ATC 312: How 4-Second Sprints Can Transform Health (And Prevent You From Sitting For Too Long), Getting Back To Exercise as PLAY, Building a Smart Weekly Schedule, and More
Manage episode 263763787 series 1615
Sponsor:This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. UCAN now has two new flavor of energy bars for you to try—salted peanut butter and chocolate almond butter—and new energy powders enhanced with your choice of plant-based pea protein or whey protein, each option packing 20g protein per serving! EP fans get 15% off UCAN, click to activate your discount and shop now. You can also use the code ENDURANCEPLANET if you’re shopping at generationucan.com for that same 15% discount.
Covid & Movement via Garmin
- Steps decreased 12% in April
- But workout activity steps increase 24%
- People exercising more to offset less movement?
- Epidemiological studies indicate that most American adults sit for a least 10 hours a day
- Prolonged sitting leads to increased risks for heart disease, Type 2 diabetes and other metabolic disruptions, high circulating TGs (muscles at rest don’t as easily break up TGs).
- Athletes are not immune to this: Even an hour-long workout may not be enough to combat prolonged sitting. (Your body still might have difficulty with fat metabolism the next day.)
- More people are building out home gyms.
- In addition to doing a complete workout in your home gym, consider trying “slow weights.”
4-s Sprint Study
- Interrupting a long day of sitting with just 5 x 4 sec sprints every hour for 8hr (in this case cycling) can have the following benefits NEXT DAY:
- Reduce postprandial plasma lipids by 31%
- Increase fat oxidation by 43%
- Glucose/insulin unchanged in this study
- However, I’ve noticed that sprints in the 1-2hr window post-meal can lower PP glucose for those who need that as an intervention.
- Add that up and it’s less than 3min a day of sprinting, not including recovery interval between sprints. (They had a 45sec rest between each set of 5.)
Suzanne S. asks:
How to build a smart weekly schedule?
I’m a long time listener and really value the advice you two hand out. You keep me company early on Saturday mornings! I liked your May 8th podcast which discussed training for life vs a race and it sparked a question. I’m guessing that I might be overthinking, the way I often do, but here it is anyways:
Brief history: I’m a 39 yr old female who loves exercise and getting outdoors first thing in the morning. I used to run half marathons (middle of the pack, trained with a running group) but I burnt myself out 5 years ago due to too much exercise and work and stress and not enough rest and relaxation. I started following the MAF approach and have learned a lot about listening to my body. I also have never really gotten to the point that I can do anything more than a shuffle at MAF. My routine for a few years has been a 45 minute shuffle/walk (5ish times/week) around the flattest streets that I can find in my neighborhood. It gives me a dose of fresh air but otherwise it feels lame (because it’s neither a walk nor a run) and I end up not having time in my day for other exercise.
I should mention that my goals are to be healthy, strong and well-rounded and be able to comfortably go for an easy run with a friend once in a while. I’m not interested in training for a race or running long distances. I also have to be careful about stress and not letting myself overdo it in terms of exercise.
During this weird covid time, I’ve switched things up a bit and have been going on some shorter non-MAF runs (25-30 min, heart rate around 160 at an easy pace – feels good as long as I keep it short), lots of walks and doing more strength work (body weight exercises, TRX and some weights at home, nothing crazy heavy). I get a nice little boost of energy from these workouts. I like the variety and although I have this bad feeling psychologically about letting my heart rate go up, I am having way more fun! My question is as to how to schedule things: I’ve heard of the idea of making hard days hard and easy days easy. Would it make more sense to do strength work on the same days as my short runs and then have a few days/week where I stick to things like walking and yoga? Or is it ok to do a little bit of hard work every day as long as it’s for a short time – say a 25 min run followed by a 20 min walk a few days/week and a 25 min strength session on the alternating days with one rest day/week…
Again, maybe I’m overthinking but would love to hear what you have to say. Thanks again for all you do and take care during these crazy times!
What the Coaches say:
- Burnout is descriptive of a mental condition, not a physical one. Lucho doesn’t see any indication of physical overtraining in your language.
- Your efforts to mitigate stress are actually causing you more stress!
- Put your HR monitor away for a month. Allow yourself to have guilt-free freedom of choice to exercise the way you like. Be honest with yourself about perceived exertion, and do what feels good physically and mentally.
- With no races planned, there is no correct training.
- Your training at 160 bpm is almost certainly still aerobic.
- Take a more playful approach to your training. Try to release some of your rigidity.
- The intensity of your runs doesn’t seem particularly difficult for you. Plus, the 25 min strength workouts also don’t seem too strenuous. Feel free to experiment. Try a week of running 5 days with 2 of those runs at 160 bpm and strength/walks as you see fit. See how you feel.
- When work is stressful, don’t add the extra stress of a hard workout.
MAF feels too hard, body feeling run down
What the Coaches say:
- Lucho thinks the MAF formula is wrong for you. What’s the highest HR number you’ve ever seen? That’s indicative, a little bit, of where your natural HR capacity is.
- 125-135 seems to be where you should be training.
- Struggling at your MAF HR is probably indicative of your overall state of health.
- If hormones are out of whack, you might consider looking into symptoms of PCOS.
- Do some at-home blood glucose testing. See if your fasting is above 90 (not ideal) or 100 (problematic) and postparandial levels are higher than 140 after an hour.
- Lucho doesn’t think this is a strength issue.
The post ATC 312: How 4-Second Sprints Can Transform Health (And Prevent You From Sitting For Too Long), Getting Back To Exercise as PLAY, Building a Smart Weekly Schedule, and More first appeared on Endurance Planet.