How to Build the Capillary Beds Within Muscle Cells

2min Snip

00:00

Play full episode

Summary

Transcript

Episode notes

In between arteries and veins are these little, tiny, what are called capillary beds or micro capillaries. Now those are actually contained within muscel and what's amazing is that you can increase the number of them. You can literally build new capillaries. And the type of long duration effort that i was talking about before, 12 minutes or more of steady effort, is very useful for doing that. It increases the mitachondria, the energy producing elements of the cells, the actual muscle cells.

This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.