Rethinking Endurance - Specific Peripheral Adaptations to Cardio
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- Опубликовано: 9 июл 2024
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The full article with studies: www.thebioneer.com/rethinking...
Most people understand the changes that occur in the heart and lungs in response to endurance training: but few consider the specific, peripheral adaptations that occur in the muscle.
The type of endurance you use will have a big impact on precisely what form your new fitness takes. That's due to these lesser-discussed changes that occur peripherally - in and around the muscle. These include, for example, increased capillary density shuttling blood and oxygen to the muscle, increases in mitochondria, and even an improved "muscle pump" effect (which probably isn't what you think it is!).
Watch for the full story, and enjoy!
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For those wondering about the training mask - while it’s true they have been mismarketed and don’t truly simulate high altitude as sometimes advertised, they are still effective when it comes to restricting breathing. This trains the inspiratory muscles thus helping you turnover more oxygen. Studies show using them can boost performance in a number of endurance tests!
I love the training mask I feel like they help me control my breathing and focus less on pain and more on my goals.
Please mate do a video showing your weekly workout routine. I live in constant fear of the catabolic process so only do 3 hypertrophy training per week running once too.
You don't achieve a higher turnover of oxygen. trainright.com/do-altitude-training-masks-work-for-endurance-athletes/
My understanding is that they help more if you wear them generally instead of while you work out. I think you've referenced it before but The Oxygen Advantage by Patrick McKeown is a good book for this stuff
I use the Expand-A-Lung for training the muscles of inspiration. I notice just a subtle difference when doing it before a workout, but my wife notices a very large difference. Probably the effect size has to do with what shape your lungs are in to begin with.
I'm waiting for the day that this guy finds out a way to go super Saiyan
We got Ultra Instinct already
Hes already surpassed that in secrecy
Hahahah 👨🎤
The time is near.
He's probably just working on the script for the video
Your current physique is the best it has ever looked, fantastic progress brother
I agree tell us what you have changed
Next point is Denis Cyplenkov look. xd
Thanks man! :-D
@@TheBioneer are there any recent changes you have to your training routine that may have contributed to this change in physique ? Or is it just accumulation?
Tren
Literally the only guy on earth that does pushups for cardio
You're touching on something very important here. When I was training Muay Thai I was always the last man standing and I would overwhelm others just by means of stamina, and at that time my preferred method of cardio was innumerable rounds of shadow boxing and throwing multiple sets of a hundred knees at a time on the heavy bag. When I was forced into military service I was no longer able to train Muay Thai regularly, but I kept most of my base cardio through running and physical work.
When I recently went back to train Muay Thai I became notably more exhausted than I used to become even though my cardio in terms of running is better than it has ever been. Not only because my "muay thai muscles" were untrained but also because my technique was less relaxed and efficient than when I was regularly practicing. So it might seem obvious, but using your sport as training is the best way to improve your physical capacity in that sport....
So true even for younger peeps..Only so much energy so use it effectively...Make it goal oriented towardscwhat you want to do.
Thanks that's a great nugget of wisdom from your experience. Got to rethink my training.
Exactly, that's why athletes get rusty after too much time off...gotta stay consistent weekly and advancement will come but after a too long of a break, you'll lose some of what you've gained.
This is criminally underrated point.Look at Khabib and other Dagestani fighters.Even though under a lot of type of scientificly improved technologies,workout proqrams,diets American fighters can do nothing about these dagestani warriors.Reason is very simple as you said.Dagestani people wrestles for hours since childhood. No big gym,no tech based workout machines,no pure scientific diet.Just wrestling in mountains and old villages.Thats it! Thank you brother💪
Nobody:
Adam: Isometrics
He vibing doe
This is quality content that everyone should consider watching
Yup this channel is highly underrated even though it has premium content
Yes
Yes, thank you. I see the light.
Literally what youtube is for are you new or something? Or is this the first non gaming channel you clicked on?
This old farmer agrees with you,we learn early to adjust, adapt,and pace ourselves,low intensity,high intensity,and occasionally, explode, great video sir, again I thank you for your time 😊
Im glad you're getting more recognition now. This is quality content.
Thanks man! Momentum has been epic lately :-D
Whenever I feel unmotivated i always come to this channel. Amazing knowledge being shared freely publicly
So true about the farmer analogy. I’ve personally experienced that effect with skipping. I skip so much that it isn’t helping me as much as I thought. It only helps me skip better. For boxing, the upper body should also be part of the endurance training. Simply skipping or running isn’t the whole picture.
Thank you for the video, very knowledgeable
5:45 Absolute truth brother, I cant tell you how many people in my college classes have the same complaints and 99.9% of them dont do a single second of exercise.
Your channel is gonna blow up the wisdom and variety you have is epic I always learn something new from you thank you
You’re starting to look like Bane from TDKR 💪🏻✨
To me he looks like a really buff Manny Pacquiao.
He’s actually bigger than the band in TDKR I think
@Steve King Its the beard and mustache. Manny is also a hard worker and a well known athlete.
I really like this guy's content: Always backed by science, so varsatile and no fitness BS.
I understand your message but i struggle to understand what you mean by "science" because only overall benefits of training can be attributed as scientific facts and everything else can be subjective like once though as good methods of training today are called as riskful. Therefore its better to use the sentence of: alot of people had good or improved results using this specific method or varying and increasingly different tactics for their training etc.
@@mocha8908 science isn’t just evidence,
It’s evidence and theory, building on the current model of scientific understanding .
I have a background in neurology and biology, and approach health and physiology from a brain and body perspective, and the way he talks is very much in line with the current literature on how the fundamentals of the body works.
Which is really useful in clarifying WHY you should care about what you’re doing and the effects it has.
Understanding cause and effect with precision is key
Your way of training seems like such a fun expirience man. You're killing it, keep fkn going.
Loving these videos that make me rethink how I train, especially with the points not covered in mainstream advice 👊🏼
How did you build the mental endurance to write so much each day?
I am wiped out after 1,000 - 2,000 words.
Cardio helps?
Isn't that enough? Stephen King also just aims for about 2,000 words a day. It's the consistency which makes him such a prolific writer
You could look into mitochondrial support, for instance creatine, l-carnitine, Cordyceps etc.
However I agree with the other reply, daily consistency beats long periods of writing
@@jon...5324 I actually just started taking ALCAR and CoQ10 for my mitochondria. And I do think I need to exercise more and just build discipline.
@@Kurostyle21 Yeah I thought it was a lot. But this guy does 10x that much a day. As a freelancer, that would be incredible.
But after 1 or 2 articles, I feel like I need a long nap.
It's writing, but it doesn't have that heavy story and prose focus as fiction writing.
Most underrated but useful RUclips channel
Awesome vids as always. My current training tool I use outside of Karate has been the deck of pain workout. You take a deck of cards, assign an exercise to each suite, shuffle them, then draw cards, & the # required reps. Face cards are 10 while aces are 11. The exercises I use are pushups, mountain climbers, squats, & 4-count jumping jacks. I warm upmwith 5 of each then dom12 burpees. After I'm done I finish with 12 more burpees follwed by dumbbell rows to failure. I'm planning on making a video of it soon to share with others.
Legend says, The creator of this channel is already a SUPERHERO
How does this dude make content so good but like all true and informative?
@Sean Francis Waters Lancaster Yeah Ik right?
Just purchased your training book and I’m blown away with how much content it has! Waaaayyyy worth it!
Since quarantine I've been able to work from home and start new ways of training in dance. What I've noticed is that training outside during the hottest time of the day (Texas heat) it has helped me perform techniques and ideas waaaay easier when I'm not in a high heat environment. Simple method but has given me crazy benefits. This video has given me more ideas! I admire your work ethic.
This channel gets better and better! Thank you!
It’s just amazing how good is this channel!
This channel is amazing. As a fighter it's so hard to fit in all the necessary training principles into total weekly workload with strength, endurance, hiiit, etc etc. Buying your book now! If nothing else just because of all this free content you put up.
This is an exceptionally well put together video, kudos to those involved.
I'm learning a lot from this guy to improve my exercise routine
Great channel man! you have really added a whole new dimension of fitness for me... i have spent the last two or three years, mindlessly pushing weight around in the gym and hoping for growth: completely unaware of the mechanics of the muscle, and the power of its connection to the mind.
Thanks a lot!
I just found your channel today watching a video from 2017. I'm glad you are still on the platform, subbed!
Your progression has been amazing!
These videos really got me taking notes 😂 Packed with useful information. Keep it up man!
Cheers, from the US! Just want to say I am really enjoying the content of your videos. Thank you for all that hard work.
Man you’re looking shredded atm! Looking great man
I like that you removed red flashes from the videos, its now much more comfortable to watch! Thank you.
great video very informative and motivational to see. Bioneer is my favorite fitness utuber and I am glad to see your channel blowing up. Hoping to get to your level one day
Thanks for diving deep and bringing back the knowledge! I hope you get the students, you deserve ma man
Lack of equipment, lack of knowledge, lack of skill...yet I'm trying to develop a body like yours(as in an all-rounded body that also suits my bodytype).It's a veeeery slow process(specially because I got way too long without doing exercises at all because of lacking will to do anything) but I hope to see some decent results at least by December xD
What I mean is, you're an inspiration to try to strive for a better self.
Good job man. You're looking better than ever. 💪
One of your best vids.
Love it bro! Im a trainer of 18 years. Great videos. Always learning.
Your content is very good and different from most other fitness channels.subscribed
This is a subject I wanted to see for so long
Ikr
Bro you're my soulmate. Anything I'm interested in you have a video about. You've got the best content on youtube. Keep it up
truth! Loved this one, best video in a while man!
To the formers suscribers: i love this momentum of the channel when we all thogether can discuss each other in comments without stupid inside... Hope will not change!! Waiting for more quality content like this!!! Saludos!!
This guy is managing to convince me to train hard, good job. Btw, thats about the best like to dislike ratio I've ever seen.
This is a great video. Thanks for putting the content together.
You're a huge inspiration man! It takes alot to train in isolation over time...
I was wondering about this just yesterday!
Thank you!
Duuude this video is GOLD. Thanks.
This is a timely video for me. I've gotten quite a long way down the MAF running method, building an aerobic base, and it is working well. And it is also clear that this type of training is not enough to prepare me to say, carry loads of shingles up a ladder. It will help, but it will not be enough. I'm working on how to do my strength training in a MAF type method, meaning hard enough to demand adaptation and growth, but not so hard that it causes burnout, overstress, or injury. I've recently heard "You can't outrun your base", and it is like an earworm that won't let go.
I like how he can explain the concept and principles in details. The video animation is really good. I subscribed. Thanks.
Just bought your programme brother, enjoying the read so far. Looking jacked at the moment by the way!
Great video. Thanks Adam
175k subscribers you killing it
I've been rethinking my endurance training recently, so this video came along at the perfect time.
Also, are you planning on an update to your book, a sort of Superfunctional Training 2.0 that summarizes what you've gathered since your first book's release?
I wish he sees it
Not a direct sequel, but there is stuff in the pipeline :-D
Amazing content - great work!
Great explanation! Go Adam! Go Bioneer!
This video was super helpful and interesting and I always apply The stuff I learn in your video to my training. THANKS AND KEEP IT UP! 👊👍💪😁
Beautiful content
An outstanding video as usually thank you so much
I like the documentary feel of this video🤗 also thanks for this information. Definitely gonna use it👍
Bro your striking technique is getting a lot better ✊
Still needs a lot of work. Get with a coach regularly.
Convinced this channel is going blow up and be a major player in the fitness community
Could you make a video on your workout routines that you do?
There is a reason I keep watching this Channel. My training and knowledge syncs very well with adams. Granted he’s going for Batman while i am going for nightwing. On the topic of cardio adaptations as a marathon runner my Time has gone down not so much from speed work but from my wing chun training.
This guy needs an episode of Fitness Freak by Phillion asap, absolutely beautiful content, subscribed. Now ill go back to my burpees
Very intelligent and thorough. Thank you.
Really enjoyed your videos keep it up bless you
For quasi- iso meterics: the author on Nate Morrison on T-nation says there is value in the "passive approach during the movement to increase the neurological efficiency of the training by relaxing everything as much as possible which will increase maximal strength. Have you experimented with this? for years I have done it actively( tensing all muscles throughout both phases of a movement).
Keep putting putty the videos. They're inspiring and informative.
Good video you’re stepping it up
Sport specific cardio is a real thing..Glad to hear about in depth
You look like a beast Adam! Keep it up.
Love it man, keep it coming! I know you want suggestions for topics--what about macebell/Indian gada training. Or Charles Atlas style dynamic tension?
His knowledge is really something else
Is this the bioneer guy's evil twin? Bring the good one back!
Awesome Brother!!!
Great video
Endurance is often forgotten. Thanks for highlighting this
What fitness tracker are you using as seen in this great video please?
Best time to make vids, good job.
This guy is stacked holy shit
I like to do periodization: I do 3 months of building fast twitch muscle followed by 3 months slow twitch, endurance muscle, then back to the beginning again. I do some form of cardio throughout that time as well.
Hey I really enjoyed your video
I m going to try this today
Your video also gave me the idea about why swimming is good for boxing. It is the opposite of running, the upper body is used to swim whereas running is more lower body dominant.
However, the more you swim the more economical you’ll become at swimming. At that point, the benefits of swimming for cardio in boxing becomes null. And that brings me to the conclusion that shadow boxing/heavy bag hitting is essential for upper body endurance. Running is good for lower body endurance.
God bless your videos
Looking badass man, best physique I think I've seen you repping yet,
This man is my hero.
Awesome video. Cardio only doesn't give lasting results and core/ strength training can be turned into cardio with HIIT type movements.
Discovering isometrics. Will definitely be trying out.
Bioneer, I have a question for you: do you have your workout routines, and if so, how flexible are they and how often do you change them?
Quality content
Hi bioneer I am very interested in neuroplasticity and how you could train the senses. A video on how to train your hearing would be amazing. But don't be pressured to do it.
Good one bro
You're looking like a beast here. Hell yeah.
God damn you're getting jacked, your build has drastically changed in videos for the better. More cut now
Dude looks fantastic in this video
5:45
Struggling to focus at work?
Feel tired at the end of the day?
Stop looking for a silver bullet hack and just get fitter.
This will be the ultimate force multiplier that allows you to do more of everything, and to a higher standard.
Leaving this comment here as a reminder to myself.