Chemical Benefits of the 180 Formula
Another significant benefit of applying the 180 Formula to heart-rate training is the body’s chemical response to training at this lower level of intensity. Normally, the body produces chemicals called oxygen free radicals in response to many stresses, including certain types of training, even at heart rates just above the max aerobic level. While these chemicals can be helpful, too many contribute to inflammatory conditions, overtraining, and even diseases such as cancer and heart disease. In addition, increased free radicals speed the aging process. High intensity anaerobic training produces large amounts of free radicals. But even moderate training intensities above the max aerobic heart rate can produce similar levels of free radicals. Using the 180 Formula as your guide, you can minimize free-radical production. Studies show that training at this efficient intensity is ideal when free-radical stress is a concern.

An objective factor that makes perceived exertion so different is gravity stress. The difference in this stress between swimming and running is dramatic; there is very little gravity influence in the water, but that same force is maximally affecting the body during running. A great deal of energy may not have to go into countering gravity stress in the pool, but just the opposite is true during a run. And, partly related to gravity stress is the increased volume of muscle activity during running compared to swimming.

The bottom-line clinical reason I don’t use different max aerobic heart rates for different sports is that the outcome is better compared to when the heart rates are adjusted for a different activity. Outcomes include aerobic base development, injury rates, performance, and overall health.

Because I’ve worked with athletes in virtually all sports, my approach to overall conditioning—improving fitness and health and building aerobic function—is very similar. Below are examples of the use of heart monitors in different sports. Once the general idea is clear, applying these methods in any sport will be relatively easy.

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