Brady Holmer

And so that points to the fact that

If you want to get better, you need to add in some higher intensity interval training.

Obviously, you can increase the dose of your moderate intensity training to your volume, but adding a greater stimulus, you know, that seems to be the main benefit of doing high intensity training.

You can't just do the same thing.

You can't just do low intensity training all the time.

You need to not only mix it up for variety, but you need to give your body a greater stimulus if you want it to adapt and improve.

And so Dr. Martin Gabala was talking a lot during your interview about

The importance of doing that, doing HIIT probably at least once a week, elevating your heart rate just to get that additional stimulus to force your body to adapt, get stronger for your heart to get stronger and for your cardiovascular system to get fitter.

It can be.

And some people will like to use zones for training.

I think it's common in sort of the

exercise with, you know, coaches who are coaching endurance athletes to use this five zone model.

If people, you know, are familiar with listening to podcasts on fitness, they'll probably hear people reference five zones.

There are obviously other zones to use.

But yeah, Dr. Levine defined these sort of five training zones.

And kind of before I go and define what these are and how people can use them to guide their training, I think it's

he kind of defined them using three different metrics and that we're going to use to define each of the zones.

But lactate levels are one way to do it, but we're not really going to discuss that because in reality, you know, most people are not going to be measuring their lactate levels weekly, monthly, or even, you know, certainly not daily during exercise.

And so

It's kind of a moot point to say, you know, zone two exercise is this lactate level.