Most Replayed Moment: This Is The Best Exercise Protocol For Women!
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What exercise advice are women rarely given?
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I hear a lot about VO2 maxes, so I thought we should all be driving our cardiovascular performance up to get a high VO2 max.
Well, that's where the intensity is. That's only once a week. Correct me if I'm wrong, but my understanding after reading and watching everything is it doesn't take that much to build VO2 max.
No, it doesn't. It's that high intensity that's a little bit uncomfortable where you're pushing at that max for about four minutes to build that VO2 max. In the sports science world, it's always been the 4x4, the Norwegian 4x4. Four minutes on, four minutes off, four minutes on, four minutes off. But that's not three days a week. No, not at all. The Norwegian protocol is once a week.
Once a week at the most, right. And the other sprints, just to give you – I tend to give my examples because it makes it more real. But when I'm doing sprint intervals – I do it the 30 seconds on and then complete recovery, meaning for 30 seconds, I'm taking my heart rate as high as I can get it. And then I'll completely recover, which takes me two to three minutes. I just happen to do it on a treadmill. But the reality is you can do it on anything. It's a heart rate function, not an apparatus function. So for me, on a treadmill, after I'm done warming up, you can't do it cold or you'll hurt something. After I'm done warming up, because I'm a really short person, I... Punch the treadmill up to 11 and I am just working so hard I don't fly off the back.
But that gets my heart rate up really high, about 186. Everybody's top heart rate is different. And then I completely recover. And I do that four times. It doesn't take that long.
And you feel so good when you're done. So I can't run at the moment. This morning I did explosive kettlebell swings.
Why can't you run at the moment?
I have a torn hamstring and meniscus, so I can't run at the moment.
Running is in. Run clubs have come in strong. It's back in. Are you at all concerned with the fact that people are running all the time and doing resistance training less? Because running is cool now. It's how people date. They're not going to nightclubs anymore.
It's a sacrifice of other things. It's like we said about Pilates. You know, if all you do is running, then that is definitely not the best way to be. It's not the healthiest for your whole body. It's not that you're unhealthy, but we're really talking about how are we optimizing your body and your hormonal health for a variety of different goals. Yeah. But also, if we look very micro at running, 58% of runners have a luteal phase defect. That means that the second half of their menstrual cycle is not going to be able to last as long as we want it to, likely due to what Stacey was talking about earlier, this relative energy deficiency coming back to the brain. The brain signals it not as strong to keep that corpus luteum, what happens after the follicle, alive.
And a lot of women, I still have my period, so I'm okay. But if we're using our cycle as a vital sign, we can actually say the ratio of energy balance is not great.
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