Research Corner - Q&A Aerobic Training Adaptation by Stephen Holt | Date Released : 30 Jun 2003 1 comment Print Close Question: After working out a few years and increasing my aerobic work in the last four or five months, I find myself struggling to get my heart rate to my upper-mid to upper target zone, and I have a hard time keeping it there. If I "slack" off on intensity (reps or resistance) at all, my rate drops like a rock, then I have to struggle to get it back up. Am I trying to work too hard (too high in my zone needlessly?), am I burning out, or what? Answer: One of the adaptations your body makes as your aerobic fitness increases is that your heart rate gets lower at a given workload. Conversely, it takes a greater workload to reach a given heart rate. What you're experiencing is normal and expected. Whether you are "needlessly" working too hard depends upon your goals. If you're a serious athlete, you need to do some higher intensity training. In most cases, twice a week is sufficient. If you are doing aerobic exercise mainly for health benefits, don't feel obligated to work in the higher ranges of your target zone. On the other hand, it probably won't hurt you, and it can yield more fat loss and fitness benefits. If you enjoy working hard once in a while, keep doing it. Just beware of overtraining. Keep track of your morning resting heart rate. If it's ever six to eight beats per minute over your typical reading, have an easy day or take a day off. Back to top About the author: Stephen Holt Stephen is the Technical/Education Director of the Maryland Athletic Club and Wellness Center where he is responsible for all aspects of fitness education for over 60 colleagues. In addition to being one of the most popular fitness advisors on the web, Stephen has appeared in several national publications including Fit, Women's Sports and Fitness, Fitness Management and IDEA Personal Trainer. Holt is a member of the Clinical Advisory Board of both the American Medical Athletic Association and the American Running Association and serves on the Governor's Advisory Council on Physical Fitness in Maryland. He is the Immediate-past State Director of the National Strength & Conditioning Association. Stephen holds multiple certifications from ACSM, NSCA, ACE, the CHEK Institute, AAAI and the American Academy of Health, Fitness and Rehab Professionals. Full Author Details Related content Content from Stephen Holt Aerobic vs. Anaerobic Physiology Stephen Holt | Articles Breathing Problems with Running Stephen Holt | Articles Sprint vs. Long Distance Running for Weight Loss Stephen Holt | Articles Popliteus Knee Tendonitis Stephen Holt | Articles Anaphylaxis Stephen Holt | Articles Buergers Disease Stephen Holt | Articles Inversion Boots Stephen Holt | Articles Chinese Blood Letting Stephen Holt | Articles Sauna Fitness? Stephen Holt | Articles Macro, Meso- and Microcycles Stephen Holt | Articles Height Predictions Stephen Holt | Articles Double Jointed Client Stephen Holt | Articles Restless Legs Syndrome Stephen Holt | Articles Triple Extension – What is it? Stephen Holt | Articles High vs. Low Static Exercise Stephen Holt | Articles Aerobic Training Adaptation Stephen Holt | Articles Crosstrainer vs. Treadmill Stephen Holt | Articles Heart Rate Monitors and Caloric Expenditure Stephen Holt | Articles Spot Reduction for Thighs Stephen Holt | Articles Weight Loss vs. Fat Loss Stephen Holt | Articles VO2 Max Stephen Holt | Articles Genetics and Heart Disease Stephen Holt | Articles Aerobic vs. Anaerobic Physiology Stephen Holt | Articles Strength vs. Hypertrophy Stephen Holt | Articles Heart - Mitral Valve Prolapse Stephen Holt | Articles Low Blood Pressure and Exercise Stephen Holt | Articles Sleep Apnea Stephen Holt | Articles Heart Rate Targeting Stephen Holt | Articles Bilateral Sacroiliitis Stephen Holt | Articles Numb Arms and Legs when Running Stephen Holt | Articles Nausea During Workouts Stephen Holt | Articles Uneven Leg Length Stephen Holt | Articles Nerve Impingement Stephen Holt | Articles Rhomboid Knots with Exercise Stephen Holt | Articles Blood Pressure and Exercise Stephen Holt | Articles Uneven Shoulders Stephen Holt | Articles Tense Neck During Ab Work Stephen Holt | Articles Biomechanical Look at Triceps Stephen Holt | Articles Get Off Your Rear! Stephen Holt | Articles Please login to leave a comment Comments (1) Svehla, Tom | 18 Feb 2011, 15:36 PM Not enough information on what adaptations take place causing a lower heart rate, like left ventricle changes. Reply Back to top