10. Don't Always Chase the Maximum

Modern sports science loves maximum values:

Maximum strength.
Maximum heart rate.
VO₂max.
Maximum speed.
Maximum power.

But health is not about living at maximum output.

A healthy biological system normally operates with reserve.

So for health, perhaps the better question is not:

“How hard can I exercise?”

but:

“At what intensity can my body work efficiently, comfortably, and continuously?”

My practical answer is very simple:

Exercise at a pace where you are not breathless.

You should still be able to talk.

And you should feel that you could continue for a while.

---

11. My “50% Theory”

After decades of observing CPX data, athletes, and patients, I gradually arrived at a simple idea.

For health, we often do not need maximal exercise.

We need an optimal stimulus.

I express this symbolically as:

## The 50% Theory

Around the middle—not zero, not maximum.

Again, 50% is not intended as a universal physiological threshold.

It represents a principle:

Not too little.
Not too much.
Enough to stimulate adaptation,
but not so much that recovery becomes the dominant problem.

Maximum is not always optimal.

≪to be continued≫

Dr.Monjiro#102（10.22）

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