Barbell Medicine Podcast Bonus Episode: Zone 5 Training, Maintaining Strength, Magnesium Supplements, and More!
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Sep 10, 2025 Dive into the world of zone five cardio and its importance for endurance training. Learn how to balance high and low-intensity workouts while keeping strength gains in check. Discover the nuances of magnesium's role in recovery and its potential mental health connections. Explore personalized exercise strategies to manage pain, with tips for adapting training to ensure effective rehabilitation. Plus, get insights into meal planning for optimal nutrition while juggling busy schedules!
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Use Mostly Low-Intensity Conditioning
- Do concentrate most conditioning volume at low-moderate intensity (zone 1–2) for aerobic development and longevity.
- Reserve about 20% for higher intensity work and only ~5% for all-out sprint (zone 5) sessions unless your sport requires more.
Zones Are Labels — Focus On Physiology
- Understand that heart-rate zone labels are arbitrary and vary between models, so focus on physiological cues like lactate and sustainability.
- Zone 5 is essentially unsustainable, near-or-above VO2 max, and represents true sprint intensity rather than typical high-intensity work.
Minimal Effective Dose For Strength
- Do at least a minimal resistance training dose for health: two sessions per week totaling ~90 minutes.
- For maintaining main lifts, perform 2–3 sets per week for each major lift and include squat, press, and hinge variations.