How Far - How Fast - How Much

When is more better than less? With regard to most things, the answer is relative to individual taste. With regard to exercise, however, the answer is almost -- NEVER.

The American College of Sports medicine recommends that the minimum quantity of exercise required to produce a desired change in aerobic fitness in a person should be done at an intensity level of 60-90% of their maximum heart rate (220 beats per minute minus their age). This should be maintained for a period of 20-60 minutes of continuous activity, three times per week.

An exercise program should be effective, efficient and safe. It should emphasize frequency, intensity and time instead of quantity, distance and speed. The quality of what you do is far more important than the quantity.

In other words, the person who runs or rides a bike for an hour each day is no more aerobically fit than the person who engages in demanding aerobic exercise three times a week for at least 20 minutes per session.

Therefore, keeping these guidelines in mind, the Mid-America training program consists of gradual, high intensity exercises which are closely related to actual skating motions (simulated skating).

The number one priority is technique, followed by strength and endurance. You can be as strong as a horse and be able to run 50K, but without technique, forget success on the ice!