What is maffetone training ?

Maffetone training is a method of training developed by Dr. Phil Maffetone, a world-renowned sports medicine physician and author.

It's a low-intensity, high-volume training method that focuses on building aerobic capacity, improving overall health and fitness, and reducing the risk of injury. In this blog post, we'll explore what Maffetone training is and how to do it correctly.

What is Maffetone Training?

Maffetone training is a form of aerobic training that limits your heart rate to a specific range. The training is based on the principle of developing your aerobic system by training at a low intensity, and gradually building up volume. The idea behind this is that you are training your body to use fat as a primary fuel source, which improves your endurance and reduces the risk of overtraining.

How to Do Maffetone Training Correctly?

To do Maffetone training correctly, you first need to calculate your target heart rate range. To do this, subtract your age from 180 and adjust your number for factors such as previous injuries, illnesses or other health concerns. This calculation gives you a target heart rate range, that you will stay within during your workouts.

When starting Maffetone training, it's important to focus on low-intensity aerobic workouts that keep you within your target heart rate range. Maffetone recommends running, biking, or swimming as good starting options. However, you can use any low-intensity aerobic workout that keeps you within the target heart rate range. Aim to work out or move for at least 30 minutes to an hour, with the goal of increasing your workout duration over time.

As you become accustomed to Maffetone training, you can begin to add in intervals or hill workouts. It’s recommended to add intervals when you feel more comfortable in the target HR range, and only after several weeks of continuous training have been completed.

During Maffetone training, it's also important to focus on your nutrition. According to Maffetone, a low-carb, high-fat diet is optimal for developing your aerobic system. You can also supplement with electrolytes to ensure you are hydrated and balanced during long training sessions.

Finally, it's important to remember that Maffetone training is a long-term approach to developing your aerobic system and overall fitness. It's not a quick fix or a magic formula for getting in shape. It's a lifestyle change that requires commitment and patience.

Wrapping Up:

Maffetone training is a low-intensity, high-volume training method that focuses on developing your aerobic system gradually. You can do it by calculating your target heart rate range, staying within that range during your workouts, increasing your duration and volume gradually, and focusing on good nutrition and hydration. Remember, it takes time and patience to build your aerobic system using the Maffetone method, but the results are worth it.