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How I Went from 5K to Ironman Triathlons & Ultra-Marathons. Building Speed & Endurance
Manage episode 406218606 series 3354367
محتوای ارائه شده توسط Nick Sterling, MD, PhD, Nick Sterling, and MD. تمام محتوای پادکست شامل قسمت‌ها، گرافیک‌ها و توضیحات پادکست مستقیماً توسط Nick Sterling, MD, PhD, Nick Sterling, and MD یا شریک پلتفرم پادکست آن‌ها آپلود و ارائه می‌شوند. اگر فکر می‌کنید شخصی بدون اجازه شما از اثر دارای حق نسخه‌برداری شما استفاده می‌کند، می‌توانید روندی که در اینجا شرح داده شده است را دنبال کنید.https://fa.player.fm/legal
In this episode, we discuss polarized training, which includes high-volume low intensity training and high-intensity training. We review the scientific literature pertaining to endurance performance, mechanisms of recovery debt, adaptations to various exercise modalities, and developing training programs around polarized training.
MAF-180: https://philmaffetone.com/180-formula/
#ultra #ironman #endurance #fitness #marathon
Chapters:
00:00 - Intro
01:20 - Athletic Burnout
02:36 - Endurance Training Distributions
03:37 - Recovery Debt
04:06 - Exercise-Induced Cardiac Fatigue
04:34 - Nervous System Fatigue
05:33 - Muscle Microtrauma
07:01 - Fitness Adaptations
08:56 - Maximum Aerobic Heart Rate
10:30 - Lactate Threshold
11:04 - High Intensity Exercise
11:57 - Polarized Training Program
13:05 - Outro
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References & Show Notes:
10 قسمت
اشتراک گذاری
