Why should I do this type of training?
Long slow distance training(LSD) is an aerobic endurance training program which is used by many cyclists and long distance runners. The exercise programs are performed at a continuous pace over a long period of time and distance. This type of program is not just effective in training for long distance events, but also comes with an assortment of health benefits as well.
The reasoning behind why athletes utilize this LSD training program run is because of all the physiological benefits that come as a result of this training program. First and foremost in training for long distance or any type of activity that involves a lot of running, the athlete wants to ensure that their joints and muscle are conditioned to perform at their best in their upcoming event or performance. Training consistently, increasing the stress on the body gradually over an extended period of time allows the body the adequate time to adapt. The athlete’s body will then be in the best condition to perform.
Another benefit that comes as a result of this LSD program is increased cardiovascular health. This type of consistent training over a long period of time also strengthens the heart, allowing it to more efficiently and effectively pump blood to the skeletal muscles; supplying them with the necessary oxygen they need to perform. This also has an effect on lactate threshold, or where the concentration of lactate in the blood exceeds the point where it can be broken down. This is beneficial because once this threshold is reached, lactate then backs up in to the muscles, inhabiting them from functioning. This means that training via the LSD program will allow the athlete to continue to perform whatever activity they are doing over a longer period of time. In relation to lactate threshold, this training also conditions the athlete’s body to expend less energy to perform the same amount of work, thus increasing their maximum distance traveled as well. This makes the LSD training program attractive not just for long distance training, but for various fitness programs.
The LSD system is also eye-catching to those looking to boost metabolism as well. This is accomplished by conditioning your body to train over a long period of time, which expends the glycogen reserves, which are stored by the liver. This glycogen reserve is what our body uses as an energy source, and performing these exercises long distance exercises over a long period of time expends this resource. This is important because the body then turns to stored fat as an energy source, which makes this exercise program extremely effective in its ability to burn fat. If this type of program is paired with a fat burning aide like Lipogenix for example, the effects that the user will see will be amplified exponentially, the fat will just melt away!
How should I tailor my training program?
The most important things to keep in mind here is that you want to perform these exercises slowly, consistently, over a long distance and long time period. Again this is done to ensure that you are utilizing the fat burning mechanism which is only achievable after the other energy source, the glycogen reserves, are depleted. You are also running or cycling slowly to reduce the risk of injury as well, considering that this type of program is the most effective when performed over a lengthy period of time. You do want to gradually increase your pace in the effort to improve your final time if training for a competition, however. It is also a good idea to invest in some type of heart monitoring device to monitor heart rate during exercise. This is because you do not want to put too much strain on your heart but again must put enough stress on it to adapt which is 70-80% of your maximum heart rate. If you are unsure of how to measure this it is best to ask a medical professional.
The next question to ask is, how long of a distance should my LSD training program be? The answer to this question will vary depending on what type of athlete you are, and what type of event you are training for. For long distance runners like half marathon runners, you want to be doing at least 10 miles in each training session, at least double for a full marathon. This may seem like a lot, but for the average athlete and those just training for the health benefits, they need not invest so much time and effort. Just Five to ten miles a training session is sufficient for most people, especially considering that this program is done at a relatively slow pace when compared to most others out there.
Other important things to consider
It is important to remember that in the LSD training program along with every other training program in existence, that rest is just as important as exercise. You body is actively adapting to the stress you put on it during your training and exercise, so it needs adequate time and energy to repair itself. This means that you should be getting enough sleep, at least 7 hours a night 9 if possible to maximize your body’s ability to do so. Taking days off from exercise is important as well, if you are new to this type of program it is recommended that you take two days off per week to give your body adequate time to recover. It is difficult to maintain a balance between overtraining and maximizing results, so try to err on the side of caution if you are unsure.
Maintaining a healthy diet is just as important as getting enough sleep as well. If you do not supply your body with the right fuel, rest alone will not help you to fully recover so it is important to eat right. Make sure that you are especially getting enough protein, complex carbohydrates and micronutrients so that your body has all the necessary fuel it needs so that you succeed.