@stevemagness Don‘t forget Germany‘s rowing legend Karl Adam
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sisu-training.de
@sisutraining
Mario Schmidt-Wendling, Professional Long Distance Triathlon Coaching
Frankfurt/Germany Entrou em Nisan 2009
684 Seguindo417 Seguidores
New rule of thumb, if you can't tell me who Arthur Lydiard, Mihali Igloi, Doc Counsilman is we shouldn't put much stock into your advice for exercise.
Far too many neglect understanding the history of training which provides the roadmap.
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Can we stop trying to make magic workouts a thing. A few notes as this goes around for the umpteenth time.
The reality is:
1. You can do an infinite number of workouts that will give the same or better results, from 20sec repeats to 8+ min, and everything in between. There is nothing special about 4x4min...even research shows this. Seiler found 8min reps were better than 4min. Billat found 30sec reps better than 3min... and on and on.
Why? Because there is no magic workout. It's how you modulate the variables, and what the individual brings to the table.
For some, 4x4min will be too much, too intense. There pacing will suck. Others not enough. They need more volume, or shorter recovery, or whatever.
I'd love it if instead of proclaiming magic workouts, we gave people options!
4x4min with 3min rest @ an effort you could sustain for 20min.
5x3min w/ 2min rest @ 20min effort
10x1min on/45sec off @ 15min effort
3 sets of (8x30sec on/off @ 10min effort)
8/6/4/3/2/1- starting @ 30min effort working down to 10min effort as you go.
And any number of other creative workouts that would get the job done.
2. if you keep repeating the same workout over and over again...you aren't giving your body a very good stimulus for adaptation.
The key to long term adaptation is to vary the stimulus: intensity, volume, rep numbers, rest, rep length, etc.
In strength training, we wouldn't tell everyone to do 3 sets of 5 reps at 80% max every single workout...We'd vary the load based on how we are handling it and what sort of adaptation we want. Same goes for aerobic exercise.
At some point you should progress a variable besides try to run each 4min segment faster.
3. The referenced study was actual a solid training plan. It wasn't about 4x4min.
Off memory it included 2 months of nothing but easy to build a base...then did some "tempo work." Then built up to 2x hard workouts a week with a couple easy runs as well...then down to 1x hard workout with easy. In other words: the study wasn't about the 4x4min workout...it was do a reasonable endurance training plan that first built a base and then mixed easy, steady, and hard training at an appropriate level.
THe message shouldn't be: do 4x4min. It's go follow a reasonable train for a 5k plan for a beginner. That's what the study tested.
Are there things I'd change about the program? Absolutely. But I understand why they kept it very straightforward...because in scientific studies you constrain workouts more to test variables. In the real world, you wouldn't do 4x4min every week...you'd mix it up.
Look, I understand why magic workouts get popular. But it's the same logic of proclaiming "super foods" and ignoring a person's entire diet.
Steven Bartlett@StevenBartlett
I sat down with Dr Rhonda Patrick and she shared this: The Norwegian 4x4 Protocol can reverse heart ageing by 20 years. 4 minutes intense exercise, 4 minutes recovery, repeat 4 times. In 2 years, a 50-year-old heart can look like a 30-year-old’s. Once per week is the minimum dose 👇🏾
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Sometimes it's difficult to know whether your own views and convictions are the right ones or whether you need to adapt after all. Do you know that feeling and what are you doing with it?
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langsam aber sicher schleicht sich bei mir durchaus das Gefühl ein, dass bei den diesjährigen US-Wahlen die Swing States entscheidend werden könnten
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Great to see our paper - From Tokyo through Paris to Los Angeles and beyond: Preparing athletes to face the heat of a warming world - in @_JSAMS article format!
@BongersCoen @LJJ_nutrition @UC_RISE @EnvPhysiolLab
sciencedirect.com/science/articl…
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So many things to love about 🇨🇭, some examples:
Sigriswil, Schweiz 🇨🇭 English
@SophieRHerzog You‘re doing something without any purpose of biohacking and performance improvement. Is that legally allowed?😂😂
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One thing we shall not forget: we are still allowed to do things out of pure enjoyment!!! This was sauna for me today. Not for any sort of heat stuff, but because it makes me relax and smile (as you can see😊). #metime and no distractions 🙏
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Last minute gifts? English version will be published in spring 2024
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@SophieRHerzog @CCooganCisek Unfortunately I have to pass
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Friends: Who has connections to cycling in Germany?
I will be racing Masters Worlds in Hamburg. A friend and I are eager to hire a mechanic to support us, Friday/Sat, Dec 2 and 3
Any leads? Happy to pay a professional fee to the right person.
Retweet please?! :)
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I've just updated my Linktree with my latest content - check it out here! linktr.ee/sisutraining?u…
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