Lift Free And Diet Hard with Andrew Coates

#320 Dr. Alyssa Olenick - Zone 2 Cardio, Hybrid Training, V02 Max and Longevity

Dec 27, 2024

Dr. Alyssa Olenick, a PhD in exercise physiology and successful fitness brand owner, delivers a masterclass on Zone 2 cardio and hybrid training. She explains practical strategies for improving VO2 max and making cardio enjoyable. Dr. Olenick emphasizes the significance of movement quality, especially for aging populations, while debunking myths about explosive training. Discover how to balance intensity in workouts and the benefits of incorporating strength training for hypermobility, making fitness more accessible for everyone.

01:01:02

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Episode guests

Dr. Alyssa Olenick

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Episode notes

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Quick takeaways

Zone 2 cardio offers significant health benefits but requires gradual progression and proper intensity recognition for effective training.

Improving VO2 max is essential for cardiovascular fitness and longevity, necessitating a combination of both high-intensity and steady-state training.

Hybrid training merges strength and endurance practices, emphasizing balance and consistency over extremes for enhanced overall fitness benefits.

Deep dives

Understanding Zone Two Cardio

Zone two cardio refers to a specific intensity of aerobic exercise that falls between 60 to 70% of a person's maximum heart rate. It is recognized for its positive health benefits but often misunderstood as the sole key to fitness. The discussion sheds light on how this type of training is best suited for steady-state activities, such as running, cycling, or swimming, rather than mixed or resistance training. For many individuals, especially those less fit, achieving this intensity can be challenging, emphasizing the importance of gradually increasing cardiovascular fitness levels.

Intro

1min

Mastering Zone Two Cardio

27min

Empowering Aging Through Movement

6min

Understanding Hybrid Training

9min

Fitness Research: Gender Insights

13min

Strength Training Benefits for Hypermobility

2min

Empowering Strength Training and Accessible Fitness Resources

3min

Dr. Alyssa Olenick joins to give a masterclass in:

-Zone 2 cardio including practical strategies

-Vo2 max and how to improve

-What is hybrid training?

-Navigating hyper-mobility

-Strategies to get more cardio in

And much more

Here’s Alyssa’s Zone Calculator for free: https://doc-lyss-fitness.myflodesk.com/zones-calculator

Follow Alyssa on IG: https://www.instagram.com/doclyssfitness?igsh=MXNtN3VmbmU0Yzd3NQ==

This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you.

00:00 Introduction and Welcome
00:17 Guest Introduction: Dr. Alyssa Olenick
01:29 Zone 2 Cardio Explained
03:02 Physiological Insights into Zone 2
07:19 Practical Tips for Zone 2 Training
12:47 VO2 Max and Longevity
13:13 Balancing High and Low Intensity Training
22:25 Making Cardio Enjoyable
28:52 The Importance of Movement Quality
29:39 Debunking Myths About Power and Explosive Training
30:11 Importance of Load Management in Cardio
31:00 Gradual Progression in Cardio Training
32:36 The Right Way to Incorporate High-Intensity Training
35:37 Understanding Hybrid Training
36:56 The Science Behind Hybrid Training
38:54 Challenges and Realities of Hybrid Training
44:00 Research on Women in Fitness
54:22 Strength Training for Hypermobility
58:44 Final Thoughts and Resources

Follow Andrew Coates:
Instagram: @andrewcoatesfitness
Website: www.andrewcoatesfitness.com

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