Taken from JRE #1399 w/Pavel Tsatsouline: https://youtu.be/Rm0GNWSKzYs
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Taken from JRE #1399 w/Pavel Tsatsouline: https://youtu.be/Rm0GNWSKzYs
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can someone summarize?
my boy really took 30 mins to tell me to do cardio😐
Boring beyond belief.
2 types of endurance
Cardio –
Steady state Training – below 90% heart rate
Ex: Running at a particular speed that's not too fast. Below Being able to run and talk to your buddy.
Interval training – 85-90%, then switch to walking, this stretches the heart.
High heart rate under heavy loads. Dynamic in nature. 80-90%. Can still say a couple words. Walk around, then do it again. Ex: 10 swings with a kettlebell.
Stretching heart is a small part of endurance. You need mitochondria in the muscle cell.
How does your muscle use energy?
ATP –
creatine phosphate system
Areobic system
Glycolitic system
Develop in sliw fibers and fast fibers.
Train in a way that produces less acid.
Before the competition, do a couple smokers to prepare a couple weeks before.
Slow fibers: moving just under anaerobic threshold. That intensity where the acid stays at a steady state for a while. Where you don't crash.
Running right below the anaerobic threshold. Just failing the talk test. (How to train mitochondria in slow fibers.)
For fast fibers: sprint to just light muscle fatigue, then walk, repeat for 40 minutes. Kettlebell swings, working on a heavy bag.
Muscular endurance –
I'm an airhead I guess.. didn't understood a thing😢