A few days ago, I discussed how necessary long slow distance (LSD) cardio is. However, a lot of people may be under the assumption that when I say LSD I mean walk on the treadmill for 45 minutes. To the contrary, treadmill long distance walking is almost useless unless the individual is dealing with some medical issue and his (or her) health has declined to the point that anything but a treadmill is dangerous.

When I talk about LSD, I’m referring to exercises where you aren’t necessarily pushing your body to the limit of its cardiovascular capacity. So here are some parameters that you can use in you LSD workout.

Provided that your resting heart rate is in a healthy range, workout by keeping your heart rate within the 130 to 150 range. Your overall workout should not exceed 90 minutes. And you should be consistent with your training, which means training 3 times a week. It doesn’t matter which activity you use these parameters with. It can be running, biking, pad work, swimming or jumping rope.

These parameters will help your get in the necessary aerobic cardio without pushing you overboard. Another thing to remember is that, if you can’t talk while you are doing the exercise within the parameters that I have set then you are pushing yourself into an anaerobic state (working with an oxygen deficit). That being said, long slow liesurely walks through the park don’t do jack for your health, so get the lead out.

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