Buy the The Maffetone Method (ebook) online from Takealot. Many ways to pay. We offer fast, reliable delivery to your door.

Who is Phil Maffetone? As described on his website – He is an internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise and sports medicine, and biofeedback.

I first heard about him when reading the Primal Endurance book – Then funnily enough, the next book I read also featured him too – The Iron War – Whilst he coaches elite athletes, he also does a lot of writing for the novices like me. What is Phil Maffetone’s: The MAF Method? It’s not just a handy shortening of his name. MAF stands for Maximum Aerobic Function. It involves training which builds up your ability to use your aerobic system, therefore tapping into fat burning energy. Which also means you become less reliant on your anaerobic system and your glycogen stores.

His method is more lifestyle, than say a 12 week Marathon plan. It is about training at an intensity that is beneficial to your health, and limiting stress and injury.

Whilst he is not a Keto guy. He does advocate eating real food, and limiting carbohydrates so not to inhibit your fat burning abilities. What is the MAF Method 180 Formula? “To find your maximum aerobic training heart rate, there are two important steps. • Subtract your age from 180.

• Modify this number by selecting among the following categories the one that best matches your fitness and health profile: a) If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10. B) If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5. C) If you have been training consistently (at least four times weekly) for up to two years without any of the problems in (a) and (b), keep the number (180–age) the same. D) If you have been training for more than two years without any of the problems in (a) and (b), and have made progress in competition without injury, add 5″ – from So when I am doing MAF paced runs, I run as fast as a heart rate of 139 allows.

Which is 180-36(age)-5(training consistently for less than 2 years)=139. What is the MAF Test? It is a way to show that your training is improving your pace and endurance at a certain heart rate. As you train consistently at your MAF heart rate, you will be able to run faster and longer at the same heart rate. Once a month, preform a MAF Test.

Do a 10 minute warm up so your heart rate is around your MAF 180 heart rate. Then use a GPS to track your heart rate and time on a race track or flat route. 3 miles is a good test. Each time you do the test, your minutes per mile should be less, and there should be less variance between your first mile and last mile. Then repeat every month on the same track, trail or road. My experience of MAF training.

Ps2 emulator download for pc. Please note that most PC setups vary in some way, shape or form, so your settings may differ slightly from mine. PCSX2 is an incredible emulator that has a TON of options. Included in this video is a tutorial / installation guide with the settings that I use/recommend in order to get your games up and running great! Hi all, in this video I go over the best Playstation 2 (PS2) Emulator for PC.

I started using the MAF training method in April 2016. I would say 70% of my runs have been at this intensity. The remaining 30% has been done at a pace controlled by breathing in and out through my nose only. This keeps you in an aerobic zone, but at a slightly higher intensity than MAF. So for example if you need to mouth breath, you slow down. When I first started my MAF pace was late 15 minutes per mile, for 2-3 miles max. This was frustratingly slow, and every time I encountered even a small incline I had to walk.

Until my heart rate dropped to 139 or below. This can be put into perspective by the fact that today, I went for a walk and walked 16 minute miles. Yesterday I went for a 13.4 mile MAF paced run, and ran an average of 11:58 minute miles. So there is clear improvement there.

Now I could have probably made quicker pace gains by a more traditional method. However I am looking at this long term. Yes I want to improve my fitness as quickly as possible, but not at the long term detriment of my health. I want my fitness and health to work hand in hand.