Understanding Low-Intensity Training

Low-intensity training is defined as exercise performed below the lactate threshold, typically below 70% of maximum heart rate. This type of training includes activities like long, slow distance running, cycling, and incline walking, often referred to as zone two cardio. The primary benefit is the enhancement of the aerobic system, leading to both central adaptations (like increased stroke volume and lower resting heart rate) and peripheral adaptations (such as increased capillary density in specific muscles). By focusing on this lower intensity, athletes can improve their overall endurance without overstressing their bodies, making it essential for developing a solid aerobic base.