Science of Cardio: Recent Episodes
Ryan Fritz
Sustainable exercise solutions using the latest and greatest science of strength, conditioning, and nutrition bio-hacking.
Setting goals
Injury prevention
Force, Speed, Endurance for optimization
Periodization or game plan (Blueprint)
Tips for workouts, splits, sets, principles and progression
Pros: save time, no travel, no membership, no broken equipment, machines tied up and customize
Cons: load, equipment, anchor points
What I have: power blocks, isophit, squat rack, ab wheel, stability ball, hex bar, 400lbs, sliding track, trx
Recommendations: power blocks, stationary bike, bands, stability, ball, isophit, barbell, trx, mat
Tips: equipment dual purpose or offers alot of options/opportunity or multipurpose
powersystems.com
Roguefitness.com
Powerblock.com
keiser.com
trxtraining.com
isophit.com
Pros: better strength gains, peak performance, supercompensation
Cons: Plateau's, injury, decrease in performance, fatigue
Types: Linear or undulating
Recommendations: meso cycles, micro cycles, macro cycles, annual plan
Tips: rest, recovery, progression, unload/deload/taper
Epinephrine
Norepinephrine
HGH human Growth
IGF insulin Like growth factor
Testosterone
Cortisol
Estrogen
Progesterone
Dopamine
Serotonin
Melatonin
Nitric oxide
Prolactin
oxytocin
Leptin
Pros:
basic strength benefits, strong muscles, stronger ligaments, strong tendons, increase rom, more efficient mitochondria, absolute max strength TUT, restraints, decrease inflammation/BP, joint pain mitigation, safe challenges (safer than traditional lifting)
Cons:
hypertrophy, size, no eccentric contraction (less inflammation)
Uniqueness:
Combo joint actions, multiple planes, motor patterns, order of operation, exercises that can do on other machines/devices
Recommendation:
try 3-4x sessions, 10sec. cp, 20-45sec. glycolysis, 20s strength, 30-40s tendon/ligaments, 45s-2min. endurance
Benefits:
force matching - level/ability/strength adjusted (sub-consciousness), combos, restraints
Pros: repair, heal, growth, longevity, immunity, auto-immunity, gut health, digestion, joint health,
Cons: Arthritis/calcification, aches, pains, communication from brain to body/cells, gut disease, joint disease, organ failure, death, food (potatoes, processed, box food, gluten, wheat, dairy)
Anatomy: hormones, cortisol, testosterone, estrogen, HGH, IGF, serotonin, tranquilizers, epinephrine, norepinephrine
Indicators: Blood pressure, Heart Rate, HRV, bloodwork, chronic pain
Recommendations: detox, fasting/time restricted eating, prolong fasts seaweed, cut out alcohol/drugs food/supplements (turmeric, beets, ginger, CBD), balance, coffee/teas polyphenols
https://www.healthline.com/nutrition/13-anti-inflammatory-foods#TOC_TITLE_HDR_2
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
https://keto-mojo.com/
https://www.scienceofcardio.com/
Pros: repair, heal, growth, longevity, immunity, autoimmunity, joint health
Cons: Arthritis/calcification, aches, pains, communication from brain to body/cells, joint disease, organ failure, death
Anatomy: hormones, cortisol, testosterone, estrogen, HGH, IGF, epinephrine, norepinephrine, serotonin, tranquilizers
Data Indicators: Blood pressure, Heart Rate, HRV, bloodwork, chronic pain
Recommendation: cold baths, sauna, rest, sleep, isomertric strength training, limit high intensity cardio, soreness, balance
Examples: isophit, incline walking/hiking
isophit
isometrics
isometricstrengthtraining
Pros: repair, heal, growth, longevity, immunity, autoimmunity, gut health, digestion, joint health
Cons: Arthritis/calcification, aches, pains, communication from brain to body/cells, gut disease, joint disease, organ failure, death, food (potatoes, processed, box food, gluten, wheat, dairy)
Anatomy: hormones, cortisol, testosterone, HGH, IGF, estrogen, epinephrine, norepinephrine
Indicators: Blood pressure, Heart Rate, HRV, bloodwork, chronic pain, swollen hands/feet, stomach bloating
Recommendations/Solutions: meditation, cold baths, sauna, rest, sleep, beets, isometric strength training, limit high intensity cardio, detox, seaweed, cut out alcohol/drugs food/supplements (turmeric, beets, ginger)
Amy Fritz is a joyous and faith-filled, 20-year Breast Cancer Survivor. She knows firsthand how much cancer can affect the lives of those diagnosed, and everyone around them. For Amy, cancer looked like the end, but instead, it was the beginning for who she became.
Recovery, Rest, Sleep, Overtraining, Marathons
Balance and science is the key to reaching goals and having success.
What is it?
Light therapy is a simple process in which a specific wavelength of light is projected onto the skin. The light causes chemical reactions in the target area
Pros:
mood, energy, focus, sleep, productivity, mental awareness, vitamin D synthesis, reduces dental decay, scholastic performance of students (SAD, jet lag, depression, dementia, sleep disorders, insomnia, ADHD) anti inflammatory (alopeca, Alzheimers, type two diabetes, obesity, psoriasis, arthritis, tendinitis)
Cons:
Eyestrain, Headache, Nausea, Irritability or agitation, Mania, euphoria, hyperactivity (Mayo Clinic - "Light therapy may trigger mania in some people with bipolar disorder")UV light can cause skin and eye damage aka skin cancer.The UV light released by tanning beds can damage your skin and greatly increase your risk of skin cancer (Mayo Clinic)
Types:
Red or infared affects edipemus or skin - Improves collegan production, influences mitochondia for celluar repair, healing & repair tissues, Increases Circulation, Recovery & muscle repair, increased circulation, improved oxygen to cells, vision, protecting cells from damage, reducing wrinkles, wound healing, bone recovery, reducing pain, anti imflamatory (alopeca, alzhimers, type two diabetes, obesity, psorasis, arthritis, tendonitis)
blue affects circadian rhythm - sleep, hormones, oil glands, anti bacterial, kills bacterial/fugus - acne, promotes anti-inflammation effects, decreases scarring, caution of skin cancer with skin moles, affecting sleep if done at night, not recommended for babies/infants, eye damage
green affect soothing and calming both physically and mentally, regulates melanin production - pain and migraines, calm anxiety, accelerate the sleep process and rejuvenate skin, antiseptic properties and can detoxify the body, relieves tension in the blood vessels and lowers blood pressure, nervous system as a sedative and is helpful in sleeplessness, exhaustion and irritability, anti aging, anti inflammatory, decrease stress and helps with grief
UV - skin damaging causes cancer, Orange - improves scars and aging spots, more energy ATP, decreases inflammation, better mental clarity, yellow - inflammation reduction, stimulates lymphocyte production, activates toxin elimination, helps to heal psoriasis and eczema, reduces redness from rosacea, UV radiation damage, lymphatic drainage, cellular growth, improve digestion
Violet/Purple - inflammation reduction, increases cell regeneration, improves skin and scarring, energizes mind
White - energizes, improves concentration/focus, improves collegen, decreases pain/inflammation, decrease depression, decreases jet lag, decreases drowsiness
Cyan - calms/soothes skin irritations, reduces swollen capillaries
LEDs do not contain ultraviolet rays
Dawn Simulators, Light box, Natural spectrum light bulbs, Bluewave technology, Bright Light Sun Visors, A Light on a Timer, glasses
Recommendations:
Intensity. For SAD, the typical recommendation is to use a 10,000-lux light box at a distance of about 16 to 24 inches (41 to 61 centimeters) from your face. 20-30min.
Duration. 20 to 30 minutes.
Timing. Blue & Green Morning (circadian rhythm - sleep, hormones), Red a night before bed (Calm, relax, fire caveman) 20-30min.
Tips:
Winter time daily
https://www.verywellmind.com/best-light-therapy-lamps-4172537
Pros:
vasoconstriction, nerve repair/regeneration and nerve ending regeneration, increase brown fat cells, thermogensis challenge demand to warm up (kcal), mitochondria biogenisis, improved endurance (mitochondria adapt)
improved immunity or fighting off disease/illness, epinephrine/nor-epinephrine stimuli affects hormone system, decrease Alzheimer/dementia
Cons:
hypothermia, death core temp to low (Extreme cases) military training & winter river/lake
Types:
Cold Shower, Ice Bath, Cryo Therapy, Lake, Ocean, River, pool, cold tub (60-65 degrees study)
Recommendations:
start out easy, maybe cold shower for 10-15 sec. You can progress time and temp. progress up to longer showers then move to bathes.
Tips:
cold water is better than nitrogen (Cryo chamber), breathing (hypoxia or whm helps to circulate oxygen to capillaries on skin and numbs nerve endings)
Similarities:
Blood flow, Cardiovascular stress, stimulus nerve/muscle/tissues, hormones/Thyroid, increase hr, increase vasodiolation, Autophagy/Apoptosis, Cell/DNA Repair, Increase brain function = Decrease Dementia/Alzheimer's, Improves sleep, Decrease depression/mood endorphins
Differences:
Cardio High Impact vs Sauna no impact, Cardio high Joint Stress vs Sauna No joint stress, Cardio increase Cortisol vs Sauna Increase HGH, Cardio Max Heart Rate vs Sauna Moderate HR (70-80%), Cardio Increase inflammation vs Sauna Decrease inflammation
Solutions:
Conventional Dry (175degrees) & Finnish steam (20-40% humidity), In fared (140degrees) Time/Duration progress Temperature Progression
Recommedations:
20min. 4-7x week, post exercise benefits (similar to blood doping), 50% decrease in heart related issues, decrease stroke risk, decrease blood pressure, 1600% increase HGH 7day/ week for 1hr twice a day, 25min sauna is same as moderate cardio exercise for 25min. save the knees/joints
Tips;
Need both, change modalities bike, swim, HIIT, HIking, Hill Running, Reduce Reps keep intensity/challenge, Sauna - save the joints - less reps on joints,
Benefits: Detox/Sweat (mercury), blood flow & vasodiolation, Alzheimer/dementia reduction, HGH = Muscle growth, Nitric Oxide (lowers BP), DNA repair 3D, thermogensis (homeostasis), Increased serotonin (Mood), Fox03 gene (longevity/centennials)
dehydration, electrolyte im/balance, contra-indications,
Types: Conventional Dry (175degrees) & Finnish steam (20% humidity), In-fared (140degrees)
Recommendations: 20min. 4-7x week, post exercise benefits (similar to blood doping), 50% decrease in heart related issues, decrease stroke risk, decrease blood pressure, 1600% increase HGH 7day/ week for 1hr twice a day, 25min sauna is same as moderate cardio exercise for 25min. save the knees/joints
viruses cannot survive with hotter or colder temperatures. this is why you get a fever to spike your core temperature and kill virus
increase in libido due to HGH and hormonal influences
increased mitochondrial energy better immunity
improved sleeping
recommendation be aware of empty stomach and full stomach in the sauna. My experience was on a full stomach or eating right before I felt very sluggish during sauna and on an empty stomach I had dizziness tunnel vision and felt like I was going to pass out. So eat a light meal just like exercise don't be too full or undernourished
Similarities: Blood flow, stimulus nerve/muscle/tissues, hormones, muscles move/contraction, applying force, stress
Differences: Force application, intensity, reps, adaption
use it or lose it
Respiration lung muscles movement (muscle contraction) system not muscle/cardio/pulmonary
Need both, change modalities bike, swim, HIIT, Hiking, Hill Running, Reduce Reps keep intensity/challenge, Isometric holds- save the joints - less reps on joints,
plan/periodization, 1x/wk isometric, 1x/wk Heavy dynamic strength, 1x/wk interval cardio, 1x/wk SS/LSD, 1x light movement/ROM/Correctives
Keys, Science, and tips for Intermittent Fasting, Time Restricted Eating, and Prolong Fasts.
Pros, Cons, Solutions, and Recommendations for fat loss and building muscle through fasting
Pros = Benefits - build muscle, look better, better strength, blood & pulmonary flow, balance improvement, lower resting hr, sweating, detox, hormones, cholesterol, better sleep, bone density, ease
Cons = Overuse, Injury, Intensity, high stress, joint pain/problems, inflammation, reps on joint articulations Ex. arthritis, tendinitis, bursitis, surgery, joint replacements, Frequency/Volume is a killer cells/tissues cant repair
Solutions = Structure game plan, go heavy safely, Change modalities, apply force in all ROMs - Examples = Body weight challenges, push up, planks, TRX, DB, Machines, Isophit, Barbells, Pilates, swimming, isometrics,
Sustainable Strength/Resistance = muscle maintenance aka custom corrective exercises, 1x/wk Dynamic Resistance, 1x/wk Isometric Strength
Pros, cons, solutions, & recommendations for a scientific approach to cardiovascular exercise. Sustainability and using alternative modalities for optimal cardio benefits.