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Title: Indestructible Muscle - Indestructible Muscle
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Description: Indestructible Muscle - Indestructible Muscle Indestructible Muscle Indestructible Muscle About Greens and Protein Do strength-training workouts that target the same muscle groups at least 48 hours ap
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Indestructible Muscle - Indestructible Muscle Indestructible Muscle Indestructible Muscle About Greens and Protein Do strength-training workouts that target the same muscle groups at least 48 hours apart 8/18/2015 0 Comments Strength Strategies Use Large, Multijoint Exercises Strength-training experts and triathlon coaches always seem to highlight the injury-preventive and performance importance of tending to small, supportive muscles that are notoriously weak in endurance athletes, such as the rotator cuff, the gluteus medius, the small muscles along the shoulder blades, and the abdominal, hip, and low-back region, or core(15). These are certainly weak areas that shouldn’t be neglected, but for the average time-crunched endurance athlete, it simply doesn’t make sense to spend several hours a week doing isolation exercises for these tiny, supportive muscles. You’ll maximize your gym time by doing large, multijoint movements that incorporate the rotator cuff but also use many other major muscles, thus training coordination, motor-unit recruitment, and muscle strength(18) while strengthening the rotator cuff. Two examples would be barbell or dumbbell overhead presses and body-weight or assisted pull-ups, both of which involve multiple large muscles and full upper-body coordination but also incorporate the smaller, stabilizing muscles of the rotator cuff. Other examples of good full-body or multijoint movements include squats, cleans, and dead lifts. A video I created at tinyurl.com/utubeweights demonstrates four key moves that incorporate multiple joints. Periodize In the same way that you shouldn’t do the same swim, bike, and run workouts all year, you’ll experience burnout and decreased performance if you use the same strength-training volume and intensity and the same sets, weight, and repetitions all year. So just as you should adjust your swimming, cycling, and running routine throughout the year, you should do the same with your weight-training routine. For example, if you decrease sets, increase power, and incorporate more explosiveness as your high-priority races draw near, your strength-trained muscles will be at peak performance on race day. Do strength-training workouts that target the same muscle groups at least forty-eight hours apart(12). Muscles take at least that long to recover, so if, for example, one session includes barbell squats and the next one dumbbell lunges, both of which exercises train similar muscle groups, space these sessions out by at least forty-eight hours. You can, however, do strength training for different muscle groups on consecutive days. Beyond Training: Mastering Endurance, Health & Life 0 Comments Just like any other skill, the skill of strength can be practiced. 8/1/2015 0 Comments Just like any other skill, the skill of strength can be practiced. For example, take the pull-up—a fantastic movement for improving posture in cyclists and runners and shoulder alignment in swimmers. I can do twenty-five perfect body-weight pull-ups without an incredible amount of effort. But I rarely, if ever, do pull-ups during a workout. Instead, I had a pull-up bar installed in my office doorway, and every time I walk under that bar, I do three to five pull-ups. With perfect form. I’m not training to failure, and I’m not beating up my shoulders with excessive repetitions. I’m simply doing an extremely submaximal number of pull-ups (and yes, I started with just one). So I grease the groove daily with pull-ups, and by the end of the day, I’ll usually have performed thirty to fifty. This concept works because performing a movement frequently causes your neuromuscular system to become better at allowing your body, your nerves, and your muscles to work in sync to perform that movement more efficiently, and over time the movement becomes more natural and more economical to perform. When that happens, you’re able to maintain better form and do more repetitions. I use a similar strategy throughout the day with: Jumping jacks Short sprints to the mailbox, chasing my kids on their bicycles, or running into the store from the parking lot Push-ups Lunging hip flexor stretches Lifting a heavy weight in the garage Flipping a tire in a field near my house Doing short, intense commutes on my mountain bike to the grocery store, gym, bank, and the like Standing as much as possible (which you already learned about) Occasionally balancing on curbs, on fences, or on one foot while I’m preparing meals, brushing my teeth, and so on. By the end of the day, you’ll discover that you’ve actually been engaged in low-level, endurance-building physical activity throughout the entire day, without actually stepping foot into a gym or performing a structured workout. Beyond Training: Mastering Endurance, Health & Life Join Our Mailing List and Get a Free Ebook on Fitness Subscribe to our mailing list 0 Comments How to run properly to minimize foot injury 7/29/2015 0 Comments The foot is an intricate shock-absorbing system. In addition to having numerous bones, your foot has a series of ligaments (which attach bone to bone), tendons (which attach bone to muscle), and muscles and that give the foot a natural arch. This arch acts just like the leaf spring of a car in that it helps absorb the pressure of your body as you make contact with the ground. However, unlike the suspension of a wheeled vehicle, which centers the arch of the leaf spring directly under the car’s axle, the leg (tibia and fibula) is positioned directly over your heel, which displaces the load. This anatomical design allows us to distribute our weight on any point of the foot, depending on where we put it during contact. In other words, we can land on the heel, on the heel and ball of the foot, or on the ball of the foot. As will become clear, in order to use your arch as it was designed, you have to land on the ball of the foot every time you strike the ground. Besides absorbing the shock of your body weight, which can be up to two or three times greater upon impact, landing on the ball of the foot engages the muscular-tendon elastic system, which reduces impact and energy expenditure. In a nutshell, this tightly bound system of bone, ligament, tendon, tissue, joint, and muscle is your body’s suspension system. If you land with your heel or with a flat foot, you don’t take advantage of your body’s shock-absorbing system (arch), which is a formula for injury. This is analogous of driving a car with no suspension in that it affects the speed and efficiency of travel, as well as places unwanted wear and tear on the engine and supporting parts. To maximize the muscle, tendon, and ligament elasticity in your foot, you want to plant the pad of your foot on the ground—otherwise referred to as a ball-of-the-foot landing—so that your arch can absorb the shock of your body hitting the ground. However, just because you land on the ball of your foot, it doesn’t mean that you take the rest of your foot out of the equation. Athletes implementing proper running mechanics will often make the mistake of keeping their heel off the ground with a rigid ankle as they run, regardless of speed. If you’re running a mile or longer, this can literally destroy your calves, ankles, and feet. Staying on the balls of your feet is necessary only when sprinting a short distance or running up a steep hill. In all other circumstances, your foot should be relaxed and your heel should touch the ground for a fraction of a second before you transition back on to the ball of your foot to shift supports. This “heel kiss” reduces the eccentric load placed on your calf muscles, Achilles tendons, and ankles during the striking phase of the run, which minimizes the injuries associated with a ball-of-the-foot landing. If you have faulty mechanics or your body is not strong enough to handle the new technique, you’re asking for trouble. So give your feet time to get stronger, and give your body time to adapt to the new movement patterns before you enter them in a race. Although modern shoes cause faulty mechanics, such as pushing off the ground and heel striking, they still serve a very important purpose. They protect the bottoms of the feet from glass, jagged rocks, other sharp objects, and the unforgiving surface that asphalt presents. Unless you have ginormous calluses on the bottoms of your feet from years of barefoot running, I suggest that you wear shoes when you run. It’s important that you choose a shoe that protects your feet but doesn’t try to overcompensate with excess padding or support. A minimalist zero-differential shoe with a flat sole is your best bet. Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training 0 Comments Your Mental Toughness is a Choice. 7/19/2015 0 Comments Put this into action,” Musashi says of his teachings. “Surpass today what you were yesterday.” Mental toughness is a choice. First you must choose to control your mind and turn it toward success, and then the skills for mental toughness can be honed. Stress kills mental toughness, so it must be understood, harnessed, and directed into a positive force. Breathing and concentration are the best-kept secrets for establishing the conditions for mental toughness. A simple drill I use and call Box Breathing utilizes both and will change your life if you use it daily. Most of what we consider mental toughness is actually emotional resiliency. Learn to be emotionally resilient, and you will be mentally tough. You will be able to create exactly what you desire and avoid what you need to. You are writing the script of your own masterpiece…your life. Note that your entire life is made up of thousands of very small choices made every day. We tend to focus on the few big choices when we look forward or reflect on our life experience. However, isn't it true that the big choices, the life-altering ones, are available only as a result of the sum total of all the small choices you made up to that point? Stress and success are defined by choice, and it is the small choices, not the big ones, that make the difference between good and excellent. Box Breathing Before your training session, perform the box breathing exercise for 5 minutes. This will ground you, clear any baggage from your mind, and energize you for the work ahead. As you begin your session, put your attention back on your breathing pattern. Lengthen and deepen your breathing. Your mind will remain focused and you will relax into the pain as it enters your conscious awareness, which won’t take long! During the entire session keep your breathing deep and diaphragmatic, even when winded. Try to press air deep into your lungs at the end of each inhale by pressing your belly out. In through your nose and out through your nose. You can exhale through the mouth if you need to speed up the rate of respiration. When conducting low-intensity work (when your heart rate is not above 50 percent max effort) add a short hold at the top of your breathing pattern. Times to do this include long- and slow-distance endurance, or short but low-intensity stamina work. During high-intensity training, such as sprints or a timed interval workout, try not to inhale through your mouth. If you feel you aren’t getting enough air, use your mouth to take a few extra gulps of air and then go back to nostril breathing. Unlike breathing through your mouth, breathing through your nose stimulates the arousal control response. It cleanses and warms the air and also allows deeper, more penetrating breaths into your diaphragm. When you reach an interval or a stop point in a session, come back to your deep, rhythmic breathing and seek to completely relax your mind and body. Maintain total present moment awareness on your breathing. Breathe into the next set. Regulate rest periods during interval training with a predetermined number of deep breaths. For instance, if you’re doing 100 kettlebell swings, and your goal is to break at 20 reps, when you set the kettlebell down, commit to 5 deep breaths. As you breathe, bring total relaxation awareness into your body. Turn your attention inward, not worrying about anyone else, and just visualize slowing your heart rate and regulating your systems. Five breath cycles isn’t a long time, but it activates your recovery mechanisms and deepens your presence. In presence you’ll find more power and peace of mind in the midst of the pain and pressure. Over time you’ll learn how to recover rapidly by maintaining a meditative focus on your breath, completely relaxing your body and literally willing it to recover." Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level (Third Edition) 0 Comments How can you take advantage of the power of music to enhance your endurance training? 5/25/2015 0 Comments How can you take advantage of the power of music to enhance your endurance training? 1. Do music intervals. Being the technogeek that I am, I often load free Tiesto or Planet Perfecto podcasts onto my MP3 player. These hour-long recordings have about four to seven minutes per track. I’ll then do intervals that alternate hard to easy from one song to the next, or even play a song during my hard interval and then switch to a podcast or silence during my recovery. I’m not a fan of carrying much electromagnetic pollution (which you’ll learn about later) while I’m exercising, so I use the very small iPod shuffle and occasionally a SwiMP3 player for interval sets in the pool. 2. Use music sparingly. The tricky thing about music is that, just like caffeine, you can become desensitized to it if you use it too much to get motivated. For this reason, I don’t recommend training with music all the time. For example, you can grab a podcast and listen to it for most of your workout, and then, when the going gets tough or during the last few minutes of the workout, play your music and finish up with a hard effort. 3. Use music for the warm-up. Imagine that you’re driving home from work and you know you’re supposed to hit the gym or hop on the bike. But sitting down on the couch with a glass of wine seems so much more appealing. Try this: Turn on your favorite motivational workout music and then pump up the volume. This can create just enough of a psychological and physiological effect to make you head for the gym! Beyond Training: Mastering Endurance, Health & Life 0 Comments How can you utilize isometric or superslow fitness protocols in your endurance training? 5/17/2015 0 Comments How can you utilize isometric or superslow fitness protocols in your endurance training? Do a weekly resistance-training session in which you incorporate at least one move or a series of moves performed very slowly. One short but highly effective strength-and-cardio session that I have many of my athletes do can easily be performed using weight machines, body weight, free weights, or a suspension trainer. Simply do one set of each of the following: Upper-body pushing exercise (i.e., push-up, machine chest press, etc.), 5 to 10 reps of ten seconds up, ten seconds down Upper-body pulling exercise (i.e., pull-up, seated row, etc.), 5 to 10 reps of ten seconds up, ten seconds down Lower-body pushing exercise (i.e., leg press, squat, etc.), 5 to 10 reps of ten seconds up, ten seconds down Lower-body pulling exercise (i.e., dead lift, leg curl, etc.), 5 to 10 reps of ten seconds up, ten seconds down This routine is adapted from the twelve-minute routine in Doug McGuff’s book Body by Science. Do an isometrics routine one to four times a month. Simply hold any or all of the following positions for two to seven minutes, depending on your level of fitness: Push-up Pull-up Dip Lunge Wall squat Standing hamstring. Incorporate isometric holds throughout your day. For example, twice a week after I finish playing tennis, I do a four-minute lunge hold for each leg followed by a four-minute wall squat in the sauna. And twice a week in my office doorway, I do a five-minute doorway push-up. Later in this chapter, you’ll learn how this fits into the concept of “greasing the groove. Or you can do isometrics as part of your current weight-training routine. For example, before doing a set of barbell squats, you can do a two- to five-minute isometric wall squat hold. This can have what is called a “potentiating effect.” The exercise scientist Dr. Yuri Verkhoshansky has stated that this potentiation effect can cause an isometric exercise such as a squat hold to increase the force of a similar exercise you do after the hold (such as a barbell or dumbbell squat) by up to 20 percent! Beyond Training: Mastering Endurance, Health & Life 0 Comments You can use cold water to change your metabolism and lose weight. 5/10/2015 0 Comments Cold Thermogenesis (Cold Therapy) You can use cold water to change your metabolism and lose weight. I first discovered cold thermogenesis (CT) through Ray Cronise, a NASA materials engineer who appeared on my podcast along with Tim Ferriss, author of the New York Times bestseller The 4-Hour Body, in the episode “How to Manipulate Your Body’s Temperature to Burn More Fat. In short, a multitude of performance benefits are derived from frequent exposure to cold temperatures, cold-water immersion, cold showers, cold-hot-contrast showers, and the use of body-cooling gear, such as the vest from CoolFatBurner.com or compression gear from the company 110% Play Harder, including: BAT (Brown adipose tissue) Activation Brown adipose tissue, or BAT, is found primarily around your collarbones, sternum, neck, and upper back. It is a unique kind of fat that can generate heat by burning the regular white fat (adipose tissue) found on your stomach, butt, hips, and legs(42). In most cases, you’d need to exercise or engage in calorie restriction to first burn glucose (blood sugar) and then glycogen (stored liver and muscle sugar) before finally beginning to utilize fat as fuel. But BAT can immediately and directly burn calories (including calories from fat) to generate heat(14) Enhanced Immune System CT enhances the immune system, primarily by increasing levels of immune system cells that help fight disease and infection(33). Increased Cell Longevity Perhaps you’ve heard that worms, fruit flies, and mice live longer when exposed to calorie restriction(31), or that regular fasting may help extend life span. It is hypothesized that this is a result of downregulation of the mTOR pathway(21), which can also bring about cell autophagy. This is basically how your body cleans out metabolic “junk” within the cells—and it’s the method that may allow cells to live longer and healthier lives. Endothelial Nitric Oxide Upregulation Endothelial nitric oxide is found in the lining of blood vessels. Nitric oxide aids in tissue recovery and regeneration(40), enhances blood flow, dissolves plaque, and dilates blood vessels, resulting in enhanced cardiovascular efficiency and blood delivery to tissue, which is very convenient for improving endurance performance. An inadequate endothelial nitric oxide system and subsequent poor blood flow can rob the muscles and brain of blood, oxygen, and nutrients(33). So both physical and mental function can be enhanced when nitric oxide is upregulated. Poor blood flow to the digestive tract is one cause of leaky gut and poor gut function, while high levels of nitric oxide can improve gut function. Two protocols can significantly elevate endothelial nitric oxide: exercise(30) and CT. Higher Metabolism and Lower Blood Sugar CT can cause blood glucose to be burned rapidly as fuel to assist in heating your body or stored in muscles to enhance recovery or performance—before that blood sugar can potentially be converted into fat by the liver(37). So while I’m not trying to give you an excuse to cheat on your diet and then use CT, it can come in handy should you slip up and eat too much ice cream (or too many sweet potatoes) How to Use Cold Therapy Ready to start shivering? Here are some practical ways to begin implementing cold thermogenesis: Keep your home relatively cool (60 to 65°F)(28). While working at your computer or watching television, wear a Cool Fat Burner vest or compression gear that combines pressure and ice. Take a five-minute cold shower every morning, or alternate twenty seconds of cold water with ten seconds of hot water. Immerse your body in an ice bath or a cold lake or river for five to twenty minutes once or twice a week. When possible, swim in cold water. When the boiler at my local YMCA broke last year and I was stuck swimming in 55°F water for two weeks, I could eat practically anything in sight for the duration and was still losing fat at an unprecedented rate. Beyond Training: Mastering Endurance, Health & Life 0 Comments What exactly is Overspeed physical training? 5/4/2015 0 Comments Overspeed training is, exactly as it sounds, the practice of training your limbs to turn over at a speed beyond what feels comfortable or natural. Just envision the Road Runner from the old Looney Tunes cartoons. Before getting into the how-tos of overspeed training, it’s important to understand that by spinning your legs extremely fast on a bicycle, or running at an insanely high turnover, or swimming windmill-style, you’re not necessarily replicating what you will do in a race. But here’s why overspeed training works: It is an effective way to recruit new muscle tissue, specifically by engaging more muscle motor units than by training at lower speeds. This is called a “neural adaptation,” and you can consider it a form of training for your nervous system(3). Through overspeed training, not only do your neurons literally learn how to fire faster and control your muscles more efficiently at higher speeds, but you also develop more powerful and quick muscle fiber contractions, which comes in handy for hard surges during a race or a tough workout. Contrary to popular belief, you do not need fancy equipment for overspeed training. While there are antigravity treadmills that use differential air pressure to reduce your body weight to as low as 20 percent, and extremely fast treadmill belts with a harness that literally hangs you from the ceiling while you’re running, you don’t need these fancy machines. They certainly do allow for “extreme” assisted overspeed training in an underweighted or low-gravity environment, but you don’t need to spend what a small automobile costs on a new treadmill. Instead, here are some effective overspeed workouts you can easily do with equipment you probably already have, or at least with relatively inexpensive training gear. Downhill overspeed running: Find a dry, nonbumpy area of grass where you can sprint about forty or fifty feet down a slope and then another forty or fifty feet once you reach the flat (to allow for the continuation of the overspeed effect without the assistance of gravity). Research indicates that a downhill grade of about 5 percent is ideal, but you don’t need to go to the golf course with surveying equipment to find the best slope. Just run down a relatively steep hill that isn’t so steep that you fall on your face. If you really want to get fancy with overspeed running, you can grab a partner (or a pole) and an overspeed bungee for your repeats. The overspeed bungee actually pulls you along as you run, forcing you to turn over your feet very quickly. Follow the links on the resource web page at the end of this chapter to see how to use these types of devices. Overspeed cycling efforts: A downhill slope or an indoor trainer works best for these efforts, although you can also do them on the flats. After a good warm-up, choose the gear with the least resistance that allows you to pedal extremely fast without bouncing in the saddle. Spin at the fastest possible cadence (preferably higher than 120 rpm) for a maximum thirty seconds, and then recover completely before doing the next set, completing five to ten sets total. Assisted swimming: For this workout, you need swim stretch cords. In a pinch, I’ve used a good set of fins to allow me to swim faster, but you’ll get better results with less muscular and cardiovascular fatigue by using stretch cords. With the stretch cords attached to your waist, swim as far away from the wall as possible, then turn and let the cords pull you back as you swim, which will be much faster than if you were unassisted. If you do this correctly, you’re going to find that your stroke turnover rate is incredibly difficult to maintain. You can add this kind of training to the beginning or end of one of your weekly swim sets. Be aware that overspeed running can create significant eccentric muscular damage, caused by your brain attempting to “slow you down” just slightly with each step. The ensuing soreness can be pretty uncomfortable the day or two after an overspeed workout. To minimize this soreness, introduce overspeed training into your program only after you’ve got a solid six to eight weeks of weight training and plyometric training under your belt. Although swimming and cycling overspeed training don’t cause significant muscle-tissue damage, your neuromuscular system does need plenty of time to recover and regenerate, so I don’t recommend doing overspeed sessions more than once a week. Beyond Training: Mastering Endurance, Health & Life 0 Comments How to do High Intensity Interval Training the right way 4/26/2015 0 Comments How to Do HIIT the Right Way A sample week of training should be designed around one medium-to-long aerobic session per week for swimming, cycling, and running. Each of these sessions should be devoted to lots of time spent in zone 2, with focused zone 3, race-pace intervals. For an Ironman, this could be a two- to three-hour focused interval training session on the bike, a sixty- to ninety-minute high-quality run, and a forty-five- to sixty-minute swim that incorporates 400-meter to 1,000-meter intervals. Here’s the key to the ancestral-athlete approach: The remainder of your aerobic training should be accomplished simply by staying active throughout the day. Later in this book you’ll learn about “biohacks” that allow you to incorporate this concept more easily into your everyday life, but here are some examples: Stand and walk as much as possible. (I stand six to eight hours a day while working and often conduct phone calls and consults while walking.) Never sit for longer than an hour without standing and doing fifty to a hundred jumping jacks, five doorway pull-ups, twenty push-ups or squats, or some other calisthenic movement. Spend as much time as possible outdoors in the fresh air, experiencing both hot and cold temperature fluctuations, without taking your phone and other electronic devices with you. Lift something heavy every day. (I usually flip a tire a few times or load up a barbell in the garage.) Commute whenever possible on a mountain bike or by foot, or even by new modes of movement, such as Parkour, MovNat, or fitness exploring. Begin every day with a cold shower to spark the metabolism, followed by deep breathing and stretching. Learn how to breathe, stand, and move properly so that your aerobic metabolism stays elevated throughout the day. Once you program your main aerobic sessions into your week on the days that create the least stress for you (typically on the weekend for the average athlete) and naturally work light physical activity into your life, you can then inject brief bouts of high-quality intense workouts and structured weight-training sessions throughout the week—but only if you feel completely rested and able to do them with perfect form. Using these concepts, an Ironman training week would look like this: Monday: 30 minutes easy bicycling skills and drills; 20 minutes easy swim drills Tuesday: 20 minutes heavy barbell lifts; 30 minutes run HIIT workout Wednesday: 30 minutes bicycling HIIT workout; 30 minutes swim HIIT workout Thursday: 20 minutes heavy barbell lifts; 30 minutes easy run drills Friday: 60 minutes injury prevention (e.g., training weak links of your specific body) and core training, yoga, or an easy swim Saturday: 2.5 hours of 20 minutes on, 5 minutes off cycling intervals at race pace; 3 × 1,000-meter swim at race pace Sunday: 60 to 90 minutes of 9 minutes on, 3 minutes off running intervals at race pace. Beyond Training: Mastering Endurance, Health & Life 0 Comments The best endurance athletes are performing only 20 % of the time at a high intensity 4/19/2015 0 Comments When you look at the training protocols of most elite endurance athletes, who typically perform ten to twelve workouts over fifteen to thirty hours a week, a distinct pattern emerges. Specifically, they spend about 80 percent of their training time below and about 20 percent above their lactate threshold (aka zone 4). This 80/20 pattern is so prevalent that exercise science has a special term to describe it: polarized training. When you look at endurance athletes—from world-champion rowers to professional marathoners to elite cyclists and triathletes—nearly all the top athletes use a polarized-training protocol: a large amount of time spent at relatively easy aerobic intensities with occasional extremely hard bursts at a high intensity. These athletes spend very, very little time in the black-hole region, in which you’re training above an easy, aerobic pace but below any pace that becomes extremely uncomfortable. You may already know this 80/20 concept as the “Pareto principle,” which states that, for many events, approximately 80 percent of the effects come from 20 percent of the causes. For example, one study(14) quantified the training-intensity distribution of professional swimmers over an entire season and found that about 77 percent of their swimming over the season was done at a purely aerobic intensity. Another study(3) investigated marathoners and found that during the twelve weeks leading up to the Olympic marathon trials, these athletes ran 78 percent of their miles below marathon speed, only 4 percent at marathon race pace, and 18 percent above lactate threshold. And what about those Kenyan marathoners I alluded to? Another study found that elite male and female Kenyan runners do about 85 percent of their weekly volume completely below lactate threshold. The evidence goes on and on. So the takeaway so far is this: Across a wide variety of endurance sports, studies have shown that the best endurance athletes are naturally performing about 80 percent of their training volume at a low intensity and only about 20 percent at a high intensity(15), either through selectively choosing the proper intensities or being coached to do so. And those high-intensity efforts are very, very high—with relatively little time spent in the no-man’s-land training zones in which most recreational athletes train. Before we delve into how to build endurance without training for dozens of hours each week, you need to understand how your body builds endurance and what the primary determinants of cardiovascular and endurance performance actually are. Your cardiovascular performance is based on three primary variables: 1. Heart rate (how many times your heart beats per minute) 2. Stroke volume (the amount of blood pumped per heartbeat) 3. Heart contractility (the forcefulness of each contraction of your heart muscle). Beyond Training: Mastering Endurance, Health & Life 0 Comments <

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