You’re a busy person. Career, family, social obligations and everything else. What SHOULD you be doing for your cardio if you have just five hours a week to devote to your training? What’s the proper mix of long, slow effort, interval sessions and tempo bouts? How many times a week should you be getting out? And what’s the ideal duration per workout?
To work out the answer, Marty and Stu invite on to the show the science journalist Alex Hutchinson, who has a physics Ph.D. from Cambridge and was on the Canadian national running team. He writes the Sweat Science column, on the science of human performance, for Outside magazine. He’s also the author of the bestselling books Endure and The Explorer’s Gene.
Together, the guys discuss:
the challenge of cardio training when you’re not a professional athlete.
the current vogue for Marius Bakken and Norwegian Threshold training
Norwegian Threshold Training’s implications for Zone 2 and other training protocols
The optimal cardio training regimen for those who have five hours a week for training
The challenge of intensity guidance and training thresholds
Send us ideas for future episodes, comments and listener questions at realexercisescience@gmail.com
Curious about the longevity topics in this episode? EverMe grades the evidence behind them so you can see what holds up. Exercise Science listeners get two months of Premium free, no credit card: everme.ai/exercisescience
Thanks also to our sponsor BiaFit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a 10% discount. Download BiaFit at your favorite app store, and learn more here: https://getbiafit.com/
Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com.
EPISODE LINKS
Alex Hutchinson’s Sweat Science website. Substack. He’s also on Instagram.
Hutchinson’s books: Endure. The Explorer’s Gene.
1964 5,000m final Olympic final results.
Mentioned in this episode: The Norwegian Method Applied by Marius Bakken MD
Also here’s Brendan Gurd from Queen’s University.
Recent guidance from the ACSM & ESSA: Physical Activity and Exercise Intensity Terminology.
This episode’s listener question comes from Sandi Nypaver. Here’s here Instagram and her bio at Higher Running
SHOW LINKS
Follow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience.
Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!
Marty just started his own Instagram. Give him a follow! He’s also on X!
Exercise Science is produced by Ghost Bureau, the Toronto content agency.
DISCUSSION POINTS
00:00 Episode introduction
00:52 Introducing Alex
03:00 Origin story
05:52 Brain’s role
08:04 Sponsor break
10:40 Program optimality
12:50 Different approaches
14:55 Norwegian threshold
16:55 Training intensity
18:32 Individual differences
22:24 Threshold domains
24:32 Sponsor break
27:10 Interval routine
30:59 Resistance training
33:14 Current project
34:14 Listener question
37:00 Episode wrap-up
DISCLAIMER
The Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.
Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.
