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Originally Posted by ShadowNINku
no there is not enough information on this in the Faq, some dead links and most of it is filed with high intensity stuff
I plan on just building a base for higher intensity work later
What heart rate should you work at?
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I'm working on building a base right now (and lowering my resting heart rate). In support of that, I'm doing long (45 minutes to an hour) cardio sessions with heart rates running about 140 once I'm in steady state. I do this both as road running and elliptical trainer workouts.
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Better to not fall below this heart rate or not go above it?
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It's a lot easier for me to go above than to go below it. I get into a groove, listen to MP3's, and if I'm not careful I'll see the heart rate shoot up over 150. I try to keep an eye on this to bring it back down. I think you'd be better off going high and making an effort to bring it back down than to run too low and have to make an effort to bring it back up, but I have no evidence for this.
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How long should the workout be,longer with more experience of just going up in the heart rate zone as experience increases?
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As mentioned above, because I'm looking for specific adaptations to lower heart rate, I'm running longer workouts. Depending on what type of cardio exercise you do, you may need to work up to longer periods of exercise. If you aren't a runner, for example, it may take some time for your legs to get used to pounding pavement for an hour.
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Should you revert back to LSD after doing high intensity work for a a couple of months?
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I don't have an authoritative answer for this, but I do have a plan - I'll go back to LSD when/if I start to see my resting heart rate rising. I also plan on leaving in at least one LSD run per week to try to maintain this. An expert could probably give you much more specific advice.
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Will your aerobic and long distance cardio be affected negatively if you begin to do higher intensity work exclusively AFTER building up a good aerobic base because you are off from LSD or will higher intensity work help or just maintain the aerobic base that you already achieved?
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I hope someone will come along and give a real answer.
The problem is probably one of semantically defining what it is that we mean by "good aerobic base". For me right now, that means "lower resting heart rate". It might mean something different for you. The cardiovascular system is pretty complex, and I suspect that some of the specific adaptations from LSD work will probably fade if you neglect the LSD.