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Unread 01-10-2019, 12:07 PM
BMWGuinness BMWGuinness is offline
Senior Member
Join Date: Mar 2010
Location: Atlanta, GA
Posts: 826
Default ERFL ERFD Questions

If the intention is walking and the pace is at the discretion of the walker, what is the target heart rate? 70% of Max?

Are there diminishing returns after 4 days?

Can this be done as a mini session? 2 days? (Weekends Free for the time allotment.

What's the max amount of walking for only fat loss while on a regular clean diet?
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Unread 01-26-2019, 03:04 PM
Senior Member
Join Date: Jan 2013
Posts: 507

When I have run ERFL in the past I try this...

#1 I get on the stairmaster for 5 minutes as a warmup. This gets my heartrate up a bit initially...

#2 I get on the recumbent bike or treadmill for 60 minutes... my normal walking pace is about 4mph, so if im WALKING for ERFL outdoors i go closer to 3.2 mph... if im on the treadmill i prefer closer to 2.2-2.4 mph with like 0.5 incline... your groin is highly susceptible to injury from long walks on the treadmill so i alternate recumbent/treadmill usually and alternate days between real walking and treadmill walking

#3 I go do all kinds of APT stretching for ~10 mins.. this is actually very helpful for upping my heartrate and preventing injury or soreness so i can keep going longer..

#4 repeat #1-3 for as many hours as I can bear it...

I dont worry too much about my heartrate.... obviously i want it closer to the 65% fatburning zone than the 80% cardio zone..

But really I am scripting my exercise intensity towards my bodies Recovery ability... im trying to pick a pace where I can maintain this level of exercise for like 40-50 of the next 96 hours of my life without injuring myself.
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Last edited by BEATMEOUTTAME : 01-26-2019 at 03:06 PM. Reason: a
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