MOVE: Feb 2012

INTERVIEW with Phil Maffetone


As part of the new ELEMENTS Newsletter format, we knew it was important to bring readers & clients the latest research, most relevant strategies, and pertinent information on the health and prevention scene. In the February (National Heart Month) issue, we thought it only appropriate to feature information on cardiovascular (heart-system) fitness, featuring a Q&A with Dr. Phil Maffetone, best-selling author and one of the most highly sought-after endurance coaches in the world. Below, Pro-Activity's MOVEmentum 360 (health & fitness services) lead and endurance-athlete Eric Eisenhart (EE) catches up with Dr. Phil Maffetone (PM), on the topic of aerobic fitness as optimal aerobic fitness has been linked to overall health and longevity. Read Dr. Maffetone's impressive bio-information at the end of this article.

EE: What is your background, and how did you get into analyzing / consulting on the most effective ways to improve aerobic and cardiovascular fitness?

PM: As a high school and college athlete training and competing in many sports, especially track and field, I was interested in how one could improve performance not only through particular workouts, but also with good eating habits and other methods. My college career began strictly for sports, but it soon became evident that studying human physiology would play an important role in my quest for information. Separately, I was introduced to the concept of holistic health in my study of Eastern philosophy, and this confirmed my understanding that improving body and brain function involved all areas of both the body and the environment in which we live.

EE: In many publications and teachings, the heart rate reserve method encourages individuals seeking improved aerobic fitness to exercise at a heart rate of approximately 50-65% of their predicted maximal heart rate using a formula of 220-age as maximum heart rate. Alternatively your research suggests training at a heart rate of 180 minus age to get the most aerobic capacity improvement. How does your method differ and why is it better?

PM: After using the 220 formula with athletes early in my career, it was quickly evident that it was too general. It was also not well researched. In particular, this formula was not specific for each individual’s particular needs. When working with athletes of all levels and ages, I found it best to determine each person’s specific requirements, including the optimal training heart rate. Eventually, I was able to find a formula that one could apply to his or her particular body. It would become known as the 180 formula, and is more than just 180 minus age—it also involves modifying that number based on ones level of health and fitness. When comparing it to the results of physiological evaluations, such as a VO2max test, respiratory quotient and others, the 180 formula is remarkably accurate. The 180 formula usually results in a person working out at a lower heart rate when training the aerobic system. This increases fat-burning and building endurance, and especially increases aerobic speed—the ability of one to train faster at the same heart rate over weeks and months.

EE: What role does genetics play in aerobic capacity?

PM: Our genes are the blueprint for all of our health and fitness. However, our environment significantly influences our genes. In the case of aerobic development, training, diet, nutrition, stress and other factors that we control to a great extent, directly affect how well we develop our endurance potential. Aerobic capacity is more under our control than other activities, such as sprint abilities. As the old saying goes, sprinters are born and endurance athletes are made.

EE: What recommendation would you make to someone just getting into an exercise routine for general health improvement? Where should they focus?

PM: Developing the aerobic system is of prime importance because if affects our health, whereas anaerobic training builds fitness. Both are important, but it’s best to develop health first, then fitness. The most common problem an individual faces, whether he or she is a beginner or a seasoned athlete, is being fit but unhealthy. In this scenario, one develops physical injuries, frequent illness and sometimes more serious problems (we all hear of athletes dying in the course of a marathon or triathlon). For most beginners, the best place to start is by walking—it’s a perfect activity, safe, and the heart rate is easily controlled.

E: Your research suggests that by training at maximum aerobic heart rate (the rate at which one is still relying on the aerobic system primarily for energy as opposed to anerobic energy pathways) you can avoid musculoskeletal injury, and potentially even improve running mechanics. In your opinion, could this be a present day prevention strategy for overuse injuries in runners? How does aerobic training relate to overuse injury patters so commonly associated with running?

PM: This is clearly an answer to the common problem of running injuries. The aerobic muscle fibers are the ones that support our joints, ligaments, bones and large structures, such as the spine, pelvis, and feet. By improving the aerobic system, these muscle fibers function better and maintain mechanical balance. With better balance, both posture and gait improves. Anaerobic muscle fibers don’t accomplish the same thing. They are used for power and speed, something that’s important in sports, and should be developed after the aerobic system is working well.

EE: How long should one focus exclusively on training at maximal aerobic heart rate when preparing for an upcoming event?

PM: Developing the aerobic system is referred to as building a base. It takes a few months to fully develop it, so a three to six month period of exclusive aerobic training is typically what most people need. Some require more. It’s easy to know that you’re building the aerobic system because as the weeks pass, the pace should be faster at the same heart rate.

EE: When would you expect to see performance gains (faster paces in runners) stop increasing when exclusively training aerobically?

PM: This depends on the individual. Some runners keep getting faster as the months pass, others reach a plateau after a few months. Eventually, for a competitive athlete, the aerobic system does reach a peak and increases in speed no longer occur. This is the ideal time to begin anaerobic training and or racing. It’s important to note that endurance events rely mostly on the aerobic system for energy. For example, a 10K race relies on the aerobic system for 95% of the total race energy (in a marathon and triathlon it’s typically 99%).

EE: How long does it typically take for someone to see results in performance testing, say the MAF test?

PM: This is also very individual. If ones diet, stress levels and other lifestyle factors are very healthy, improvements in speed at the same heart rate (the MAF test), can occur after the first week or two. In others it may take a month to measure improvement. What’s important is that if there is no improvement after a month or two, it means some aspect of health is interfering with the proper aerobic system development. It could also mean the 180 formula calculation was not correct and the individual decided on too high a training heart rate.

EE: If the aerobic system, and your methods cause the body to predominately burn fat while exercising, should nutritional intake be altered, and if yes, how so?

PM: It’s relative—building the aerobic system increases fat burning. We always burn both fat and sugar, but those with better aerobic function burn more body fat. This is our source of energy, and with more fat-burning comes more energy to run faster at the same heart rate—and therefore race faster.

This process of fat burning is significantly influenced by aerobic muscle fibers, and also the diet. Consuming healthy fats is important, including a balance of saturated, unsaturated and monounsaturated fats. Foods such as extra virgin olive oil, raw almonds and cashews, avocados, and even the fats in meats and fish are important. Organic sources are always best.

Just as important is to avoid processed carbohydrates, which can increase the production of the hormone insulin. This includes sugar, white flour and foods containing them. Eating these foods can quickly and immediately reduce fat burning.

Go to any 10K race or marathon today and one thing that’s evident is too many people have too much body fat, despite training many miles. This is often the result of poor aerobic function, often due to the intake of too much refined carbohydrate.

EE: If participating in exercises other than running (cycling, swimming, weight lifting) and still maintaining no more than a calculated maximum aerobic heart rate while exercising using the Maffetone 180 Formula, would an individual receive the same fat burning and increased aerobic capacity benefits?

PM: Yes. One could develop the aerobic system with any form of training at the proper heart rate. The only exception is weight lifting, which is always anaerobic (using heart rate in this case is an inaccurate assessment of aerobic/ anaerobic function). A runner, for example, can build more aerobic function through cross training. By adding some biking, swimming, hiking or other activity, increased fat burning and aerobic development will ultimately help running performance. (This is one of the foundations of proper triathlon training.)

Dr. Maffetone made his way onto endurance sports scene in the late 1970's, having spent his collegiate years studying human physiology while a member of the track & field team. His methods, although a bit of a departure from the "conventional wisdom" of the time made their way to some of the most the most accomplished athletes in all of endurance sports, including 9-time NYC marathon champion Grete Waitz, and 6-time Ironman World Champion Mark Allen among others thrusting him into the limelight garnering him Triathlete Magazine's Coach of the Year accolade in 1995. Since those years, he has continued pursue his passions (health, music, and more) even working closely with recent best-selling author Christopher McDougall, the man who's book "Born To Run" (which also goes against some "conventional wisdom") is responsible for making many in the running industry question their training methods and philosophies. His recent work and publications including "The Big Book of Health & Fitness" feature information on health, nutrition, and overall well-being. Read more of Dr. Maffetone's information and research at www.philfaffetone.com or check out his publications by clicking HERE

Interested in learning more about heart health? Consider attending a "Heart-Healthy Cooking Demo" with us on Thursday February 23rd. Information and RSVP HERE