Zona 2 y Pulsaciones Bajas: El Método para Mejorar tu Resistencia

📋 Summary: Training in Zone 2 at low heart rate is essential for improving endurance and optimizing fat metabolism as an energy source for marathon and ultramarathon competitions. (00:00 - 00:44) The difficulty of training at low heart rate Many people, even experienced athletes, struggle with low heart rate training. We're not used to running slowly, which makes it difficult to adapt to this type of training. (01:24 - 02:09) A practical example of low heart rate training. A one-hour workout is shown with a heart rate below 110, which places it completely in Zone 1. Compared to the threshold of 154 bpm, this type of training is essential for endurance. (03:06 - 03:49) The importance of fat metabolism. Training in Zone 1 allows the body to use primarily fat as an energy source. This is crucial in endurance sports, where fat metabolism is unlimited compared to carbohydrate metabolism. (4:42 - 5:29) The problem with carbohydrate metabolism in endurance. Glycogen is limited, and its depletion leads to a "wall." Overtraining at high altitudes makes the body more dependent on carbohydrates, hindering performance in long races. (6:10 - 6:49) Moderate use of gels and carbohydrates during training. It is recommended not to overuse gels during training, but only during specific tests to assess digestive tolerance. The key is to accustom the body to using fat as a primary source. (7:31 - 8:14) Common mistake: intense training influenced by the track In the 1980s and 1990s, track coaches popularized high-intensity training for recreational runners. This generated metabolic adaptations that were not sustainable for sports. (9:05 - 9:56) Limitations of Zone 3 Training The body can only maintain its metabolism in Zone 3 for a few minutes. In long races, it's more beneficial to improve running capacity at slower paces. (10:45 - 11:28) The Importance of Training in Zones 1 and 2 Although the trend has been from high intensity to Zone 2, it's still recommended to adapt the muscle to slower paces. (12:10 - 12:49) Long-Term Benefits of Low Heart Rate Training Prevents injuries and improves training continuity. The key is to regulate intensity and improve efficiency. 👤Follow me on: 💻 Personal Website: https://luisdelaguila.com 🎓Training and seminars https://luisdelaguila.com/running-labs/ 🎯 Instagram   / luis_performance   #Marathon #SlowRunning #LowHeartRate #Running #AerobicTraining #Zone2 #RunningTips #luisdelaguila