Exam 3 Lecture 2 Recording Transcript PDF

We've talked a lot about these. We've spent some time already talking about individual differences, right? So we'll kind of just review the formal definition of that and discuss what it means. We'll talk about metabolic adaptations to anaerobic training. We'll talk about what happens metabolically,...

We've talked a lot about these. We've spent some time already talking about individual differences, right? So we'll kind of just review the formal definition of that and discuss what it means. We'll talk about metabolic adaptations to anaerobic training. We'll talk about what happens metabolically, cardiovascularly, you know, pulmonary for aerobic training. Although you should be like, hey, well, didn't we just go over a lot of this? And the answer is, yeah, we did. So you should, you know, think about a lot of these things that you're hearing and be like, okay, this is good. I just remembered studying this and it'll be on the next, you know, aspects of it will be on the next exam. So that would be We'll talk about the athlete's heart and if there are differences between a good and a bad type of hypertrophy that might occur and what type of athletes, right? Talk about the variety of factors that are going to your progression through an exercise program, alright, and your training responses, why we use heart rate to establish training intensity. I don't know if you recall, but we did spend quite a bit of time about heart rate and how that that linear relationship with VO2 and exercise intensity when we were discussing metabolic rate in chapter nine. So some of that you should recall. Heart rate variability, rating of perceived exertions, lactate threshold. We talked a lot about that when we talked about VT1 and VT2 when we were discussing So that should be a nice little reminder. about continuous versus intermittent training, right? Because HIIT is still big. Alright, high intensity interval training is still something that a lot of individuals engage in. And I think predominantly because most of our sports are actually like intensity intervals, right? There are times where there are certain aspects of sports where you're kind of like on a break and then you'll be highly intense for some period of time. Then you're on a break and then highly intense, right? So there's going to be, you know, or potentially, I guess I should say without giving away, you know, the end result here, but are there differences between what your body or how your body adapts to that and what are advantages and disadvantages. factors on how to implement exercise prescription. Again, this will just be a dusting, right? Because most of you are, well, you're all required to, so you all are going to go into testing and prescription, right, next semester? So you will get, like, that's cool classes. So we'll talk about some basic aspects of the testing and prescription part, but nothing intense because that's what all of the next class is, over-trading and If there are, what are the current physical activity guidelines? and in particular we'll talk a little bit about pregnancy. So we have a lot of really fun things. How many people are super excited based on all that you just heard? You're like, yes, this is what I've been waiting for all semester. I believe. So we'll get there and hopefully we'll be able to spend the next at least three to four lectures talking about all of this stuff and then how we do it. because I think that's ultimately what I think major career goals are for all of you. You know for those who are interested in PT, OT, I mean let's be ultimately real with yourself. That is basically using exercise right as a prescription to help rehabilitate folks from injuries and or anything right. So that whole So, understanding what those training effects do and how they influence skeletal muscle, cardiovascular system, your respiratory system, even the endocrine system, can be really important for all of your peers. For those thinking, I want you to go into the medical profession. As part of the American College of Sports Medicine, there is literally an entire initiative called Exercise is Medicine. So how you can use and prescribe exercise to help alleviate certain chronic diseases. We talked a lot about insulin sensitivity and diabetes when we were discussing hormones, right? And how exercise can really enhance the sensitivity of a lot of the receptors associated with hormones, which regulate a lot of metabolic outcomes and can really be benefited by exercise training. So healthy lifestyles and exercise are going to become a really important part of many of your career outcomes. So I think this whole training thing gets everybody excited because you can kind of see that practical application come to life. As you well know, I'm sure I have plenty of weird examples, including What happens when you exercise when you're pregnant because as you can imagine I had to do that not only just leading up to my first pregnancy but running around after our toddler during my second pregnancy. So we can talk a little bit about some of those things that that happens. All right. We're going to start basically just as a reminder, right? We have three basic energy systems, right? We know that one size doesn't fit all when it comes to exercise, and we spent a lot of time when we were talking about those energy systems, talking about different aspects of a sport that might encompass those, and maybe even just an individual sport that encompasses one energy system, right? Powerlifting is all about like that kind of ATP PCR energy system, right? 400. 800, 800, right, you're talking about a short-term system. So somebody who engages in those. And then you can think about like, you know, marathons, triathlons, cross-country, right, are going to engage the long-term. Does that mean you don't train the other energy systems? Absolutely. cross training is very good, alright to kind of give certain muscle groups a break and activate others, alright during recovery times but we just want to remind ourselves that we have our immediate energy system with ATP lasting two to three seconds when you combine PCR you can get a 6 to 10 seconds out of that ATP PCR energy system. All right when we add the glycolytic, lactic acid or short-term energy system you're talking about exercise tolerance from you know about 90 seconds to two minutes kind of tops. Again that's all anaerobic so Muscular contraction in the absence of cellular oxygen and then finally the long-term energy system Which is our aerobic based energy systems where you should think of mitochondria and lots of ATP production particularly in oxidative phosphorylation and specifically with the biochemical pathway of the electron transport chain, right? Thinking about the amount of ATP that we can make. So again, just a reminder, we'll probably see this at least one or more times kind of pop up again and just remind ourselves that this is what we're talking about. So in first we're going to talk about our training principles and then get into anaerobic stuff. So ATP PCR and short-term energy system and then we'll likely get through a lot of that today and then be able to kind of highlight and review and emphasize new aspects of the long-term energy system on Monday. Okay, so exercise training principles, right? Basically, these are kind of like the overarching, quote unquote, rules that you kind of look to follow, right? In testing and prescription, you'll probably review some of these basics at the very beginning. And then you'll go into each component of an exercise prescription ranging from muscular strength, to muscular endurance, to cardiovascular health, to flexibility, body composition, you actually take these principles, all right, and apply them to your individual either case study or participant or maybe even yourself. Who's been very proactively using the knowledge you've learned to modify your own exercise program? If you haven't, you should, hello, you've learned so much this semester, at least I hope you have, all right? That you can easily modify your own training program to make, you know, optimize what you're thinking about or what you're doing. You even know about some of the eating habits that can surround that training program. So definitely take advantage of it. These are again basic approaches and you have this kind of very similar response that can occur When you're talking about improving performance, physiological adaptation and sex differences. Believe it or not, men and women respond very similarly to the majority of training adaptations, right? Both men and women can experience increases in stroke volume and lowering heart rates, experiencing insulin sensitivity, enhancing the lactate of enhancing but increasing the lactate thresholds both you know can burn more fat as a fuel prior to the lactate threshold rate so so many of these training responses will be similar right Um between the sexes. So let's start with the kind of most basic, I feel, principle that you should really think about, which is overload. And overload basically means that you should push yourself beyond your physiological comfort zone. If the exercise doesn't feel a little bit hard, Chances are it's not and it's not kind of pushing those physiological limits. That's really what overload is all about is pushing your physiological comfort zone. Pushing yourself past what's physiologically the norm for you. And overload is a constantly evolving principle. because your body can get used to exercise within a couple of weeks and require you to push yourself up to the next level. You notice that both with aeromic exercise, if you've been training for a while and running the same three miles, it should feel easier after a couple of months. If you're lifting the same five pounds on your bicep after two months, chances are you're like, this is so easy, right? You just keep, you know, chances are you're like, okay, that's not overload anymore. That's just the bare minimum, right? You always want to, as we say, kick it up an notch, all right? And basically, this Overload. can be modified. based on what we call the principal. All right. IT team. That would be frequency. How many days per week? I stands for intensity. And intensity is going to be many against two different things depending on what you're doing. The first is going to be the percent of VO2 max or the maximal oxygen uptake if you're looking to do both aerobic and higher intensity anaerobic work. or if you are doing resistance training It's typically a percentage of what we call the 1RN or the 1 repetition maximum. So percent of the amount of weight you can successfully move one time or the highest amount of weight you can successfully move one time. So, resistance training programs are most often done based on the one repetition math. Anaerobic and anaerobic, right? endurance type training programs are going to be based off of the percent of the VO2 max. You say well okay I'm thinking of VO2 max, well remember anything above the lactate threshold is anaerobic. All right? And believe it or not, all right, out of McMaster. University there's a whole group up there all right run by Marty Jabala who does a whole A whole bunch of anaerobic canning at 125% and higher of your VO2 max. Think about that for a second. 125% of your VO2 max. So they take it and they're just like, run a little bit harder. and a little bit faster and see what kind of tolerance you have for that. Can people do it? 100% Can people do it for a long time? With training, it can be longer. But you can push yourself past that maximum and a lot of times training at those higher intensities will facilitate adaptation, overload. Then T is going to be time, right? So like minutes or hours. Thanks, guys. First session. All right. So, or moan of extra. But fiddom doesn't sound cool, so fit sounds much better. And mode can simply mean are you on a treadmill, are you on a bicycle, are you swimming, right? Elliptical, stepper, that's what we mean by type of exercise. Shh! We set the first fit. frequency intensity and time. Bare minimum recommendations. Give me frequency, intensity, and time. So five days a week, right? For how many minutes? 30 minutes of what intensity? Moderate, right. So, the bare minimum is 5 days a week for 30 minutes at moderate intensity. What's the bare minimum if the intensity is high? Do we know? About 20 minutes of high intensity, three to four days per week. So yes, if you engage in higher intensity exercise, it's a shorter duration, less days of the week to elicit a similar response as a moderate intensity exercise, 30 minutes, 5 days a week. So I love doing hit stuff. I can get 30, 35 minutes of hit every day of the week with three karate classes in and I'm like golden. That's where I love to say at. Do you know what the minimum is? And I'm going to say this very general because it's actually the same for like flexibility and or muscular strength and endurance. days a week. It's the same. You'll learn all about this next month. Thanks. Bare minimum two to three days. two to three days per week. Am I right? And then intensity again for sense of one repetition max is going to depend on if you're building for strength and power. That would be a higher weight at a lower repetition so higher percent of your one repetition max for anywhere from like three to six reps. If you're looking for What do they call it? maintenance for lack of a better word right typically it's a lower percent of your one repetition max at higher repetitions, so 8 to 12 is the typical amount of repetitions. Alright. you will build strength using both. The extent to that strength building will depend though again on the percent of the one repetition max. Alright, so strength and flexibility, alright, or muscular strength, endurance and flexibility is about two to three days per week. And in general, they really just say at least engaging all the major muscle groups, right? So making sure, how many people do things like chest and tris, back and biceps, legs and abs? essentially, right? That's kind of like your, that's what we would consider all major muscle groups. So you do that for both flexibility and muscular strength and endurance. Listen, I can assure you, as someone who is fucking old, that ever since I started karate I am nearly at a full split and I Definitely could not do that before and a full split with less resting almost my entire belly object ground and playing straight. I could not do that before. I had always been fairly flexible, but I'm telling you, Doing that flexibility at the beginning of gravity class for like 10 minutes of all those major muscle groups makes an enormous difference. They do this thing called in and outs where you sit cross-legged and you have to bring your opposite toe to your opposite ear. I can touch my big toe to both of my ears and then straighten my leg fully up in a basically in a butterfly seated position. like do you see the look of my face? I'm so proud of my old self. Like I had no idea but I'm telling you that flexibility works at any age. 10 to 30 seconds for you guys. I'm bucking my home, so I'm now in the light. 30 to 60 second age group are right for those muscle groups. But if you hold it for that amount of time, so you're just uncomfortable, it's a huge difference. Two to three days a week. That's all. Same thing with muscles. Aerobic fitness, they encourage you to do more. So you can very easily work in Right? All of that stuff within the fit principle. All right. Um... for strength, endurance, and flexibility. The biggest thing though I'd say is, okay, we have this down, but I actually I actually say the mode of exercise in some ways is the most important and only because you have to know what your client wants. If someone hates running on the treadmill, don't be that person who says, but the treadmill activates the most muscle mass, so get on the treadmill. You're going to lose before you even start it. That's not something they enjoy. Find a bicycle. Find an elliptical. Find a stepper. Alright, steppers can activate just as much muscle mass as a treadmill. But it's not, it's something different. So that mode of exercise will really play into your client. Alright, and get them to the point where they want to engage in physiological overload. Questions about the overload principle? Probably one of the most fun straightforward ones The principle that goes very hand in hand with that is basically specificity. Specificity, as the definition says, refers to adaptations in metabolic and physiological function that depend on the type and mode of overload imposed. Basically, if you're training for a marathon, you gradually need to increase 1, the number of miles you run per week, right? the time at which you can complete those miles. Precipicely would mean you run. you test yourself on a treadmill. You're a Tour de France person, you're not going to run to train for the Tour de France, you're going to cycle. You're a swimmer, you're going to swim. So specificity tells us that overload is imperative. but where and how you apply that overload is important for what your specific goal is going to be. Can you see how that interplays with one another? Questions? And believe it or not, there are actually weight lifting types of exercise that you can do to enhance range of motion and swim power and if you're a breaststroke you've got to use your back muscles. Plenty of exercise to help facilitate increasing those back muscles so that you can enhance their endurance. So overload is pushing yourself past the physiological right comfort zone and specificity says you're doing that with a purpose or a goal in mind to train those specific muscle groups and or endurance groups. right to achieve that goal. mimic what you're going to do. It's game day every day, right? Probably the big thing you were ever told from a coach is practice like you play. If you're going to screw around in practice, you're going to screw around and hurt yourself in a game. So what mimics your score directly is best. Now could we make the argument that it's almost impossible to mimic the game during a practice? Of course. You know, especially when you know having played soccer, you know exactly what the girls on your team were going to do. That wasn't it. entirely true when you played against an opponent, right? You had to kind of figure that out as you go But the idea is that you're always going to scrimmage each other right before you play a game. Right? Because practicing a game is the best way to play a game. So that's what our specificity tells us. This is also true for maximal oxygen uptake specificity. Like I said, if you're cycling, you should test your maximum capacity on a cycle. If you're running, you should test it on a treadmill. If you're a swimmer, you should do it in a swim flume. So basically you want to engage the muscles you're going to use. during that maximal exercise test. So you are understanding how your physiologically your adaptations have changed and based on those new values you then prescribe exercise again, right? That's where you ensure overload occurs. You specifically test that maximal oxygen consumption and then reassess your training intensities to ensure that you apply overload to that training. All right. Like he said, so if you take a look at improvements, right, there's, you know, a huge amount of improvements that's again, you know, obtained when you engage in the appropriate What's your problem? specific training mass test So do the right thing, right? These swimmers clearly do well when they do a tethered swimming test as compared to a running test. you're using more muscle groups that are associated with what your end goal is. Right? Running is great for cross training days. Do I say don't do it? No. But if your main outcome is one thing, ensure that you're maximizing your exercise prescription towards that one goal. Which is why when you get to testing and prescription, you'll learn the importance of sitting down with your client first and doing a physical activity screening and asking them all of those types of questions like what do they like to do, what is their goal, and so forth. So you can begin to engage. with them. Again, we know that there are and blood pressure that stimulate local either receptors or sensors or vasodilation to occur. So it's extremely important for local muscle specificity to be trained when you include that in, again, specificity. For the reasons I just said, you get a more effective redistribution of the cardiac output, you increase capillary density, you see a combined effect, And basically you can enhance oxygen and carbon dioxide transfer as well as Waste removal. So there's a number of benefits, again, that are obtained through specificity, not just improvements in oxygen consumption in terms of VHVAPs. but at the muscle level locally with those muscles that are being pushed for that specific outcome. Well, do you guys have any questions about overload and or specificity before we move on? on to our last 10 principles. I feel like this is where everybody's like, oh yeah, this totally makes sense now. Why couldn't we have taught this crap all the entire time? Sorry. Lori, any questions? Alright. So let's talk about the individual differences principle. I think the name speaks for itself. And I think I've said the top line probably about a million times in this class along with intensity and duration, right? That not similarly to a training stimulus. I always tease JLo has a $2 million dollar butt and I have a five cent butt. Like it's just never gonna happen no matter how many squats or lunges or anything that I do. She's just gonna always have, you know, the $2 million rent. Just is what it is. Individual differences. Sorry, J-Lo. Just getting out of the one day was a lot of fun. But we all know right we've even said it before you and your friends all go to the the gym. Somebody's got nice biosex and you're like you know yours might look like you know Play-Doh just came out of the frickin' container and you're like, what if I could help with that? Right? It just sucks, but it is what it is, right? You might have great defined legs where your friend does it, right? So it's a little bit of a give and take and there is some genetic predisposition to how that's going to be. Does that mean you can't obtain the training benefits? No, it just means they're not all going to be the same. individual differences. Let's move on before we get too depressed. Alright, reverse ability. Reversibility is also known as D training or the stopping of training. How many people have done that before? You go on a a rant and then all of a sudden you're like, meh. Right? Sometimes what's the biggest reason you stop training while you're in college? So maybe there's two reasons. Go ahead say, I heard you over there, what did you say? Well sort of, go ahead, what? I know somebody said something. Somebody say something? What's one of the two reasons that you stop training? Lack of time, right? You get too busy. That was the one thing. What about the other thing? injury Damn it! Alright, three things. Injury or what's the other eye? We just literally talked about at the end of Illness, right? How many times did you get sick and that cough doesn't go away? nose is still stuffy or something happens right and it's been a couple of weeks and you're like damn you get back to exercise you're like what happened Well point number two tells you what happened is because as crazy as it sounds it takes six to eight weeks to develop aerobic fitness levels and sometimes closer to eight to twelve weeks to develop that whole muscle memory associated with resistance training. one to two weeks of D training or stopping training to have it go away. How many people are now really bummed? How many people took that little time to go away? Well fuck you, I'm not teaching anything. Alright, you all have a great day, I'm gonna go home now. Yeah, it goes away really quick. All right aerobic endurance in particular goes away really quickly That muscle memory takes longer to kind of link up and does take a little bit longer to disappear All right, we actually I was actually part of the study in my master's degree program that looked at He was about eight weeks of either aerobic or resistance training and then six weeks of D training and the aerobic training was back to baseline the strength training maintained about 75% of that, you know effort that you got to at the end of the eight weeks So it does take a little bit longer because you've got to think about it, right? The basic unit is that motor unit. It's that neuron constantly sending that all or none stimulus to the muscle. That doesn't just disappear, right? And for sure, training improvements lost within several months. PhD students who just finished actually has a really cool job being the exercise physiologist for NASA right now. in Houston. It's amazing. But this was what he wanted me to ask him questions about. So we sat down together and found some research articles. And even the most elite athletes will go back to baseline if they are inactive for several months. And research shows that it does not take them less time to rebuild them. Right? So that's a question I get a lot. You're like, oh, if you're fit before, do you get back your adaptations quicker? And the answer to that is no. You might feel like you do, right? It's going to depend on how long you're out for and really I hate to say but your motivation to get back. Sometimes it's the fact that that person is motivated to get those things back that might make it feel like it's coming back quickly but the reality is Just because you're more trained doesn't mean it comes back faster. That was a really depressing thing that I learned with Jonathan during that whole exercise. I assumed elite athletes like anybody else could lose their adaptations if they stopped training. right? Especially elite athletes, right? That training intensity is high a lot. And the minute that intensity drops off, those adaptations do go away. Alright, so the moral of the story is... What's the moral of the story? Don't stop, right? Why don't you start? Don't stop. Right? I mean if you have to stop like we all have to stop sometimes right if we're over training ourselves That's not good. If you're getting sick all the time. That's clearly not good either All right, but once you start, all right, Thank you. Don't stop, keep it going, all right? Questions about the training principles before we get into the anaerobic stuff? So So. So we all know the training principles. Good. All right. What's the moment we dislike the most? I think it's a toss-up between individual differences and reversibility, right? I think overload and specificity, everyone's like, got that. But it's like that I'm not going to respond the same or that it goes away really quickly. I think those are the like, you got the two happy ones and then the two make Shemaiah kind of once. Alright, so what goes on with the anaerobic energy system, alright, and how we adapt to training there, alright? So let's just straight up say, right, with consistent anaerobic training, you will find an increase of things like anaerobic substrate. Now, what do we consider a substrate or fuel for exercise, anaerobically? Glycogen or glucose, right? So muscle glycogen is a substrate that will increase. What else in the muscle? What else is in the muscle? anything else in the muscle besides glycogen? Tommy? That's anaerobic. Doesn't last very long but it's still there. Starts with an A and ends in an E. Middle letters T? Really? You guys are killing me today. ATP and PCR? a substrate, right, that we can increase. So anaerobic substrates like glycogen, ATP, PCR, alright, lactate also increases, believe it or not trained individuals, we said this once before, right, generate more lactate than an untrained individual. However, we have a higher buffer capacity, right, that's associated with that, right? Alright, so base on point number one, if you have more substrate and more muscle mass, you're going to need more enzymes, right, to take care of them. So you have an increase in key enzymes that control anaerobic metabolism. Blood lactate reset, glycogen and glycolytic enzymes One of the bigger things, and we talked about this once, all right, and we were somewhere else talking about pain, all right, and pain tolerance. And I think I kind of like joked at one point, it was like, I want to feel pain, I'll like, you over the head with something, right? Like, soreness. Right? Is a very different sensation than pain. But if you're not used to muscle soreness, you're going to perceive that as pain. So folks who don't necessarily exercise regularly and you say push them too hard to begin with, that muscle soreness, they're going to associate with pain and exercise. Which is unfortunate, but over time... you can actually kind of like enhance that tolerance to either that soreness right or that pain. In fact even if you're feeling sore a lot of times the next day You kind of don't have a choice. It's like okay. Well. I've got to go exercise right especially if you're on a team right or training for something And a lot of times when you start to see all of these improvements as in you know, you can exercise longer even anaerobic typically or resistance training or lifting heavier weights, that increases your motivation. Which I hate to say but is like the number one typically barrier to why we don't get exercise done. Well we don't have time. Well the truth is your phone gives you the fact that you spent three hours on social media. So don't tell me you don't have time. You just spent three hours Instagramming, Snapchatting, or whatever the fuck everybody does now. Tiktoking, maybe not much longer. Facebooking or whatever. You could have taken 30 to 40 minutes there and engaged in exercise. Am I calling you all out? I called myself up, I did that yesterday. By the time I got off at my five o'clock and I was like, good, I'm going to make dinner. like does not, does not. I have an extra workout that I have to do tomorrow so I gotta pack it up. and two tomorrow. After karate class tonight, it's going to be a shady day. And then another two on Friday to catch up. and then I'll only take them one day off. Whatever, right? But we do get distracted. That motivation comes there and it might override that that want to kind of scroll and click. We've all been there. Let's not deny it. Let's make everybody feel better about what I just said. Who's done that before? Everybody raise your hand because if you don't you're lying. much Lonnie, right? We've all on it there just been the days where we do it right it's just it's human nature right that more than to exercise probably is one of the biggest things, right? To increase adherence or you'll want to to do that, right? So here's just some ideas of about the percentages that we can increase. So you see anaerobic enzymes in the whatever, neon yellow, PCR in the blue, ATP in the green, glycolytic capacity in the teal, and anaerobic or glycogen content in the orange. And you can see basically there's anywhere from a 20% to 40% increase in anaerobic substrate, and enzymes, or capacity. perform work. That's a pretty intense. Alright? Increase. All right Again, that's with regular anaerobic training. or even high intensity interval training. You can do both. And this is specifically within our right for the scalar muscle. Some of the things that you do, alright, to enhance some of those are you increase motor unit firing right we talked about this when we were in skeletal muscle but let's just remind ourselves you can increase motor unit firing and recruitment of those motor units recruiting more motor units remember we'll increase strength recruiting more motor units over time is power increasing those substrates and glycolytic enzymes with metabolic type adaptations. Shh. Keep in mind you must have neural and strength adaptations. before you get hypertrophy. So your neural and strength adaptations will occur first with hypertrophy lagging behind a little bit. You've got to increase that strength before you get the pump, for lack of a better word. So you have neural and strength. increases first. followed by hypertrophy. That's kind of the order in which those adaptations will occur. Again, neural and strength. followed by hypertrophy. Again, you increase motor unit firing and recruitment. and the frequency at which they fire to increase strength and power. Shh. So we're seeing kind of neuromuscular adaptations, great metabolic adaptations. Thank you. Questions about the anaerobic adaptations to trade? Bye. We see a lot of those, what is it, harder, higher, faster things that are out there, right, those documentaries? How do we get there? You can say it. illegally So lots of things on the market, lots of banned substances out there. Right? The biggest one is going to be any kind of like illegal tea, testosterone boosters, growth hormone boosters, anabolic steroids. Right? You know? That's one of the big things you just always have to remember also, especially in guys, you know, steroids, you know, are typically then also kind of coupled with an aromatase inhibitor. So you don't produce estrogen because there's really only an enzyme that interconverts testosterone to estrogen called aromatase. And there is a condition called gondicomastia that is common in, you know, individuals who engage in a lot of anabolic steroid use that there's too much testosterone and that testosterone gets converted to estrogen so you see kind of feminizing of certain you know areas. There are surgeries. that you can get. Breast development is one of the big things that are associated with gynecomastia and there are actually surgeries for that. I've been in this field a long time. I've had colleagues who... How'd you do that? So just, you know. think about it if you're, you know. conjuring that path. Creatine does work though, and so does Caffeine, the C's. Totally work. In fact, caffeine works so well. Anything over two cups of coffee, I think I mentioned this to you guys before, is considered illegal. to two cups of coffee prior to an event. Maximum time for caffeine is anywhere from about 45 to 90 minutes, usually close to about an hour. after you take the caffeine is when you kind of stop. your peak amount of caffeine in your system to get the anabolic effect. But creatine is very good for this anaerobic system. Alright, let's talk about aerobic. Alright? A-romic, believe it or not, you have to have- similar metabolic adaptations, right? Or I should say physiologic adaptations. You need more substrates. You need improvement in the systems that are associated with this, aka ventilation aeration, the respiratory system, central blood flow, which is cardiovascular system with peripheral blood flow and stelenum muscle metabolism. So meeting more intramuscular triglycerides, more glycogen, more aerobic enzymes. And again, positive adaptations are independent of race, gender, age, and health status, meaning that exercise can be beneficial across the lifespan for a variety of healthy and chronic disease related populations. Which you'll learn in exercise testing prescription. beneficial across the sector. you you All right, so you know I usually you know And I might just, this isn't. I hate to say something that limits. I always try and flip it around and like, you know. approach from the positive. These are the physiological factors that can Change with her face. So there's minute ventilation perfusion diffusion Oxyhemoglobin Association, arterial oxygenation, cardiac output, blood pressure transport, So all of these things are potential areas of improvement. We say limit just because these are the things that are untrained in a sedentary person and can have the potential to change in an actively training individuals, all right? So that's why they say limit, but like I said, if you want to switch it around to feel more positive, right, these are all the systems that can improve, alright, with aerobic exercise training compared to a sedentary state. So we'll go through a couple of them. Let's start with the metabolic adaptations. Basically, we have an increase in the respiratory aspects of skeletal muscle. We know that that comes from the increase in capillary density. You can actually almost double the amount of capillaries that are in an exercising trained muscle compared to an untrained muscle. So more capillary density, more cross-sectional area, greater blood volume and delivery of oxygen and removal of waste. maintaining that velocity of flow remember that between cross-sectional area and velocity of flow. We mentioned this before, but one of the major metabolic adaptations is that the mitochondria become larger and more numerous. All right? Mitochondria actually had its own DNA. I remember telling you this, and most of that mitochondria actually fall. It's a very rare instance. But all of your mitochondrial DNA actually comes from your mama's side. It's maternal. There are some documented instances, but it's rare that there's some maternal contribution, but it's mostly maternal. That mitochondria is a mommy thing. So I feel proud when I take to the sports. So we have improved capillary density, increased size and number of mitochondria and basically a nearly doubling of aerobic enzymes, alright, and that increased capacity to generate ATP within the mitochondria. And this can start to occur pretty quickly, alright, with regular training, the first two weeks really. Yes, you need to continue doing it and just establish that if you stop doing it, it goes away. Thanks. One of the other things that occurs with exercise training, and you mentioned this because we can change the lactate threshold from about 50 to 55 in an untrained person to 70 to 75 in a trained person, meaning you can enhance fatty acid oxidation with exercise training. So you become more efficient at burning fat as a fuel. We already know we have greater blood flow, meaning more engagement of the mitochondria for beta-oxidation, a prep cycle on the electron transport chain. We use oxygen as our final electron acceptor. We already noted that you have greater aerobic enzymes. All right, within those first couple of days, this includes enzymes related to lipid mobilization and metabolizing enzymes. So things like our hormone sensitive light paste, lipoprotein light paces, all right. All of those increase. We already mentioned you have larger and more numerous mitochondria to increase that respiratory capacity. Remember, at the same relative workloads or if you have a decreased head colony response. Meaning you're not kind of getting this big bolus of epinephrine coming through to stimulate glucose metabolism, right? You can use the norepinephrine that's there to engage fatty acid metabolism. It's not until you get to the higher, remember near max exercise intensities, that trained individuals will have a higher sympatho adrenal category. Questions about lipid metabolism? back Here's just some of that in a figure if you guys like it right so before training in yellow after training in green right so carbohydrate on the top so lots higher carbohydrate levels before training, lower after, and then the graph is completely pretty much flipped for fat where it's a lower fat oxidation before training with a higher fat oxidation after training. Very similar in terms of K-Cal expenditure. Okay, calisthenics are going to depend on your V of max and how quickly that changes and even then sometimes the calories expended difference isn't huge if you're looking about you know or looking at it similar exercise out right say 30 minutes at a given intensity. A lot of times the trained individual will often exercise longer, so they're talking 40 to 45 minutes. At a given intensity and the longer time you engage in, we'll use more calories. So that's where that comes from. And just kind of to couple with that, right, there's the decreased carbohydrate metabolism below the lactate threshold. However, During maximal exercise a trained individual will utilize carbohydrates more efficiently. But in the meantime again, you're going to enhance the fat oxidation to spare those carbohydrates, which is one reason why you can have an enhanced maximal exercise experience because you've what's called spared, S-P-A-R-E-D, the carbohydrates. So using more fat as a fuel leaves the carbohydrates alone. This way when you engage in that exercise above the lactate threshold, you have more to engage in that high intense Does that make sense? They're not using them, they're still there. So when you engage in them, you have more of a of that glycogen left. Thank you. You guys know maybe so? Alright, and last but not least, because everyone is on the struggle fucking bus today, I can just see it in everyone's face. Whatever Because we'll start the next class with a lot of the cardiovascular stuff we've already seen so that would be nice and quick All right, but last but not least we know that there's changes in muscle fiber type and size, right? So basically you experience muscle hypertrophy, right? So increase in the cross-sectional area which we talked about during skeletal muscle But as a reminder increased cross-sectional area with anaerobic and strike training, right? so that muscle fibers built in and you have a greater cross-sectional area. You will enhance these metabolic adaptations in aerobically trained individuals. They do have larger, alright, slow twitch fibers, alright, compared to the untrained individuals. What they do is they somewhat hypertrophy, but they also elongate, alright, to create more surface area for gas exchange. So whereas you just get this really big bulky hypertrophy, you know, fast twitch muscle fiber, You get a hypertrophy, but elongated slow twitch muscle fiber. Truth is if you think about when you see elite kind of like marathoners, they're extremely striated, but very kind of like It's not a big bulky muscle, right? So there's some hypertrophy compared to an untrained, but they also elongate for an enhanced of the cross sectional area to allow for things like gas exchange and so forth. All right. enhancing that metabolic potential. Struggle last questions. We'll start with us questions on Monday. You know, basically overload specific to your exercise related goal, right? Individual differences, we will not all have J. Lo Lutz is basically what it comes down to, right? That every individual will have their own response even to a similar training program, right? We all kind of respond differently. For those of us who've gone training with a friend, we probably notice those differences even though you're doing kind of the same things, you know, workout wise. And the last We noted that with resistance training it takes longer than that, right? Six to eight weeks is the normal time frame to start establishing really solid foundation for aerobic exercise, but closer to eight to twelve weeks for resistance training. And as such, if you've established that kind of, as they call it, muscle memory, but that motor unit connection, the neuron to the muscle, you lose resistance training a little bit slower. A lot of times after, you know, I was telling you a study I, you know, I'll co-author on that eight and six weeks. Folks were retaining close to 75% of their strength. So it takes a lot longer to lose anaerobic, alright, strength adaptations than it does to lose aerobic. That goes really quickly, again, about one to two weeks, alright. And then we talked about just lots of things that had to do with strength training. That men and women can experience very similar increases, alright, to training, whether it be aerobic or anaerobic. Alright, we talked about the muscle hypertrophy increase in lactate, increase pain tolerance and motivation. Anywhere from 20 to almost 50% increase in things like glycogen, PCR, ATP, glycolytic enzymes and so forth, right? That you experience a change in not just the musculoskeletal, the enhancement in neural strength and then eventually hypertrophy, right? We said the neural and strength came first and the hypertrophy followed later, alright? But that you can have these metabolic adaptations to exercise training as well, which is the increases in the glycolytic and short-term energy system related substrates and enzyme control. Those are really the big things related to strength. As an aside, aging individuals can have the benefits from strength training. In fact, a lot of times I mentioned the word sarcopenia and dinopenia a couple times in the in this class, right? In fact, a lot of times those strength training programs are just as, if not more important, as you age to maintain the function and that amount of muscle mass so that you can, you know, maintain activities of daily living. Kids can experience those types of things. There's a lot more literature on kids lately. Because kids grow so quick, a lot of the attitudes You see in resistance training with kids are neural base. All right. A lot of times it's hard to look at like weight based adaptations to exercise training for those, you know, you know, for me at the moment, every time I turn around like my kids are bigger and like you know my older son I was looking at him like you've grown and he's like really? And all of a sudden, we had a doctor's appointment. for physicals like back at the beginning of the school year. And I'm like, you're 6'1 now. What the hell is going on? two and a half inches since, you know, September. And you know, my little one, same thing, he's now officially I'm looking up at both of my kids. My little one hasn't hit uberty yet, right? is a nice orchard out in have to go watch it. It's kind of funny at the end. Right? He hasn't really done that, so he's still my little kind of geeky. fall, right, and just kind of have to get the little growth spurt thing to go with it. But yeah, so you know it's really hard with how quickly they grow to make these you know assessments based on height or weight because it's constantly changing so a lot of times it's related to those neural adaptations. right? How that motor unit is recruiting muscle fibers and so on and so forth. traditional is a little more difficult. But lots of good literature on kids because I know that there's this kind of like for lack of a better word of like engaging kids in too much resistance training at too young an age, right? There's not a ton of evidence to support that that's a problem except it done incorrectly in terms of posture and or form which can be problematic especially if you're using heavier weights with bad form or bad posture. right? But easy ways to get around that, leave or not, kids can benefit immensely from body weight. exercises push-ups sit-ups wall squats wall sticks like all of that jumping jacks believe it or not can really do wonders for kids, anaerobic, anaerobic. I just realized I forgot to mention that last time I wanted to touch base on the differences that aging can impact. At any age you can have impacts of the structure. Then when we talked about aerobic exercise, we basically talked about the basics to start with. Metabolically, you see very similar increases in enzymes and substrates related to aerobic exercise training. These energy systems have more to do things with the Krebs cycle beta-oxidation and the electron transport chain. We know that there are larger and more numerous mitochondria in aerobically trained skeletal muscles and that they hypertrophy but not necessarily the same. They do increase cross section but they also elongate to increase surface area for things like oxygen and carbon dioxide exchange. right? And those were really the big things we kind of touched upon earlier. The last but not least, we talked about the mitochondria and the one big training adaptation we said was a carbohydrate spherin. use fatty acids right longer all right as your lactase threshold changes from about 50 to 55 up to close to 75 percent of your VO2 enabling to use fat as a fuel for longer and and spare that carbohydrate, right? So with that, you know, that was all the kind of remember the old stuff. This was all like literally just the last chapter, the cardiovascular system. So a lot of this stuff you're gonna be like, oh yeah, I remember What's really cool is some of these graphs are really nice, alright, in terms of a nice little reminder of what you recently studied to show it to you in that form, alright? So this is a physiologist's dream right here, this little, you know, raft where you start with one thing and you end in a totally different kind of like, uh, organ with a totally different kind of thing going on. You know, this is the true epitome of, hey, when you change plasma volume and red blood cell mass, you can eventually correlate that to how they then become increases in local skeletal muscle blood flow of the active muscle. And you know, if you ever like, people, what did you ever mean by like, A goes to B, goes to C, like this is what I'm talking about, right? This is where I said, hey, start with this and put your end goal, this contraction, and see how many steps you can fill in. This is a really great example of that, right? So like you said, you start with increases in plasma volume and red blood cell to enhance total blood volume. Remember more blood in the ventricle increases the stretchiness and the compliance increasing the dimensions and this is also due to an increase in venous return so if you have a greater blood volume you're returning more of the heart, putting more on the left ventricle. Remember, Frank and Starley says that when we have a bigger stretch, aka we pull our rubber bands back, we get an enhanced contractility. When we contract, we increase the ejection fraction, aka the end systolic volume, so or reduce the end systolic volume. We increase end diastolic volume, which relates to an increased and maximal stroke volume. Stroke volume being part of the cardiac output equation. that you increase maximal cardiac output. More cardiac output means you have more blood to be distributed to the skeletal muscle. When that skeletal muscle receives the increase in blood flow, which facilitates the increase in pressure, we know that's one of the local factors to stimulate the release of or the relaxation of the precapillary sphincter's opening. and optimizing that enhanced cross-sectional area allowing for greater blood flow. to go through to the muscles and there we go. Is that not awesome? so excited about that. He was like, no, I'm not really a physiologist, but I am by training and this is like so fun for me to like do this kind of stuff. All right. So it is also the kind of incredible how you can think about your molecular structures like your red blood cells and so forth. And how that can ultimately relate to the increased bulk heart and skeletal muscle function. So I think the body is pretty incredible in that way. in allowing for these items to be added. to occur. So as a reminder we'll kind of go through these things and then talk really quickly. I just want to address this whole athlete's heart. We talked about physiologically what happens in the cardiovascular tract. The heart gets more efficient. The big thing is that you can increase that left ventricular muscle mass. We mentioned that also in the cardiovascular chapter. This is what they call cardiac hypertrophy, this athletes heart, how it becomes more efficient at the heart rate gets lower, but because of the compliance and the contractility, the stroke volume is always higher In athletes' heart rate at rest, submaximal and maximal exercise stroke volume is consistently the one variable in our equation. that increases, alright? We can see up to a 25% increase in heart volume compared to a sedentary heart. the amount of training right duration are two other words that we heard pretty much almost every class is going to dictate that. but we want to bring your attention to, all right, the enlargement can be either eccentric or concentric. And not both types are good. All right. Ecentric hypertrophy is basically the good type that you think of. So put that in a happy color, right? Ecentric cardiac hypertrophy is where you increase left ventricular cavity size, right? Increase that left ventricular muscle mass to do that whole enhanced, complete clients and contractility that you think of with this athlete's heart. However... An athlete's heart can also undergo what we call kind of like the band cardiac enlargement via concentric hypertrophy. And a lot of times this happens in you know The condition you're probably most familiar with it happening is heart failure, right? is if you like as crazy as it sounds right two pictures of the heart right kind of reinforce the muscle volume and you have the nice If not sometimes bigger. And again, that's going to be the Easter. Patrick. The concentric, which you see a lot of times in heart failures, what happens when that left ventricular basically have any size. It shrinks, right? and that constant unable to be Releasing ejection fraction, you know is a hallmark sign of heart failure. Right? Reduced ejection fraction. So, ejecting less blood per beat. contrary to the athlete's heart which typically ejects more blood from the stroke body. typically see this kind of hypertrophy. Well, one potentially with mitral bowel problems or older athletes who are in heart failure. They can still exercise, but something to be aware of. There is a subset potentially of resistance trained individuals who kind of undergo this, alright, concentric hypertrophy. especially if they engage in what's called and we mentioned this before What's the valsalva? Anybody remember what that meant? Thanks. About Starboard? Right, it's when you're lifting and you hold your breath, right? And when you hold your breath, you contract your diaphragm, which is going to do what to the vena cavas and the blood flow that's coming back to the heart? Clamp it off. And so what's your heart gonna say? Holy crap! What the hell is going on? So what it does is the process pressure overload manifests itself in a negative way. rather than a positive way, alright? Now does this happen all the time? all the time? No. But those who kind of regularly and overly over years of engaging in this type of brat holding. is problematic. You probably notice now every time you are cued when you exercise, be like exhale on the contraction, right? Or on the work, a lot of times they say. So it's you kind of whatever and then you push up and you breathe out to force you not to hold your breath. to potentially cause that kind of problem. So just something to think about not to say anybody has it or But it's just something that when you engage with your participants potentially right in this manner that might notice right? So just functional versus pathologic, this is what we were just talking about, right? Disease can increase cardiac enlargement in the bad way. And it doesn't deliver exercise can really cause some temporary problems What's really interesting is, despite the fact that exercise is probably one of the most profound stressors you can put the body through, You don't appreciate that after sitting through this class and all of the things we've talked about and how exercise challenges your system from as simple as like you know your biochemical systems through your endocrine system. But the reality is those temporary challenges manifest into benefit, or I should say beneficial adaptations. And so while it does this temporarily, the athlete Ben Ruckupri and basically says, okay, well if you're going to do this to me, my response is to become more stretchy. and increase the amount of blood I can inject per means. So this athlete's heart doesn't necessarily you know constitute dysfunction unless we come to this side because of you know, inappropriate technique, whether So we, I think I've mentioned this probably about a bajillion, million times, right? That plasma volume increases anywhere from 12 to 20 percent. And it really only takes about a week to enhance the phasmin volume, alright? What's really great about phasmin volume, alright, is that it increases things like circulatory reserve, so it allows for what could be a quick change from rest or lighter moderate exercise to higher intensity, so that you're able to have that blood volume. a right to be circulated. You know oxygen transport here too, but what are the really interesting things is you sweat from the extracellular fluid? That's where you lose water from basically this plasma, right? And explain expanding the plasma volume allows you an increased ability to temperature right here. A really profound training adaptation is that you actually start to sweat sooner when you're trained compared to when you're untrained. And I'm pretty sure we talked about it, but it is not necessarily the sweat, but the what of that sweat that releases the heat. the evaporation of that sweat that causes the release of that heat. So it's not just the sweating, it's the evaporation of that sweat. So if you're sweating more and evaporating more, you're able to dissipate more heat and a trained individual can sweat sooner. That onset occurs sooner. in a trained individual, right? Similarly, right, if you decide to detrain, You lose those training adaptations very quickly again a week. All right, but the benefit are a near 12 to 20 percent increase in plasma volume and almost increase the hemoglobin in blood. and you can get such big stroke volumes. as a result of just simple changes in plasma and red blood cell mass. All right questions next couple slides. We're going to go through really quick Because we already seen them. Well we haven't seen them but we've already talked about them. Alright, these are the figures that I really, really like a lot. So we look sedentary in yellow, all right sedentary student well I should say students after training and then endurance athletes. One reason I really like this is because it demonstrates perfectly what we've been talking about. has the highest resting heart rate. untrained individuals and then you have your trained individuals with lower resting heart rate. And are these resting heart rates pretty much through submaximal exercise? before you get to max. Right, so heart rates are lower, right, at similar oxygen uptake, right? So for example, if you look at two, right, an endurance train athlete is a little over 100. Right? A... A college athlete after training is at 160 and you're looking at about 190 in a cemetery person, right? reach their max. But notice the difference in maximal heart rate. We said there's not really a big difference in maximal heart rate, right? If you put a little circle around it, they'd all fit in the one circle. So it's exactly what we were saying when we were going through the cardiovascular system is that trained individuals have lower resting and submaximal heart rates and similar maximal heart rates. It's just a really cool graph to kind of show you all of that. Right? And if you are beginning stages of things like overtraining, is heart rate variability. Remember we looked at the EKG and we talked about the P, QRS and T waves? If you measure between the R waves and you count the time and then look at it in a minute, you can actually calculate heart rate. And so this simply called heart rate variability or estimating right the art of art variability to understand their recovery. How many people already do this? I know people look at their heart rate kind of like first in the morning, right? And maybe throughout the day. That morning heart rate should be really low. Probably the lowest it is at right after you wake up in the morning. If you notice it start to creep up especially if you're increasing your training intensities that could be the the beginnings of overtraining. So this a lot of times is a really kind of overly simple way of assessing how your body is responding to this training or change in training. Particularly again, if you start training for a vent and you've really beefed up your training regimen and it's for a prolonged period of time, if that heart rate in the morning All right, that variability begins to change. All right, it could be an early sign of over-dosing. training. So that's how we use a heart rate. You know wake up first thing in the morning literally just do this for 10 seconds times if I stick and write it down in the comments below. journal, stick it in one of your notes in your, you know, your phones or And just see how it goes. If it's pretty consistent, right, that heart rate variability can be a sign. My guess is mine is all food bar since the puppy came around and she loves it at 3.30 a.m. Waking up for 15 minutes to go eat something and go outside and then I have to try and fall back to sleep before 5-15 which is something. So yeah, I think my everything is all sorts of I like bought these little under eyes. I wear like Sundays I really do and the boys are like what are you doing mom? I'm like well But I don't really want wrinkles yet over dark circles. I'm trying and of course then everybody in the house is like what's going on? I'm fine with you, and it'll take me a long time. But that's my heart rate variability, my eyes. He looks so tired. I'm like... Fuck you, really? You look like shit too. What, you gained 10 pounds? Oh, you don't like that? Do not ever say we're here. during certain times of the year like the middle Feel free to give them a lap book. Campbell the Fruits. It's always fine. I'm going to do that. Alright, this is another really amazing one, stroke volume. Again, vegetarian yellow, trained college in blue, and endurance athletes in red. Consistently, what do we notice? You have a higher stroke volume at rest submaximal and maximal exercise. graph is pretty clear, right? If you kind of like, I did for the last one, if you look at or you take one and you go up, right, your axis, you'll notice 80 for sedentary, 100 for whatever, and close to 120 in trained athletes, right? And you can look at any of those integrated axes and see the difference. Cardiac output. We said cardiac output is what for rest and so maximal exercise Look at the graph and then tell me what you see. The same. You see how they're all clustered all together, right? But you notice by the arrows what's different. maximum cardiac output which we know is higher in trained individuals compared to untrained individuals. Right again, I like these graphs. They're really nice at illustrating the points. We've already talked about And then we're going to do the same thing. exercise which again makes sense if you're having a higher amount of cardiac output so they're able to extract more oxygen right aka remember we went back to our super fun rap at the beginning. Right? Is that right? And just as a reminder, remember blood flow distribution, submaximal exercise, it has this cardiac output, similar cardiac output, and resistance to change, alright, and increase the oxidative capacity. You have the larger maximal cardiac output with training where you get the greater blood volume. sectional area. velocity of flow, meaning it can go slower. even if there's more volume, okay? Yeah, you should be like, oh, I remember hearing all of this, right? As you can imagine myocardial blood flow also increases with exercise training around You get again increased cross sectional area coronary arteries, all right, proliferation, growth, collateral vessels and capillary density. Remember what I told you about collateral? circulation or collateral vessels. All right collateral circulation is that your heart is experiencing area of low blood or low oxygen delivery. It will promote angiogenesis to work its way and develop blood vessels around that problem area. so that you can kind of not feel the impact. All right, I ate a friend who, you know, We're nerds. We all share our weird kind of like health stuff. And he was like, look at my collateral. I should have been dead by now and I mean you could literally see like areas that are very blocked but like these little like rings going around the area where the exercise stimulated the angiogenesis to kind of go around the blockage to keep them It is some of the coolest thing ever, right? So I don't know if you've ever been to a place where you're not You can Google everything, just make sure you use the right search terms, I guess. But you get adequate perfusion, structural remodeling as we talked about. and the Maya We already talked about blood pressure. During exercise, we know systolic pressure increases and diastolic pressure remains the same or decreases. However both and I mentioned this at the time, but we'll say it again you can reduce and guys all pressure by up to 10 millimeters of mercury with regular exercise training Alright, so blood pressure can decrease, alright? You do see larger decreases in systolic pressure than diastolic pressure. All right, just, you know, let's. pretty well documented, but even your hypertensive patients can experience these One of the reasons why exercise is really for those of us in the field, exercise is medicine. I mentioned to you last time how there's a whole thing about that is a lot of times why the recommendation is to get your participants and your patients exercising because you really can influence a lot of clinical outcome measures without a right medication or even use it as an adjunctive therapy, a lower medication dose while maintaining an exercise regimen. would be on medications but don't necessarily Another adaptation we talked about is the pulmonary adaptations. We talked about maximal ventilation in tidal volume as your VO2 max increases. We see this also submaximally. We know the oxygen cost of breathing also goes down, reducing the fatigue of the ventilatory musculature. That basically means those intercostal muscles that are skeletal muscle that have and undergo similar training adaptations, all right, that oxygen that's not used, all right, can be recirculated to the muscle, all right? Remember we said that oxygen-causted breathing in untrained individuals can be up to, do you remember how much percent? Yeah, go ahead and see. 15% right and if we redistribute 85% of the cardiac athletes of the muscle, the respiratory muscles need 15 but we know which organs can't compromise. Right? So what's going to eventually, you know, we're at least initially have to compromise. the skeletal muscle. So with training that changes, that respiratory need declines so that the skeletal muscles can get all of that 85% The other benefit, right, to increasing ventilation is What is really one of the major reasons we increase ventilation with exercise, especially at increasing intensities? What's the two words? G. Why does ventilation increase at two separate times? In response to what? What lactate? Metabolic acidosis, right? The carbonic anhydrase reaction. allows us to pick up additional hydrogen ions, right, and blow them off. is CO2 in metabolic water. All right, so one of the training benefit is it will again reduce respiratory work. And the lactate produced, but as well as the lactate handling of that lactate is being generated. Because trained individuals develop more or less lactate. Thumbs up for more, thumbs down for more. trained individuals, all right, can produce more lactate. All right, so one thing that you're like, Okay, not because we have enhanced buffering capacity. That's where that whole pain tolerance and so forth. All right goes through but here's where we're talking about right Post training latte is lower. because the lactate threshold can be moved. This doesn't go to max 2.5 meters per minute is really submaximal. If this went to 4 or 5, you notice that the maximal blood lactate would be higher in the trained area. But remember the Latte Thresh Holds. moves from about 50 to 55% in an untrained to 70 to 75% in a trained athlete. And so what are other things that happen? I think it would be a toss up between health and I don't want to use the V word because then it sounds selfish but vanity, right? We all want to look better, we all want to feel better, right? We all want to see some muscles, we all want to see, right? Like a lot of times that's why individuals engage in exercise, alright? And body confidence. composition changes favorably with exercise, whether it be aerobic and or resistance training. Resistance training in the building of muscle mass, we can argue Intently, alright, that aerobic exercise isn't the greatest for weight loss or weight management, alright? You know, especially if you're not watching a diet, alright, you cannot exercise your way out of a bad diet. But in conjunction with diet, it can produce those favorable changes. As I mentioned, alright, body heat transfer, you start sweating earlier, okay? performance changes I think that's the other reason that people get excited right when you can run a mile faster where you're lifting 10 15 even 20 more pounds than you could three months ago right all of those things relate to the last point, which is it kind of impacts you psychologically. right? independent of the fact that aerobic ex endurance exercise is actually known to improve depression and anxiety related symptoms. There's a whole, literally, realm of research in that area. So those psychology or psychological benefits can be immense. Alright, independent of just noticing your body composition changes or your training improvements. you can notice the real difference in mood as well. All right, cool. So this is just a summary of all the crazy things that, you know, happen with training. in terms of ratios. Low-twitch muscle fibers, VO2max, capillaries, glycogen, fast-twitch fibers, aerobic and aerobic enzymes. right so all of the fun things put together in a graph. As my son is both a good audio and visual learner at least Although the day has strongly suggested he's a much better audio learner than he is a visual learner. Yeah, sure. But for those of us who are different, it's good to know what you are. All right, so very quickly and We want to talk about training. train kind of appropriately what is the thing to do right well one will definitely you talk about training at or above the lactate threshold, right? You're never going to change the lactate threshold if you constantly stay at the status quo, right? Overload and specificity are kind of your top two training principles, right? But listen, fit isn't the only Alright, frequency, intensity, time and type of exercise. that are going to influence your fitness level, alright? I mean, for one... Your initial fitness levels play a huge role in how you prescribe that exercise. You're not going to prescribe exercise to an extremely fit marathon, where you're looking to increase marathon time, as you will a sedentary person looking to run their first 5K. That initial fitness level is going to be huge in recognizing the difference in how you're going to exercise. Then we have intensity, duration, frequency, mode. Then the two other things are volume. Right? How much are you moving, right? progression. So that's what you're going to learn in XTP. They call it Because you have to learn how to put So here we talk about the fit, frequency intensity time. That is the equation that you'll learn about in exercise testing prescription to the other two, all right, variables, independent ever-robing. The initial fitness model is going to be the top one for obvious reasons. Where's your client starting out? right? But frequency and density time and time and then how or volume or someone who's never exercised before, believe it or not, the first month of a cardiovascular fitness program, The only thing you should change is time. The only thing. So if you have them walking... at 40% of their VO2 max, because that tells you, you go from 10 minutes to 20 minutes to 30 minutes to 40 minutes. over the course. You change nothing else. That's progression. progression right progressing time by 10 minutes per week It's really important to know that. What are some of the other ways? that you can understand this kind of like your training intensity and it's called the rating of perceived exertion. It's a scale that ranges from approximately 6 to 20. All right, believe it or not it kind of corresponds to heart rate because if you were multiply 6 times 10 you get 60. like light, light, light exercise and 20 times 10 you get 200 which is very, very, very hard exercise and you get a range in between, right? So believe it or not, That heart rate really does correspond nicely to RPE. And a lot of times when we see participants come into the lab and our heart rate's like 160, they're like, how about at 8? And we're like, that's a lie. you want to retry, no we don't tell them that until whatever. We know that that's not true. If they're sitting at 160, we'll be like, we'll give them one more stage and then they're done. All right perceive that exercise, right? So basically, all right, that radio perceived exertion becomes really important, right? And believe it or not, like, you know... The top test is usually a good idea, right? You've heard before that when you can talk and do exercise, it's usually at a low to moderate, maybe best. If you are exercising and can't talk, it's probably a very high intensity. That chalk test should change, obviously, as you get more fit. Don't engage in the top test though if you go with your bestie and you have like not seen them in a week and you just decide you're just gonna go for a walk and be like I can definitely talk. Well yeah obviously. Right that whole social aspect of exercise Support groups are always good. Training duration, alright. As you start to learn, there's no kind of like a solid rule for training duration. We do know that the minimum is five days a week for 30 minutes, right, or 20 minutes three to four days a week of higher intensity. But that doesn't necessarily mean if you drop intensity a little bit. bit you can't go for 40 50 60 in fact there's a you know beneficial relationship between exercise and health. The more exercise you do, the greater health benefits you perceive, or you should say, perceive, that you attain. Okay. We obviously know that there's the U-shaped curve when we talked about the immune system, right? Where we have on the opposite ends, too little exercise means a higher risk, too much exercise, higher risk, right? So there is such a thing as a too much of a good thing, because that's typically like way further than most of us usually get. with exercise. And really a lot of times, you know, if there are thresholds, they are kind of dependent upon setting yourself up. You could only have 30 minutes a day, right? And then you choose what kind of exercise you want to do. If I had 30 minutes, that's me. Number three, HIIT training. that kicks my ass in 30 minutes. Alright, that makes me think about what I'm going to eat for the next 24 hours because I just worked really hard and I don't want to ruin it. But there's a variety of exercises that can fit within any time constraint. Then we talk about volume. A lot of times that's when you start thinking about how many K-cals you're expending or metabolic equivalents. All right, again your 150 minute per week is about a thousand day house a general idea. Again, we talked about frequency. It depends, a lot of times depends on intensity, alright. But the more frequent you exercise, again, the greater the health benefits. You just, the big thing is you have to be sure if you're spending a lot of cake hauls that you need to eat those cake hauls back and or drink the sweat back. Not literally the sweat, the water from the... Alright, so if you're sweating and you lose a couple of pounds during an exercise bout, that's not actually fat loss, right? You should be rehydrating. a 1 to 2 percent decrease in hydration can manifest into large performance. It takes sips under the water as I start to I can throw this a good reminder, right? Like I said, a good place to start is three days a week. Again, we talked about mode. Alright, that's pretty self explanatory and then progression is really how you move it along. All right, resistance training is the amount of weight that's going to be in the session. Alright, those are the two of probably the most basic progression related. training principles. Let's talk about the last little bits. So what about anaerobic training? So if you're looking for ATP and PCR, you basically want to train to engage the time that you're going to be in that system, which is anywhere up to 10 seconds. If it's ATP, you want to stick to 2 to 3. Plus PCR, 6 to 10. A lot of times it then means it's an all-out exercise out. And you're looking about a 30 second recovery in between those balance, right? So you're going to go anywhere from five or six to ten seconds of maximum output with about a 30 second recovery time in between the exercise balance. Five to ten seconds on with about a 30 second rest. All right. And that can vary depending on a race. what your goals are. If you're talking about anaerobic training, all right starting with free pretty much again, near or all out. exercise for about a minute with about a three to five minute recovery in The idea is that you want to produce a ton of lactate and give your body enough time to recover most of it, but not all of it. So then in your subsequent session, you're producing more lactate. Basically what you're doing is you're forcing the body to recover more. to generate buffering systems or enhance your buffering systems. All right. I don't know for those of us who've done what soccer you know, those shuttle runs. Right? Where it's like cone one, cone two, cone three, cone four. right and then you have kind of like your active recovery. We're going to do something just a little further. Right, to like start building on those, right? So the idea is that you do this maximal exercise, generate some lactate, clear some of it, but not enough of it to enhance. Basically in terms of cardiovascular system, the big thing is you've got to overload to get that stroke volume going. Once that stroke volume goes, that will relate to the sports specific skeletal muscle adaptation. Those are going to be the two big things that you really want to pay attention to. Right? Is increasing stroke volume. and increasing local muscle metabolic. So central related to the peripheral. And again, that peripheral, that muscle, skeletal muscle, is going to be directly linked So what you're expecting those skeletons to do. All right, so this is just a fun picture, all right? cardiovascular, you got the nice heart up there and the skeletal muscle going on in just as a reminder that central circulation peripheral circulation. variables and then I just put a couple slides in here at the end. about high-intensity interval training. and what that consists of. How many people are faith people? Not hitting other people, but hindsens the internet. Many people prefer HIIT training. How many people distance? I know, I'm not even, there's like to do distance. You told me that like on the first day, I asked him. How many people like to run distance? That's all my track friend. So what do we do? Sprint animal training? No resistance training No training? Don't be in this major and tell me you do no training. I get it. But I do get my karate one hour. I feel so guilty but Shawn T yells at me every time I come back Where y'all been? And then as I mentioned earlier, overtraining to something that, you know, If you start feeling flat and fatigue for no reason, heart rate variability changes, mood changes, It takes a while to get there. But those athletes at variety of levels are like can get there much sooner and a lot of times unfortunately By the time they start manifesting symptoms, it's kind of too late. Overtraining is really, really hard to figure out. As you can imagine, you can't just submit an IRB and be like, we're going to forcibly over train a cohort of 30 people to basically document physiologically what goes on. The IRB is going to look at you and be like, yet denied. So a lot of times by the time you get the blood bio markers and a lot of you know the data they're already into overreaching and or or potentially overtraining. So then honestly, do you know what the major cure is at that point? But they are worth it. Rest. There you go. Rest, yes, which is the last thing most athletes want to do, right? There are rest days for a reason, the NCAA, right, requires that there are certain rest days for a certain number of on days, you know, for off days and so on and so forth, right? And, you know, it can be a problem, right? because you can really then have injuries that become really problematic in addition to some of the physiological burdens of the river.