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Kindle Notes & Highlights
by
Mark Sisson
Read between
March 23 - April 29, 2018
A moderate exercise schedule (e.g., running ten-minute miles for a total of 1–2.5 hours per week) can dramatically increase longevity in comparison to more arduous and time-consuming training schedule, which—when it gets chronic—can accelerate aging.
cardio
11. The cutoff point for aerobic training is the maximum aerobic heart rate, defined as the point where maximum aerobic benefits occur with a minimum amount of anaerobic stimulation. To calculate your maximum aerobic heart rate, use Dr. Phil Maffetone’s formula of: 180 − age = maximum aerobic heart rate.
Aerobic Heart rate
Aerobic improvement can be tracked by conducting Dr. Maffetone’s Maximum Aerobic Function (MAF) test. You complete a fixed course (e.g., run eight laps) at a fixed heart rate (max aerobic: 180 − age) and obtain a finishing time.
Max aerobic function
Nose breathing during exercise ensures the most efficient exchange of oxygen on each breath, and helps you maintain an aerobic pace.
Primal heart rate governer
PERIODIZATION 1. Periodization entails focusing on different types of training during specific blocks of time over a calendar year. The broad annual schedule is: aerobic base period, mini-periods of intensity/competition bookended by mini-periods of rest and aerobic, and finally a lengthy rest period to end the season.
Periodization
The aerobic base period to commence the season should last at least eight weeks, and possibly much longer if progress with aerobic function stalls or overstress symptoms are present (e.g., illness, injury, fatigue).
Aerobic base period
5. Intensity should be introduced only after a successful aerobic period, and last a maximum of four weeks (with greatly reduced total training volume during that time) before a mini-rest period is observed.
Intensity period
6. Mini-periods of high intensity during the competitive season should be followed by a period of nearly equal duration composed of rest and aerobic exercise.
Rest period
True detraining from inactivity due to illness or injury causes rapid fitness losses, but you can regain fitness at approximately a one-to-one exchange of time off to time returning to training.
Illness Recovery
Step 1 to going primal is to ditch sugars, grains, and industrial vegetable/seed oils for twenty-one days. Step 2 is to emphasize highly nutritious primal foods, such as meat, fish, fowl, eggs, vegetables, fruits, nuts, and seeds, and supplemental carbs like sweet potatoes—the natural plant and animal foods that fueled human evolution.
Step one
The Primal Essential Movements represent a safe, simple, effective, full-body workout sequence consisting of pushups, pullups, squats, and planks. A series of progression exercises allow athletes of all fitness levels to perform an appropriate number of reps and increase competency over time.
15. Sprinting in a pre-fatigued state is not only harmful for muscles, but also the central nervous system. Athletes should only sprint when 100 percent rested and energized to deliver a peak performance. Extensive warmup and technique drills should be performed before delivering maximum efforts.
Sprints
16. A proper warmup entails dynamic movements that elevate your temperature, lubricate your joints (no cracking or creaking), and get your central nervous system focused on good technique with form drills. A deliberate cooldown will minimize the stress impact of the session and facilitate faster recovery. No abrupt endings!
Warmup for sprints
Running is the best sprinting choice due to the benefits of weight-bearing intense activity. If you have joint or injury concerns, or specific competitive goals, you can sprint with low or no impact exercises. Ideal duration of sprints is between ten and thirty seconds, and four to six reps are plenty. Since running is harder, shorter and fewer work efforts are advised.
Sprints
The rest interval between sprints should be sufficient to ensure respiration returns to near normal, muscles feel reinvigorated, and that mental energy is refreshed. This will probably be achieved in thirty to sixty seconds of rest consisting of slow movement.
Sprint rest
Walking will improve many aspects of your general health and also contribute to aerobic fitness by stimulating the complete range of aerobic muscle fibers and energy-producing enzymes.
Creating a standup desk environment is great, but the primary goal should be to create more variation in workplace positions—switching back and forth from standing to sitting, sitting on the ground, and going mobile whenever possible.
Brain science confirms that humans are incapable of focusing for longer than twenty minutes without a break. Taking a five-minute break for every twenty minutes of peak cognitive focus, and longer breaks every few hours, will improve metabolic health and cognitive performance.
Brain focus time
Full body immersion into water at 50°F to 60°F (10°C to 15°C), for five to ten minutes, is believed to be the optimal strategy for post-exercise cold therapy.
Cold thery optimi zation
Self-myofascial release is an effective recovery technique. Using rollers or balls, you can apply deep pressure to trigger points that represent the origination of stiffness and mobility problems, which possibly refer pain elsewhere.
Myofascial release
and individualize your approach, honoring these two maxims: minimize artificial light and digital stimulation after dark; and awaken each morning, without an alarm, refreshed and energized.
Sleep
can. If you fall short of optimal sleep one day, take a nap the following day—instead of your workout!
conducted only when you are highly motivated and energized, and during defined periods that are short in duration and always followed by a rest period and preceded by an aerobic period.
Hi intensity
an aerobic base period (minimum eight weeks). With success, high-intensity periods can follow, with a maximum duration of four weeks. Intensity periods are followed by micro periods of rest,
competition. The annual program always ends with an extended rest period or off-season,
Going primal entails first ditching the three most offensive foods in the modern diet: sugars, grains, and highly refined polyunsaturated vegetable
Becoming fat-adapted entails a twenty-one-day transition period where you train strictly at aerobic heart rates and eliminate refined carbohydrates.
arthritis that I was alarmed to notice in my forties when gripping a golf club (sadly, one of the reasons that I didn’t make it to the Champions Tour in golf; another reason was playing each hole one to two strokes worse than a pro player…)
Ha! nicely done, Mark
0 to 50 grams per day: Ketosis and Accelerated Fat Burning Excellent catalyst for quick reduction of excess body fat.
