CARDIO TRAINING: LONG SLOW DISTANCE

Long Slow Distance training is exactly what it says. You run a long distance at a slow pace. It should last anywhere between 30 minutes and 2 hours and is known as conversational exercise. All this means is that you should be able to hold a conversation during exercise. If you can’t hold a conversation or are taking breaths between every couple words, you are probably going too hard. If you are a beginner, start off at a slow speed for 30 minutes. As you become more conditioned, increase the time and/or the speed.

There are some specific effects that LSD training will have on your body. First, you will enhance your cardiovascular function. Your body also learns to better thermoregulate, or regulate its temperature. Also, your body will have improved energy efficiency, and your muscles will be able to use more oxygen. Lastly, and probably the most appealing effect, is that your body will be able to better utilize fat as a fuel. Meaning that you will burn a higher percentage of fat. Just like any training program, don’t just focus on 1 thing. Incorporate Long Slow Distance training into your cardio program. If you do the same thing all the time, your body will adapt.

About this Author

After graduating from the National Personal Training Institute (NPTI) in Richmond Heights Ohio, Mat sat for and passed the test to earn his CSCS (certified strength and conditioning specialist). After spending over one and a half years of training in a gym setting, and becoming and instructor at NPTI, Matt started MK Fitness as a one-on-one or small group personal training company.