Aerobic and anaerobic training

◾Anaerobic endurance activity can be very stressful to the body; if done too soon (without an aerobic base) or too often, your health will suffer.
◾Anaerobic activity is performed whenever you are working above your maximum aerobic heart rate, most types of weight lifting (regardless of HR), and racing.
◾Do not exceed 3 anaerobic workouts per week, never back-to-back, never more than 5 weeks in an “anaerobic block”, and never over 90% of your MAX HR (not aerobic max), other than during short (20 second) sprints.
◾Anaerobic activity increases free radicals very quickly when done too much or too often, thereby diminishing health.