[Cardio] Energy Systems, Cardiovascular Health and Why Meatheads Need Better Breathing w/ Bryan Boorstein, Anders Varner, Doug Larson, and Coach Travis Mash #714
Coach Bryan Boorstein joins the hosts to explore the importance of improving cardiovascular health, energy systems, and breathing for meatheads. They discuss the significance of cardio training, pursuing a bike race, reassessment periods, different types of cardio training, variability in VO2 max testing, and training for a 50-mile gravel race on a gravel bike.
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Quick takeaways
Adding cardio exercises provides numerous advantages, such as improved cardiovascular health, increased energy levels, better sleep, and reduced anxiety.
Spending 80% of training time in Zone 2 can lead to better aerobic adaptations, endurance performance, improved cardiovascular health, increased volume for hypertrophy, optimized energy systems, and enhanced overall fitness.
Balancing hypertrophy-focused training with cardio workouts can be achieved by reducing lifting volume, modifying the training split, and including low-impact cardio exercises like rowing and biking to improve cardiovascular health without excessive joint wear and tear.
Deep dives
Importance of Adding Cardio to Training
The podcast episode discusses the importance of incorporating cardio into training routines. The hosts emphasize that while lifting weights is enjoyable and beneficial, adding cardio exercises provides numerous advantages, such as improved cardiovascular health, increased energy levels, better sleep, and reduced anxiety. They highlight the need for a balanced approach to both strength training and cardio for overall fitness and well-being.
The Benefits of Zone 2 Training
The podcast explores the benefits of training in Zone 2, which is below the first lactate threshold. They discuss how spending 80% of training time in Zone 2 can lead to better aerobic adaptations and endurance performance. This low-intensity training helps to improve cardiovascular health, increase volume for hypertrophy, optimize energy systems, and enhance overall fitness.
Balancing Hypertrophy and Cardio Workouts
The podcast delves into how to balance hypertrophy-focused training with cardio workouts. They explain that while cardio is the primary focus for the host, they still include strength training to maintain muscle mass. By reducing lifting volume to accommodate more cardio work and modifying the training split, they manage to achieve optimized hypertrophy alongside cardiovascular health.
Impact of Cardio on Joint Health
The podcast also underlines the impact of cardio training on joint health. They discuss how certain forms of cardio, like rowing and biking, are beneficial as they are low-impact on joints compared to activities like running. This allows for effective cardiovascular training without excessive wear and tear on the joints.
Personal Experiences and Future plans
The hosts share their personal experiences and future plans related to combining cardio with other elements of training. They highlight the excitement and motivation that outdoor activities like mountain biking bring, compared to indoor training. They also mention their upcoming races and discuss the periods of the year that they dedicate to different types of training based on weather and other factors.
Bryan Boorstein is the coach that created Evolved Training Systems and Paragon Training. In today’s episode we discuss the importance of improving cardiovascular health, energy systems, and why meatheads need to get better at breathing.