Other/Mixed Zone 2 cardio question

[watchnerd]

Excellent podcast, this one too:

#239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I) - Peter Attia

“The atrophy of fast-twitch fibers is the almost exclusively the problem with aging and muscle.” ‒Andy Galpin

peterattiamd.com

Given the current state of peptides, CRISPR, and SARMs, I fully expect this to be a 'solved problem' (or at least mitigated) within 10 years.

 

[paules]

Given the current state of peptides, CRISPR, and SARMs, I fully expect this to be a 'solved problem' (or at least mitigated) within 10 years.

Is this in reference to the fast-twitch fibers quote or more generally?

 

[Cochran]

Ask a silly question….

 

[watchnerd]

Is this in reference to the fast-twitch fibers quote or more generally?

As it relates to muscle loss with age / sarcopenia.

 

[oab]

I want something like the Food Pyramid for cardio

There you go:

The Primal Essential Movements | Mark's Daily Apple

The mainstream prescription for exercise is ineffective, unsustainable, and downright unpleasant. Don't believe me? Head down to your local gym and tell

www.marksdailyapple.com

 

[TedDK]

There you go:

The Primal Essential Movements | Mark's Daily Apple

The mainstream prescription for exercise is ineffective, unsustainable, and downright unpleasant. Don't believe me? Head down to your local gym and tell

www.marksdailyapple.com

Maybe something a little more Scientific.

 

[watchnerd]

There you go:

The Primal Essential Movements | Mark's Daily Apple

The mainstream prescription for exercise is ineffective, unsustainable, and downright unpleasant. Don't believe me? Head down to your local gym and tell

www.marksdailyapple.com

But that middle bit isn't cardio!

Plus 2 times a week for 10 minutes for resistance training?

 

[paules]

But that middle bit isn't cardio!

Plus 2 times a week for 10 minutes for resistance training?

Of course, folks on here are not representative of the general population.

If most people followed Sisson's pyramid, I suspect they would be doing very well from an overall health perspective.

 

[TedDK]

Of course, folks on here are not representative of the general population.

If most people followed Sisson's pyramid, I suspect they would be doing very well from an overall health perspective.

If most people used common sence and moved more and eat less they do alot better than today.

 

[watchnerd]

Of course, folks on here are not representative of the general population.

If most people followed Sisson's pyramid, I suspect they would be doing very well from an overall health perspective.

That doesn't make it correct.

CDC guidelines:

"Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)."

You're not going to do that in 10 minutes.

Move More; Sit Less

Suggestions for how adults can get the recommended amounts of aerobic and muscle-strengthening physical activity each week.

www.cdc.gov

 

[Boris Bachmann]

You're not going to do that in 10 minutes.

CIRCUIT TRAINING FTW BABY! (I jest and I do like circuit training but yeah, no, 10 mins, while far better than nothing, is far less than good)

 

[Anna C]

Excellent Master Class on Zone 2... (Inigo San Millan "liked" it on Twitter, which is how I saw it, so there's a good vote of confidence!)

 

[Bauer]

A summary of polarized training according to Stephen Seiler:

Polarized Training And Stephen Seiler - PezCycling News

Polarized training has proven great benefits for athletes in many sports, which very simply focuses training plans built on an 80/20 time spent between going very easy most of the time, and very hard some of the time - Stephen Seiler is considered a leading authority on this subject.

pezcyclingnews.com

Here is some info on zones and their relationship to breathing according to Inigo San Millan

Other/Mixed - Aerobic Deficiency Syndrome

@offwidth I have heard exactly the same. Seems like the skill of nasal breathing can "outrace" the talk test so to speak I think that folks that are adept at various ‘breathing practices’ would probably be a good case study here.

www.strongfirst.com

That being said, there is also the apporach of Easy Interval Training by Klaas Lok, which follows principles similar to StrongEndurance principles, namely training at the desired intensity in short repeats, preventing the buildup of unwanted byproducts, and recovering aerobically between repeats.

 

[Stephen B.]

That being said, there is also the apporach of Easy Interval Training by Klaas Lok, which follows principles similar to StrongEndurance principles, namely training at the desired intensity in short repeats, preventing the buildup of unwanted byproducts, and recovering aerobically between repeats.

That sounds like the Tempo Intervals that Joel Jamieson uses (which he took from Charlie Francis). I use them now, and they feel great. Not sure what their performance benefits are apart from active recovery though.

 

[TedDK]

That sounds like the Tempo Intervals that Joel Jamieson uses (which he took from Charlie Francis). I use them now, and they feel great. Not sure what their performance benefits are apart from active recovery though.

Trust me, it isnt the same.

 

[TedDK]

Trust me, it isnt the same.

I havent read it a Long time. But its alot of intervals between z2 and AT pace. So i wouldnt Call it recoveryvv

 

[John K]

Excellent Master Class on Zone 2... (Inigo San Millan "liked" it on Twitter, which is how I saw it, so there's a good vote of confidence!)

Really great video, thanks for sharing.

 

[Anna C]

Really great video, thanks for sharing.

Yeah he really brings it all together nicely!

 

[offwidth]

I agree… good summary. One thing that I liked that he pointed out early on (and something we lose sight of at times in our discussions) is that the various zone transition points (like AeT for example) can be different for different training modalities. Running, cycling, rucking, swimming, rowing, etc…

 

[John K]

I agree… good summary. One thing that I liked that he pointed out early on (and something we lose sight of at times in our discussions) is that the various zone transition points (like AeT for example) can be different for different training modalities. Running, cycling, rucking, swimming, rowing, etc…

Although I've understood that, I didn't really have a good explanation, but started to make more sense to me when he broke it down into cellular steady state and systemic steady state as to why that would be the case.