Prompt Cast
Science-Based Tools to Improve Fitness: Incorporating Cardio and Strength Training
TLDR This episode provides key protocols for improving fitness, including incorporating zone two cardio into daily activities, incorporating low repetition, pure strength work into training regimens, and using high-intensity cardiovascular training tools. It also emphasizes the importance of setting boundaries, designating specific activities and playlists for workouts, and supplementing with Omega three fatty acids and creatine to enhance fitness goals and overall mood.
Timestamped Summary
00:00
This episode discusses science-based tools to improve fitness and provides a summary of key protocols for incorporating into a fitness routine.
05:48
The optimal fitness program includes 150-200 minutes of zone two cardio per week, as well as 2-4 separate cardiovascular training sessions and 2-4 resistance training sessions.
11:50
The first tool to improve fitness is to incorporate zone two cardio into daily activities, such as walking at a rapid pace or doing chores, in addition to scheduled cardio sessions.
18:01
The second tool to improve fitness is to incorporate low repetition, pure strength work into your training regimen, specifically in the three to five repetition range, which can lead to increased strength, improved cardiovascular training, and reduced soreness.
24:15
Incorporating low repetition, pure strength work into your training regimen, specifically in the three to five repetition range, can lead to increased strength, improved cardiovascular output, reduced soreness, and overall better energy levels.
30:38
In addition to the benefits of incorporating low repetition, pure strength work into your training, it is highly recommended to do dedicated strength training in order to offset the age-related decline in strength, which is around 3-5% per year past age 40.
36:53
The sugar cane protocol is a high-intensity cardiovascular training tool that involves three rounds of maximum intensity exercise with rest periods in between, and it can greatly improve cardiovascular fitness.
43:14
Exercise snacks are brief bursts of physical activity that can be incorporated into your day to improve cardiovascular fitness or muscular endurance.
49:02
Exercise snacks, such as wall sits and push-ups, can enhance muscular endurance and promote recovery and performance in other types of exercise, without impeding strength or hypertrophy training.
54:45
Including exercise snacks in your routine multiple times a week has been correlated with improvements in various aspects of fitness, and these snacks are designed to be enjoyable and easy to do.
01:00:42
Doing three to five minutes of down regulation breathing after a workout can enhance recovery and induce adaptation more quickly by shifting the nervous system into a state of recovery and calming the brain and body.
01:06:33
Setting boundaries and compartmentalizing your life before and after workouts, as well as designating specific activities and playlists for your workouts, can enhance your fitness goals and enjoyment of the process.
01:12:18
Designating specific activities and playlists for workouts, minimizing smartphone distractions, and supplementing with Omega three fatty acids and creatine can enhance fitness goals and overall mood.
01:18:06
Taking creatine in varying amounts based on body weight can enhance physical and cognitive performance, while rhodiola rosea supplementation before high intensity workouts can improve fatigue perception, output, and recovery.
01:24:06
The host discusses his personal use of rhodiola rosea before high intensity workouts and recommends taking a dosage of 100 to 200 milligrams, but suggests finding the lowest effective dose for each individual; he also mentions adjusting his nutrition timing based on his training schedule and hunger levels.
01:30:05
The key takeaway is that the best tools to improve fitness are the ones that are effective in improving cardiovascular and strength training, while also making it easier and more likely for individuals to engage in their fitness program with enthusiasm, effort, and focus.
Categories:
Health & Fitness
Science
