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In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time.I describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/"gears"), reps/sets, breathing, and how to assess your progress at the end.This episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes.Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform Vitality Blueprint: https://vitalityblueprint.com/perform Eight Sleep: https://eightsleep.com/perform Momentous: https://livemomentous.com/performTimestamps00:00:00 Protocols to Improve VO2 Max00:03:08 Sponsors: LMNT & Vitality Blueprint00:06:28 Improve VO2 Max, First Principles00:10:43 Training Program Framework for Improving VO2 Max00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program00:25:34 Sponsors: Eight Sleep & Momentous00:28:38 Metamorphosis Program: Easy Days00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-400:42:25 Week 5; Easy & Moderate Days; Repeats00:47:25 Higher-Intensity Days, Power Intervals00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test00:55:16 Sponsor: AG100:56:47 Tool: First Marathon Training Program, Faster in 5001:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases01:04:36 Phase 1, Day 1 01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators01:15:21 Phase 2 & Increasing Endurance Training; Peak Week01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social MediaDisclaimer and Disclosures
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In this episode, I discuss the essential role of skeletal muscle in health and performance. I explain what skeletal muscle is made of, how it works, and its role as an integral organ system for physical and mental health. I explain how to focus on skeletal muscle quantity (total muscle) and muscle quality (functionality, speed, power, strength) to ensure you function and perform at the highest levels.I explain the difference between slow- and fast-twitch muscle fibers and why skeletal muscle is uniquely adaptable to exercise, nutrition, and lifestyle factors. I also explain why resistance training becomes increasingly critical for healthy aging and disease prevention.I explain how to use the "Three Is" of investigate, interpret, and intervene to determine if you have enough muscle, if it's functioning well, and protocols to improve muscle quality and quantity. Listeners of this episode will understand why skeletal muscle is so essential to care for and how to enhance muscle quantity and quality to optimize physiology, performance, and longevity.Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/perform Absolute Rest: https://www.absoluterest.com/performMomentous: https://livemomentous.com/performDavid: https://davidprotein.com/perform Maui Nui Venison: https://mauinuivenison.com/perform Timestamps00:00:00 Skeletal Muscle00:04:06 Sponsors: Absolute Rest & Momentous00:07:20 Quantity & Quality; Organ System; Health & Performance00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types00:15:46 What is Muscle?, Muscle Fibers, Tendon00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age00:24:03 Myonuclei & Adaptability00:26:27 Muscle Fiber Types, Variable Muscle Functions00:32:24 Fiber Type & Lifestyle Factors00:34:54 Sponsors: David Protein & AG100:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)00:56:21 FFMI, Elite Athletes, Muscle Mass01:00:59 Muscle Asymmetry; Too Much Muscle Possible?01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule01:15:27 Sponsors: Maui Nui & Renaissance Periodization01:17:51 Investigate: Muscle Quality & 4 Movement Principles01:23:34 Muscle Quality & 3 Performance Principles01:26:42 Interpret: Muscle Speed, Age01:32:45 Muscle Power, Vertical Jump, Broad Jump01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength01:44:05 Increasing Strength, Improve Health & Longevity01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social MediaDisclaimer & Disclosures
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In this episode, I discuss the critical importance of building a strong heart and how to do it. I explain why the human body needs to breathe, the importance of cardiorespiratory fitness for sleep and exercise recovery, and its long-term implications for physical health, disease risk, and mortality. I explain how the heart functions, what determines heart rate, why the heart never gets sore, and the unique advantages of cardiac muscle over other muscle types.I explain how to use the ‘Three I’s’ (investigate, interpret, intervene) to assess and improve your cardiovascular fitness. I explain what VO2 max is (and other related metrics, e.g., heart rate variability), describe ranges based on age and elite performance, and discuss exercise regimens to improve VO2 max.Listeners of this episode will understand why cardiovascular health is vital for performance and overall health and learn a series of actionable tools to improve their cardiovascular fitness.Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/perform Vitality Blueprint: https://vitalityblueprint.com/perform Rhone: https://rhone.com/perform Momentous: https://www.livemomentous.com/performLMNT: https://drinklmnt.com/perform Timestamps00:00:00 Heart00:02:48 Sponsors: Vitality Blueprint & Rhone00:06:20 Muscle Types00:08:47 VO2 max, Health & Mortality00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality00:24:16 Sponsor: AG100:25:47 Disease, Health & Mortality00:28:55 Cardiac Muscle & Heart00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages00:42:46 Pacemakers & Heart Rate, Vagus Nerve00:49:28 Why Doesn’t the Heart Get Sore?00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output00:58:14 Heart Rate Variability01:01:34 Sponsors: Momentous & LMNT01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate01:12:30 Respiratory Rate & Stress01:14:01 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges01:22:09 Tool: Interpretation: VO2 Max & Ranges01:29:38 Athletes & Highest VO2 Max Scores01:34:46 Elite Athletes & Context for VO2 Max Scores01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social MediaDisclaimer & Disclosures
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This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor of kinesiology at California State University, Fullerton.
With this podcast, my goal is to help you better understand and maximize your own physical performance, leveraging my two decades of experience with top-tier performers, including Olympians and world champions across numerous sports. We'll discuss a range of advanced tools, technologies, and strategies, striking a balance between the forefront of scientific research and simple solutions.
The way we'll do that is by covering what I call the "3 I's". For every topic, we'll explore how to 1) Investigate (i.e., measure), 2) Interpret (i.e., what's good, bad), and 3) Intervene (i.e., change). We'll do this from the lens of high performance, letting you enhance your abilities from good to great.
In the upcoming episodes of Season 1, we'll explore topics like the science of muscle development, how to build endurance, the role of sleep and recovery in high performance, and how to create training programs for strength, improving VO2 Max and cardiovascular health, growing muscle and much more.
I'll share actionable insights ("do's and don'ts") and I'll discuss the effectiveness of various supplements, training equipment, and technology in elevating mental and physical performance.
While not all of us are elite athletes, myself included, there are many lessons and tools that we can glean from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like an athlete.
Stay tuned for Season 1, launching in Summer 2024.
