Trying to get in better shape what is a good zone to be in and how long? I’m doing 20-30 minute workouts right now at abour 135-145 BPM not sure if this is effective or not. should I go longer and lower BPM? Or go longer at 140 BPM? I feel like if I do 160 BPM I will need to stop frequently enough that it would be more like HIIT at this point until I get in better shape. I have strength and muscle but just don’t feel well and get winded easier than I used to so I need to get back in shape. I’m sure if I wing it it would work either way but wanted to know Whats more effective over the course of a month for faster immediate health benefits (will stick with it long term)
180-agecall it zone 2, call it fat max heart rate, call it walking (what it is unless you're an athlete)10k steps is the normie recommendation but also the highest, the Born To Walk guy says 1 hour+, Stan Efferding says 1 hour I think, 15 mins right after meals, he has an interesting theory about what that does to glucose that's supposedly amazing and le science based (I'm not gonna do it so I haven't cared to check his references), for even more serious beginners and off-season cyclists doing base training Joe Friel recommends a pyramid structure where most volume is done at low intensity 30-90 min a day every day
