For the average endurance athlete who works a forty-hour workweek, especially if he or she has a family, five weeks may be quite sufficient and effective. Want to play it safe? Most athletes can obtain maximum anaerobic benefits after three to four weeks. But for many, no anaerobic training is best.

While most of the above factors will raise your heart rate and slow your pace or speed, performing the MAF Test for longer rather than shorter times will help compensate for these natural variables. For running, this means five miles, for a bike test, a total of about thirty to forty-five minutes or more.

Most, if not all, nutrients should come from an optimal diet. Below are some possible supplemental nutrient needs:

I settled on the final, most effective formula and this is the one in use today: 180 minus a person’s chronological age, which is then adjusted to reflect their physiological age as indicated by fitness and health factors. The use of the number 180 was and is not significant other than as a means to finding the end number. Plus, 180 minus age

Those using the 180 Formula successfully for more than five years needed to adjust their maximum aerobic heart rates down by about two to three beats. They could not keep using the same maximum aerobic heart rate they’d determined years earlier, despite healthier aging. While we age over time chronologically, building fitness and health during the

Perform the MAF Test regularly, through-out the year, and chart your results. I recommend doing the test about every three to four weeks. More often than that may result in mental stress; aerobic speed will usually not improve significantly within one week’s time.

You may eat as much of these foods as you like during the Two-Week Test: • Eggs (whites and yolk), unprocessed (real) cheeses, heavy (whipping) cream, sour cream • Unprocessed meats including beef, turkey, chicken, lamb, fish, shellfish, and others

the aerobic base will develop and your pace will increase as shown by your MAF Test. As your workout pace increases, you develop more aerobic speed. This means you’ll be able to swim, bike, run, skate, or ski at a faster pace with the same effort or heart rate.

Some Examples of Higher and Lower Glycemic Foods Higher Glycemic Foods Refined flour products: bread, chips, bagels, cereals Sugar and sugar-containing foods: candy, cookies, soda Sweet fruits: pineapple, watermelon, grapes, bananas, all fruit juice Starchy vegetables: potatoes, corn Lower Glycemic Foods Unrefined grains: whole rye, wheat germ,