humanbodylab

Linear vs Undulating Periodization

Tue, 28 Apr 2026 20:53:18 GMT

Linear vs. Undulating Periodization

Why Training Doesn’t Need to Look the Same to Produce Results

Introduction: Training Without Structure Is Just Activity

Most people assume that if they train consistently and push themselves hard enough, progress will follow. They add more volume (exercises/sets/reps), increase intensity (speed/weight), and spend more time working, believing that effort alone drives improvement. In reality, effort without structure often leads to plateau or injury (1). Athletes become tired, performance levels off, and progress becomes unpredictable (2).

Training is not just about what you do in a single session. It is about how those sessions are organized over time. Periodization exists to give training direction so that stress, recovery, and adaptation are aligned instead of competing against each other (3). Without that structure, even well-designed workouts can fail to produce meaningful results (4).

At its core, periodization answers a simple question: what should be emphasized right now, and what can wait? Linear and undulating periodization are two different ways of answering that question. Both work, but they solve the problem of organizing training stress in different ways, as supported by meta-analyses showing similar strength gains overall but context-specific advantages (5).

Key point: Training creates effort. Periodization turns that effort into progress.

Linear Periodization Builds Progress Through Sequence

Linear periodization is based on the idea that the body adapts best when training follows a clear, progressive sequence. Instead of trying to develop every quality at once, it organizes training into phases where one primary adaptation is emphasized before moving to the next (6).

Early in a training cycle, the focus is typically on building a base. This includes higher training volume, lower intensity, and an emphasis on movement quality, tissue tolerance, and general work capacity. As the cycle progresses, volume gradually decreases while intensity increases. The athlete transitions from general preparation to more specific, performance-driven work (7).

This approach works because adaptation is cumulative. Each phase prepares the body for what comes next. A well-developed base supports greater strength. Increased strength supports higher power output. That progression allows the athlete to build toward peak performance without skipping necessary steps (8).

The strength of linear periodization is its clarity. Athletes understand what they are working on and why. Coaches can track progress easily because variables change in a predictable direction. This makes it especially effective for beginners or for athletes preparing for a single competition with a long timeline (9).

The limitation is that focusing heavily on one quality can cause others to decline. If strength is emphasized for too long, speed may suffer. If endurance dominates, power may decrease. Linear periodization accepts this tradeoff, assuming those qualities will be rebuilt later in the cycle (10).

Key point: Linear periodization works by narrowing focus and building one adaptation at a time.

Training Cycles Give the Model Structure

Periodization models only work when they are applied within a structured timeline. Training is organized across three levels: macrocycle, mesocycle, and microcycle. Each level serves a different purpose, but they must work together (39).

The macrocycle defines the long-term goal and overall direction. The mesocycle focuses on specific adaptations within that timeline. The microcycle determines how training stress is applied and recovered from on a weekly basis (40).

Without this structure, even well-designed training sessions can become disconnected. The effectiveness of any program depends on how well these layers align with each other and with the athlete’s goals.

Key point: The model guides the plan, but the cycle structure makes it effective.

Multiple Peaks with Linear Periodization: How to Reach More Than One High Point

Linear periodization is often associated with building toward a single peak, but that does not mean it is limited to only one. In many sports, athletes are required to perform at a high level multiple times within the same season.

Instead of one long, continuous build, the macrocycle is broken into smaller waves. Each wave follows a similar progression—moving from higher volume and general work toward higher intensity and specificity—but on a shorter timeline. After each peak, the athlete does not return to the very beginning. Instead, they reset just enough to recover, then begin building again from a higher baseline (12).

This approach is often called a “reloading” or “re-accumulation” strategy. Following the first peak, volume may increase slightly and intensity may drop just enough to allow fatigue to dissipate. However, the athlete retains much of the strength, speed, and technical development already gained.

The key challenge with multiple peaks is managing fatigue without losing adaptation. If the drop in intensity and volume is too large after the first peak, the athlete may detrain. If it is too small, fatigue can accumulate and reduce performance in the next competition.

Key point: Linear periodization can support multiple peaks by using shorter, repeated build-and-peak waves.

Why Linear Periodization Remains Effective

Despite the availability of more complex models, linear periodization continues to be widely used because it creates order in a process that can otherwise feel chaotic.

It is especially effective when there is a long preparation window, such as off-season training. With no immediate competition demands, the athlete can spend time building foundational qualities before shifting toward more specific goals.

Another advantage is predictability. Because the progression is gradual, fatigue can be managed more easily, and the risk of overuse injuries is reduced.

Key point: Linear periodization is most effective when time allows for focused, sequential development.

When Linear Periodization Is the Wrong Choice

Linear periodization becomes inefficient when the training environment does not allow for long, uninterrupted phases of development.

Athletes who must maintain multiple performance qualities simultaneously—such as strength, speed, and endurance—may struggle with this model. In-season athletes or those competing frequently cannot afford to deprioritize key qualities for extended periods.

It can also be less effective for advanced athletes who require more frequent variation to continue adapting.

Key point: Linear periodization becomes a poor choice when key performance qualities cannot be ignored for long periods.

Undulating Periodization Distributes Training Stress

Undulating periodization takes a different approach by varying training stimuli more frequently. Instead of long phases, it rotates emphasis within the same week or short training blocks (23).

An athlete might train strength on one day, hypertrophy on another, and power on a third. This allows multiple physical qualities to be developed and maintained simultaneously.

This approach reflects how the body actually adapts. If one quality is ignored for too long, it begins to decline. Undulating periodization prevents this by revisiting each quality regularly.

It also improves fatigue management by rotating stress across systems.

Key point: Undulating periodization works by maintaining multiple adaptations through planned variation.

When Undulating Periodization Is the Better Choice

Undulating models are particularly useful when athletes must maintain several performance qualities at once or when there is no clear off-season.

They are also effective for more advanced athletes who need varied stimuli to continue progressing.

However, they are less effective during peaking phases where highly focused training is required.

Key point: Undulating periodization is most effective when multiple qualities must be maintained simultaneously.

When Undulating Periodization Is the Wrong Choice

Undulating periodization becomes less effective when the goal requires extreme specialization or a precise peak.

It can also be problematic for beginners, who benefit more from repetition and consistency.

Additionally, if recovery capacity is low, training multiple systems at once can lead to chronic fatigue.

Key point: Undulating periodization becomes a poor choice when specialization or recovery limitations are present.

The Real Difference: Focus vs. Balance

The difference between linear and undulating periodization is not simply variety. It is what each model is designed to protect.

Linear periodization protects focus. Undulating periodization protects balance.

In practice, many effective programs combine both approaches.

Key point: Linear narrows the spotlight. Undulating moves the spotlight.

Conclusion: Structure Determines Progress

Training is not just about how hard you work, but how that work is organized over time.

Linear periodization provides direction and simplicity. Undulating periodization provides flexibility and balance. The best programs recognize that both approaches have value and apply them based on the situation.

Progress is not the result of random effort. It is the result of structured stress, planned recovery, and consistent adaptation over time.

Key point: The goal is not to follow a model. The goal is to use structure to produce results.

The Biology of Adaptation

Tue, 31 Mar 2026 18:53:29 GMT

THE BIOLOGY OF ADAPTATION

Why the body only gets better after it is stressed, recovered, and repeated

The Biology of Recovery: What Actually Heals Between Workouts

Tue, 03 Mar 2026 14:51:48 GMT

The Biology of Recovery: What Actually Heals Between Workouts

(Neuroendocrine, Immune, Sleep, Mitochondria)

Introduction: Training Is The Stress, Recovery Is The Adaptation

Most people think muscle grows in the weight room. It does not. It is broken down in the weight room.

The work you do in the weight room, on the track, or in practice is a controlled stress that temporarily makes you weaker, not stronger. During and immediately after a hard session, you have more tissue damage, more inflammation, more fatigue, and less performance than when you started. The real magic happens in the hours and days between workouts. That window between sessions is when the body decides whether to adapt, stay the same, or start to break down.

To understand what actually heals between workouts, we have to zoom out from just the muscle and look at the systems that mediate recovery. The neuroendocrine system determines which hormones are released and when. The immune system cleans up damaged tissue and directs repair. Sleep provides the environment where these signals can operate at full power. Mitochondria, the “powerhouses” of the cell, supply the energy and quality control needed for long-term adaptation.

Key point: A training program is not just sets and reps. It is a conversation between stress and recovery. The outcome of that conversation—growth or burnout—depends on how well these systems work together between workouts.

What Training Does To The Body: Controlled Damage And Disruption

Whether you are lifting heavy, sprinting, or doing long intervals, hard training creates similar categories of disruption:

Mechanical stress
Metabolic stress
Neural and hormonal stress

Mechanical stress refers to the micro-tears and structural strain on muscle fibers, tendons, and connective tissue. Strength training in particular produces damage within muscle. This is what leads to delayed onset muscle soreness (DOMS) 24–72 hours after a tough session and is part of the normal remodeling process when managed correctly.

Metabolic stress comes from the buildup of byproducts such as hydrogen ions, carbon dioxide, and other waste molecules created when muscles burn through ATP during exercise. High-intensity work increases reliance on anaerobic pathways, producing more metabolic byproducts that must be cleared by the liver, kidneys, lungs, and skin.

Neural and hormonal stress shows up through activation of the sympathetic nervous system (the “fight or flight” branch) and the release of stress hormones like epinephrine and cortisol. These signals are useful during exercise, helping mobilize fuel and increase heart rate, but they represent a short-term disruption in homeostasis.

At the moment, all of this is necessary. Your body is supposed to be out of balance during a hard session. Recovery is the process of bringing the system back toward balance—and, if you provide enough resources and not too much stress, to a slightly higher level of capacity than before.

The Neuroendocrine System: Turning Stress Into Growth

The neuroendocrine system—the combined action of the nervous and endocrine systems—is the control center that translates training into hormonal signals.

Acute Response: Fight, Fuel, And Focus

During a hard workout, the sympathetic nervous system ramps up. Neurons release neurotransmitters like norepinephrine at nerve endings, while the adrenal glands release epinephrine and cortisol into the bloodstream.

Epinephrine and norepinephrine increase heart rate, blood pressure, and energy availability.

Cortisol helps mobilize glucose and fatty acids, making energy available to working muscles.

These stress hormones are not “bad.” In the acute setting, they are essential for performance. The problem arises when the stress signal never shuts off. That is where recovery comes in.

Transition To Recovery: Shifting From Breakdown To Rebuilding

After the workout, if you stop moving, refuel, and allow the body to down-regulate, the neuroendocrine system begins to shift gears.

Sympathetic activity decreases, parasympathetic (“rest and digest”) activity increases.

Cortisol levels gradually fall back toward baseline instead of staying elevated all day.

Anabolic hormones such as growth hormone (GH), testosterone, and insulin start to play a larger role, particularly after sleep and feeding.

Growth hormone, released in pulses from the pituitary gland, supports tissue repair, fat metabolism, and collagen synthesis. Insulin and IGF-1, especially after a mixed meal with protein and carbohydrates, help move amino acids and glucose into muscle cells, where they can be used for protein synthesis and glycogen restoration.

On a molecular level, pathways like mTOR become more active when energy and amino acids are available. mTOR drives muscle protein synthesis and growth, while pathways like AMPK, activated more during energy stress, support mitochondrial adaptations and fuel utilization.

Key point: You cannot separate “hormones” from “recovery.” The pattern of hormones before, during, and especially after training determines whether the body gets a “break down more” or a “build back stronger” message.

The Immune System: Cleanup Crew And Construction Team

When you lift heavy, sprint, or play a high-intensity game, you are not just fatiguing muscles—you are creating micro-injuries throughout the tissue. The immune system is responsible for cleaning up that damage and coordinating repair.

Inflammation: Not The Villain

After tissue is stressed, immune cells move into the area and create a localized inflammatory response. This includes swelling, increased blood flow, and the release of signaling molecules called cytokines.

Inflammation has two key roles in recovery:

Removing damaged cells and debris.

Signaling satellite cells and other repair mechanisms to start rebuilding.

This is why some soreness and stiffness after a new or hard training block is normal. It is evidence that your immune system is doing its job. Problems arise when the “repair project” never finishes—either because the stress keeps coming with no break, or because other systems (nutrition, sleep, neuroendocrine) are not providing the resources to complete the job.

When Recovery Goes Wrong: Chronic Inflammation

If training volume is too high, rest is inadequate, or lifestyle stress is stacked on top of exercise stress, the immune system can remain in a chronically activated state. Instead of short-term, targeted inflammation around specific tissues, you start to see more systemic inflammation and elevated stress hormones.

This chronic, low-grade inflammatory state is associated with:

Slower tissue repair
More frequent illnesses
Joint and tendon pain that never quite resolves
Reduced mitochondrial function over time

Mitochondrial dysfunction and chronic inflammation often feed each other. Damaged mitochondria can leak signals that trigger immune pathways, while ongoing inflammation can further damage mitochondria.

Key point: The immune system is not just about fighting colds. It is the construction crew that rebuilds your tissue between workouts. For that crew to work, it needs time off from constant demolition.

Mitochondria: Powering The Repair Process

Every aspect of recovery—building new proteins, pumping ions to restore membrane potentials, running immune responses, even consolidating memories during sleep—requires energy. That energy comes in the form of ATP, and mitochondria are where most of that ATP is made.

Mitochondria Do More Than Make Energy

Mitochondria are organelles found in almost every cell except red blood cells. Their primary role is to convert the energy from food into ATP through processes like glycolysis, the Krebs cycle, and the electron transport chain.

Beyond ATP production, mitochondria:

Help regulate calcium levels in cells
Influence cell death and survival
Produce heat
Participate in hormone synthesis, including stress and sex hormones.

Because of these roles, mitochondrial health directly affects how quickly you recover, how much fatigue you experience, and how well your body adapts over time.

Repairing The Powerhouses: Mitophagy And Biogenesis

Hard training and normal metabolism generate reactive oxygen species (ROS), which can damage mitochondrial structures over time. The body has a quality control system called mitophagy—essentially mitochondrial recycling—that identifies and removes damaged mitochondria so new, more efficient ones can be formed.

Certain conditions make this quality control and rebuilding process more effective:

Regular exercise, especially aerobic and interval work, signals the body to create more and better mitochondria.

Periods of energy stress, like fasting or simply not over-eating, can stimulate mitophagy.

Adequate sleep allows mitochondria to repair oxidative damage and restore function.

On the other hand, chronic overnutrition, poor sleep, and a sedentary lifestyle slow mitophagy and allow damaged mitochondria to accumulate, leading to less efficient energy production and more fatigue.

Key point: You do not just recover muscles between workouts—you also recover mitochondria. Training provides the stimulus to improve them, and recovery provides the conditions to actually do the work.

Sleep: The Master Recovery Environment

If training is the spark and hormones and mitochondria are the tools, sleep is the workshop where almost all of the heavy repair work happens. Quality sleep is one of the most powerful, and most underrated, performance enhancers available.

What Happens During Sleep?

During deep non-REM sleep, several key processes related to recovery take place:

Growth hormone pulses: GH release peaks shortly after you fall asleep and during early deep sleep cycles. This hormone supports protein synthesis, tissue repair, and fat metabolism.

Neuroendocrine reset: Cortisol tends to be lower at night, then slowly rises toward morning. When sleep is disrupted or cut short, cortisol patterns shift, which can impair recovery, mood, and glucose regulation.

Immune recalibration: Sleep helps the immune system coordinate inflammatory and anti-inflammatory responses. Poor sleep is associated with higher baseline inflammation and increased illness risk.

Mitochondrial repair: Deep sleep provides a low-stress environment where mitochondria can repair oxidative damage and restore their ability to produce ATP effectively. Sleep restriction has been shown to reduce mitochondrial respiration in muscle, which directly translates to reduced performance and recovery capacity.

In simple terms, sleep is when your body runs its software updates, takes out the cellular trash, and rebuilds hardware. If you consistently cut that process short, you will eventually pay for it in the form of slower recovery, stalled progress, and higher risk of injury or illness.

Sleep And The Athlete “Recovery Budget”

For athletes and active individuals, sleep is part of the recovery budget alongside nutrition, hydration, and rest days. If an athlete increases training load but does not increase sleep—or worse, reduces sleep—something has to give. Usually, that “something” is performance, immune resilience, or mental health.

Key point: You can think of each night of sleep as a recovery session. Missing or shortening those sessions is the same as skipping rehab or treatment—you may not notice it immediately, but over weeks and months it changes the trajectory of your progress.

Putting It All Together: How Systems Cooperate

Recovery is not one system working in isolation. It is a coordinated effort:

Training creates mechanical, metabolic, and neural stress.
The neuroendocrine system responds acutely with stress hormones, then, if given the chance, shifts toward anabolic and repair-supporting hormones.
The immune system cleans damaged tissue and initiates rebuilding.

Mitochondria provide the energy and adapt to future demands by improving their number and function.

Sleep ties it together by providing the environment for hormonal pulses, immune coordination, and mitochondrial repair.

When these systems are in balance—with appropriate training stress, adequate sleep, supportive nutrition, and reasonable life stress—the result is positive adaptation: more strength, better endurance, improved resilience. When they are out of balance—too much stress, not enough recovery—the same systems that should help you adapt instead drive fatigue, illness, and plateau.

Key point: What actually heals you between workouts is not a single supplement, tool, or gadget. It is the coordinated work of your neuroendocrine system, immune system, mitochondria, and sleep. Training is the signal. Recovery determines how well you can listen to it.

Determining Your Hybrid Athlete Archetype

Sun, 28 Dec 2025 04:02:50 GMT

Understanding Mitochondria The Body’s Power House

Sun, 02 Nov 2025 01:05:51 GMT

Understanding the Protection & Defense Systems: The Immune & Lymphatic Systems

Sat, 27 Sep 2025 16:37:17 GMT

Understanding the Balancing & Metabolic Waste Removal Systems

Mon, 01 Sep 2025 18:46:58 GMT

Understanding the Gut-Brain Connection

Tue, 29 Jul 2025 02:18:31 GMT

The Human Machine: Messaging

Sun, 29 Jun 2025 23:23:50 GMT

The Human Machine: Transport

Sun, 01 Jun 2025 01:03:40 GMT

The Systems of Locomotion

Sun, 04 May 2025 02:58:45 GMT

THE SYSTEMS OF LOCOMOTION

NEUROMUSCULAR & MUSCULOSKELETAL SYSTEMS

Human movement is a complex feat of the human body that requires a seamless interplay of the neuromuscular and musculoskeletal systems. These systems not only enable locomotion—from walking to jumping—but also maintain posture, regulate body temperature, and protect internal organs. Understanding their structure, function, and integration is key to appreciating how we move, train, and adapt.

This article will attempt to provide examples of how the nervous, muscular and skeletal systems work together whether it is to crush our next race and keep us upright.

THE NEUROMUSCULAR SYSTEM: WIRING & CONTROL OF MOVEMENT

Movement in the human body depends on the close connection between 3 key systems, nervous, skeletal and muscular. These systems can also be grouped by function as the neuromuscular system and the musculoskeletal system. The neuromuscular system acts as the control center for movement, linking the brain and spinal cord (the central nervous system ) with the muscles throughout the body. It takes our thoughts and intentions—like deciding to stand up, pick something up, or walk—and turns them into actual physical actions.

The central nervous system (CNS) , made up of the brain and spinal cord, is responsible for processing information and deciding how the body should respond. The peripheral nervous system (PNS) is made up of nerves that branch out from the spinal cord and travel throughout the body. These nerves carry messages back and forth between the CNS and the muscles. When you want to move, the brain sends signals through motor neurons to muscle fibers. Each motor neuron , along with the muscle fibers it controls, is called a motor unit . Small motor units (with fewer muscle fibers) are used for precise tasks, such as writing or typing, while large motor units (with many fibers) are used for strong, powerful movements like lifting heavy objects.

Movement actually begins at a specialized connection called the neuromuscular junction (NMJ) . This is where the motor neuron meets the muscle fiber. When a signal reaches the end of the neuron, it releases a chemical called acetylcholine , which crosses the small gap and binds to receptors on the muscle. This causes the muscle to contract and produce movement. Without this chemical communication, the muscle wouldn’t know when to move.

To keep the body balanced, coordinated, and controlled during movement, the neuromuscular system also relies on proprioception . This is the body’s internal sense of position and motion. Specialized receptors in muscles, tendons, and joints constantly send feedback to the brain about where different parts of the body are and how they’re moving. For example, when you walk on uneven ground or catch a ball, proprioception helps you make quick, accurate adjustments without needing to think about every detail. It plays a vital role in maintaining balance, preventing injury, and allowing smooth, efficient motion.

Together, the neuromuscular system makes it possible for the body to respond quickly, move accurately, and perform both simple and complex tasks. It works hand-in-hand with the musculoskeletal system to make all types of human movement possible—from everyday activities to athletic performance.

THE MUSCULOSKELETAL SYSTEM: STRUCTURE & SUPPORT

While the neuromuscular system controls movement, the musculoskeletal system provides the structure and power to carry it out. This system includes bones , joints , muscles , and various connective tissues that work together to support the body, protect internal organs, and enable movement.

The human body has 206 bones that make up the skeletal system . These bones form the body’s framework, giving it shape and structure. They also act as levers that muscles pull on to create movement. Bones do more than just support the body—they protect vital organs like the brain, heart, and lungs. Where two bones meet, joints allow for flexibility and motion. Some joints, like those in the skull, don’t move at all, while others, like the shoulder or knee, allow a wide range of movement.

Attached to these bones are the skeletal muscles , which are responsible for voluntary movement—meaning we can control them. These muscles appear striated (striped) under a microscope and are connected to bones by tough cords called tendons . When a skeletal muscle contracts , it pulls on the bone to create movement. These muscles also help maintain posture and allow us to hold our body upright against gravity.

Tendons play a critical role by transmitting the force generated by the muscle directly to the bone. Other connective tissues within and around the muscle help organize muscle fibers, keep everything in place, and provide extra support during movement. These tissues help muscles work more efficiently and protect them from injury.

Muscles usually work in pairs known as antagonistic pairs . When one muscle (the agonist ) contracts to move a joint, the opposite muscle (the antagonist ) must relax to allow the movement to happen. For example, when you bend your elbow, your biceps contract while your triceps relax. There are also synergist muscles that assist the main movers and stabilizers that keep the body steady during movement. For example, the quadriceps are the primary knee extensors, but the adductors also help extend the knee, albeit, weakly.

Beyond movement, the musculoskeletal system serves other important purposes. Muscles generate heat , which helps maintain the body’s core temperature—a process called thermoregulation . Bones also act as storage sites for important minerals like calcium and phosphorus. Inside certain bones, bone marrow produces blood cells, which are essential for oxygen transport, immunity, and clotting.

The musculoskeletal system not only allows us to move but also keeps our body strong, supported, and functioning properly. Working closely with the neuromuscular system, it makes all forms of locomotion—from walking to sprinting—possible.

THE MUSCULOSKELETAL SYSTEM INTEGRATION: HOW THE SYSTEMS WORK TOGETHER

Movement happens through a constant, dynamic connection between the neuromuscular and musculoskeletal systems . These systems work together every time we perform even the smallest motion.

It begins with initiation , when the brain sends a message through motor neurons to the appropriate skeletal muscles . This electrical signal travels from the central nervous system through the peripheral nerves to reach its target.

Next comes execution . At the neuromuscular junction (NMJ) —the connection between a nerve and a muscle fiber— neurotransmitters like acetylcholine are released. These chemicals trigger the muscle fibers to contract , pulling on bones and creating movement at the joints .

During movement, the body also relies on coordination and feedback . Specialized sensors in muscles, tendons, and joints send information back to the brain about body position and motion. This sense, called proprioception , helps the central nervous system (CNS) make quick adjustments to keep movements smooth, balanced, and accurate.

With repeated use and training, both systems show adaptation . Muscles become stronger , bones become more dense , and the nervous system becomes better at recruiting the right muscles efficiently. This is how skill, strength, and control improve over time.

A SPORT SPECIFIC EXAMPLE: THE SPEAR THROW

A real life example of how the neuromuscular and musculoskeletal systems work together is the spear throw in a Spartan Race . For those that have done it, this obstacle is much more than simply throwing a brook handle at a target—it’s a test of accuracy, coordination, power, balance , timing , and mental acuity under stress all of which rely on the smooth integration of the mind body connection.

It starts with initiation , as the athlete decides to throw. The brain quickly sends a signal through motor neurons to activate the muscles involved, including those in the shoulders, arms, core, and legs . These muscles prepare the body for the throw by generating tension and positioning the body correctly.

Then comes the throw . At the neuromuscular junction , neurotransmitters like acetylcholine trigger the muscle fibers to contract in a coordinated sequence. The rotator cuff , deltoids , triceps , latissimus dorsi , and core muscles all work together to launch the spear. These contractions pull on bones, moving joints and creating a smooth, explosive throwing motion. The lower body , including the glutes and quadriceps , also plays a role, driving power from the ground up to support the upper body during the release.

Throughout the movement, the athlete’s proprioceptive system —sensors in muscles and joints—sends constant feedback to the brain. This feedback helps the body adjust mid-throw for balance, aim , and timing . For example, if the arm angle is off or the step is too short, the brain can make split-second corrections.

With repetition and training , the body adapts. The nervous system becomes better at coordinating muscle groups, the muscles involved become stronger and more explosive, and movement becomes more efficient and accurate . This is why experienced athletes are often able to make the spear throw look easier—even under fatigue.

In high-stress settings like a Spartan Race, this blend of mental focus, precise motor control, muscular strength, and joint mobility shows how the neuromuscular and musculoskeletal systems must perform in unison for successful athletic performance.[1][4][9].

THE SPEAR THROW
STEP BY STEP

Visual Recognition (Afferent Pathway):
Motor Planning and Command.
Signal Transmission to Muscles (Efferent Pathway):
Muscle Activation and Movement Execution:
Feedback and Adjustment:

THE COST OF INACTIVITY: WHAT HAPPENS WHEN WE DON’T MOVE

While the neuromuscular and musculoskeletal systems are designed for movement, inactivity can cause these systems to weaken and break down over time. A sedentary lifestyle—especially one that involves long hours of sitting—can have serious effects on the body’s ability to move efficiently, stay balanced, and remain strong.

When we sit for long periods, especially without breaks, the muscles of the core, hips, and lower body begin to weaken. Over time, this leads to poor posture, tight hip flexors, and imbalances between muscle groups. As these muscles weaken, they stop providing proper support for the spine and pelvis, increasing the risk of back pain and joint issues. The neuromuscular system also becomes less responsive, as the brain receives fewer signals from underused muscles and joints. This leads to slower reaction times and reduced coordination.

Poor balance is another consequence of inactivity. Without regular movement and challenge to the body’s proprioceptive system (its ability to sense body position and make corrections), our stability declines. This is especially dangerous with aging, where poor balance and weakened muscles increase the risk of falls and injuries. Balance and coordination rely heavily on the nervous system’s ability to process sensory feedback and adjust muscle activation in real time—skills that can fade without regular use.

In addition, the musculoskeletal system depends on strength training and weight-bearing activity to stay healthy. When muscles aren’t regularly challenged, they shrink (a process called atrophy), and bones begin to lose density. This makes them more fragile and increases the risk of conditions like osteoporosis. Without resistance training, the body fails to maintain the mechanical stress needed to stimulate bone growth and repair. As a result, both muscle and bone strength decline, making everyday movements harder and increasing the chance of injury.

In short, regular movement is essential for keeping the neuromuscular and musculoskeletal systems strong and responsive. Without it, the body loses the very abilities it was built for—movement, strength, balance, and resilience.

THE SYSTEMS OF LOCOMOTION: CONCLUSION

Human movement is made possible by the combined efforts of the neuromuscular and musculoskeletal systems. The neuromuscular system acts as the body’s control center, translating brain signals into muscle contractions via motor neurons and neuromuscular junctions. It also uses proprioception—our sense of body position and motion—to maintain balance and coordination. The musculoskeletal system , made up of bones, joints, muscles, tendons, and connective tissues, provides the structure, power, and leverage needed for movement, posture, and protection of internal organs.

These systems are deeply integrated: brain signals travel through nerves to activate muscles, which then contract and pull on bones to create movement. Feedback from joints and muscles allows the nervous system to fine-tune motion in real time. Repeated use and training lead to physical and neurological adaptations such as improved strength, coordination, and efficiency.

A sport-specific example—the Spartan Race spear throw —demonstrates how mental focus, motor planning, muscle activation, and proprioception all come together for powerful, accurate movement.

In contrast, inactivity weakens both systems. Prolonged sitting or sedentary habits lead to muscle atrophy, reduced bone density, poor posture, and diminished proprioception, increasing the risk of injury and loss of balance, especially with age.

Understanding how these systems work together emphasizes the importance of regular, varied movement to maintain strength, coordination, and overall health.

SOURCES:

[1] https://www.spartan.com/blogs/unbreakable-training/spartan-spear-throw

[2] https://www.youtube.com/watch?v=2g3HoH84HZg

[3] https://www.reddit.com/r/spartanrace/comments/8oeax9/spear_throwing_tips/

[4] https://race.spartan.com/en/life/training/four-tips-to-smash-the-spear-throw

[5] https://www.youtube.com/watch?v=LFlClc4uwd8

[6] http://www.joewalker.co.uk/javelin_biomechanics.pdf

[7] https://www.youtube.com/watch?v=PQ6f-ROeexI

[8] https://coachesinsider.com/track-x-country/dynamics-in-javelin-throwing/

[9] https://uk.spartan.com/en/life/training/four-tips-to-smash-the-spear-throw

[10] https://pubmed.ncbi.nlm.nih.gov/15763675/

Introduction to the Human Machine

Tue, 01 Apr 2025 03:26:10 GMT

The human body is a fascinating machine, composed of trillions of cells, hundreds of organs, and nearly a dozen organ systems, all working together in a magical dance to keep you upright and moving. Organ systems are groups of organs that interact to provide the body’s primary functions. For example the digestive system includes not only the stomach and intestines but other organs such as the liver, gallbladder and pancreas which are also part of the endocrine system. Each of these systems is highly complex, and the interactions between them are even more intricate. The interactions between systems become even more complex when we move beyond the normal range of functioning. Whether due to exercise, illness, or poor lifestyle choices, the body engages in remarkable processes just to keep us going. This process of returning the body to a normal state is referred to as homeostasis.

The human body consists of eleven primary organ systems, each with specific roles that contribute to our survival and well-being. These systems include the integumentary, muscular, skeletal, cardiovascular, respiratory, nervous, digestive, urinary, endocrine, lymphatic, reproductive, and integumentary systems. Oftentimes, for teaching purposes we present these systems as discrete. Such as the muscular or the skeletal systems. While this does make sense for teaching purposes, it is not the way the body’s organ systems interact.

For this article, each system will be framed by what systems in which they interact. Such as the neuromuscular or the musculoskeletal systems. The goal of this article is to provide an overview of each of these body systems and how they interact. Future articles will elaborate on specific systems and their interactions.

THE SYSTEMS OF LOCOMOTION
THE NEUROMUSCULAR & MUSCULOSKELETAL SYSTEMS

The neuromuscular system is made up of two distinct organ systems: The nervous system and the muscular system. The musculoskeletal system is composed of the muscular and skeletal systems. The nervous system consists of two major divisions: The central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which comprises the peripheral nerves that extend throughout the body. The musculoskeletal system includes both the muscles and the skeleton. The skeleton serves as a structural framework, providing rigidity and acting as anchor points for the muscles, which allow for movement and produce the body’s heat.

For a muscle to contract, it requires input from the nervous system. This input is known as an action potential. As we develop movement patterns, the brain’s ability to send action potentials (signals) to specific muscles increases. This is how we develop movement patterns. Each nerve innervates a certain number of muscles; this combination of a single nerve and its associated muscles is referred to as a motor unit. Certain parts of the body, such as the fingers, have smaller motor units, while larger muscles, like the glutes, have larger motor units.

THE SYSTEMS OF TRANSPORT
THE CARDIORESPIRATORY SYSTEM

The cardiorespiratory system consists of both the cardiovascular and respiratory systems. The cardiovascular system includes the heart and all blood vessels, including arteries that carry blood away from the heart and veins that return blood to it. The respiratory system facilitates gas exchange through the lungs, trachea, and bronchi. Although the cardiovascular and respiratory systems are distinct, they work in conjunction to provide oxygen to the rest of the body and remove carbon diox. The cardiovascular system also circulates nutrients, while the respiratory system removes carbon dioxide from the blood.

THE MESSAGING SYSTEMS

THE NEUROENDOCRINE SYSTEM

The neuroendocrine system is comprised of the nervous and endocrine systems. The nervous system consists of the brain, spinal cord, and peripheral nerves, while the endocrine system is made up of glands that produce hormones—such as the adrenal, thyroid, pituitary, ovaries, and testes. While these are two separate systems, their functions are closely integrated.

In biology, we often say that the nervous system produces neurotransmitters and the endocrine system produces hormones; however, the relationship is more complex. For example, glands such as the adrenal glands release hormones like epinephrine, which acts both as a neurotransmitter (in the nervous system) and a hormone (in the endocrine system).

A future article will take a deeper dive into both systems with an attempt to explain how they work interchangeably.

THE SYSTEMS OF DIGESTION & COMMUNICATION
THE BRAIN-GUT CONNECTION

The brain-gut connection involves both the nervous system and the gastrointestinal system. The gastrointestinal system, also known as the digestive system, includes the stomach, intestines, and accessory organs such as the liver and gallbladder. Although the gastrointestinal system is often perceived solely as a system responsible for digestion and nutrient absorption, it serves a much more complex role, producing numerous hormones and being significantly influenced by both the nervous and endocrine systems. Additionally, some organs associated with the gastrointestinal system function as endocrine glands, such as the liver.

While the gastrointestinal (GI) system is responsible for digesting food and absorbing nutrients, it also functions as part of an intricate network involving the nervous and endocrine systems. The enteric nervous system, sometimes called the "second brain," communicates with the CNS via the vagus nerve.

THE BALANCING & WASTE REMOVAL SYSTEMS

THE EXCRETORY SYSTEMS

The organs that excrete/remove waste from the body may be combined into one system, or they may be separated into distinct components. These include the integumentary system, which encompasses the skin, hair follicles, and sweat glands, as well as the urinary system, comprising the kidneys, ureters, bladder, and urethra. Even the lungs that remove carbon dioxide can be included when discussing the respiratory system. The excretory system plays a crucial role in balancing fluid levels and regulating chemicals, such as electrolytes, in the blood. Without proper excretion, toxic substances would accumulate in tissues, leading to severe health issues such as kidney failure or acidosis.

THE PROTECTION & DEFENSE SYSTEMS

THE IMMUNE & LYMPHATIC SYSTEMS

The immune system is not a single entity; instead, it comprises several different systems. This includes the first line of defense—the skin and lungs. This first line of defense is referred to as the innate immune system. But the immune system is most frequently associated with white blood cells. This is referred to as adaptive as it responds to a threat. The immune system also encompasses the lymphatic system, which includes lymph vessels, lymph nodes, and the spleen. The immune system not only protects against pathogens like bacteria, viruses, fungi, and parasites while also identifying and eliminating abnormal cells that could lead to cancer

The lymph system has a network of vessels similar to the cardiovascular system that contains lymph fluid rather than blood. Along with immunity, the lymph system also removes waste products from tissues that are unable to enter the bloodstream.

REPRODUCTIVE SYSTEM

While this article will not discuss the organs or processes of reproduction, it is important to note that reproductive organs contain endocrine glands such as the testes and ovaries.

AN EXAMPLE OF ORGAN SYSTEM INTERACTION IN A HEALTHY STATE

Maintaining a consistent internal balance (homeostasis) is already complex at rest, but this complexity increases significantly when the body transitions from a resting state to physical activity. Exercise, while essential for long-term health, presents immediate physiological challenges as the body adapts to increased demands. During exercise, the musculoskeletal system rapidly depletes its chemical energy reserves to generate ATP, the molecule required for muscle contractions].

These contractions have several cascading effects: they generate excess heat, while ATP production increases carbon dioxide levels and creates an acidic environment (often mistakenly called "lactic acid," though it primarily involves lactate and hydrogen ions). In response, the cardiorespiratory system elevates heart and breathing rates to enhance oxygen delivery and carbon dioxide removal. Simultaneously, the neuroendocrine system releases cortisol to manage stress and energy mobilization], while the excretory system expels carbon dioxide through the lungs. The integumentary system also activates, producing sweat to dissipate heat and regulate body temperature.

These short-term disruptions are necessary adaptations that, over time, improve the body's efficiency and resilience, highlighting the dynamic interplay between immediate stress and long-term health benefits.

AN EXAMPLE OF ORGAN SYSTEM INTERACTION IN A DISEASED STATE

Lack of physical activity and/or exercise (musculoskeletal system) leads to a reduced need for chemical energy, also known as food (gastrointestinal system). Most commonly, excessive overconsumption of food leads to excess calories in the bloodstream in the form of excess blood sugar and triglycerides. Note: Over Consumption is not the only cause of increased blood sugar. Some other contributors can cause an increase in blood glucose include eating poor quality foods, stress (neuroendocrine system) which increases cortisol levels and promotes elevated glucose levels in the bloodstream.

When the body is exposed to an excess of something, it often leads to some response which sometimes includes a resistance against that thing. In this scenario, a chronic increase in sugar released into the blood triggers an increase in the production and release of insulin from the pancreas. If blood insulin levels are chronically elevated, this triggers insulin resistance at the cellular level, causing the pancreas to produce more insulin. Over time, as insulin levels rise, the pancreas may eventually struggle to produce enough insulin to manage blood sugar levels. This condition can lead to a diagnosis of prediabetes or type 2 diabetes, often years after insulin resistance has begun. Furthermore, insulin resistance is a common cause of high blood pressure (cardiovascular). Elevated blood sugar leads to excessive urination to eliminate sugar through the kidneys (excretory). It is important to note, while excessive blood sugar is the primary cause of insulin resistance, there are other causes which include over-salted foods high in saturated fats and certain medications, even some vitamins such as niacin.

In essence, when a person is exposed to chronically elevated blood sugar levels, their insulin levels will chronically be elevated. This causes the cells to become resistant to insulin. That resistance causes the need for more insulin. Which in turn causes more resistance. This response it a protective mechanism to shield the body from nutrient overload.

SUMMARY

As you can see, the human body is an incredibly complex and interconnected machine. Examining any system in isolation often provides an incomplete picture, as each system interacts intricately with the others. For example, the endocrine system stimulates bone and muscle growth, the nervous system triggers muscular contractions, and the cardiovascular and respiratory systems work together to increase blood flow and deliver more oxygen to muscles during exercise. None of these systems operate independently; instead, they perform a beautifully coordinated dance to keep us functioning and moving every day.

Carb Cycling for Performance

Wed, 05 Mar 2025 17:39:28 GMT

Velocity Based Training (VBT)

Mon, 03 Feb 2025 21:11:30 GMT

INTRODUCTION TO VBT

Velocity Based Training (VBT) emerged in the 1990s as a new approach to strength and power training, providing a strategy to increase the sports performance of traditional methods of programming and periodization. This technique utilizes bar speed technology to provide objective data on athletes' performance, allowing for real-time adjustments to any given workout[2]. As bar speed monitoring technology became more accessible and affordable, VBT gained traction in many team weight rooms, offering coaches and athletes a more precise way to calibrate training stressors. As the technology has become more available, individuals can now incorporate the technology into their own programming.

At its core, VBT is not a specific program or routine, but rather an objective methodology for understanding an athlete's performance during strength training exercises[1]. It involves measuring the speed of movement which is usually a barbell. The speed is usually measured in meters per second (m/s), for compound movements such as squats, deadlifts, bench presses, and Olympic lifts[2]. By tracking metrics like average speed, and peak velocity, VBT enables coaches and athletes to individualize training programs based on each athlete's readiness and fatigue levels, ensuring optimal performance and reducing the risk of injuries[3]. This data-driven approach addresses the challenges of traditional planning methods, providing valuable insights that were previously difficult to obtain without sophisticated technology.

The concept of "heavy" is relative in strength training. For one athlete, a 225-pound back squat might be impossible, while for another, it's only a warm-up. This relativity applies not only between different athletes but also to an individual athlete's training sessions over time. Using the 33% rule, approximately one-third of our training days are average, another third are better than average, and the remaining third are below average. Velocity-Based Training (VBT) provides a valuable tool for athletes and coaches to optimize performance. It allows them to capitalize on good days by pushing harder and to adjust accordingly on less optimal days by reducing intensity.

UNDERSTANDING VBT

Velocity-Based Training (VBT) is essentially about measuring the speed at which an athlete moves a weight during exercise. Unlike traditional percentage-based training methods, VBT focuses on the velocity of movement rather than solely on the weight lifted. This approach allows for real-time adjustments to training loads based on an athlete's daily performance capabilities.

At its core, VBT is built on the principle of the load-velocity relationship, which states that there's an inverse correlation between the weight being lifted and the speed at which it can be moved. By monitoring movement velocity, coaches can gain insights into an athlete's current strength levels, fatigue state, and readiness. This information enables more precise control over training intensity and volume, leading to more individualized and effective workout sessions. VBT also incorporates the concept of velocity zones, where specific speed ranges are targeted to achieve different training outcomes such as power development or strength gains[9][12].

BENEFITS OF VBT IN SPORT

The largest strength of VBT is in its ability to adapt training to an athlete's daily physiological state. Unlike standard training protocols that use fixed workout plans, VBT allows for real-time adjustments based on an athlete's current measurements. Some days an athlete might feel incredibly strong, while other days they may need a less intense workout - VBT helps identify and respond to these variations.

Athletic performance is the primary goal of VBT. By tracking velocity, athletes can develop more explosive power and speed, which are critical in many sports. The method provides objective information about an athlete's strength, allowing for more targeted and effective training strategies. Coaches and athletes can now see exactly how an athlete is moving and progressing, rather than relying on subjective assessments.

LIMITATIONS OF VBT

While Velocity-Based Training (VBT) has earned a place in athletic circles, its application for the general population is less beneficial.

EQUIPMENT AND COST BARRIERS

For the general population, the specialized equipment or app subscriptions required for VBT cannot be worth the expense. High-quality velocity measurement devices are often expensive and may not be easy to use in a mainstream gym. This cost factor can make VBT less accessible to the average fitness enthusiast compared to sport focused athletes or well-funded sports teams.

TECHNICAL COMPLEXITY

Information used improperly may do more harm than good. VBT requires a certain level of technical knowledge to implement effectively. While athletes often have access to trained coaches who can interpret the data, the general population may struggle to understand and apply VBT principles correctly[9]. This can lead to misuse or ineffective implementation of the training method.

TIME AND EFFORT INVESTMENT

Setting up VBT equipment and analyzing the data can be time-consuming. For busy individuals in the general population, this additional time investment may not be practical or desirable, especially when compared to more straightforward training methods[8].

RELEVANCE TO FITNESS GOALS

Many individuals in the general population have fitness goals that differ from those of athletes. While VBT excels in developing power and speed, which are crucial for athletic performance, these may not be primary objectives for the average gym-goer focused on general health, weight management, or basic strength gains[9].

PSYCHOLOGICAL FACTORS

The constant feedback and data from VBT devices might be overwhelming or demotivating for some individuals in the general population. Unlike athletes who are accustomed to performance metrics, regular gym-goers might find the continuous measurement stressful or distracting from their workout experience. This is sometimes called “analysis by paralysis”.

OVEREMPHASIS ON SPEED

When used improperly VBT's focus on movement speed might lead to an overemphasis on velocity in movements that velocity is not a primary factor. For the general population, factors like proper form, consistency, and overall workout enjoyment are often more critical than measuring bar speed[10].

HOW TO MEASURE VBT

VBT requires specialized equipment or apps to measure movement velocity accurately. The equipment based systems use Linear Position Transducers (LPTs). These devices are mounted to the floor or rack and a cable to the bar. As the bar moves the cable moves as well. This speed is measure by the equipment. The app systems generally use cameras to measure bar speed.

COMMON TOOLS INCLUDE:

1. Linear Position Transducers

Popular devices include GymAware, Vitruve encoder, and Enode.

2. Accelerometer-based devices

3. Video analysis software

4. Smartphone apps (e.g., Metric VBT app)

Popular apps include Metric, TrueRep VBT, and My Jump Lab

REPETITIONS AND SETS

VBT allows for flexible rep schemes. The most common approach is to determine a desired speed and continue performing reps until the velocity drops below a certain threshold (e.g., 10% below the target velocity). This ensures quality reps and accounts for daily fluctuations in performance[3].

EXERCISE SELECTION

VBT is most effective with compound, multi-joint exercises that allow for a full range of motion. Examples include squats, bench presses, deadlifts, and Olympic lifts. These movements provide the most transfer to athletic performance[2][5]. Measuring the speed of a bicep curl has little no real life value.

IMPLEMENTING VBT IN YOUR WORKOUTS

Steps to implement VBT:

1. Choose a velocity zone based on your training goal (e.g., strength, power, speed)[6].

2. Select an initial weight and perform the movement as explosively as possible[6].

3. Adjust the weight based on the measured velocity to match your target velocity zone[6].

4. Continue adjusting until you find the appropriate load for your target velocity[6].

* Target velocities will be discussed later in this article.

SAMPLE VBT WORKOUT

Here's a basic VBT workout structure:

1. Main lift (e.g., Squat): 5 sets of 3 reps at 0.5-0.7 m/s

2. Power movement (e.g., Jump Squat): 3 sets of 5 reps at >1.0 m/s 4.

3. Accessory lift (e.g., Bench Press): 4 sets of 5 reps at 0.4-0.6 m/s

LOAD SELECTION

In VBT, load selection is somewhat of a moving target and based on the desired velocity. Generally individuals start with a moderate weight and adjust based on the measured velocity. If the velocity is too high, increase the weight; if it's too low, decrease it[6].

Recall that Velocity-Based Training (VBT) uses bar speed (measured in meters per second, or m/s) to guide training intensity and ensure athletes are working toward specific performance goals. The chart provided outlines the relationship between bar speed, training goals, and approximate load percentages (% of 1-rep max or 1RM). Here's a breakdown of each training goal and what it means:

1. STARTING STRENGTH

- Bar Speed:> 1.3 m/s

- Load:Very light weights (typically <30% of 1RM)

- Purpose: This phase focuses on developing the ability to initiate movement quickly from a dead stop. It’s often used to improve neuromuscular efficiency and is critical for beginners or athletes recovering from injury. The light load allows for explosive movement without fatiguing the muscles.

2. SPEED-STRENGTH

- Bar Speed:1.0 – 1.3 m/s

- Load:~30–40% of 1RM

- Purpose: Speed-strength emphasizes moving light-to-moderate loads as quickly as possible. This is ideal for athletes who need to generate high power output in sports requiring rapid acceleration (e.g., sprinters, jumpers). The focus is on speed rather than maximum force.

3. STRENGTH-SPEED

- Bar Speed:0.75 – 1.0 m/s

- Load:~40–65% of 1RM

- Purpose: Strength-speed is about producing high force at relatively high velocities. It’s a balance between speed and strength, making it valuable for athletes in power sports like weightlifting, football, or rugby. This zone builds explosive power while still maintaining some velocity.

4. ACCELERATIVE STRENGTH

- Bar Speed: 0.5 – 0.75 m/s

- Load:~65–80% of 1RM

- Purpose: Accelerative strength focuses on moving heavier loads with controlled speed. It bridges the gap between power and maximal strength development, helping athletes improve their ability to lift heavy weights explosively.

5. ABSOLUTE STRENGTH

- Bar Speed: < 0.5 m/s

- Load: ~85–100% of 1RM

- Purpose: Absolute strength is the maximum amount of force an athlete can generate regardless of speed. Training in this range builds raw strength and is essential for powerlifters or anyone aiming to increase their maximum lifts (e.g., squats, deadlifts).

6. 1RM THRESHOLD

- Bar Speed: ~0.3 m/s

- Load:Maximum load (100% of 1RM)

- Purpose: This represents the slowest bar speed at which you can still complete a lift successfully. It’s typically used to test an athlete’s true one-rep max (1RM). Bar speed below this threshold often results in failed lifts.

KEY TAKEAWAYS

- As bar speed decreases, the load increases, shifting the focus from speed and explosiveness to raw strength.

- Each training goal corresponds to specific athletic needs:

- Lighter weights and faster speeds develop power and explosiveness.

- Heavier weights and slower speeds build strength.

- Intermediate zones (speed-strength and strength-speed) combine elements of both.

SOURCES

[1] https://vitruve.fit/blog/velocity-based-training-the-ultimate-guide/

[2] https://en.wikipedia.org/wiki/Velocity_based_training

[3] https://www.outputsports.com/blog/why-use-velocity-based-training

[4] https://www.scienceforsport.com/velocity-based-training/

[5] https://www.outputsports.com/blog/guide-to-velocity-based-training

[6] https://pmc.ncbi.nlm.nih.gov/articles/PMC8156188/

[7] https://gymaware.com/velocity-based-training/

[8] https://www.sportsmith.co/articles/what-is-velocity-based-training/

[9] https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.926972/full

[10] https://simplifaster.com/articles/velocity-based-training-options-strength/

[11] https://www.sportsmith.co/articles/an-applied-guide-to-velocity-based-training-for-maximal-strength/

[12] https://pmc.ncbi.nlm.nih.gov/articles/PMC8601436/

Time Under Tension

Sat, 28 Dec 2024 02:57:27 GMT

Time Under Tension: A Comprehensive Look at an Effective Strength Training Method

Time Under Tension (TUT) has emerged as a powerful and scientifically-backed approach to strength training, offering benefits for muscle growth, strength gains, and overall fitness. This article attempts to explain and simplify the concept of TUT, exploring its mechanisms, benefits, and practical applications in detail.

UNDERSTANDING TIME UNDER TENSION

Time Under Tension refers to the total duration a muscle is under strain during a resistance training set[1]. It encompasses the entire range of motion in an exercise, including the concentric (lifting), isometric (holding), and eccentric (lowering) phases. TUT is calculated by multiplying the duration of each movement phase by the number of repetitions performed[1].

For example, in a pull-up with a 3-second concentric phase, 3-second isometric hold at the top, and 3-second eccentric phase, the TUT for one repetition would be 9 seconds[1]. Conversely, those that participate in Crossfit can complete a full pullup rep in less than one second.

THE SCIENCE BEHIND TUT

Research has shown that manipulating TUT can significantly impact muscle growth and strength development. A study by Burd et al. (2012) demonstrated that prolonged muscle TUT affects protein synthesis and recovery, highlighting the importance of not only exercise volume but also manipulating eccentric loading to increase muscle fatigue[2].

MUSCLE FIBER RECRUITMENT

TUT training enhances muscle fiber recruitment and activation. By extending the duration of each repetition, more muscle fibers are engaged throughout the movement, leading to greater mechanical tension and metabolic stress. This prolonged engagement stimulates the muscle fibers to adapt and grow stronger.

Muscle fiber recruitment refers to the process by which the nervous system activates muscle fibers to produce force and movement. This recruitment follows the size principle, which prioritizes the activation of smaller, more fatigue-resistant fibers (Type I) before larger, more force-generating ones (Type IIa and Type IIb) as the force demand increases. During TUT training, the extended time under load allows for a more complete recruitment of muscle fibers across all types.

As the exercise progresses and fatigue sets in, additional motor units are activated to maintain the required force output. This progressive recruitment ensures that a larger proportion of muscle fibers, including those that might not be engaged during shorter duration repetitions, are stimulated. The increased activation of fast-twitch fibers (Type IIb) during prolonged tension is particularly beneficial for muscle growth, as these fibers have the greatest potential for hypertrophy.

The sustained tension created by TUT training enhances metabolic stress within the muscle, leading to greater accumulation of metabolic byproducts. This metabolic environment further contributes to muscle fiber activation and the subsequent adaptive responses that promote muscle growth..

METABOLIC STRESS AND BENEFICIAL MUSCLE DAMAGE

Increasing TUT, particularly during the eccentric phase, elevates metabolic stress within the muscle. This "pump" feeling is associated with increased anabolic signaling and hormone responses[1]. Additionally, the extended time under load induces more significant beneficial muscle fiber damage, which leads to repair and contributes to muscle growth and strength gains[3].

PROTEIN SYNTHESIS

Protein synthesis is a fundamental process in muscle growth and adaptation. The study published in The Journal of Physiology provides valuable insights into how time under tension (TUT) affects this crucial mechanism.

The researchers found that greater muscle time under tension significantly increased the acute amplitude of protein synthesis in different muscle protein fractions. Especially when using the SLOW method.

"SLOW" refers to a specific training condition where the tempo of the exercise is deliberately extended to increase time under tension (TUT). In this condition, participants performed resistance exercises with a significantly slower tempo, specifically using a 6-second concentric phase (the lifting portion of the exercise) and a 6-second eccentric phase (the lowering portion).

Specifically:

1. Myofibrillar protein synthesis: The SLOW method (6-second concentric and eccentric actions) resulted in a higher myofibrillar protein synthetic rate compared to the control condition after 24-30 hours of recovery[14]. This delayed stimulation of myofibrillar protein synthesis is particularly important for muscle growth, as myofibrillar proteins are the primary structural components of muscle fibers.

2. Mitochondrial and sarcoplasmic protein synthesis: Exercise-induced rates of mitochondrial and sarcoplasmic protein synthesis were elevated by 114% and 77%, respectively, above resting levels at 0-6 hours post-exercise, but only in the SLOW condition[14]. This rapid increase in protein synthesis for these fractions suggests that TUT may have significant effects on muscle metabolism and non-contractile proteins.

3. Prolonged effect: Mitochondrial protein synthesis rates remained elevated above resting levels during the 24-30 hour recovery period in both the SLOW (175%) and control (126%) conditions[14]. This indicates that the effects of increased TUT on protein synthesis can persist for an extended period after exercise.

BENEFITS OF TIME UNDER TENSION TRAINING

1. Enhanced Muscle Growth (Hypertrophy): By extending the time muscles spend under load, TUT creates greater metabolic stress and muscle damage, stimulating muscle fibers to adapt and grow[3].

2. Improved Strength: The prolonged tension forces muscles to work harder, potentially leading to increased strength gains over time[5].

3. Enhanced Muscle Endurance: Longer TUT (40-70 seconds per set) is particularly effective for developing muscle endurance and definition[5].

4. Joint-Friendly Training: Using lighter weights with TUT can reduce stress on joints and ligaments, potentially lowering injury risk while still providing an effective stimulus for muscle growth[2].

5. Breaking Through Plateaus: TUT introduces a novel stimulus to muscles, helping overcome training plateaus and promoting continuous progress[3].

6. Versatility: TUT principles can be applied to various exercises and fitness levels, making it suitable for beginners and experienced athletes alike[3].

UNDERSTANDING TIME UNDER TENSION NOTATION

When you see a time under tension (TUT) notation like #-#-#-#-#, each number represents a specific phase of the exercise. Here's what each number typically corresponds to:

1. Eccentric phase: The lowering or lengthening of the muscle

2. Bottom pause: The pause at the end of the eccentric phase

3. Concentric phase: The lifting or shortening of the muscle

4. Top pause: The pause at the end of the concentric phase

5. Transition: The time to start the next repetition (if applicable)

For example, in a 4-1-2-1-0 tempo:

4 seconds for the eccentric phase
1 second pause at the bottom
2 seconds for the concentric phase
1 second pause at the top
0 seconds transition (immediate start of next rep)

METHODS OF INCORPORATING TIME UNDER TENSION

1. Slow-tempo reps:

Focuses on extending the duration of each repetition
Increases muscle fiber recruitment and activation
Example: 3-1-3-0 tempo for bicep curls[2]

2. Increased volume:

Involves performing more repetitions or sets
Extends overall time under tension without changing rep speed
Example: Increasing from 8 to 12 reps per set[5]

3. Drop sets:

Performing a set, then immediately reducing weight and continuing
Prolongs muscle engagement without rest
Best suited for isolation exercises[5]

4. Isometric holds:

Incorporating pauses at various points in the movement
Increases time under tension without changing rep count
Example: Pausing at the bottom of a squat for 2-3 seconds

5. Full range of motion:

Emphasizing complete extension and contraction
Increases time under tension naturally
Example: Full depth in squats or full extension in pull-ups

IMPLEMENTING TUT IN YOUR WORKOUTS

Steps to incorporating TUT:

1. Control the Tempo: Use a specific tempo for each phase of the movement. For example, a 3-2-5-0 tempo for bicep curls means 3 seconds up, 2 seconds pause, 5 seconds down, and no pause at the bottom[2].

2. Adjust Duration: For muscle growth, aim for a TUT of 20-40 seconds per set. For endurance, extend this to 40-70 seconds[5].

3. Reduce Weight: You may need to decrease the weight to maintain proper form throughout the extended repetitions[3].

4. Focus on Form: Maintain strict form throughout the movement to maximize muscle engagement and minimize injury risk[3].

5. Progressive Overload: Gradually increase the TUT or weight as you adapt to the training stimulus.

SAMPLE TUT WORKOUT

Here's an example of a TUT-focused workout:

1. Push-ups: 4 sets of 8 reps, 5 seconds on the way down

2. Squats: 4 sets of 10 reps, 5 seconds on the way down

3. Bent-over rows: 3 sets of 8 reps, 3 seconds up and 3 seconds down

4. Machine leg curls: 3 sets of 8 reps, 3 seconds up and 3 seconds down[3]

To simplify the Time Under Tension (TUT) method, we can incorporate the 2-2-2 tempo approach. This straightforward technique makes it easier for both trainers and clients to implement TUT effectively in their workouts.

IMPLEMENTING THE SLOW METHOD

The slow method, also known as super slow resistance training, is a technique that emphasizes controlled, deliberate movements to maximize muscle tension and stimulate growth.

SLOW TEMPO AND TIMING

Use a specific tempo for each repetition, typically following a pattern like 10-4 or 6-6.

For example:

10 seconds for the concentric (lifting) phase
4 seconds for the eccentric (lowering) phase

Alternatively, some protocols suggest:

6 seconds for the concentric phase
6 seconds for the eccentric phase

LOAD SELECTION

Reduce the weight you normally use by about 30% to accommodate the slower tempo. This allows for better control and sustained tension throughout the movement.

REPETITIONS AND SETS

Perform fewer repetitions per set, typically 4 to 6, due to the increased time under tension. One set per exercise is often sufficient when using this method, as it leads to complete muscle fatigue.

EXERCISE SELECTION

Choose compound exercises that allow for smooth, controlled movements. Exercises like squats, chest presses, rows, and pull-downs are well-suited for the slow method.

SIMPLIFYING TUT WITH THE 2-2-2 METHOD

The 2-2-2 method is a simplified way to apply Time Under Tension principles to your exercises. Here's how it works:

1. Eccentric phase (lowering): 2 seconds

2. Pause at the bottom: 2 seconds

3. Concentric phase (lifting): 2 seconds

This approach creates a total of 6 seconds per repetition, making it easy to calculate and maintain consistent tension throughout the set.

BENEFITS OF THE 2-2-2 METHOD

1. Simplicity: The 2-2-2 tempo is easy to remember and apply to various exercises.

2. Consistency: It provides a uniform approach across different movements.

3. Balanced tension: Equal time is spent on each phase of the movement, ensuring comprehensive muscle engagement.

4. Adaptability: The method can be adjusted for different fitness levels by increasing or decreasing the number of repetitions.

IMPLEMENTING THE 2-2-2 METHOD

To use this simplified TUT approach:

1. Choose an appropriate weight that allows you to maintain proper form for 8-12 repetitions.

2. Apply the 2-2-2 tempo to each repetition.

3. Focus on maintaining control and tension throughout the entire range of motion.

4. Adjust the number of repetitions based on your goals and fitness level.

By using the 2-2-2 method, you can effectively incorporate TUT principles into your workouts without the need for complex tempo schemes or calculations. This simplified approach makes it easier to focus on proper form and muscle engagement, potentially leading to better results in muscle growth and strength development.

ADVANCED TUT TECHNIQUES

1. Eccentric Emphasis: Focus on slowing down the eccentric phase of the movement, as this has been shown to be particularly effective for muscle growth[1].

2. Isometric Holds: Incorporate pauses at various points in the range of motion to increase time under tension and challenge stability.

3. Drop Sets: Perform a set to near failure, then immediately reduce the weight and continue with more repetitions, maintaining the TUT principle.

4. Supersets: Combine two exercises targeting the same muscle group, performing them back-to-back with minimal rest to maximize TUT.

LIMITATIONS & CONSIDERATIONS ON SPORTS PERFORMANCE

While Time Under Tension (TUT) training can be beneficial for muscle hypertrophy, it has several limitations when it comes to sports performance:

1. Reduced Power Output: TUT training, with its emphasis on slower movements, may negatively impact an athlete's ability to generate explosive power[22]. This can be detrimental for sports requiring quick, powerful movements.

2. Decreased Rate of Force Development: Studies have shown that TUT training can have negative effects on the rate of force development[22]. This is crucial for many sports where rapid force production is essential.

3. Strength Gains: Research indicates that TUT training may lead to fewer strength gains compared to traditional training methods[22]. For many sports, maximal strength is a key component of performance.

4. Sport-Specific Speed: The slow, controlled movements in TUT training do not mimic the velocities used in most competitive sports, potentially limiting transfer to actual performance[23].

5. Time Efficiency: TUT workouts typically take longer to complete, which may not be ideal for athletes with limited training time[21].

6. Fatigue Management: Prolonged time under tension can lead to increased fatigue, potentially affecting overall workout performance and recovery[21].

7. Neuromuscular Adaptations: TUT training may not optimally stimulate the high-threshold motor units necessary for developing explosive strength and power[23].

CONCLUSION

Time Under Tension is a scientifically method for enhancing muscle growth, strength, and endurance. By adjusting the duration of muscle contractions, TUT training offers a different stimulus that can lead to improvements in strength training and physique. For both novice and experienced athletes, incorporating TUT principles into your workout routine can provide new stimuli and help break through training plateaus.

SOURCES:

[1] https://www.muscleandmotion.com/tension-hypertrophy/

[2] https://www.trainheroic.com/blog/volume-vs-time-under-tension-for-hypertrophy/

Intro to the S.A.I.D. Principle

Mon, 02 Dec 2024 22:34:51 GMT

INTRODUCTION

Your body is amazing at adapting to what you do regularly. This is called the SAID principle, which stands for Specific Adaptation to Imposed Demands. In simple terms, it means your body changes based on how you use it or in a way, don’t use it.

For example, people who spend a lot of time on their phones often develop a hunched posture because their bodies adapt to that position. Their hamstrings get longer, hip flexors get shorter, and their chest muscles tighten up. On the other hand, people who lift heavy weights muscles get stronger. Those who do a lot of steady state, slow cardio exercise improve their ability to utilize oxygen by improving uptake at the cell level and increase their heart and lung function.

The SAID principle is important in exercise science. It helps professionals and their athletes create specified workout plans. By understanding this principle, coaches can make sure training routines match their population(s) fitness & performance goals.

Whether a person wants to build muscle, improve endurance, or just stay healthy, using the SAID principle will ensure that the training plan will result in the desire adaptations.

This article will provide an introduction into the SAID principle. Future articles will expand on incorporating the SAID principle into various training programs.

AEROBIC TRAINING AND THE SAID PRINCIPLE

The SAID principle in aerobic training leads to specific cardiovascular and muscular adaptations. Regular aerobic exercise improves heart function, increases stroke volume, and enhances oxygen delivery to muscles. It also develops slow-twitch muscle fibers, increases capillary density at the tissues, boosts mitochondrial density, improves fat metabolism, and enhances neuromuscular efficiency. The body adapts to utilize energy systems specific to the duration and intensity of training. For example, a person that only trains at or near lactate threshold will have neither VO2max or aerobic capacity, but will increase their bodies ability to utilize and clear lactate.

To apply the SAID principle effectively, match training intensity and duration to your goals, progressively increase training volume, and incorporate sport-specific movements.

STRENGTH TRAINING AND THE SAID PRINCIPLE

In strength training, the SAID principle is evident through neuromuscular adaptations, and movement pattern specificity. Specific strength exercises improve neural recruitment and synchronization of muscle fibers. Different loading schemes target fast-twitch or slow-twitch muscle fibers, and strength gains are most pronounced in the specific movements trained. To apply this principle, choose exercises that mimic your sport or daily activities, vary rep ranges and loading schemes, and progressively overload exercises to continue challenging the muscles and nervous system.

HYPERTROPHY TRAINING AND THE SAID PRINCIPLE

For muscle growth, the SAID principle guides adaptations in muscle fiber hypertrophy and metabolism. Specific training protocols lead to increases in muscle fiber size, and the body adapts to handle increased workload and nutrient demands for muscle growth. To apply this principle in hypertrophy training, focus on exercises targeting specific muscle groups, utilize appropriate rep ranges and time under tension, and progressively increase volume and intensity to continue stimulating muscle growth.

SPORT-SPECIFIC TRAINING AND THE SAID PRINCIPLE

The SAID principle is crucial in sport-specific training, emphasizing movement pattern specificity and skill acquisition. Training should replicate the exact movements and energy systems used in the sport, and repeated practice of sport-specific skills leads to neural adaptations that improve performance. To apply this principle, analyze the demands of your sport, design training programs that mimic those demands, incorporate drills replicating game scenarios, and progressively increase the complexity and intensity of sport-specific exercises.

THE SAID PRINCIPLE & MALADAPTATIONS FROM A SEDENTARY LIFESTYLE

While the SAID principle is often discussed in the context of positive adaptations from exercise, it's equally applicable to understanding negative adaptations or maladaptations that occur from prolonged sedentary behaviors, such as sitting.

For example, take a person that has an 8 hour desk job with a 45-60 minute commute. They workout for 45 minutes in the evening, commuting 15 minutes to and from the gym where their cool off period is mostly the way home from the gym.

Below is the standard adaptations expected with a person that fits this criteria.

POSTURAL CHANGES

Prolonged sitting imposes specific demands on the body, leading to adaptations that can be detrimental to overall musculoskeletal health. The seated position keeps the hip flexors in a shortened state, which can result in adaptive shortening over time. This constant flexed position at the hips can lead to tightness and reduced flexibility in these muscles. Additionally, the glutes and hamstrings remain largely inactive during sitting, potentially leading to weakness and reduced activation in these important muscle groups [1]. The tendency to hunch forward while sitting can also have negative consequences, often resulting in a rounded upper back. This posture can lead to adaptive shortening of chest muscles and a corresponding lengthening of upper back muscles, contributing to poor posture and potential discomfort or pain in the upper body. These adaptations highlight the importance of regular movement and postural awareness to counteract the effects of prolonged sitting [1].

MUSCULAR IMBALANCES

The SAID principle (Specific Adaptation to Imposed Demands) provides insight into how prolonged sitting can lead to significant postural changes and muscular imbalances. As the body adapts to the demands of extended periods in a seated position, it develops specific muscular patterns that can have far-reaching effects on posture and overall musculoskeletal health. For instance, the combination of tight pectoral muscles and weak upper back muscles often results in rounded shoulders and a forward head posture, altering the natural alignment of the upper body. Similarly, the shortening of hip flexors, coupled with the weakening of gluteal muscles due to inactivity, can significantly impact pelvic positioning. This imbalance can potentially contribute to lower back pain and other related issues. These adaptations underscore the importance of understanding the SAID principle in the context of sedentary behaviors and highlight the need for targeted interventions to counteract these negative postural changes [1].

METABOLIC ADAPTATIONS

Prolonged sitting not only affects our musculoskeletal system but also imposes significant metabolic demands, or more accurately, a lack thereof, on our bodies. The extended periods of inactivity, particularly in the large leg muscles, can lead to decreased insulin sensitivity and an increase in fat concentration in the blood. This reduction in muscle activity means that our bodies are not actively using energy as they would during movement or standing. As a result, the body begins to adapt to this low-energy state, potentially leading to reduced metabolic efficiency over time. These adaptations can have far-reaching consequences for our overall health, contributing to issues such as weight gain, increased risk of type 2 diabetes, and cardiovascular problems. Understanding these metabolic adaptations underscores the importance of regular movement and activity breaks, even in environments that require extended periods of sitting.

COUNTERACTING SEDENTARY ADAPTATIONS

Understanding these maladaptations through the lens of the SAID principle can help in designing effective strategies to counteract them:

1. Regular movement breaks : Interrupting long periods of sitting with short bouts of activity can help prevent these adaptations[1]. You can go for a short walk every 45 minutes or better yet, perform a one minute bout of high intensity exercise, such as burpees or jumping jacks.

2. Targeted exercises: Incorporating exercises that specifically address the muscles affected by prolonged sitting (e.g., hip flexor stretches, glute strengthening exercises) can help reverse these adaptations[1].

3. Ergonomic adjustments: Modifying the work environment to encourage better posture and more movement throughout the day can help impose different demands on the body[1]. Try to incorporate a stand up desk or choose to stand when possible.

SUMMARY

The SAID (Specific Adaptation to Imposed Demands) principle is a fundamental concept in exercise science and physiology that explains how the human body adapts to the stresses placed upon it. This principle applies to both positive adaptations from exercise and negative adaptations from sedentary behavior. In the context of exercise, the SAID principle guides the development of targeted training programs. For aerobic training, it leads to cardiovascular improvements, enhanced oxygen delivery, and increased muscular endurance. In strength training, it results in neuromuscular adaptations, changes in muscle fiber types, and movement-specific strength gains. Hypertrophy training focuses on muscle growth through specific protocols that increase muscle fiber size and metabolic efficiency. Additionally, sport-specific training emphasizes replicating exact movements and energy systems used in particular sports to improve performance.

However, the SAID principle also explains maladaptations that occur due to prolonged sedentary behavior. For instance, sitting for extended periods can lead to postural changes such as shortened hip flexors, weakened glutes and hamstrings, and rounded upper backs. These adaptations contribute to muscular imbalances, including tight pectorals and weak upper back muscles, which can alter pelvic positioning. Furthermore, sedentary behavior can negatively impact metabolic health by decreasing insulin sensitivity and reducing overall metabolic efficiency.

To counteract these negative adaptations, it is crucial to incorporate regular movement breaks and targeted exercises that address the specific demands of prolonged sitting. Understanding and applying the SAID principle is essential for designing effective exercise programs, improving athletic performance, and maintaining overall health in our increasingly sedentary society.

SOURCES

[1] https://www.ptpioneer.com/personal-training/certifications/study/said-principle/

[2] https://www.ptpluswellness.com/post/maximize-your-workouts-understanding-the-said-principle-in-fitness-training

[3] https://www.bettermovement.org/blog/2009/0110111

[4] https://www.simplesolutionsfitness.com/said-principle

[5] https://www.freeletics.com/en/blog/posts/said-training-principle/

[6] https://en.wikipedia.org/wiki/SAID_principle

[7] https://www.mdpi.com/2411-5142/7/4/76

[8] https://oshwiki.osha.europa.eu/en/themes/musculoskeletal-disorders-and-prolonged-static-sitting

[9] https://safunctionalfitness.com/said-principle/

[10] https://www.freeletics.com/en/blog/posts/said-training-principle/

[11] https://www.ptpluswellness.com/post/maximize-your-workouts-understanding-the-said-principle-in-fitness-training

[12] https://williamsonsource.com/the-said-principle-explained-how-and-why-the-body-requires-time-for-adaptations/

Hypertrophy Specific Training

Sat, 02 Nov 2024 21:53:21 GMT

INTRODUCTION

Hypertrophy Specific Training (HST) is a scientifically-based workout program designed to maximize muscle growth through targeted exercises and progressive overload. HST focuses on stimulating muscle hypertrophy - the increase in size of muscle cells - through specific training principles and techniques.

Unlike traditional bodybuilding approaches, HST is grounded in the physiological mechanisms that drive muscle growth. It incorporates key factors like mechanical load, training frequency, and strategic deconditioning to optimize the hypertrophy response. Whether you're an experienced lifter looking to break through a plateau or a beginner aiming to build lean mass efficiently, HST offers a systematic framework to achieve your muscle-building goals.

This article will explore the core principles of HST, debunk common myths surrounding hypertrophy training, and examine the numerous benefits this approach can offer - from improved body composition to enhanced athletic performance. We'll also provide practical insights on how to implement HST effectively in your own training regimen. Get ready to dive deep into the science of muscle growth and discover how HST can transform your physique.

WHAT IS HYPERTROPHY SPECIFIC TRAINING?

The word hyper/trophy in its parts means hyper - above/beyond - Trophy - growth. Hypertrophy Specific Training (HST) is a scientifically-based workout program designed to maximize muscle growth through targeted exercises and progressive overload. HST focuses on stimulating muscle hypertrophy - the increase in size of muscle cells - through specific training principles and techniques. In simple terms, HST is a systematic approach to increase muscle size.

BREAKING THE MYTHS RELATED TO HST

MYTH #1: HST WILL MAKE WOMEN LOOK LIKE MEN

One of the most persistent myths is that women who engage in hypertrophy training will develop bulky, masculine physiques. This fear is largely unfounded. Women typically have much lower levels of testosterone compared to men, which makes it difficult for them to build large amounts of muscle mass. In reality, hypertrophy training can help women achieve a toned, lean appearance while improving overall strength and body composition.

MYTH #2: HST IS BAD FOR ENDURANCE ATHLETES

Contrary to popular belief, hypertrophy training can be beneficial for endurance athletes. While it's true that excessive muscle mass can be detrimental to endurance performance, a well-designed hypertrophy program can actually enhance an athlete's capabilities. Increased muscle strength and power can improve running economy, cycling efficiency, and overall performance in endurance events[3].

MYTH #3: HST ALWAYS LEADS TO WEIGHT GAIN

Many people assume that hypertrophy training inevitably results in significant weight gain. However, this is not always the case. Hypertrophy training primarily focuses on increasing muscle fiber diameter and improving force generation capacity. These adaptations can occur without substantial changes in overall body weight, especially when combined with proper nutrition and endurance training.

BENEFITS OF HST

PHYSICAL BENEFITS

1. Increased Muscle Size: The primary goal of hypertrophy training is to increase muscle size. Increased muscle size allows for a greater strength development. Improves a person’s physique and in sports like football, the extra mass increases a person’s interia, their resistance to be moved or to be stopped from moving [6][7].

2. Improved Strength: While not as focused on maximal strength as a strength training program, hypertrophy training still significantly increases overall strength[7]. Just like an engine, the larger the size, the greater force it can generate.

3. Enhanced Athletic Performance: Larger, stronger muscles can generate more force, potentially improving performance in various sports and activities [7].

4. Better Body Composition: Hypertrophy training can help increase lean muscle mass while decreasing body fat percentage [7].

HEALTH BENEFITS

1. Improved Joint and Bone Health: All resistance training, including hypertrophy work, can enhance joint stability and increase bone density[8].

2. Metabolic Boost: Muscle is akin to being the engine of the human body. Increased muscle mass leads to a higher resting metabolic rate, helping with weight management and energy expenditure[6][7].

3. Better Insulin Sensitivity: When exercising, especially at high intensities, glycogen (glucose) is the primary energy source for muscle cells. This increases the cell's sensitivity to glucose which in terms reduces the risk of insulin resistance and type 2 diabetes[7].

4. Cardiovascular Health: All exercise will provide some benefits for cardiovascular health. While this is generally not the focus with HST. There's evidence that resistance training may reduce the risk of cardiovascular disease[8].

FUNCTIONAL AND LONG-TERM BENEFITS

1. Maintained Functional Movement: Hypertrophy training helps maintain lean muscle mass and functional movement abilities as you age[8].

2. Reduced Injury Risk: Stronger muscles and improved joint stability can lower the risk of injuries in daily activities and sports[6].

3.Improved Mood and Mental Health: Like other forms of exercise, hypertrophy training releases endorphins, which can enhance mood and confidence[6].

4. Long-term Health: Research suggests that resistance training is linked to a reduced risk of all cause mortality, including cancer and cardiovascular disease[8].

KEY PRINCIPLES OF HST

MECHANICAL LOAD

This principle is all about putting enough stress on your muscles to make them grow. It's like challenging your muscles to lift heavy things. When you do this, your body thinks, "I need to get stronger to handle this!" and starts building more muscle. HST makes sure you're lifting weights that are heavy enough to trigger this growth response.

PROGRESSIVE OVERLOAD

Think of this as gradually making things harder for your muscles. Whether you are increasing the weight, number of sets or reps. In progressive overload you are continually increasing the demand in the muscles. This demand causes them to adapt to whatever stimulus is imposed. This often referred to as the SAID principle. Specific Adaptation to an Imposed Demand.

FREQUENT STIMULUS

Hypertrophy training, aimed at increasing muscle size, requires a delicate balance between stimulus and recovery. Recent research and practical experience suggest that an optimal approach involves training each muscle group twice a week with approximately 72 hours of rest between sessions targeting the same muscle group.

The 72-Hour Recovery Window

The 72-hour rest period between training sessions for the same muscle group is based on several physiological factors: Muscle Protein Synthesis (MPS): Studies indicate that MPS peaks around 24-36 hours post-exercise and can remain elevated for up to 48-72 hours in trained individuals.Muscle Damage Recovery: Most muscle damage markers return to baseline within 48-72 hours after a training session, allowing for adequate recovery.

Training Each Muscle Group Twice A Week

Training each muscle group twice a week aligns with current research on optimal training frequency for hypertrophy: It allows for sufficient volume distribution throughout the week. This frequency has been shown to promote superior hypertrophic outcomes compared to once-weekly training. It provides a good balance between stimulus and recovery for most individuals. There is some evidence that training 3 days a week with 48 hours of rest may be beneficial.

STRATEGIC DECONDITIONING

This is a more sophisticated way of expressing "planned rest periods." When one consistently engages in the same training regimen, the body can adapt to the stimulus, resulting in diminished progress. Hypertrophy-Specific Training (HST) incorporates phases where training intensity is reduced or altered. This approach functions similarly to pressing a reset button for the muscles, enhancing their responsiveness when intense training resumes.

COMPOUND EXERCISES

These are exercises that work multiple muscle groups at once. Instead of just doing bicep curls (which only work your biceps), HST focuses on exercises like squats or bench presses that work several muscles together. It's like killing two (or more) birds with one stone. This approach is more efficient and often leads to better overall muscle growth and strength gains. For example, the best way to get big biceps is by incorporating a supinated grip barbell bent over rows.

INCORPORATING HYPERTROPHY INTO SPORTS PERFORMANCE

PERIODIZATION IS KEY

When it comes to hypertrophy and sport, hypertrophy must be incorporated with intention and planning. Often periodized training programs will alternate between hypertrophy-focused phases and sports-specific performance phases. This approach allows for muscle growth while maintaining and improving sport-specific skills[3].

- Off-season: Focus more on hypertrophy training

- Pre-season: Gradually shift towards more sport-specific training

- In-season: Maintain muscle mass with minimal hypertrophy work, prioritize sports performance

COMPOUND MOVEMENTS FOR DUAL BENEFITS

Incorporate compound exercises that mimic sports-specific movements. These exercises build muscle mass while improving functional strength relevant to your sport[4].

EXAMPLES

- Olympic lifts; For explosive power

- Squats and deadlifts; for overall lower body strength

- Pull-ups and rows; for upper body development

SPORT-SPECIFIC HYPERTROPHY

Target muscle groups crucial for your sport. This approach ensures that the muscle mass gained directly contributes to improved performance[5].

EXAMPLES

- Swimmers; Focus on lats, shoulders, and core

- Sprinters; Emphasize quadriceps, hamstrings, and glutes

- Basketball players; Target legs for jumping power and upper body for shooting strength

BALANCE VOLUME AND INTENSITY

Carefully manage training volume and intensity to avoid overtraining and ensure recovery for sports practice and competition[3].

- Use lower volume, higher intensity workouts during the competitive season

- Increase volume during off-season for maximum hypertrophy gains

FUNCTIONAL HYPERTROPHY TRAINING

Incorporate exercises that improve both muscle size and sports-specific skills:

- Medicine ball throws; for rotational power and core hypertrophy

- Plyometric push-ups; for explosive upper body strength

- Bulgarian split squats; for unilateral leg development and balance

NUTRITION FOR GROWTH AND PERFORMANCE

Tailor your diet to support both muscle growth and athletic performance:

- Increase protein intake to support muscle hypertrophy

- Consume adequate carbohydrates for energy during sports training

- Time nutrient intake around workouts and competitions for optimal performance

RECOVERY AND ADAPTATION

Prioritize recovery to allow for both muscle growth and skill development:

- Implement deload weeks to prevent overtraining

- Use active recovery techniques like light cardio or yoga

- Ensure adequate sleep for muscle repair and skill consolidation

By strategically combining hypertrophy training with sports-specific work, athletes can build muscle mass that directly contributes to improved performance in their chosen sport. This integrated approach ensures that gains in size translate to enhanced strength, power, and overall athletic ability on the field or court.

Citations:

[1] https://dr-muscle.com/hypertrophy-specific-training/

[2] https://www.backbayfit.com/post/hypertrophy-specific-training

(3) [1] https://pmc.ncbi.nlm.nih.gov/articles/PMC10487730/

[4] https://www.sci-sport.com/en/articles/Concurrent-training-Does-cardio-affect-muscle-mass-and-strength-gains-233.php

[5] https://www.backbayfit.com/post/hypertrophy-specific-training

[6] https://www.kelseywells.com/blogs/lifestyle/hypertrophy-training

[7] https://www.backbayfit.com/post/hypertrophy-specific-training

[8] https://www.onepeloton.com/blog/hypertrophy-vs-strength-training/

VO2max & LONGEVITY

Mon, 30 Sep 2024 20:51:21 GMT

60/40 vs 80/20 Training Methods & Zone 2 vs Zone 5 Comparison Cheat Sheet

Tue, 03 Sep 2024 04:04:35 GMT

1. Training Methods Overview:

- 80/20: 80% low-intensity (Zone 2), 20% high-intensity (Zones 4-5)

- 60/40: 60% low-intensity (Zone 2), 40% high-intensity (Zones 4-5)

2. 80/20 Method:

- Popular among endurance athletes

- Benefits: Maximizes aerobic endurance, reduces injury risk, improves long-duration performance

- Implementation: Long, slow distance (80%), intervals/tempo runs (20%)

- Best for: Long-distance runners, cyclists, triathletes

3. 60/40 Method:

- More balanced approach

- Benefits: Develops aerobic and anaerobic systems, versatile, time-efficient

- Implementation: Steady-state workouts (60%), intervals/sprints/plyometrics (40%)

- Best for: Multi-disciplinary athletes, sports requiring endurance and power

4. Zone 2 Training:

- Characteristics: Low-intensity, conversational pace

- Benefits: Improves aerobic capacity, fat oxidation, builds aerobic base

- Metrics: 60-70% max heart rate, 55-75% lactate threshold

- Volume: 180-480 minutes/week (method dependent)

5. Zone 5 Training:

- Characteristics: High-intensity, maximal effort

- Benefits: Improves VO2 max, anaerobic capacity, power output

- Metrics: 90-100% max heart rate, 100-120% lactate threshold

- Volume: 15-60 minutes/week (method dependent)

6. Age Considerations:

- Younger (20s-30s): More Zone 5 work (2-3 sessions/week)

- Middle-aged (40s-50s): Reduce Zone 5 (1-2 sessions/week)

- Older (60+): Limit Zone 5 (once/week or less)

The 60/40 Vs 80/20 Training Methods & Zone 2 Vs Zone 5 Comparison

Tue, 03 Sep 2024 04:01:23 GMT

INTRODUCTION

Training intensity and duration distribution is an essential aspect of any endurance training program. Intensity is usually measured in terms of % of maximum heart rate or rating of perceived exertion (RPE). While duration is the length of each session. A program that does not take into consideration the benefits and risks of both modalities will fail to meet the athletes training goals and will potentially lead to burnout and/or injury.

Two popular methods are the 60/40 and 80/20 approaches, which differ in how they allocate time between low (zone 2) and high-intensity (zone 5) work. This article will compare Zone 2 and Zone 5 training within these frameworks, discussing their benefits, risks, and optimal implementation. By understanding these methods, coaches and athletes can tailor their training to enhance endurance, power, and overall performance.

THE 60/40 vs 80/20 TRAINING METHODS

The 60/40 and 80/20 training methods are two approaches to balancing the distribution of low-intensity and high-intensity workouts within an athlete's training regimen. The key difference between them lies in the proportion of time spent in each training intensity zone.

80/20 METHOD

The 80/20 training method has gained significant popularity among endurance athletes, offering a structured approach to balancing workout intensity. This method allocates 80% of training time to low-intensity aerobic exercise (typically Zone 2) and 20% to high-intensity workouts (Zones 4 and 5). Long-distance runners, cyclists, and triathletes particularly favor this approach for its ability to build a strong aerobic base while incorporating enough high-intensity work to improve speed and VO2 max.

BENEFITS OF THE 80/20 METHOD

1. Maximizes aerobic endurance

2. Reduces risk of injury and overtraining

3. Improves overall performance in long-duration sports

4. Allows for consistent training volume

IMPLEMENTING THE 80/20 METHOD

- Low-intensity workouts (80%): Long, slow distance runs, easy bike rides, or relaxed swims

- High-intensity workouts (20%): Interval training, tempo runs, hill repeats

CONSIDERATIONS

While the 80/20 method is highly effective for endurance sports, athletes in power-based or sprint-focused disciplines may find it lacking in terms of power and speed development. These athletes might need to adjust the ratio to include more high-intensity training.

By prioritizing low-intensity training, athletes can build a solid foundation of aerobic fitness while minimizing the risk of burnout or injury. The strategic incorporation of high-intensity sessions ensures continued improvement in speed and power, creating a well-rounded training program for endurance athletes.

60/40 METHOD

The 60/40 training method offers a more balanced approach to intensity distribution in athletic training. This method allocates 60% of training time to low-intensity, aerobic exercise (typically Zone 2) and 40% to higher-intensity workouts (Zones 4 and 5). This strategy caters to athletes who require a closer ratio of endurance and power, making it particularly suitable for sports demanding both sustained effort and explosive performance.

KEY FEATURES OF THE 60/40 METHOD

1. Versatility: Develops both aerobic endurance and anaerobic power

2. Balanced approach: Suitable for athletes with diverse performance needs

3. Time-efficient: Higher proportion of high-intensity training can lead to rapid improvements

IMPLEMENTING THE 60/40 METHOD

- Low-intensity workouts (60%): Steady-state runs, moderate cycling, or swimming

- High-intensity workouts (40%): Interval training, sprints, plyometrics, or sport-specific drills

CONSIDERATIONS

While the 60/40 method offers a well-rounded approach, it requires careful management:

1. Increased recovery needs due to higher intensity training volume

2. Greater risk of overtraining if not properly monitored

3. May not be suitable for pure endurance athletes or beginners

The 60/40 method provides a dynamic training structure that can enhance both endurance and power. However, coaches must pay close attention to their athletes' response and adjust as needed to prevent fatigue and optimize performance gains. This approach is ideal for multi-disciplinary athletes or those seeking a more varied training regimen.

ZONE 2 vs ZONE 5 COMPARISON

ZONE 2 TRAINING

Zone 2 is typically defined as the low-intensity aerobic training zone, often referred to as "conversational pace." It is usually characterized by a steady, sustainable effort that can be maintained for extended periods. Training in Zone 2 primarily targets the aerobic energy system and has 3 major effects. 1. Improves the efficiency of the cardiovascular system 2. Increases capillary density at the tissue level. 3. Increases mitochondrial density at the cellular level which increases the body's ability to burn fat as a fuel source.

BENEFITS

- Improves aerobic capacity and fat oxidation

- Enhances capillary & mitochondrial density and efficiency

- Builds a strong aerobic base for higher-intensity work

- Low risk of injury and quick recovery

DOWNFALLS/RISKS

- Can be mentally tedious

- May not provide enough stimulus for experienced athletes if overused

- The high volume increases the risk of overuse injuries

HEART RATE METRICS

- 60-70% of max heart rate

- 55-75% of lactate threshold

TRAINING VOLUME

- 80/20 method: 240-480 minutes per week

- 60/40 method: 180-360 minutes per week

- Minimum effective dose: 30-45 minutes per session for novice, 60-90 minutes for advanced

ZONE 5 TRAINING

Zone 5 is the high-intensity anaerobic training zone, often associated with maximal effort. Often referred to as HIIT workouts. It involves pushing the body's limits with short bursts of intense exercise, focusing on speed, power, and anaerobic capacity. Training in Zone 5 targets the anaerobic energy system and is commonly used to improve an athlete's top-end speed and power output.

BENEFITS

- Significantly improves VO2 max

- Enhances anaerobic capacity and power output

- Boosts metabolic rate and fat burning post-exercise

- Efficient for time-constrained individuals

DOWNFALLS/RISKS

- High risk of injury if not properly executed or executed with a novice athlete/client.

- Requires longer recovery periods

- Can lead to burnout if overused

HEART RATE METRICS

- 90-100% of max heart rate

- 100-120% of lactate threshold

TRAINING VOLUME

- 80/20 method: 15-30 minutes per week (not counting rest between sets)

- 60/40 method: 30-60 minutes per week (not counting rest between sets)

- Minimum effective dose: 4-5 minutes per session (in intervals)

IMPACT OF AGING

As we age, our ability to recover from high-intensity exercise diminishes. While Zone 2 training remains beneficial throughout life, Zone 5 training should be adjusted:

- Younger athletes (20s-30s): Can handle more Zone 5 work, up to 2-3 sessions per week

- Middle-aged athletes (40s-50s): Should reduce Zone 5 sessions to 1-2 per week

- Older athletes (60+): May benefit from limiting Zone 5 work to once per week or less

It's crucial to listen to your body and adjust training intensity based on individual recovery capacity. As we age, the 80/20 method often becomes more appropriate, emphasizing a larger base of Zone 2 work with strategic, limited use of Zone 5 training.

CONCLUSION

Zone 2 and Zone 5 training offer unique benefits. The 80/20 method prioritizes building a strong aerobic base with targeted high-intensity work, while the 60/40 approach allows for more frequent high-intensity sessions. The optimal balance depends on individual goals, age, and recovery capacity. Regardless of the chosen method, incorporating both zones into a training plan can lead to well-rounded fitness improvements.

SOURCES:

[1] https://athletica.ai/captivate-podcast/balancing-intensity-the-science-behind-the-80-20-training-principle/

[2] https://www.8020endurance.com/new-study-strikes-fatal-blow-to-80-20-training-philosophy/

[3] https://www.reddit.com/r/running/comments/o0qo5l/we_need_to_talk_about_the_8020_rule/

[4] https://www.forum.8020endurance.com/topic/high-intensity-distribution-in-training-plans/

[5] https://www.bogleheads.org/forum/viewtopic.php?t=233488

[6] https://trainingdayfitness.co/blogs/news/what-is-the-80-20-intensity-balance-rule-can-it-improve-your-endurance

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030606/

[8] https://nutrabio.com/blogs/blog/tudca-5-key-benefits-for-bodybuilders-liver-support

Hydration Guidelines for Student-Athletes

Tue, 13 Aug 2024 01:25:34 GMT

Hydration Guidelines for Student-Athletes

INTRODUCTION

Staying properly hydrated is crucial for maintaining peak athletic performance, overall health, and well-being. Dehydration can lead to a significant decrease in performance, increase the risk of injury, and cause a range of symptoms from fatigue to dizziness.

Dehydration typically develops gradually over days rather than happening all of a sudden. It often begins with small, unnoticed deficits in fluid intake, especially if you're not drinking enough water throughout the day. That means you are losing more water than you are consuming. As you go about your daily activities—attending classes, practicing sports, and simply moving around—you lose fluids through sweat, breath, and urine.

If you don't consistently replace these lost fluids, even minor dehydration can start to build up. Over time, this leads to a gradual loss of your body’s water. By the time you notice symptoms like thirst, fatigue, or dark urine, your body is already in a state of dehydration. This slow onset is why it’s important to hydrate regularly, not just when you feel thirsty, to prevent dehydration from taking hold and affecting your performance. Unfortunately, people that are chronically dehydrated often do not notice the early symptoms of dehydration.

HYDRATION GUIDELINES

1. Start Your Day Hydrated

- Morning Hydration: Begin your day with a glass of water (8-16 oz) as soon as you wake up. This helps replenish fluids lost overnight.

- Breakfast: Pair your morning meal with another 8-12 oz of water or a hydrating beverage like juice, milk or a sports drink.

2. Hydrate Consistently Throughout the Day

- During School: Carry a water bottle with you where you know the volume of the bottle and sip regularly. Aim to drink at least 8-10 oz of water every hour, especially between classes.

- Lunch: Drink at least 16-20 oz of water with your meal. Avoid excessive consumption of sugary or caffeinated drinks as they can contribute to dehydration.

- Afternoon: Continue sipping water (8-10 oz per hour) leading up to practice or games.

3. Pre-Practice/Game Hydration

- Two Hours Before: Drink 16-20 oz of water or a sports drink.

- 15-30 Minutes Before: Consume an additional 8-12 oz to ensure you are fully hydrated before exertion.

4. Hydrate During Exercise

- During Practice/Games: Aim to drink 4-8 oz of water or sports drink every 15-20 minutes, especially during intense or prolonged activities.

5. Post-Exercise Rehydration

- Immediate Recovery: Drink 16-24 oz of water or a sports drink

- Evening Hydration: Continue to drink water with your dinner and before bed to maintain hydration levels.

UNDERSTAND THE IMPACT OF DEHYDRATION

- Performance Decline: Losing just 2% of your body mass due to dehydration can lead to a noticeable decrease in athletic performance, including reduced endurance, strength, and cognitive function.

- Symptoms of Dehydration: These can include headache, dizziness, dark urine, fatigue, and muscle cramps. If you experience these, hydrate immediately and notify a coach or trainer.

HYDRATION TIPS FOR SPECIFIC SCENARIOS

- Hot and Humid Conditions: Increase fluid intake during the day and during exercise as you will sweat more.

- Cold Weather: Don’t neglect hydration; you may not feel as thirsty, but your body still needs fluids.

- Tournament Days: Start hydrating well before the event, continue to hydrate between games, and rehydrate thoroughly after each match.

NUTRITION AND HYDRATION

- Eat Hydrating Foods: Incorporate fruits and vegetables like watermelon, oranges, cucumbers, and leafy greens into your meals and snacks. These foods have high water content and can help with hydration.

- Balanced Meals: Combine your water intake with meals that include a mix of carbohydrates, proteins, and healthy fats, which aid in fluid absorption and energy balance.

KEY TAKEAWAYS

- Be Proactive: Don’t wait until you’re thirsty to drink water. Thirst is a late sign of dehydration.

- Make it a Habit: Integrate hydration into your daily routine. Consistency is key to preventing dehydration.

- Monitor Your Urine: Aim for light yellow or clear urine as a sign of proper hydration.

Heart Rate Training Zones

Thu, 25 Jul 2024 17:56:47 GMT

Heart Rate Training Zones

INTRODUCTION

As a coach, the most common flaw I observe in many current training systems is the overuse of moderate to high-intensity workouts. In these sessions, individuals often spend 40 minutes fluctuating between zones 3 and 4. These individuals are simultaneously pushing too hard and not hard enough to drive the desired adaptations. This issue is compounded by most people training using only the method or intensity they enjoy, creating an environment of both overtraining and lack of adaptation.

To put it simply, most people nowadays want to be "hardcore." They aim to leave the gym feeling as if they've been pummeled by a UFC fighter while running a marathon at their one-mile pace. This training method works briefly before the wheels fall off in one of several ways, typically manifesting as one or more components of overtraining syndrome.

Heart rate training zones are a valuable tool for athletes and fitness enthusiasts to optimize their workouts and achieve specific training goals. By targeting different intensity levels, you can improve various aspects of your cardiovascular fitness and overall performance. Heart rate training eliminates many uncertainties when determining the proper intensity for a workout. While heart rate is not as valuable in modalities such as strength training, it is essential in any workout where cardiorespiratory adaptation is desired.

ZONE 1: RECOVERY AND WARM-UP

Zone 1 is the lowest intensity zone, primarily used for warm-ups, cool-downs, and active recovery. In this zone, you should be able to easily maintain a conversation. Physical activity often fits in the zone 1 category. Examples of Zone 1 activities include light jogging or walking, easy cycling, or a leisurely swim(1)(2).

- % Heart Rate: 50-60% of maximum heart rate

- % of Lactate Threshold: Below 80%

- Primary Energy Source: Fat

- Primary Waste Products: Minimal

- RPE (Rate of Perceived Exertion): 1-2 out of 10

- Benefits: Improves overall circulation, promotes recovery, and enhances fat metabolism

- Shortcomings: Limited cardiovascular and performance improvements

ZONE 2: AEROBIC BASE

While it is a misnomer for some people, Zone 2 is often referred to as the "fat-burning zone where fats are the primary energy source. The fuel source will be dependent on a person’s unique physiology. Zone 2 is crucial for building aerobic endurance. Activities in this zone include steady-state runs, long bike rides, or moderate-intensity swimming(1)(2).

- % Heart Rate: 60-70% of maximum heart rate

- % of Lactate Threshold: 80-89%

- Primary Energy Source: Primarily fat, with some carbohydrates

- Primary Waste Products: Minimal

- RPE: 3-4 out of 10

- Benefits: Improves aerobic capacity, enhances fat oxidation, and builds endurance

- Shortcomings: Limited anaerobic improvements and power development

ZONE 3: AEROBIC ENDURANCE

Zone 3 represents moderate-intensity exercise, where you're working harder but can still maintain a conversation with some effort at the lower end of the zone and only speak in single sentences at the top of the zone. Tempo runs and threshold workouts often fall into this zone(1)(2)(5).

- % Heart Rate: 70-80% of maximum heart rate

- % of Lactate Threshold: 90-99%

- Primary Energy Source: Mix of fat and carbohydrates

- Primary Waste Products: Moderate lactic acid production

- RPE: 5-6 out of 10

- Benefits: Improves lactate threshold, increases aerobic capacity, and enhances muscular endurance

- Shortcomings: Higher stress on the body, requiring more recovery time

ZONE 4: ANAEROBIC THRESHOLD

Zone 4 is a high-intensity zone where you're pushing your anaerobic threshold. In this zone, speaking in sentences will be challenging. Interval training and shorter, more intense efforts typically fall into this zone (1)(2)(5).

- % Heart Rate: 80-90% of maximum heart rate

- % of Lactate Threshold: 100-110%

- Primary Energy Source: Primarily carbohydrates

- Primary Waste Products: Significant lactic acid production

- RPE: 7-8 out of 10

- Benefits: Improves VO2 max, increases anaerobic capacity, and enhances speed endurance

- Shortcomings: High stress on the body, limited duration of sustainable effort

ZONE 5: MAXIMUM EFFORT

Zone 5 represents your maximum effort, typically sustainable for very short periods. This zone is used for high-intensity interval training (HIIT) and sprint workouts(1)(2)(5).

- % Heart Rate: 90-100% of maximum heart rate

- % of Lactate Threshold: Above 110%

- Primary Energy Source: Exclusively carbohydrates and phosphagen systems

- Primary Waste Products: High lactic acid accumulation

- RPE: 9-10 out of 10

- Benefits: Improves maximum power output, increases anaerobic capacity, and enhances neuromuscular coordination

- Shortcomings: Extremely high stress on the body, very limited duration, requires significant recovery time

BENEFITS OF HEART RATE MONITORING

1. Ensures proper training intensity: Heart rate monitoring allows you to exercise at the appropriate intensity to stimulate cardiorespiratory adaptations. By staying within target heart rate zones, you can ensure your workouts are challenging enough to produce improvements(6)(8).

2. Maximizes workout efficiency: Tracking heart rate helps you maintain an optimal training intensity, allowing you to achieve maximum cardiovascular benefits in less time compared to exercising without monitoring(8).

3. Tracks progress over time: Regular heart rate monitoring enables you to observe improvements in cardiovascular fitness. As your fitness improves, you'll be able to exercise at higher intensities while maintaining the same heart rate(6).

4. Prevents overexertion: Heart rate monitoring helps prevent overtraining by alerting you if your heart rate is too high for prolonged periods, which could lead to excessive fatigue or injury(8).

5. Facilitates individualized training: Heart rate responses vary between individuals. Monitoring allows for personalized training programs based on your specific physiological responses(7).

6. Improves recovery monitoring: Tracking resting heart rate and heart rate variability can provide insights into recovery status and overall cardiovascular health(10).

7. Enhances motivation: Seeing tangible data on your cardiovascular performance can boost motivation and adherence to exercise programs(7).

8. Enables precise interval training: For high-intensity interval training, heart rate monitoring allows for accurate work and recovery periods, optimizing cardiorespiratory adaptations(6).

9. Supports safe exercise progression: Gradual increases in exercise intensity can be safely implemented by monitoring heart rate responses over time(9).

10. Facilitates remote monitoring: Wearable heart rate monitors enable healthcare professionals to remotely track patients' exercise intensity and adherence, supporting cardiac rehabilitation programs(7).

SUMMARY

By incorporating workouts across all five heart rate zones, you can develop a well-rounded fitness program that improves various aspects of your cardiovascular and muscular systems. Remember to consult with a healthcare professional before starting any new exercise regimen, especially when working in higher intensity zones.

Sources:

(1) https://health.clevelandclinic.org/exercise-heart-rate-zones-explained

(2) https://www.healthline.com/health/heart-health/heart-rate-zones-workout

(3) https://www.polar.com/blog/running-heart-rate-zones-basics/

(4) https://www.instyle.com/beauty/health-fitness/heart-rate-zone-training

(5) https://chhs.source.colostate.edu/how-to-target-heart-rate-training-zones-effectively/

(6) https://www.elsevier.es/es-revista-revista-colombiana-cardiologia-203-articulo-practical-usefulness-heart-rate-monitoring-S0120563318300901

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7440288/

(8) https://gwrymca.org/blog/why-monitor-your-heart-rate-during-exercise

(9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10378206/

(10) https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.00639/full

Periodization Strategies

Wed, 29 May 2024 21:31:11 GMT

Understanding Adaptations in Resistance Training

Tue, 30 Apr 2024 00:21:44 GMT

Understanding Adaptations In Endurance Training

Tue, 02 Apr 2024 21:26:08 GMT

New Paragraph

Intro to Energy Systems

Fri, 01 Mar 2024 18:21:45 GMT

Physical Activity, Exercise, Sport & Training

Tue, 30 Jan 2024 03:30:45 GMT

Neuroplasticity: How Pursing Goals Expands Brain Power

Sun, 28 Jan 2024 21:44:39 GMT

Goal Setting and Brain Chemistry

Sun, 28 Jan 2024 21:38:50 GMT

Achieving Success Through Effective Goal Setting

Sat, 02 Dec 2023 03:44:19 GMT

INTRODUCTION

Setting goals is a powerful tool for personal and professional development. Whether aiming for better relationships, professional growth, or personal health achievements, having clear goals provides direction, purpose, and motivation. This article delves into the essence of goal setting and outlines strategies to craft and achieve relational, professional, and personal health/performance goals.

GOAL TYPES

Each person has different aspects in life where goal setting is an important role in creating success. I feel that there are several different areas in each person’s life where goal setting is important.

Interpersonal/Relational: A goal based centered bettering relationships

Professional: A goal centered around work

Personal (health/performance): A goal centered around completing or improving a race/competition

Intrapersonal: A goal focusing on improving oneself.

PURPOSE OF GOAL SETTING

The purpose of having a goal setting plan is multifaceted and essential for personal growth, professional development, and overall success in various aspects of life. Here are several key reasons why having a goal setting plan is crucial:

CLARITY AND FOCUS

Goal setting provides clarity about what you want to achieve and where you want to go in life. It helps in setting clear priorities, enabling you to focus your time, energy, and resources on tasks and actions that align with your objectives.

MOTIVATION AND DIRECTION

Having specific goals gives you a sense of purpose and direction. It motivates you to take action and stay committed, especially during challenging times, as you have a clear target to strive for.

MEASUREMENT AND PROGRESS TRACKING

Goals allow you to measure progress. They act as benchmarks against which you can track your achievements, providing a sense of accomplishment as you make progress towards your desired outcomes.

ACCOUNTABILITY AND RESPONSIBILITY

Setting goals holds you accountable for your actions. It encourages self-discipline and responsibility, fostering a sense of ownership over your choices and efforts to achieve the set objectives.

PERSONAL GROWTH AND DEVELOPMENT

Goals challenge you to step out of your comfort zone, promoting continuous learning and growth. They push you to acquire new skills, expand your knowledge, and develop as an individual.

TIME MANAGEMENT AND PRIORITIZATION

Goal setting helps in effective time management by prioritizing tasks that are essential for reaching your objectives. It assists in organizing your daily activities, ensuring that you allocate time to activities aligned with your goals.

INCREASED RESILIENCE AND ADAPTABILITY

Having a goal setting plan encourages adaptability and resilience. It enables you to adjust your strategies or set new goals when faced with unexpected challenges or changes in circumstances.

ENHANCED CONFIDENCE AND SELF-ESTEEM

Achieving set goals boosts self-confidence and self-esteem. Each accomplishment serves as a building block, reinforcing your belief in your abilities to succeed.

IMPROVED DECISION-MAKING

Goals provide a framework for making decisions. When faced with choices, you can evaluate them based on whether they align with your goals, making decision-making more focused and purposeful.

OVERALL WELL-BEING

Pursuing and achieving meaningful goals contributes to overall well-being. It brings a sense of satisfaction, fulfillment, and happiness, contributing positively to mental and emotional health.

CRAFTING A SMART GOAL

Crafting a SMART goal involves creating a specific, measurable, achievable, relevant, and time-bound objective. Here's a step-by-step guide on how to create a SMART goal:

SPECIFIC

Clearly define your goal. Be precise about what you want to accomplish. Ask yourself the five "W" questions:

- What do I want to achieve?

- Why is this goal important?

- Who is involved?

- Where will it take place?

- Which resources or constraints are involved?

Example: "I want to improve my overall fitness by running a half-marathon in six months."

MEASURABLE

Establish criteria for measuring progress and success. Quantify or define how you will determine when the goal is achieved. Ask yourself:

- How much?

- How many?

- How will I know when it is accomplished?

Example: "I will measure progress by tracking my running mileage weekly and aim to increase it by 10% each week until reaching the half-marathon distance."

ACHIEVABLE

Ensure that the goal is realistic and attainable. Assess if the goal is within your capabilities and resources to achieve. Consider factors like skills, time, and resources available.

Example: Considering my current fitness level and commitment to training, running a half-marathon in six months is achievable with a structured training plan."

RELEVANT

Align the goal with your values, objectives, and long-term plans. Ensure that the goal matters and contributes to your overall objectives or broader goals.

Example: "Training for a marathon aligns with my desire for a healthier lifestyle and supports my long-term goal of maintaining physical well-being."

TIME-BOUND

Set a specific timeframe for achieving the goal. Define deadlines or target dates to create a sense of urgency and focus.

Example: "I will complete the half-marathon in six months, with intermediate goals set for reaching specific mileage targets each month."

ACTION STEPS TO ENSURING GOALS ARE ATTAINED

QUARTERLY GOAL REVIEW

Every three months, review progress. Take time to assess how far you've come in achieving your goals. Reflect on what's working and what needs adjustment.

ADJUST & REFINE

Modify strategies or action plans if necessary to align with changing circumstances or new insights gained.

SET MONTHLY MILESTONES

Break down your goals into smaller, achievable milestones for each month.

Evaluate monthly progress: Review your achievements against the monthly milestones and make necessary adjustments to stay on track.

WEEKLY GOAL SETTING

At the beginning of each week, review your plan with a set specific tasks aligned with your goals for the week.

PRIORITIZE TASKS

Organize tasks based on their importance and relevance to your goals.

DAILY ACTION

Dedicate time daily towards tasks or activities that contribute to your goals.

REFLECT & ADAPT

At the end of each day, reflect on what was accomplished and how it aligns with your goals. Adjust plans for the following day accordingly.

SEEK SUPPORT AND ACCOUNTABILITY

Engage with your coach or accountability partner: Regularly discuss progress, challenges, and strategies with someone who can provide guidance and hold you accountable.

ADAPTABILITY AND RESILIENCE

Be flexible: Adapt plans when necessary, considering unforeseen circumstances or changes.

Maintain resilience: Stay motivated and persistent, even during challenging times or setbacks.

REFLECTION AND GRATITUDE

Regular reflection: Take time to reflect on your journey, celebrate achievements, and learn from setbacks.

Practice gratitude: Acknowledge and appreciate the progress made, fostering a positive mindset.

GOAL LENGTH
The duration of a goal greatly depends on its intended purpose. Goals spanning 5 to 10 years typically suit long-term financial, business, or educational aspirations. On the other hand, shorter-term goals are often employed for tasks involving habit changes or those with inherent deadlines.

Long-term goals are well-suited for relatively static objectives such as retirement planning. However, in areas like fitness, I've struggled to maintain interest in goals spanning 5 to 10 years. My priorities tend to evolve, making lengthy goals less appealing. Hence, I lean more towards setting 1-year goals. They offer a more defined start and end point, making the deadline feel more tangible compared to a distant 10-year horizon.

CONCLUSION

Effective goal setting is a cornerstone of personal and professional development. It provides direction, motivation, and a roadmap for success in various facets of life. Whether aiming for improved relationships, career advancement, or health goals, setting clear objectives is essential. The article highlighted the multifaceted purpose of goal setting, emphasizing clarity, motivation, measurement of progress, accountability, and overall personal growth. Crafting SMART goals involving specific, measurable, achievable, relevant, and time-bound parameters serves as a strategic guide. Furthermore, the action steps outlined, including quarterly reviews, monthly check-ins, weekly planning, and daily commitment, ensure continual progress toward goals. The importance of adaptability, resilience, and reflection throughout the journey was underscored, along with the significance of gratitude in fostering a positive mindset. Regarding goal duration, while longer-term goals suit certain areas like financial planning, shorter-term goals are preferable for areas like fitness due to evolving priorities. Ultimately, blending both short-term and long-term goals cater to diverse objectives, ensuring a balanced and progressive path towards achieving success.

Recovery Strategies

Sun, 29 Oct 2023 14:06:23 GMT

Active Recovery Routine

Sun, 29 Oct 2023 13:57:11 GMT

Hydration for Athletic Performance: Cheat Sheet

Tue, 03 Oct 2023 01:36:00 GMT

Hydration Plan 2.0

Tue, 03 Oct 2023 01:31:51 GMT

The Impact of Dehydration on Athletic Performance: Why Hydration Matters

Sat, 26 Aug 2023 16:12:37 GMT

INTRODUCTION

As athletes, we understand that performance is the culmination of preparation, dedication, and determination. Amidst our rigorous training routines and competitive pursuits, there's one factor that often takes center stage but is sometimes overlooked: hydration. The fluid balance within our bodies can significantly influence how we perform on the field, track, or court. In this article, we delve into the effects of dehydration on athletic performance and highlight why staying properly hydrated is a game-changer.

Dehydration can have significant negative effects on athletic performance. As an athlete, maintaining proper hydration is crucial for optimal physical and mental functioning. Here are some of the effects of dehydration on athletic performance:

DECREASED PHYSICAL PERFORMANCE

Dehydration impairs the body's ability to regulate temperature, leading to increased fatigue and decreased endurance. It can also reduce strength and power output, making it harder to perform at your best.

REDUCED ENDURANCE AND STAMINA

Dehydration decreases blood volume and, subsequently, the delivery of oxygen and nutrients to muscles. This can lead to premature fatigue, reduced endurance, and an increased perception of effort during exercise.

IMPAIRED THERMOREGULATION

Dehydration reduces the body's ability to dissipate heat effectively, increasing the risk of overheating and heat-related illnesses such as heat exhaustion or heatstroke, especially during intense physical activity.

DECREASED COGNITIVE FUNCTION

Dehydration affects brain function and cognitive performance. Athletes may experience impaired concentration, focus, decision-making, and reaction time, all of which are crucial for sports performance.

INCREASED HEART RATE AND STRESS ON THE HEART

With less blood volume due to dehydration, the heart needs to work harder to circulate the same amount of oxygen and nutrients to the muscles. This can lead to an elevated heart rate and increased stress on the cardiovascular system.

MUSCLE CRAMPS

Dehydration can lead to an electrolyte imbalance, particularly a decrease in sodium levels. This imbalance can contribute to muscle cramps, which are not only painful but can also disrupt athletic performance.

IMPAIRED RECOVERY

Proper hydration is essential for effective recovery after exercise. Dehydration can slow down the body's ability to repair muscles, replenish energy stores, and remove waste products from the muscles.

RISK OF INJURY

Dehydrated muscles are more prone to injuries such as strains and sprains due to reduced elasticity and lubrication. Dehydration can also affect joint lubrication, increasing the risk of joint injuries.

DETERIORATION OF SKILL AND TECHNIQUE

Dehydration can lead to reduced coordination and accuracy in movements, impacting athletic skills and techniques. This is particularly important in sports that require precise movements and timing.

OVERALL DISCOMFORT AND FATIGUE

Dehydration can cause discomfort, dizziness, headaches, and overall feelings of fatigue, which can negatively influence an athlete's mental state and motivation.

CONCLUSION

It's essential for athletes to prioritize proper hydration before, during, and after exercise. Monitoring fluid intake, especially in hot or humid conditions, can help prevent the negative effects of dehydration on athletic performance. Remember that individual hydration needs vary, so paying attention to your body's cues and consulting with a sports nutritionist can help you develop an effective hydration strategy that suits your unique requirements.

Stress & Sleep

Mon, 31 Jul 2023 19:17:27 GMT

INTRODUCTION

Sleep and stress are intimately interconnected, with each having a significant impact on the other. Stressful events can affect sleep patterns, leading to disrupted sleep, while inadequate or poor sleep can intensify feelings of stress. In this article, we explore the relationship between sleep and stress and how they can affect overall well-being.

THE EFFECTS OF STRESS ON SLEEP

Stressful events trigger the body's stress response, leading to the release of hormones like cortisol and adrenaline. These hormones can disrupt the body's natural sleep-wake cycle, making it difficult to fall asleep or stay asleep. Stress can also lead to racing thoughts, anxiety, and a sense of restlessness, further affecting the ability to get quality sleep. Chronic stress can lead to long-term sleep problems, including insomnia, sleep apnea, and restless leg syndrome.

THE EFFECTS OF SLEEP ON STRESS

A lack of sleep can intensify feelings of stress, leading to increased irritability, anxiety, and difficulty coping with everyday stressors. Sleep deprivation can also lead to physical symptoms, including headaches, muscle tension, and fatigue, further exacerbating feelings of stress. Additionally, poor sleep quality can impair cognitive function, making it more difficult to manage stress and cope with challenging situations.

STRATEGIES TO IMPROVE SLEEP AND REDUCE STRESS

Establish a Consistent Sleep Routine: Going to bed and waking up at the same time each day helps regulate the body's internal clock and promote better sleep quality.

Create a Relaxing Sleep Environment: Use comfortable bedding and keep the bedroom quiet, dark, and cool to promote a more restful sleep environment.

Limit Screen Time Before Bed: Exposure to blue light from electronic devices can disrupt sleep patterns, so it's best to avoid screens for at least an hour before bedtime.

Practice Relaxation Techniques: Techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce stress and promote relaxation.

Exercise Regularly: Regular physical activity can help reduce stress and promote better sleep quality. However, it's best to avoid exercising too close to bedtime, as it can lead to increased alertness and difficulty falling asleep.

Seek Support: Talking to a trusted friend, family member, or mental health professional can provide emotional support and help manage feelings of stress.

CONCLUSION

Sleep and stress are closely interconnected, with each having a significant impact on the other. Stressful events can lead to disrupted sleep, while inadequate sleep can intensify feelings of stress. Strategies such as establishing a consistent sleep routine, creating a relaxing sleep environment, and practicing relaxation techniques can help improve sleep quality and reduce stress levels. By prioritizing quality sleep and effective stress management techniques, individuals can optimize their overall well-being.

Unveiling the Impact of Stress on Our Well-Being

Thu, 06 Jul 2023 02:42:12 GMT

INTRODUCTION

In our fast-paced modern lives, stress has become a common companion. Whether it stems from work pressure, relationship challenges, financial worries, or other sources, stress can profoundly influence our physical and mental well-being. Understanding how stress affects us is crucial for developing effective coping strategies and maintaining a balanced lifestyle. This article explores the various ways in which stress impacts our lives and offers insights into managing its effects.

THE PHYSIOLOGY OF STRESS

When we encounter a stressful situation, our bodies activate the "fight or flight" response, a survival mechanism triggered by the release of stress hormones, primarily cortisol and adrenaline. These hormones increase heart rate, elevate blood pressure, and enhance alertness, preparing us to respond to perceived threats. While this response can be beneficial in short bursts, chronic or prolonged stress can have detrimental effects on our health.

EFFECTS ON PHYSICAL HEALTH

Cardiovascular System: Prolonged stress contributes to increased heart rate, elevated blood pressure, and the release of stress hormones, potentially increasing the risk of hypertension, heart disease, and stroke.

Immune System: Chronic stress weakens the immune system, making us more susceptible to infections, delaying wound healing, and exacerbating autoimmune conditions.

Digestive System: Stress can disrupt digestive processes, leading to issues such as stomachaches, acid reflux, irritable bowel syndrome (IBS), and appetite changes.

Musculoskeletal System: Tense muscles, headaches, back pain, and muscle stiffness are common manifestations of stress-related tension.

EFFECTS ON MENTAL AND EMOTIONAL WELL-BEING

Mental Health Disorders: Prolonged stress can contribute to the development or exacerbation of mental health conditions like anxiety disorders, depression, and post-traumatic stress disorder (PTSD).

Cognitive Functioning: Chronic stress impairs memory, concentration, and decision-making abilities, leading to decreased productivity and performance.

Emotional Disturbances: Stress often triggers emotional disturbances such as irritability, mood swings, restlessness, and feelings of overwhelm or helplessness.

Sleep Disruptions: Stress can disrupt sleep patterns, leading to difficulties falling asleep, frequent awakenings, or insomnia, further impacting overall well-being.

COPING WITH STRESS

Healthy Lifestyle: Engage in regular physical exercise, prioritize nutritious meals, maintain a consistent sleep routine, and incorporate relaxation techniques such as meditation or deep breathing exercises.

Social Support: Seek support from friends, family, or support groups to share your feelings and experiences, as social connections can provide comfort and perspective.

Time Management: Organize and prioritize tasks, set realistic goals, delegate responsibilities, and learn to say no to avoid overwhelming yourself.

Stress Reduction Techniques: Explore stress-reducing activities like yoga, mindfulness, journaling, hobbies, or engaging in nature walks to promote relaxation and self-care.

Seek Professional Help: If stress becomes overwhelming and significantly impacts your daily life, consider seeking guidance from a mental health professional who can provide coping strategies and support.

CONCLUSION

Stress is an inevitable part of life, but understanding its effects empowers us to take proactive steps in managing and mitigating its impact on our well-being. By adopting healthy lifestyle habits, seeking support, and incorporating stress reduction techniques into our lives, we can navigate the challenges more effectively and cultivate resilience in the face of stress. Remember, self-care and self-compassion are essential components of maintaining a healthy balance amidst life's inevitable stressors.

Understanding Different Types of Stress

Thu, 01 Jun 2023 18:34:06 GMT

INTRODUCTION

Stress is an inherent part of our lives, and its impact can be felt physically, mentally, and emotionally. While stress is often associated with negative connotations, it's essential to understand that not all stress is detrimental. In fact, there are various types of stress, including one that emerges as a result of physical exercise. This article explores the different types of stress and sheds light on the positive effects of exercise-induced stress.

ACUTE STRESS

Acute stress is short-term and results from specific events or situations. It typically arises when facing deadlines, exams, presentations, or unexpected challenges. Acute stress triggers the body's "fight or flight" response, releasing stress hormones like cortisol and adrenaline. While it can enhance focus and performance temporarily, chronic or excessive acute stress can lead to negative health outcomes.

EPISODIC ACUTE STRESS

Episodic acute stress refers to frequent bouts of acute stress. Individuals who experience this type of stress often find themselves overwhelmed by multiple stressors. They may exhibit symptoms such as irritability, anxiety, constant worry, and a feeling of being "stressed out" most of the time. This recurring pattern of acute stress can lead to chronic stress if left unmanaged.

CHRONIC STRESS

Chronic stress occurs when stressors persist over an extended period, often arising from ongoing problems such as work-related issues, financial difficulties, relationship conflicts, or caregiving responsibilities. Unlike acute stress, chronic stress can be harmful to both physical and mental well-being. It can contribute to a range of health problems, including cardiovascular issues, weakened immune function, anxiety, depression, and burnout.

EUSTRESS

Eustress is a positive form of stress that arises from exciting or challenging events, such as starting a new job, planning a wedding, or participating in a thrilling activity. It can evoke feelings of excitement, motivation, and increased focus. Eustress can be beneficial as it provides opportunities for personal growth, increased resilience, and a sense of accomplishment.

EXERCISE AS A POSITIVE STRESSOR

Exercise-induced stress falls under the category of eustress. When we engage in physical exercise, the body experiences a temporary increase in stress as it adapts to the demands placed upon it. Exercise activates the sympathetic nervous system, leading to an increase in heart rate, blood pressure, and the release of stress hormones. However, these physiological responses occur within a controlled and safe environment, providing numerous benefits to both physical and mental health.

PHYSICAL BENEFITS

Regular exercise helps improve cardiovascular fitness, strengthen muscles and bones, enhance flexibility, and increase overall physical stamina. It also aids in weight management, reduces the risk of chronic conditions such as heart disease, diabetes, and certain cancers, and promotes better sleep patterns.

MENTAL AND EMOTIONAL BENEFITS

Exercise is known to boost mood and mental well-being. It stimulates the release of endorphins, the body's natural mood-enhancing chemicals, which can alleviate symptoms of anxiety and depression. Engaging in exercise also promotes better cognitive function, memory, and concentration, reducing the risk of cognitive decline.

STRESS REDUCTION AND RESILIENCE

Exercise acts as a stress reliever by providing a healthy outlet for pent-up tension and anxiety. It helps regulate cortisol levels, reduces muscle tension, and encourages relaxation. Regular exercise can enhance resilience by training the body to adapt to stressors more effectively, resulting in improved coping mechanisms and an overall increased sense of well-being.

SOCIAL ENGAGEMENT AND SUPPORT

Social engagement and support can play a significant role in stress management. Here are some benefits of social engagement and support in managing stress:

Emotional support: Interacting with others and receiving emotional support can provide a sense of belonging, validation, and understanding. Sharing your feelings and concerns with trusted individuals can help alleviate stress by providing a safe space for expressing emotions.

Social connection: Engaging in social activities and maintaining relationships with friends, family, or community groups can foster a sense of connection and reduce feelings of isolation. This connection can contribute to overall well-being and act as a buffer against stress.

Stress reduction through laughter: Social engagement often involves laughter and humor, which can help reduce stress. Laughing releases endorphins, natural mood-boosting chemicals, and can have a positive impact on overall stress levels.

Distraction and relaxation: Engaging in social activities can serve as a distraction from stressors. Participating in enjoyable social events, hobbies, or leisure activities with others can help shift the focus away from stress and promote relaxation.

Increased self-esteem: Positive social interactions and support can boost self-esteem and self-confidence. Feeling valued and supported by others can enhance your belief in your ability to cope with stress and overcome challenges.

Hormonal benefits: Social engagement and support have been shown to reduce the levels of stress hormones, such as cortisol, in the body. This can have a positive impact on overall stress levels and contribute to better stress management.

CONCLUSION

Stress is an inevitable part of life, but not all stress is detrimental. This article has explored the different types of stress, including acute, episodic acute, chronic, and eustress. While chronic stress can have negative effects on both physical and mental well-being, eustress, which arises from exciting or challenging events, can be beneficial for personal growth and resilience.

One positive form of stress is exercise-induced stress, which falls under the category of eustress. Engaging in physical exercise temporarily increases stress on the body, activating physiological responses that provide numerous physical and mental health benefits. Regular exercise improves cardiovascular fitness, muscle strength, flexibility, and overall physical stamina. It also aids in weight management, reduces the risk of chronic conditions, and promotes better sleep patterns. Additionally, exercise boosts mood, alleviates symptoms of anxiety and depression, enhances cognitive function, memory, and concentration, and reduces the risk of cognitive decline.

Furthermore, exercise serves as a stress reliever by providing a healthy outlet for tension and anxiety. It helps regulate cortisol levels, reduces muscle tension, and promotes relaxation. Exercise also enhances resilience by training the body to adapt to stressors more effectively, resulting in improved coping mechanisms and an increased sense of well-being.

In addition to exercise, social engagement and support play a significant role in stress management. Social connections and emotional support provide a sense of belonging, validation, and understanding, reducing the burden of stress. Laughter and humor in social interactions can contribute to stress reduction, while enjoyable social activities serve as distractions from stressors and promote relaxation. Positive social interactions and support also boost self-esteem and self-confidence, enhancing belief in one's ability to cope with stress. Moreover, social engagement and support have hormonal benefits, reducing the levels of stress hormones in the body and contributing to better stress management.

It is important to remember that the benefits of social engagement and support may vary from person to person, and finding the types of social connections and activities that work best for you is crucial. Building and nurturing a supportive social network can be a valuable tool in managing and reducing stress in your life. By recognizing the positive aspects of stress and incorporating exercise and social engagement into our lives, we can better manage stress and promote overall well-being.

Creating a Growth Mindset

Tue, 02 May 2023 20:07:45 GMT

Performance Pyramid - Energy

Sat, 01 Apr 2023 18:02:08 GMT

Performance Pyramid

Sat, 01 Apr 2023 17:59:41 GMT

Vegan Nutrition Tips

Sat, 01 Apr 2023 17:49:31 GMT

Hydration Plan

Sat, 01 Apr 2023 17:45:15 GMT

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Fat Loss Sabotages

Sat, 01 Apr 2023 17:42:13 GMT

Fat Loss Guidelines

Sat, 01 Apr 2023 17:21:04 GMT

Metabolic Efficiency Training (MET) and Maximum Aerobic Function (MAF)

Sat, 01 Apr 2023 17:17:20 GMT

Introduction

It has been proven that people that use carbohydrates predominantly as a fuel source have a much greater chance for metabolic conditions such as diabetes and cardiovascular diseases (1). Also, fueling becomes a struggle for these individuals when participating in endurance events. Causing a much greater chance of the dreaded “bonk”. Conversely, fat metabolism is a slow process, even though it has a high yield of energy compared to carbohydrates. This causes a reliance on carbohydrates during high intensity exercise(2). There are several different systems that incorporate the “go slow to go fast method”. I will discuss two methods later in this article.

What is the Goal?

When an individual develops a training plan, they must consider several different factors:

1. Is the goal health or performance related?

2. How fast do they plan/need to reach their goal?

3. If performance related, how long is the event?

4. What type and intensity will the event be performed at?

5. What metrics need to be measured?

The Science Behind Sub-threshold Work

First let me define subthreshold. This is work done below your aerobic threshold or the point where you are using mostly if not all fats as an energy source. The benefits of subthreshold work are broken down into two components. 1. Increased mitochondrial density and 2. Increased capillary density.

Mitochondria are cell organelles that are responsible for nearly all of the fat metabolism in the body, which is a slow process. The more mitochondria you have, the more energy you can produce using fats. Higher intensities require energy to be produced using faster modes than what can be produced in the mitochondria.

Capillary density refers to the amount of capillaries within the muscle fibers. Capillaries are the structures responsible for oxygen and carbon dioxide exchange. The more of these structures you have, the oxygen you can use and the carbon dioxide you can remove.

MET & MAF

Two similar training systems have come the forefront when it comes to developing systems that incorporate sub aerobic threshold training. The Metabolic Efficiency Training (MET) created by Bob Seebohar and the Maximum Aerobic Function (MAF) Method developed by Dr. Philip Maffetone. To keep this article short, I will not attempt to explain the plans. This may lead to confusion by providing only information in part. More information can be found on each of their websites.

Both systems stand very solid in backed evidence and indisputably will work…. Well, maybe! The systems will work if the adherence is strict. But, more importantly, if they align with your goals and they align with your current metabolic status. The big question is where are you at now? Without this answer, jumping into a system gives you about a 33% chance of success. One difference between MET and MAF is that the MET system relies on the incorporation of a metabolic efficiency profile test (MEP), whereas the MAF system relies on an estimation using the equation: 180 - your age. I have performed many MEP tests in my lab and as far as I can tell, there is no equation that can be used to calculate a person’s metabolic profile based on their age.

What is MEP?

MEP is a unique profile of an individual’s carbohydrate vs. fat metabolism at any given heart rate. The profile provides objective information that can be incorporated into a person’s training plan or lifestyle.

How is MEP determined?

MEP is determined when an individual performs a graded exercise treadmill test similar to a VO2max test. The test lasts 24 minutes where the subject begins with a slow walk and increases to a run usually finishing near or at their VO2Max. I like to get both metrics on the same day.

During the exercise test, the individual will breathe through a mask and the amount of oxygen utilized and carbon dioxide produced will be measured. These are the two main factors we can measure related to fats vs. carbohydrate metabolism. The simple explanation is that both utilize oxygen but carbohydrate metabolism produces a significantly larger quantity of carbon dioxide. The point where a person is burning both carbohydrates and fats equally is called the crossover point.

On the next page you can see a comparison of two females ages 38 & 40. Without getting too deep into the weeds, you can see a dramatic difference between the two in terms of metabolic efficiency. One is quite a carb burner with an aerobic threshold of 83 and the other is much more metabolically flexible with an aerobic threshold of 141. Using a simple equation would have not been effective for either of these athletes. The most surprising thing from these results is that the carb burner is a slow runner, while the metabolically flexible athlete is a HIIT junkie. There is a reason, but I can’t share all of my secrets ; ) More information on thresholds can be found at the humanbodylab.com/resources.

Summary

“Go slow to go fast” is a successful method at helping people reach their goals when used in a systematic approach. Many

Performance Pyramid - Mindset

Sat, 01 Apr 2023 17:12:11 GMT

Performance Pyramid - Sleep Part 2

Sat, 01 Apr 2023 17:04:00 GMT

Performance Pyramid - Sleep

Sat, 01 Apr 2023 16:54:08 GMT

Calories - Quantity vs Quality

Sat, 01 Apr 2023 16:45:29 GMT

INTRODUCTION

How what and when to eat has always been one of the most complicated topics

related to both the general population and sports performance alike. When it comes to

eating.. how what and when is essentially a diet. Some are based on reasonable

science like macro counting, the zone diet, Mediterranean, and even keto. Many others

have very little if any scientific basis but use far-out ideas like eating for your blood

type, eating for your body type, the carnivore diet, and any of the cleanse-based diets.

Sadly, nearly every so-called expert is selling their version of how to eat. Therefore,

they are not objective. They have an agenda to promote. The goal of this article is to

cut through all of the propaganda and get to the facts. My only agenda is your success.

Main idea: Follow the science. Do not buy into catching fad diets that grip your

emotions.

GENERAL QUESTIONS

When figuring out what works, you need to figure out how it works. It is best to follow

what has been known to work? To sniff out what is reasonable and what is not, here are

some general questions to ask yourself.

#1. Does the plan require you to eat the meals or products they sell?

#2. Are you exceedingly limited to eating only certain types of food(s)?

#3. Is there an emphasis on the type of food over calories?

#4. Is there an author/expert making money off of you following the plan?

#5. Do you know no one that has sustained this method for a long period of

time (1 year or more)?

#6. Does the diet seem poorly balanced?

#7. Does the diet limit vegetables?

#8. Has the food industry inundated the market with food labels promoting it

(Think keto, gluten-free, paleo, etc.)?

Main idea: If you answered yes to any of the above questions then you should be

highly leery of the effectiveness and sustainability of the diet.

QUANTITY OR QUALITY?

I think the most important conversation to have is what is more important the quality of

the food or the quantity of the food? Is it all about calories in, calories out? The answer

here is pretty simple and frustrating... Both are equally important. It is widely known

that ultra-processed foods such as bagels, turkey bacon, meat nuggets, pho-meat, box

mac & cheese, candy, nearly every packaged keto snack, etc. are linked to overeating

and a plethora of diseases such as insulin resistance, diabetes, and heart disease(1).

On one side of the coin, when an “expert” says “calories in-calories out” is all that

matters. When it comes to weight gain or weight loss. They are partly correct. Mark

Haub, a professor of human nutrition at Kansas State University ate a calorie-restricted

diet only of junk food for 10 weeks. He lost 27 lbs. “His premise: That in weight loss,

pure calorie counting is what matters most -- not the nutritional value of the food.” (2)

He did sneak in daily veggies and a multivitamin (cheater).

On the other side of that same coin, is that not all calories are made equal. Due to the

processing methods and ingredients, ultra-processed foods lack nearly any nutritional

value and do not satisfy a person’s hunger button. There is also research that not all

calories are the same. How the food is processed with having an effect on the body’s

ability to absorb the calories and/or nutrients. (3) For example, eating plantains, green

bananas, or cooked and cooled white potatoes have resistant starch. Starch is a

complex carbohydrate. Resistant starch is not absorbed by the gut but instead is used

by the good bacteria in the large intestines, which in turn develops a healthy gut

microbiome. Now, now... Don’t get too excited. Allowing your trans-fat, deep-fried

French fries to cool will still contain the horrible effects of trans fats. “Research has

proved the direct connection of trans fatty acids with cardiovascular diseases, breast

cancer, shortening of pregnancy period, risks of preeclampsia, disorders of nervous

system and vision in infants, colon cancer, diabetes, obesity and allergy” (4).

Main idea: When looking at a meal, you must look both at the total calories and the

quality of those calories.

LOW CARB DIETS

Thanks to social media, this has turned into one of the most discussed topics that end

up crossing my feeds. It seems like nearly every keto proponent is an MD. I do not

comprehend how a portion of society believes an MD is more credible than a

registered dietician or even someone like me when it comes to diet. Medical schools

spend relatively no time on nutrition. These MDs step out of their expertise and

promote their agenda as it is fact.

Like many people, I initially found a low-carb diet highly effective to lose weight, but it

was not sustainable for me as it is very ineffective for sports performance and high-

intensity training in general. Carbohydrates are required for moderate and high-

intensity exercise. A low-carb diet did have a beneficial effect on my blood work, but

this benefit stayed after I resumed a balanced diet. I assume the benefit was from the

food quality and fat loss instead of the low-carb diet. Essentially, I did not lose weight

on keto because of eating low carb, but I cut out most processed junk foods and ate

much cleaner. Oh yeah... And the beer or lack thereof.

It must be noted that many people see the same benefits from a low-carb diet as I did

(5). For those that choose to or can sustain a low-carb diet, there are several benefits.

1. Low-carb diets do help control hunger by balancing glucose & insulin levels.

2. Low-carb does provide a simple framework to follow.

3. Low-carb diets have been shown to reduce type 2 diabetes, heart disease, and

inflammation.

4. People on low-carb diets have fewer energy swings throughout the day.

While low-carb diets do have their place in our society, they are not for everyone. As

mentioned above, athletes need to have enough stored carbohydrates to maintain

training at a peak level. This is usually 2 - 3 grams per lbs. per day. A 100 lbs. person

would need to eat 400 – 600 grams or 800 – 1,200 Calories per day. With a daily

calorie intake of around 2,000 Calories, a low-carb diet would be impossible. Another

population that struggles to maintain a low-carb diet is vegans. Unlike animal protein,

most vegan protein sources are also moderate or high in carbohydrates.

The most dangerous pitfall of a low-carb diet is a person thinking that all low-carb

foods are healthy. Processed meats such as bacon are no safer for a person on keto

than anyone else.

Main idea: Low-carb diets have been shown to work well for short-term fat loss and do

seem to be sustainable for nonathletes.

LOW-FAT DIETS

For decades, low-fat diets were the only recommended type of diet for fat loss. While

this might make sense on the surface, there is as much data to support the benefits of

low carb vs low-fat diets (17). The benefit of a low-fat diet is that you get to eat more.

It is a numbers thing. 1 gram of fat has 9 Calories, while 1 gram of carbs has 4 Calories.

That means a pound of sugar has 1,775 Calories whereas a pound of fat has 3,500

Calories. Excessive carbohydrate consumption leads to increased insulin levels which

lead to insulin resistance and diseases like diabetes and heart disease (18). Eating

carbohydrates with fats and/or proteins or carbohydrates that have a low glycemic load

have less effect on insulin levels and blood sugar spikes (19).

Often endurance athletes must follow a low-fat diet to eat enough carbohydrates

without overeating.

Main idea: Low-fat diets do have benefits when the quality of the food is good and the

person is active.

CARBOHYDRATE TIMING FOR PERFORMANCE

When is the correct time to eat carbohydrates? Should a person train fasted? Do

nighttime carbohydrates help you sleep? Keep you awake? These are all very good

questions. With enough research, you will come to the conclusion that will be the same

as mine. It is a definitive “maybe”. There are legitimate studies that support

carbohydrate feeding or lack thereof throughout the day, at night, and around training.

Whenever I run into situations where there is no clear, I always will lean on my

knowledge and experience. Here is what we know: The body does not need

carbohydrates to function at rest or at low intensity. Therefore for inactive people or

active people on rest days or low-intensity days (less than 90 minutes) timing does not

matter. On moderate to high-intensity training days, carbohydrates are needed to fuel

the body to perform sustained exercise. In theory, we should have enough stored

glycogen to perform around 60 minutes of a hard workout but why risk it. My

recommendations are to eat a carbohydrate-based meal 3 hours and/or 45 minutes

before exercise depending on the time of day. Then eat another carbohydrate-based

meal within 60 minutes of training. Since the answer is maybe, both of my

recommendations may not be necessary to follow, but why risk it? You need carbs, so

you might as well make sure they are on board when you need them.

There is one unquestionable rule: If you are training twice a day, called double days,

You must eat carbohydrates in between training sessions.

Main Idea: If you are an athlete, you should eat carbs both before and after you train.

IT IS ALL ABOUT THE PROTEIN

While everyone argues about carbohydrates vs fats. Protein is seldom discussed but it

is the most important macronutrient in terms of both fat loss and sports performance.

Protein is satisfying and decreases our hunger. It is also required for rebuilding the

damaged tissues from training. These include muscles, bones, tendons, ligaments, etc.

It is now generally accepted that there is no evidence that high protein diets up to and

above 1 gram per pound are unsafe (20).

Main Idea: You can fight all you want about the carbs vs fats, but don’t mess with the

protein.

PROTEIN TIMING FOR PERFORMANCE

The anabolic window has been talked about for decades. This is the time after training

when your body has the greatest chance of growing. This growth is called anabolism.

The anabolic window is generally thought to occur within the first 60 minutes after a

workout. As more research comes out, it seems more likely that the anabolic window

does not exist (16). But, why risk it. You will eat protein. So, you might as well get it in

within the first 60 minutes.

A good idea here is a protein shake that has both carbohydrates and proteins. Fats are

fine, but they do not have a specific feeding window.

Just like with carbohydrates, there is one unquestionable rule: If you are training twice

a day, called double days, You must eat protein in between training sessions.

Main Idea: Eat protein within 60 minutes following your training session.

THE BEST DIET

Most evidence seems to prove that a Mediterranean diet has the greatest benefits on

both weight loss and blood work (6). The Mediterranean diet is a healthy fat, plant, and

fish-based diet. It is low in processed foods with water being the primary drink (7). I am

a big fan of avoiding things with food labels. I mostly choose to eat food instead of

food products. Yes, I do occasionally have a smart sweet or a protein bar.

Main Idea: Eat fish, nuts, and veggies and drink water

THE WORST DIET

The worst diet has the best name... It is the SAD diet. The Standard American Diet. (8)

The SAD diet is calorie-dense, nutrient-poor, and high in processed foods which are

high in fat, high sugar, and high carb, and are low in fruits and vegetables. Think about

most fast food meal deals.

Main Idea: Stop eating fast food.

ORGANIC & GRASSFED

This is another hot topic with evidence supporting both sides. Eating grain-fed beef

over grass-fed beef does have an unhealthy omega 3 to 6 ratio (11), but who says you

cannot just take some more omega 3s to balance it out? Frankly, we do not get a lot of

any omegas from beef regardless of the ranching method.

On the other side of the omega world, wild-caught will almost always be of higher

quality than farm-raised (12). Especially when it comes to salmon. Eating small oily fish

like sardines and anchovies is undisputed for its rich omega and low mercury content.

There also seems to be evidence that free-range chicken and its eggs are more

beneficial than caged for their omegas, vitamins, and minerals(13). On a side note, the

term “cage-free” means nothing. It is just a marketing term. In terms of fruits and

vegetables, it is smart to stick to organic when it comes to the dirty dozen (14). There is

plenty of evidence that eating stuff that is made to kill stuff (pesticides) is bad for you

to eat(15).

Another thing to mention: In general grass-fed, free-range and organic farming will be

better for the animals and better for the environment. So, when you eat this way you

are promoting a more humane and earth-friendly way of farming.

For many of us, we would all like to eat super clean, organic, farm-raised food. But for

most of us, the cost tends to be the limiting factor. You will need to determine your priorities. I tend to stick with the dirty dozen, free-range eggs, sardines, and pasture-

raised beef and about 50% of my poultry is free-range chicken.

Main Idea: Eat clean when you can.

SO, WHAT ABOUT INTERMITTENT FASTING?

This is a messy topic. While researching to back up what I know about this topic, I just

found myself deeper in the woods and on both sides of the fence. There are possibly

some great health benefits from intermittent fasting beyond fat loss but the fat loss

does not seem to be effective in the long term (9). People figure out a way to get more

calories in a shorter period of time.

It seems the most effective method of fasting is the one that can be adhered to. That

being said, the results from recent studies show a 5:2 as having the most benefit (10).

That is 5 days of feeding with 2 days of fasting. It must be noted that there are lots of

variations of fasting strategies that fall even within the most common types 16:8, 5:2,

and 6:1.

For athletes, I never recommend interment fasting. When training at a high level, the

body is continually repairing. Even on rest days. Fasting will limit the body’s ability to

repair from the training sessions. This will lead to overuse injuries that could have been

avoided with proper nutrition.

Main Idea: Fasting seems to be effective for the sedentary population but is not

recommended for athletes.

SUMMARY

Just like everything else related to the human body, nutrition is very grey. Anyone that

promotes “this” is the only thing that matters and should be discounted. There is not

one aspect of nutrition that is more important than any other. You must consider all

things.

The diet that works best is the one that fits into your lifestyle, that you can stick to. One

that is high in protein, and healthy ingredients regardless of whether it is low fat or low

carb.

Resources:

(1) https://www.nih.gov/news-events/nih-research-matters/eating-highly-processed-

foods-linked-weight-gain

(2) http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html

(3) https://www.discovermagazine.com/health/why-most-calorie-counts-are-

wrong#.XN3duutKiL8

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/

(5) https://www.healthline.com/nutrition/low-carb-low-fat-diet#other-health-effects

(6) https://www.inc.com/jessica-stillman/health-productivity-nutrition-diet.html

(7) https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-

reviews/mediterranean-diet/

(8) https://pubmed.ncbi.nlm.nih.gov/21139124/

(9) https://www.webmd.com/diet/obesity/news/20211223/intermittent-fasting-

works

(10) https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-052020-

041327?journalCode=nutr

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/

(12) https://www.healthline.com/nutrition/wild-vs-farmed-

salmon#Polyunsaturated-fat-content

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8103914/

(14) https://www.ewg.org/foodnews/dirty-dozen.php

Nutrition for Performance Cheat Sheet

Sat, 01 Apr 2023 16:32:10 GMT

LOW CARB – HEALTHY FAT (LCHF) DIET w. CARB CYCLING

Sat, 01 Apr 2023 16:26:30 GMT

Overview

Carbohydrates are an excellent energy source but there is not a large requirement for the body during normal daily life. A metabolically flexible person will burn fats during low to moderate intensity exercise while burning carbohydrates at high intensity exercise. The higher the intensity of the exercise, the greater the bodies utilization of carbohydrates. This is because using fat as energy is a slow process, person on a strict low carbohydrate diet will not be able to maintain a high intensity workout on fats alone. They will need fast burning carbohydrates. This is where carb cycle plays a useful role.

There are many different methods of carb cycling, but one effective method is adding carbohydrates before and after training. The LCHF diet in general consists of replacing the large majority of your carbohydrate intake with healthy fats while keeping your protein intake at a moderate amount.
There are different recommendations of what is low carbs, but the recommendation is usually around 75% fats, 20 % protein and 5% carbs. Most recommendations are usually between 30-50 grams, but up to 100 grams may be necessary for a person that frequently participates in high intensity exercise.

How LCHF diets work

The concept is pretty simple. 1. A LCHF diet trains the body to utilize fats instead of carbohydrates as its primary energy source. We have a limited storage of carbohydrates in the body. A person that is a “carb burner” will have frequent hunger cravings as the blood glucose levels drop. A person that is metabolically flexible will be able to burn fats and keep their glycogen stores in the muscles and liver for when they participate in high intensity exercise. 2. Avoid hunger cravings caused by insulin spikes related to carbohydrate consumption, especially foods that have a high glycemic index. A spike insulin leads to a whole cascade of other hormones that cause you to feel like crap until you give the body what it wants... Sugar, then you are rewarded with dopamine making you feel happy. The cycle continues. Meanwhile all of the extra carbohydrates are stored as fats. These carvings are one of the major causes of over eating.

Guidelines

While some people recommend caloric dense nutrient poor foods such as pork rinds, ranch dressing, processed meats and fake sugars as good sources of food. I recommend a much more natural approach to eating. The foods should still be natural and the majority of fats should come from foods that have been shown to have health benefits, such as avocados, nuts, nut & seed oils, nut butters, full fat dairy, grass fed meats, game meats, range free eggs, fatty wild caught fish, and lots of non-root (potatoes, carrots, etc.) veggies.

LOW CARB – HEALTHY FAT (LCHF) DIET w. CARB CYCLING

Macromolecule Breakdown

Carbohydrates: 5% of daily caloric intake
Fats: 75% of daily caloric intake
Protein: 20% of daily caloric intake
Moderate to high intensity exercise days: Add 20-40 grams carbs 15 minutes before and 20 grams carbohydrates to the balanced post workout meal 30-60 minutes after the workout.

The process

Clear the pantry of all foods that are too tempting.
Cook as much as you can
When you cannot cook, have a plan of where and what to eat. What: Protein with
veggies, raw (think salad) or steamed if possible. Add your own fats (eggs, avocado,
cheese, etc. & oil.
Keep a backup snack with you in case you end up at a restaurant that does not have
an acceptable meal
Get ready to eat a lot of vegetables

What to avoid

Breads, grains and pastas: Almost all breads, pastas, oats, cereals, tortillas, etc. There are a few excepts that are made with ingredients like almond or coconut flour. Use these in moderation.

All sweets: This includes those with real sugar or artificial sweeteners. These include sodas, candy, pastries, ice cream, “fancy” coffee, juice, sports drinks.

Most condiments and sauces: Many have small serving sizes and high sugars. Check the labels, if the condiment or sauce has more than 4 grams of sugar, avoid it. We often and 3 or 4 servings of dressing instead of one. Starchy Vegetables: potatoes, summer squash, corn, carrots, yams, etc.

Fruit: Avoid nearly all fruit. A few berries each day is usually acceptable.

Most alcohol: Nearly all alcohol will have high amounts of sugar. The exception is distilled spirits mixed with sparking water and a squeeze of lime. Also, alcohol affects the way the liver processes and releases glucose as energy. This often leads to hunger causing a weak moment to make a poor decision.

Performance Pyramid - Protein

Sat, 01 Apr 2023 16:14:56 GMT

Why VO2MAX testing is for everyone

Tue, 10 May 2022 04:04:32 GMT

Introduction

Most people do not grasp the simplicity and the benefits of VO2max testing for both performance and for general fitness. Mostly since the vast majority of people have no idea what VO2Max testing is or how to implement it into their exercise/training plan. Fortunately with some knowledge or a good coach, the data can be a turning point in a person’s plan.

Real World Measures

Below is a comparison of a 51 year old female that followed a 12 week training program. The athlete had been exercising regularly prior to the first test, but without a dedicated or organized plan. During the 12 weeks, the athlete followed a dedicated training plan that focused on increasing her lactate threshold along with the overall fitness level. I will continue to refer to the results of this program throughout the article.

Aerobic Threshold (AeT)

During a VO2Max test there are two important points that are measured. One point is called the aerobic threshold (AeT). This is the point when a person starts to burn carbohydrates as the predominant fuel source which causes a person to use more oxygen and produce more carbon dioxide. Because of this, a person will begin to breathe more frequently and deeply. Below the AeT, a person is able to exercise hours with minimal or no fueling.

Comparing test #1 to test #2 the athletes AeT shifted up 15 beats in only 12 weeks of training. This is marked as #1 in the above comparison chart. Being a competitive athlete, a heart rate of 98 is well below any level of competition or training she would perform. Even though a shift of 15 beats may not seem like a huge change, in terms of fueling and the perception of effort, it is pretty significant.

For a general fitness client, the increase in AeT represents the body’s ability to better burn fat stores and decrease the reliance on stored or ingested sugars.

Anaerobic Threshold (AT) / Lactate Threshold (LT)

While the aerobic threshold is important, the most important factor in terms of training and exercise is the anaerobic or lactate threshold. This is the point where the exercise intensity is greater than a person can easily handle. Anaerobic threshold (AT) or indirectly lactate threshold (LT) is where a person is exercising at an intensity higher than their body can produce energy aerobically. The consequence of this is a buildup of an acidic environment (lactic acid) in the muscles and blood stream. This build up decreases the body’s ability to maintain effort and quickly moves a person into the pain cave. This is why a person’s AT is often my priority when programming people.

Comparing test #1 to Test #2 (point #2), there is a significant increase in her lactate threshold of 37 BPM. Raising the athletes LT will allow the athlete to compete at a faster pace for a longer period of time.

For the general fitness client, an increase in AT/LT demonstrates a person’s ability to maintain moderately high intensity work for a sustained period of time. This will improve cardiovascular function, insulin sensitivity and increased ability to burn calories for the same perceived effort.

Fitness Level & Heart Rate Recovery (HRR)

The VO2Max test results also will quantify a person’s fitness level. This is measured using two different methods. First is a person’s heart rate recovery (HRR). HRR is simply the difference between your post-workout and your pre-workout heart rate. For example, if a person started with a 100 BPM and finished with 200 BPM, the difference would be 100 BPM. It is well established that people with a recovery heart rate below 12 beats in the first minute (1) and less than a 50% decrease in the first two minutes have a low fitness level and increased chance of metabolic and cardiovascular diseases. Referring to #3 of the chart, the change in HRR was quite significant for both minute 1 and minute 2 during recovery. Her one minute recovery went from a 5% increase (+4 BPM) to 46% decrease (-48 BPM). Objectively speaking, her fitness level skyrocketed over the 12 week training block.

While HRR is one method of measuring a person’s fitness level, it focuses more on cardiovascular disease risk, whereas VO2Max measures a person’s cardiovascular fitness and the ability to maintain a given exercise intensity. The lower the VO2 score, the slower you must go. Referring to #4 in the chart, the athlete increased their VO2 from 30.7 to 32.8 mL/(kg·min) or her fitness level increased from good to excellent.

What is VO2Max?

VO2Max is a simple test, it just requires some sophisticated equipment and a person capable of interpreting the results. The athlete/client simply performs exercise of increasing intensity on the equipment of their choice. This is commonly done on a treadmill or bike, but can also be done on a rower or even in the pool. Heck, theoretically, you could even just do burpees. During the test the amount of oxygen used during a given level of effort is measured until the person is no longer able to consume any more oxygen. This is called the VO2Max.

VO2Max is a very important measurement for fitness clients as well as athletes. There is a direct correlation to a person’s risk of cardiovascular disease and death. the most fit men and women had 43% and 53% lower risk for all-cause mortality, and 47% and 70% lower risk of CVD mortality, respectively (2).

The chart below provides the VO2Max ranges for different fitness levels.

Sources:

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Fri, 06 Aug 2021 17:28:44 GMT

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Race day nutrition

Thu, 15 Jul 2021 02:36:55 GMT

One of the most challenging aspects of racing or competing is race day nutrition. I have helped many racers process their endurance competition that ended much worse than it started. Even though we will never truly know for sure, nutrition and/or hydration is often the most likely cause.

There are many different types of races and competitions. Each with different feeding strategies. Pre race nutrition is essential for any type of competition or duration. Nutrition during a race will have very little effect shorter races such as durations of 30-60 minutes. The focus of this article will focus mostly on races or events lasting longer than 90 minutes. This article will provide sure fire ways to make sure you have proper nutrition during the day of your race.

First off, In order to avoid runners gut or slosh belly do not overdo the intake of carbohydrates and do not attempt to eat new foods, drink new drinks or take new powders. This is often a fatal flaw to the success of a person’s race day. One thing to be aware of, is the fact that each person absorbs carbohydrates at different rates. Like many things in sports performance, this is trainable. The normal range of absorption is between 40 – 80 grams per hour. Most people can handle 40 grams (160 calories), but a person can adapt to absorb up to 80+ grams (320+ calories) per hour.

One other consideration is whether or not a person is a “carb burner”. During low intensity exercise people should utilize fats as their primary fuel source. Unfortunately, converting fats to usable energy is a slow process. As intensity increases and the need for energy increases, the utilization of carbohydrates increases as well. The quicker we burn through our glycogen stores the more dependent we are on fueling during a race. The most efficient people will utilize fats as the primary fuel source with heart rates as high as 140-150 BPM. While running a metabolic efficiency test, I have seen some “carb burners” that utilize carbohydrates as their predominant fuel source at rest. The consequence of being a carb burner is a higher requirement for fueling during a race. A side note: Heart rate is a direct indicator of effort/intensity. As intensity increases so does heart rate.

DAY MORNING OF THE RACE

In my opinion the hardest challenge is figuring out when to eat before a competition. This is decision is personal and based on the individuals digestive system. The last thing you want to do is look for a porta potty or hide behind a tree to evacuate your bowels during the race. That being said, eating before a long race is essential for three main reasons.

1. Liquids alone generally do not provide proper nutrients.

2. Eating a breakfast will provide the stomach something to digest whereas liquids will move quickly to the small intestines. This will provide satiety throughout the early part of a race. Hunger will start to affect a persons performance.

3. A person has a minimal calorie requirement at rest to perform basic metabolic processes. A person will burn calories from their last feeding until the morning that will need to be replenished.

The general recommendation is to eat 3-4 hours prior to the competition. This may require a person setting an alarm to wake up eat some overnight oats, a few hard boiled eggs and a pint of blueberries that is all washed down with an electrolyte drink such as Nuun tabs or Pedialyte sport.

SUMMARY

EAT A MEAL 3 – 4 HOURS BEFORE RACE

MIGHT NEED TO GET UP EAT & GO BACK TO BED

ALLOWS FOR PROPER ABSORPTION

ALLOWS FOR FOOD TO BE CLEARED FROM GUT

HIGHER IN CARBS (STARCHY PREFERRED)

DON’T TRY NEW FOODS NOW. EAT WHAT YOUR BODY KNOW

ONE HOUR BEFORE RACE
In order for glucose to enter cells, it is transported by a hormone called insulin. When a person consumes sugar insulin is produced by the pancreas and released into the blood stream. This allows glucose to enter the cells. When a person has an insulin spike they will also have a dip in blood glucose. Starting a race with low glucose levels will cause a poor start. In order to avoid this consuming simple carbs 60 minutes before the race will allow the insulin levels to return to normal while the body’s glucose stores to be as close to full as they are going to get. Some people will also consume carbohydrates 15 minutes before a race to maximize their blood glucose. While this is an option and usually effective, you may either absorb it too quickly causing your insulin levels to rise quickly or you may absorb the sugars too slowly, causing the sugars to be stuck in the small intestines. When this occurs, you will feel bloated and possibly feel like you should have used the toilet one last time.

Exactly what to consume 60 minutes before a race will really depend on how long you expect to be out on the course. If your expected finish time is 2 – 3 hours, you may be fine with only a full spectrum carbohydrate food like a banana and sweet potato mash. Just remember with food, what goes in must come out. You may also attempt to use a drink like Cytomax or Karbolyn. If your race is going to be over 3 hours, you will want to eat a full spectrum snack such as beef jerky and a peanut butter & banana sandwich (or 2).

If you choose not to eat before a long race you more than likely will end up feeling hungry at some point during the race. For example, racers of the Tour De France frequently consume homemade rice cakes, small sandwiches with meat, pastries and meal replacement bars.

SUMMARY

20 -50 G OF CARBS (FATS & PROTEINS – NOT NECESSARY BUT OKAY)
DON’T UP THE CARBS HERE PAST WHAT YOU HAVE TESTED
EXCESS CARBS END UP CAUSING DIARRHEA

DURING THE RACE
Most of our sugar is stored in the liver and muscles as the form of glycogen. Depending on a person’s preparation, each person will have between 60 – 120 minutes of store glucose (glycogen). A person should start dosing their glucose 45 minutes into the race. This early dose will allow the sugar to enter the bloodstream before the body runs out. If possible each dose should be between 15-20 grams every 15-30 minutes. Single doses of 40-80 grams are possible, but may cause a large water amount of water to enter the gut. The reason behind this is water is hygroscopic meaning it attracts water. Absorption of glucose is driven by a concentration gradient. If you have more sugar in your small intestines, then water will move from the blood stream to the small intestines. A large quantity of water in the gut will cause gastrointestinal distress.

SUMMARY

30 -60 G OF CARBS PER HOUR
FATS & PROTEINS ARE NOT ESSENTIAL, BUT OKAY(THE CANNOT BE UTILIZED AS ENERGY)
SPREAD IT OUT OVER THE HOUR IF POSSIBLE
FIRST DOSE: 45-60 MINUTES
STORED CARBS WILL BE DEPLETED IN 1-2 HOURS (NO DEFINITE ANSWER)

AFTER THE RACE

While post-race nutrition will not have an effect on the outcome of the race, it will affect your recovery. Post-race nutrition is especially important for those that will be racing the following day. At this a well-balanced meal should be consumed that consists of ample carbs and proteins. Fats should not be avoided but should be kept to approximately 25% of the caloric intake.

In terms of timing, the first feeding should be within one hour of the finish. The rationale for this is to eat within the anabolic window. The anabolic window is a theory that the body can super absorb carbohydrates and proteins within 1-2 hours post exercise. While this theory is impossible to prove, you are going to eat, so you might as well start eating within the hour. In the summary of this section you will find recommendations for dosing proteins and carbohydrates.

In terms of how many calories you need to eat for recovery, this should be 100% of the calories burnt during the race minus the calories consumed. You will need a VO2max test In order to know how many calories you burn during exercise.

SUMMARY

CARBS RIGHT AFTER RACE

CHO:PRO – 3:1 OR 4:1 RATIO
125 LBS – 50G CHO/15-20G PRO
170 LBS – 75G CHO/20-30G PRO
PROTEIN WILL HELP REPAIR MUSCLES CARBS WILL RELOAD THE MUSCLE GLYCOGEN
CARB UPTAKE AT IT’S HIGHEST (WE THINK)
FATS SLOW DOWN THE ABSORPTION

CARBS ONE HOUR AFTER RACE

CHO:PRO – 2:1 0R 3:1 RATIO
FATS CAN BE INCLUDED
GOOD TIME FOR A HEALTHY, EASILY DIGESTED MEAL INCLUDE SALTY FOOD

Pre-competition nutrition

Fri, 02 Jul 2021 22:48:26 GMT

A lot of different things can derail a person's race day. Some we can control, some we cannot. Those that we can control usually are a result in poor planning. As the old adage goes, "failing to plan is planning to fail". Pre-competition nutrition is one of the most important but neglected aspects of an athlete's preparation for a given race.

When should race day nutrition prep start? The definitive answer to that question is… It depends. The answer depends on a few factors: One is the athlete's past experiences with race-day nutrition. Some athletes have an excellent grasp but others have never considered what a pre-competition prep should look like. Another is the length and type of the competition. A weightlifting competition would have different caloric needs than an endurance race. A 5k run would have a different energy demand than a 50K obstacle course race. Also, a person's dependence on carbohydrates at a given heart rate will impact feeding and pre-race nutrition. If a person is metabolically inefficient (aka a carb burner) they will have a greater dependence on carbs and will need to eat accordingly.

Things to consider when it comes to pre-competition nutrition are length and type. An athlete competition an all-day multi-event functional fitness competition would need to feed properly in between WOD's. Whereas a person in an endurance race would need to feed during the race. And a person running a 5k would not need to feed at all during the race.

This article will provide you a broad insight into how, what, and when to feed. There are too many variables, so we will not provide the exact nutrient breakdown.

Weeks before the Race

An individual should start tinkering with their nutrition throughout their entire training life. Each person has a different digestive speed and gut biome that causes different responses to nutrition. Each person needs to figure out what their gut will respond well to while exercising. At this point, do not worry about how many grams of this or that you are eating. Instead, pay attention to how well your training sessions are going and how well you are recovering. If you start to fatigue towards the end of an endurance session, you may need to up your carbs, improve your hydration, or better control your core temperature.

Currently, it would be best if you were eating well-balanced meals with the majority of your calories coming from carbohydrates containing foods that have a low to moderate glycemic load.

Examples of Low glycemic load foods: Grainy breads, white and whole wheat pastas, wild rice, oatmeal, beans, lentils, all green fibrous veggies, apples, all berries, and sweet potatoes.

Quick Tips

Start to tinker w/ pre-workout meals

Choose workouts similar to race in intensity & duration

Track your food the day before & day of the workout

Track your time & perceived exertion

Track your hrv: two days before, day before, day of, day after, 2 days after

7 days before the race

One week out is when your nutrition can make or break your race day. During this week, we are trying to increase the glycogen stores in the liver and muscles. Glycogen is the storage form of sugar for the body. At this point, you should only be eating foods you know your body responds to well.

While "carbo-loading" is probably a real thing, the way you have been doing it is possibly wrong. Evidence is clear that your carbohydrate intake should increase during the week of competition but not too drastically. If you follow a well-planned training routine, you will be tapering during this week with decreased volume and possibly intensity; overeating at this point will make you feel slow and lethargic, along with a risk of bubble guts or slosh belly. While pasta parties the day before a race may be great for morale, they could cause a detriment in performance. The body is slow to adapt, and increase glycogen stores in the liver and muscles does not happen with only one meal. Generally, focus on foods that have a low glycemic load. This will allow the body to reduce an insulin spike by absorbing carbs more slowly. Quick absorbing, high glycemic load foods should be consumed sparingly and wrapped around training. These will allow a quick energy boost to support your workout.

Quick Tips

Don't try new foods now.

Eat what your body knows.

Carbs to pro ratio - 2:1 up to 3:1 (depends on current diet).

Too many carbs will cause gastrointestinal distress.

24-28 Hours Before a Race

Depending on the individual, you may need to eat your last big meal 1-2 days before the event. Also, your last training session should be two days before your event. Training the day before your event will deplete your glycogen reserves. You risk the chance that they may not be reserved before your race. At this point, you should still focus on low glycemic index foods.

Quick Tips

Don't try new foods now.

Eat what your body knows.

Carbs to pro ratio - 2:1 up to 3:1 (depends on current diet)

Too many carbs will cause gastrointestinal distress

Meals

Eat most of the calories by the late afternoon (late lunch is the final large meal)

Eat a small dinner with low fiber & not too heavy

Why? To avoid a large gut full of waste that needs to be evacuated race morning.

Understanding heart rate training zones

Tue, 10 Nov 2020 18:37:38 GMT

This article will help you understand what is heart rate zone training, and how to incorporate it into your training plan. During any form of physical activity, as your muscles work, the cells will utilize energy in the form of free fatty acids (fat) or glycogen (carbohydrates) and oxygen to produce ATP. ATP is the energy currency of all cells in the body and is necessary for muscular contractions (1). As the intensity increases, the amount of energy and oxygen needed to maintain that level of exercise will increase. We will start breathing more frequently and deeply to gain more oxygen to fuel the breakdown of these molecules to form the energy. At low intensity exercise, most people will utilize fat as the primary energy source. This is a benefit because fat provides an ample amount of energy and the waste products are only carbon dioxide and water. (2) (Yes, we produce our own water, but at a very low rate). All of us have an ample amount of energy from our fat stores in our body. For example, if a person is 200 lbs. @ 15% body fat, they will have 30 lbs. of fat, which is somewhere around available 105,000 calories. In comparison, the same person, may have only up to 2,000 calories of stored glycogen (carbohydrates).

As our exercise intensity increases, so does our utilization of carbohydrates. This is because fat metabolism is a slow process and will not provide energy at a fast enough rate. If the exercise intensity is low enough the glycogen will be fully metabolized using oxygen, this is called aerobic metabolism, but is still a slow process. As exercise intensity continues to increase, eventually, we will start to produce energy both aerobically and anaerobically, or without oxygen. Anaerobic metabolism occurs at a much faster rate (3). The consequence with anaerobic metabolism is the production of hydrogen ions. Excess hydrogen ions causes our bodies to become acidic. Acidic conditions cause the enzymes in the body to not work as efficiently and also cause us to feel “the burn”. Coincidently, as this happens, so does the production of lactate. Eventually the cells produce more lactate than can be metabolized and the excess lactate ends up in the blood stream. This is called the lactate threshold (4). To clear things up, lactate is a usable energy source by the muscles, and other cells. It is not evil. During this entire process our heart rate continues to increase and so does our breathing. Eventually, we will reach a point where we are using as much oxygen as possible, this is called VO2Max, or the maximum amount of oxygen utilized.

TRAINING ZONES

There are two main methods of determining a person’s heart rate zones. The most common method uses a person’s maximum heart rate and historical data based off of other people to determine the zones. This is a best guess method and has about 33% accuracy. For the other 2/3’s of the people, the estimate is either too low or too high. Nowadays, smart watches and apps will do their best to guesstimate your training zones based off of your recorded workout metrics. In my experience, VO2max estimates from watches and apps are very inaccurate to the point of being useless. While there is some personalization, these systems are not much more accurate (5).

The second and only accurate method of determining training zones is by measuring oxygen utilization, called VO2 max, where oxygen utilization and carbon dioxide production is measured. As described in the introduction as intensity increases so does oxygen utilization and carbon dioxide production.

There are several different ways to categorize your training zones but In reality, there are only 4 training zones. Training zones are created based around a person’s aerobic (AeT) and anaerobic threshold(AT) or indirectly lactate threshold (LT). Zone 1 (low/blue) is the easiest zone where you are not breathing much faster or harder. This is often referred to as your recovery zone. Work in zone 2 (moderate/green) is still easy, but your breathing will increase in rate and depth. This would be a conversational pace and can be sustained indefinitely. The high end of this zone will be at your aerobic threshold (Aet). Zone 3 (hard/yellow) goes from the aerobic threshold to the anaerobic threshold. As intensity increases throughout this zone the blood will become more acidic until the anaerobic or lactate threshold is reached (6). This zone can be sustained for 20-60 minutes, depending on a person’s ability. Above the lactate threshold is zone 4 (Peak/red). While training in this zone, you will be riding the “pain train:. Training is this zone usually only lasts for a few minutes.

HEART RATE ZONE VARIABILITY

Heart rate zones are not a one size fits all. While there are genetic components that factor into your training zones which cannot be changed, this only plays a small part. Training zones can be altered by how you train. For example, heavy weightlifting is an alactate method of training. Individuals will not challenge aerobic or lactate energy systems. With the long rest periods, most of the lactate produced (if any) will be easily used by the body. This person would have a lower anaerobic threshold than if they were to incorporate moderate intensity training for a sustained period of time. A person that only performs high intensity training, such as HIIT style workouts will live between zone 4 and zone 2, only passing through zone 3 when transitioning from work to rest and back to work. This person would fit in the same category as the weightlifter.

Below is an example of two individuals of similar age but very different training methods. Person #1 mainly participated in bootcamp/HIIT style of training. While person #2 had a much more varied method of training, using different modalities throughout the weekly plan. Person #2 has a much higher heart rate for each of the training zones. The higher heart rates allows this person to work at a higher intensity for longer periods of time. What that means, is person #2 can maintain a faster pace for a longer period of time. Any competition over 2 minutes, assuming all other things are equal, person #2 will win every time.

HOW TO IMPROVE YOUR TRAINING ZONES

In order to improve your training zones, it takes a goal and plan. The goal will determine your focus. For example, an novice marathoner may focus on aerobic zone training, while a person with an upcoming 5k race would have a focus on anaerobic/lactate threshold training. The CrossFitter or obstacle racer would need to focus on all three. In a nutshell, training at or near your aerobic and anaerobic thresholds causes adaptations which that will shift your zones in a beneficial way(7).

HOW NUTRITION AFFECTS TRAINING ZONES

As described in the intro of this article, as a person increases exercise intensity, their heart rate increases and so does the carbohydrate utilization. A person that uses carbohydrates at a lower intensity, some even at rest will both run out of energy and will become acidic quickly. A metabolically efficient or flexible person will be able to maintain fat utilization at higher a higher exercise intensity.

70 - 80% of a person’s energy (fat vs carbohydrate) utilization is associated with diet (9). In order to shift towards fat utilization at a higher intensity, the best method is following a diet that avoids insulin spikes. One that is low in processed grains and added sugars. The diet should be well balanced with a 2:1 or 1:1 carbs to protein ratio.

CALORIES AND TRAINING ZONES

Whether it is proper fueling for an endurance event, or maintaining proper caloric intake to lose or maintain weight, heart rate training will allow for a person to easily calculate how many calories they burnt during their training session. Unfortunately, without a metabolic assessment, including RMR and VO2 max, calculating the calories burnt during exercise is nearly impossible. Using apps to calculate your energy expended during exercise is even much less accurate than using it for heart rate zones and will over or under estimate the calories burnt most of the time.

CARDIO EQUIPMENT TRAINING ZONES

Many gyms and homes have cardio equipment such as treadmills that have a graphic interface of training zones. Most include categories, like “fat burning or weight loss”, “aerobic or cardiovascular” and “anaerobic or peak”. These machines also will calculate your calories “burnt” during exercise. While this these features are a benefit for the user as a rough estimate, but have very little accuracy. Only will a VO2 test provide you the accurate training zones. Also, understand that calories is a measurement of energy. Similar to a watt, joule or BTU. When machines such as an assault bike displays calories, this is in reference toward the energy generated by the bike and not the calories you have burnt during exercise.

SUMMARY

− We use fats at a low intensity exercise and carbohydrates as intensity increases.

− High intensity work makes your blood more acidic causing you to breathe faster to get rid of the waste.

− Heart rate zones determine your specific intensity training zones.

− Heart rate zones are changed by your training modalities.

− The aerobic zone is before any discomfort starts.

− The anaerobic/lactate zone is uncomfortable but sustainable for a while.

− The peak zone cannot be sustained for more than a few minutes.

− Everyone’s training zones are different, specific and adaptable.

− A person’s diet will have an effect on carbohydrate vs fat use.

− Tracking calories burnt & consumed is important to maintaining a healthy balance.

SOURCES

(1) Maddaiah VT. Exercise and energy metabolism. Pediatr Ann. 1984 Jul;13(7):565-72. PMID: 6472907. https://pubmed.ncbi.nlm.nih.gov/6472907/

(2) Berg JM, Tymoczko JL, Stryer L. Biochemistry. 5th edition. New York: W H Freeman; 2002. Section 30.4, Fuel Choice During Exercise Is Determined by Intensity and Duration of Activity. Available from: https://www.ncbi.nlm.nih.gov/books/NBK22417/ (3) 16.4: Fuel Sources. Last updated: Aug 13, 2020.

https://med.libretexts.org/Bookshelves/Nutrition/Book%3A_Human_Nutrition_(University_o f_Hawaii)/16%3A_Performance_Nutrition/16.04%3A_Fuel_Sources

(4) Ghosh A. K. (2004). Anaerobic threshold: its concept and role in endurance sport. The Malaysian journal of medical sciences : MJMS, 11(1), 24–36.

(5) Stefanie Passler , et al. Validity of Wrist-Worn Activity Trackers for Estimating VO2max and Energy Expenditure, Technical University of Munich, 22 August 2019

(6) Koike, D. Weiler-Ravell, D. K. et. Al. Evidence that the metabolic acidosis threshold is the anaerobic threshold. A. 01 JUN 1990. https://doi.org/10.1152/jappl.1990.68.6.2521 (7) Laurent A. Messonnier, et. al. Lactate kinetics at the lactate threshold in trained and untrained men

(8) Laurent A. Messonnier, et. al. Exercise Physiology Laboratory, Department of Integrative Biology, University of California Berkeley.14 January 2013

(9) Sunny Blende. METABOLIC EFFICIENCY: BECOMING A “BETTER-BUTTER-BURNER”. 01/06/2014. https://ultrarunning.com/features/metabolic-efficiency-becoming-a-better butter-burner/

humanbodylab

Linear vs Undulating Periodization

Linear vs. Undulating Periodization

Why Training Doesn’t Need to Look the Same to Produce Results

Introduction: Training Without Structure Is Just Activity

Linear Periodization Builds Progress Through Sequence ﻿

Training Cycles Give the Model Structure

Multiple Peaks with Linear Periodization: How to Reach More Than One High Point ﻿

Why Linear Periodization Remains Effective

When Linear Periodization Is the Wrong Choice

Undulating Periodization Distributes Training Stress

When Undulating Periodization Is the Better Choice

When Undulating Periodization Is the Wrong Choice

The Real Difference: Focus vs. Balance

Conclusion: Structure Determines Progress

The Biology of Adaptation

THE BIOLOGY OF ADAPTATION

The Biology of Recovery: What Actually Heals Between Workouts

The Biology of Recovery: What Actually Heals Between Workouts

Introduction: Training Is The Stress, Recovery Is The Adaptation

What Training Does To The Body: Controlled Damage And Disruption

The Neuroendocrine System: Turning Stress Into Growth

Acute Response: Fight, Fuel, And Focus

Transition To Recovery: Shifting From Breakdown To Rebuilding

The Immune System: Cleanup Crew And Construction Team

Inflammation: Not The Villain

When Recovery Goes Wrong: Chronic Inflammation

Mitochondria: Powering The Repair Process

Mitochondria Do More Than Make Energy

Repairing The Powerhouses: Mitophagy And Biogenesis

Sleep: The Master Recovery Environment

What Happens During Sleep?

Sleep And The Athlete “Recovery Budget”

Putting It All Together: How Systems Cooperate

Determining Your Hybrid Athlete Archetype

Understanding Mitochondria The Body’s Power House

Understanding the Protection & Defense Systems: The Immune & Lymphatic Systems

Understanding the Balancing & Metabolic Waste Removal Systems

Understanding the Gut-Brain Connection

The Human Machine: Messaging

The Human Machine: Transport

The Systems of Locomotion

THE SYSTEMS OF LOCOMOTION

NEUROMUSCULAR & MUSCULOSKELETAL SYSTEMS

Introduction to the Human Machine

Carb Cycling for Performance

Velocity Based Training (VBT)

Time Under Tension

Intro to the S.A.I.D. Principle

Hypertrophy Specific Training

VO2max & LONGEVITY

60/40 vs 80/20 Training Methods & Zone 2 vs Zone 5 Comparison Cheat Sheet

The 60/40 Vs 80/20 Training Methods & Zone 2 Vs Zone 5 Comparison

Hydration Guidelines for Student-Athletes

Hydration Guidelines for Student-Athletes

Heart Rate Training Zones

Heart Rate Training Zones

Periodization Strategies

Understanding Adaptations in Resistance Training

Understanding Adaptations In Endurance Training

Intro to Energy Systems

Physical Activity, Exercise, Sport & Training

Neuroplasticity: How Pursing Goals Expands Brain Power

Goal Setting and Brain Chemistry

Achieving Success Through Effective Goal Setting

Recovery Strategies

Active Recovery Routine

Hydration for Athletic Performance: Cheat Sheet

Hydration Plan 2.0

The Impact of Dehydration on Athletic Performance: Why Hydration Matters

INTRODUCTION

DECREASED PHYSICAL PERFORMANCE

REDUCED ENDURANCE AND STAMINA

IMPAIRED THERMOREGULATION

DECREASED COGNITIVE FUNCTION

INCREASED HEART RATE AND STRESS ON THE HEART

MUSCLE CRAMPS

IMPAIRED RECOVERY

RISK OF INJURY

DETERIORATION OF SKILL AND TECHNIQUE

Linear Periodization Builds Progress Through Sequence

Multiple Peaks with Linear Periodization: How to Reach More Than One High Point