I spent about three months following the MAF 180 training plan, which was a success! Unfortunately, I have only done a few evaluations, but my average heart rate has dropped nicely as a result of regular low-heart rate exercise. Now I’m leveling up and switching to Zone 2 workouts. I try to put together my weekly exercise regime as follows: 5 minutes of gymnastics or warm-up every morning (this morning gymnastics is a miracle; I’ve been doing it since January) 3 yoga or mobility classes a week 4 hours of Zone 2 exercise (spread out over the week) in the form of indoor cycling, treadmill or trail running 1 or 2 HIIT workouts per week, occasionally 20-30 minutes, where I try to push myself to max heart rate at least 10 minutes of stretching after each workout For Zone 2 workouts, I calculate the heart rate range based on the LTHR (lactate threshold or lactic acid threshold) determined by the Garmin gadgets, which is the physical stress level at which the body’s production of lactate, or lactic acid, increases suddenly.

Obviously, January can only go by with an experiment, so my main goal this month is to keep moving towards a BMI of around 20-21. I’ve also adjusted my daily calorie limit accordingly, with my intake between 1600 and 1700, with regular daily exercise. Speaking of exercise, I’m doing these now: short warm-up 1 hour of MAF 180 exercise per day: 40 minutes on an indoor exercise bike 20 minutes on the treadmill 4000 steps a day (because of the 20 minutes of running, this is only theoretical) daily back exercises and stretching I can see your eyebrows popping up, that’s a lot of time.