Brad Kearns: The Importance Of Developing The Aerobic System
The B.rad Podcast
Fat Max Training and Marathon Performance
Exploring Arthur Lydiard's training methods and the significance of fat max in optimizing marathon performance through the Fat Max test on a running track. Learn how to improve aerobic capacity and determine the ideal marathon pace with endurance workouts.
I want to talk about the concept of aerobic deficiency—something that is very common, even amongst very fit, high-performing athletes.
Aerobic deficiency (a term coined by Dr. Phil Maffetone), or anaerobic excess, means that while you’ve developed tremendous performance skills, the capacity of the aerobic system is lacking due to insufficient aerobic conditioning/workouts. So while you are good for short bursts of power, your overall athletic potential is limited by insufficient development of the aerobic system.
As you will hear in this show, it’s important to remember that even the most explosive, powerful athletes require sufficient aerobic conditioning in order to thrive in the long duration workouts that they perform in order to hone their abilities so they can compete in activities like powerlifting and sprinting. If you are the type of person who will go out to sprint practice for an hour or even up to two hours, this is an episode you don’t want to miss. As you’ll learn, even if you are also stretching and resting throughout that practice session, the aerobic system is still working for the entire duration of the workout—the same concept applies to going to the gym to perform heavy weight lifting sessions.
If you want to learn how to sufficiently develop your aerobic system, this episode will walk you through every step and teach you how to do it.
TIMESTAMPS:
Aerobic deficiency is very common even among very fit, powerful high-performing athletes. [00:38]
The aerobic system contributes very much to even very short duration efforts. [04:01]
A 50 50 ratio of aerobic to anaerobic contribution to your energy needs is a minute and 15 seconds all-out performance. [06:23]
When we truly conduct a fat-burning workout that emphasizes aerobic development and minimizes anaerobic stimulation, it is frustratingly slow in many cases. [10:25]
At Fat Max you are burning maximum fat minimum glucose and as you speed up, fat burning goes down and sugar burning spikes. [13:43]
Fat Max is 180 minus your age in beats per minute. You want to have the same exact course, doing the same exact test every time. [17:01]
Eluid Kipchoge trains at a very slow comfortable pace. [21:18]
LINKS:
- Brad Kearns.com
- Brad’s Shopping page
- B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean
- Chris Hinshaw Aerobic Capacity
- PrimalEndrance.fit
Join Brad for more fun on:
Instagram: @bradkearns1
Facebook: @bradkearnsjumphigh
Twitter: @bradleykearns
YouTube: @brad.kearns
TikTok: @bradkearns
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