Chapter Resources

Research & Information

In this excellent podcast, Dr. Peter Attia does a deep dive into the amazing benefits of zone II training. Check it out!

In this excellent podcast, Dr. Peter Attia has an in-depth conversation with Iñigo San Millán, Ph.D where they discuss the role of exercise for mitochondrial and metabolic health. Another must listen!

To determine the association between recommended physical activity according to the 2018 physical activity guidelines for Americans and all cause and cause specific mortality using a nationally representative sample of US adults.

Growing research suggests that high-intensity interval training (HIIT) is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health. “All out” HIIT models such as Wingate-type exercise are particularly effective, but this type of training may not be safe, tolerable or practical for many individuals. Recent studies, however, have revealed the potential for other models of HIIT, which may be more feasible but are still time-efficient, to stimulate adaptations similar to more demanding low-volume HIIT models and high-volume endurance-type training.

To investigate the hypothesis that 10 weeks of HIT, performed in an instructor-led, group-based gym setting, elicits improvements in aerobic capacity (VO2max), cardio-metabolic risk and psychological health which are comparable to MICT.

In this excellent article by Daniel V. Gaz for the Mayo Clinic, the author discusses why high intensity interval training isn’t just for the young and fit. Great reading!

Exercise is recommended by public health agencies for weight management; however, the role of exercise is generally considered secondary to energy restriction. Few studies exist that have verified completion of exercise, measured the energy expenditure of exercise, and prescribed exercise with equivalent energy expenditure across individuals and genders.

Free PDF

How To Find Your Anaerobic Threshold

Your anaerobic threshold is the exercise intensity level when you begin to accumulate lactic acid and hydrogen in the cells because they can’t eliminate them fast enough into your blood. So, knowing when you’re approaching the anaerobic threshold during exercise can be very useful for maximizing aerobic exercise benefits, and it turns out that this is where the magic happens.

Jim's 10 Minute Cardio HIIT Workout

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Oakley Men's Radar Ev Path Rectangular Sunglasses

These are the best sunglasses that I have tried for bike riding. They don’t fog up and the lenses are amazing. Yea, they’re expensive but man, are they worth it. 

Brooks Men's Glycerin 19 Neutral Running Shoe

I’m a supinator and can easily sprain an ankle when wearing the wrong kind of running shoes. In fact, I have several times. That is until I got a pair of these Brook Glycerin’s. They are incredibly stable. I LOVE them!

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How to Find Your Anaerobic Threshold

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