It’s time to cover 115 things you need to know as a Primal Endurance athlete!
The 115 things on the list have been divided into six categories (Aerobic Training, Periodization, Primal Eating, Strength and Sprint Training, Complementary Movement And Lifestyle Practices, and Recovery) that will be presented in a series of shows. If you want to see the full list, head over to PrimalEndurance.fit to download a free eBook.
In part one of this multi-part presentation, I cover items 1-14 under the category of Aerobic Training, offering my color commentary on each item so you have a thorough understanding of everything you need to know to have fun and go faster. This episode reveals why endurance athletes generally tend to carry too much body fat, the fundamental elements of the Primal Endurance approach, and why the conventional approach to endurance training is deeply flawed. You will learn why even the most dedicated athletes still struggle with an excess of body fat, how chronic cardio causes permanent damage to your heart, how moderate exercise schedules actually dramatically increase longevity and why time-consuming training schedules can accelerate aging. You will also learn why emphasizing aerobic workouts delivers the best return on investment for endurance athletes, the importance of developing an efficient aerobic system, and much more!
TIMESTAMPS:
This is the first of a series putting you on the right track to reach your ambitious goals that support health and hormonal function and longevity. [00:27]
Endurance athletes, in general, carry too much body fat. Many endurance athletes also overtrain. [02:47]
The key factor is to slow down! A heartrate of 180 minus you age is widely promoted. [07:56]
There are many well-intentioned ideas about how to train, but they may fail to solve problems. They do not put individuals’ situations into the approach. [12:08]
Escape chronic cardio. Every day should find you moving frequently at low level, lifting heavy things once in a while and occasionally sprinting. [15:04]
The heart is like any other muscle. It can be inflamed and scarred. You want to stay away from the elevated disease risk factors associated with extreme endurance training. [18:59]
A more moderate exercise schedule can dramatically increase longevity. [22:04]
Aerobic workouts emphasize fat burning and are energizing and minimally stressful. Anaerobic workouts emphasize glucose burning and elicit a significant stress response. [29:50]
If you have a limited amount of time to train, you may want to downscale your goals and focus on events that match your ability to train for them. [35:14]
Aerobic development is best accomplished by training exclusively at aerobic heart rates for a sustained period of time. [38:29]
The cutoff point for aerobic training is the maximum aerobic heart rate defined as 180 minus your age, in beats per minute. You want to remain comfortable. [41:22]
The real magic happens when you can become more efficient at that comfortable heart rate, and you can realize that your training’s working. Regression in MAF test results suggests you are overtraining. [44:10]
LINKS:
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Primal Endurance Podcast