Dr. Andy Galpin Reveals Why Strength AND Endurance Training are Key to Unlocking Optimal Health 🚀

Summary

Ce script met en évidence l'importance de combiner entraînements de force et d'endurance pour une santé globale. Il souligne que se concentrer uniquement sur l'un des deux laisse de côté de nombreux aspects de la santé. L'auteur recommande des routines minimales efficaces, comme des séances d'entraînement alternant force et endurance, pour maintenir la santé sans avoir à consacrer tout son temps libre à l'exercice. Il insiste sur l'adaptation physiologique selon les défis auxquels on se confronte, et propose des alternatives pour éviter les blessures tout en obtenant les mêmes bénéfices.

Takeaways

• 💪 L'entraînement de force et l'endurance cardiovasculaire sont tous deux essentiels pour la santé, car ils sont des prédicteurs indépendants de la santé.
• 🏃‍♂️ Seul l'entraînement de force ou d'endurance ne suffit pas, car ils apportent des bénéfices différents à la santé.
• 🚶‍♂️ Une marche vigoureuse n'est pas une substitution suffisante pour la course à pied, mais elle est mieux que rien.
• 📈 Il est important de maintenir une sortie énergétique élevée pendant une période prolongée, quelle que soit l'activité choisie.
• 🔍 La méthode d'exercice est moins importante que la demande physiologique, qui est la clé pour l'adaptation.
• 🏞️ N'importe quel exercice qui nécessite une sortie énergétique soutenue peut être bénéfique, comme la jogging, la vélo, la randonnée ou la marche vigoureuse.
• 🚫 Si une activité entraîne des blessures, il est préférable de trouver une autre façon de demander une demande cardiovasculaire.
• 🏆 Les athlètes doivent également varier leur entraînement pour répondre aux exigences spécifiques de leur sport.
• 📉 La maintenance de la forme actuelle peut être obtenue avec un faible volume d'entraînement, comme un seul entraînement de force toutes les deux semaines.
• 🔄 La perte de vitesse et de force physique diminue rapidement avec l'âge, tandis que l'endurance peut être maintenue avec un faible volume d'entraînement.
• 🔗 L'adaptation physiologique se produit là où la demande est la plus élevée, ce qui peut varier d'une personne à l'autre.
• 📚 Il est conseillé de combiner des intervalles d'intensité élevée et des périodes de récupération pour un entraînement cardiovasculaire complet.

Q & A

Pourquoi est-il important de différencier entre les entraînements de force et d'endurance ?

Ils sont des prédicteurs indépendants qui s'ajoutent l'un à l'autre, mais ils sont également indépendants, aidant à maintenir la vie pour différentes raisons.

Est-ce que l'entraînement de force ou l'endurance peut être négligé pour maintenir la santé ?

Non, si vous négligez l'un des deux, vous laissez beaucoup de santé de côté. Il est nécessaire d'avoir les deux pour des raisons indépendantes.

Un remplacement suffisant pour la course est-il possible avec la marche vigoreuse ?

Non, la marche vigoreuse n'est pas un remplacement suffisant, mais c'est mieux que rien. Il est important de faire quelque chose qui exige une sortie d'énergie élevée par rapport au repos pendant de longues périodes.

Quels types d'activités peuvent être utilisés pour augmenter l'endurance cardiovasculaire ?

Courir, faire du vélo, de la randonnée ou une marche vigoreuse sont des activités qui peuvent augmenter l'endurance cardiovasculaire.

Quelle est la différence entre l'entraînement d'endurance et l'entraînement de force ?

L'entraînement d'endurance demande une sortie d'énergie élevée pendant de longues périodes, tandis que l'entraînement de force vise à augmenter la taille et la force des muscles.

Quelle est la dose minimale efficace pour maintenir la forme actuelle ?

Pour maintenir la forme actuelle, une séance d'entraînement de force toutes les deux semaines peut être suffisante, tandis que pour l'endurance, une session de 30 secondes d'exercice intense suivies de 30 secondes de repos, répétées quatre fois, peut être suffisantes.

Comment les athlètes peuvent-ils améliorer leur endurance ?

Les athlètes peuvent améliorer leur endurance en effectuant des séances d'entraînement d'intensité élevée, comme des intervalles courts et intenses, ou des séances plus longues de travail soutenu avec des pauses.

Quels sont les effets de la réduction de l'entraînement sur l'endurance ?

Une réduction de l'entraînement peut entraîner une augmentation de la taille des fibres musculaires rapides, ce qui peut améliorer les performances sans perte de capacité cardiovasculaire.

Comment les entraîneurs peuvent-ils adapter leurs programmes pour les clients qui cherchent à augmenter leur masse musculaire ?

Les entraîneurs peuvent adapter leurs programmes en discutant des expériences personnelles et en partageant des histoires de clients qui ont réussi à ajouter de la masse musculaire.

Quelle est la progression des performances dans les sports de vitesse, de force et d'endurance ?

Les performances en vitesse chutent rapidement avec l'âge, tandis que la force et l'endurance sont plus faciles à maintenir. Les records mondiaux des marathons montrent que les records ne sont atteints qu'à partir de 30 à 35 ans.

Quels sont les avantages de combiner l'entraînement de force et d'endurance ?

Combiner l'entraînement de force et d'endurance permet d'obtenir des adaptations plus complètes et d'améliorer les performances dans divers aspects de la physiologie.

Outlines

00:00

🏋️‍♂️ Importance of Combining Strength and Cardio

The speaker emphasizes the importance of not focusing solely on strength training or cardio. They argue that both are independent predictors of health and should be combined for optimal benefits. The speaker also discusses the necessity of sustaining energy output at a higher rate than resting for extended periods, regardless of the exercise mode, to meet cardiovascular demands. They mention that the physiological demand, not the type of exercise, is crucial for adaptation and health improvement.

05:02

🏃‍♂️ Minimal Effective Routine for Health

The speaker explores the concept of a minimal effective routine for maintaining health without dedicating excessive time to exercise. They mention that for maintaining muscle size and strength, a very low frequency of strength training (once every two weeks) might suffice. The speaker also discusses the different physiological demands of various intensities of exercise and suggests that a combination of high-intensity intervals and sustained work could be beneficial. They share research findings on the stability of endurance and the minimal doses required to maintain it, even with reduced training.

Keywords

💡Strength Training

Strength training refers to a form of exercise that aims to increase muscular strength and endurance. It involves activities that cause your muscles to work against resistance, such as lifting weights or using resistance bands. In the video, the speaker emphasizes the importance of strength training as an independent predictor of health, suggesting that it should not be overlooked in favor of cardio exercises alone.

💡Cardiovascular Endurance

Cardiovascular endurance, also known as cardio fitness, is the ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles during sustained physical activity. The video script underscores the significance of both strength training and cardiovascular endurance, stating that focusing on only one aspect can lead to leaving health benefits on the table.

💡Vigorous Walking

Vigorous walking is a form of exercise that involves walking at a fast pace, often with a higher energy output than regular walking. It is considered a moderate-intensity aerobic activity. In the context of the video, the speaker suggests that while vigorous walking is not as effective as running for cardiovascular benefits, it is still better than nothing and can contribute to overall health.

💡Physiological Demand

Physiological demand refers to the body's response to physical stress or exercise. It involves the body's ability to adapt and respond to the challenges posed by various forms of physical activity. The video emphasizes that the type of exercise is less important than the physiological demand it creates, which is key to achieving health benefits.

💡Zone 2

Zone 2, in the context of exercise, typically refers to a heart rate zone that represents moderate intensity exercise. It is a concept used by some fitness enthusiasts to monitor their workout intensity. The speaker in the video, however, dismisses the importance of specific heart rate zones, focusing instead on the overall physiological demand of the exercise.

💡Adaptation

In the context of fitness and exercise, adaptation refers to the body's process of adjusting to the stress of physical activity, leading to improved performance and health. The video script highlights that the areas of the body that are challenged during exercise are the ones that will adapt and improve.

💡Maintenance vs. Improvement

Maintenance and improvement are two different goals in exercise routines. Maintenance refers to sustaining current fitness levels, while improvement aims to enhance them. The video script differentiates between these goals, suggesting that the required exercise intensity and frequency can vary depending on whether one is looking to maintain or improve their fitness.

💡High-Intensity Interval Training (HIIT)

HIIT is a training technique in which short bursts of intense exercise are alternated with recovery periods. It is known for being time-efficient and effective for improving cardiovascular fitness and burning calories. The video script suggests that HIIT can be a part of a balanced exercise routine, combining both high and low-intensity work.

💡Muscle Hypertrophy

Muscle hypertrophy is the increase in muscle size or volume, often resulting from resistance training. It is a desired outcome for those looking to build muscle mass and strength. The video script touches on the concept of muscle hypertrophy, indicating that even minimal strength training can help maintain muscle size and strength.

💡Endurance Athlete

An endurance athlete is someone who participates in sports or activities that require prolonged physical exertion, such as long-distance running, cycling, or swimming. The video script contrasts the aging process of endurance athletes with that of speed athletes, highlighting that endurance can be maintained with less training than speed or strength.

💡Programming for Muscle Hypertrophy

Programming for muscle hypertrophy involves designing exercise routines specifically aimed at increasing muscle size. This includes selecting the right exercises, sets, reps, and intensity levels. The video script mentions a fireside chat discussing personal aspects of muscle hypertrophy programming, indicating a focus on practical and effective strategies for muscle growth.

Highlights

Differentiating between strength training and cardiovascular endurance is critically important as they are independent predictors of health.

Focusing solely on one mode (strength training or endurance) leaves a lot of health benefits unutilized.

Vigorous walking is not a sufficient replacement for running, but it's better than nothing.

The key is to sustain energy output at a higher than resting rate for extended periods.

The mode and method of exercise are less important than the sustained physiological demand.

The physiological limiter will be the place of adaptation, meaning the struggling part of physiology will adapt.

If an exercise routine leads to injury, it's not worth it; find another way to create cardiovascular demand.

For athletes, the combination of high-intensity intervals and sustained work is beneficial.

Both high and low-intensity exercises are needed for comprehensive physiological adaptations.

The minimum effective dose for maintaining muscle size and strength is surprisingly low, with one workout every two weeks being sufficient.

Endurance is more stable and easier to maintain than speed or strength.

A study showed that reducing training volume by 50% did not affect aerobic capacity markers but improved performance.

A minimal effective routine for endurance could involve short high-intensity sessions spaced a few weeks apart.

The transcript discusses the importance of both strength and cardiovascular exercises for overall health and longevity.

The speaker emphasizes the need for a balanced approach to exercise, combining both strength and endurance training.

The transcript provides insights into exercise physiology and the adaptations that occur with different types of training.

The speaker shares personal experiences and research findings on the effects of exercise on muscle hypertrophy and endurance.

The transcript offers practical advice on how to incorporate both strength and cardiovascular exercises into a routine without dedicating all free time to exercise.

Transcripts

I love strength training and I'm not the

biggest fan of cardio I don't really

enjoy running it's so incredibly clear

if you only do one of those modes

strength training or endurance you're

leaving a lot of Health in the table

well what is like a minimal

effective routine then that doesn't

require one to be a professional athlete

and dedicate all of their free time to

exercise

like is it important to differentiate

between the different exercise

modalities and this is my answer would

have been yes and here's the reason why

at least differentiating between

strength and cardiovascular endurance is

critically important because they're

independent predictors they will stack

on top of each other but they're also

independent we also have so much data

from lifelong exercisers um this is some

work I've done and published um

colleagues of mine have done this is a

paper that came out just in the last

couple of weeks that showed this but

it's so incredibly clear if you only do

one of those modes strength training or

endurance you're leaving a lot of Health

in the table and so this is why I would

make that argument you really do need to

have both of them they're independent um

they are helping you stay alive for

different reasons we have the direct

evidence of these lifelong exercisers

that they're just not in the best place

if they don't do ball I love strength

training and uh I'm not the biggest fan

of cardio I don't really enjoy running

is vigorous walking a sufficient

replacement no no it's not it's better

than nothing again if we're talking

about what is least bad versus optimal

um so I don't want you to hear that and

think all right that's it I'm out like

I'm done right it's not an excuse to not

do it um if if vigorous walking is all

you can get into that's great that's

like Z what some people refer to as zone

two yeah I don't care what zone like

you're in at all um that's like very

little concern to me generally I think

it's clear that you need to be doing

something that requires you to sustain

energy output at a higher than resting

rate for long periods of time okay

Define that as Zone whatever you want I

don't really care again I have friends

that are like so deep into Zone 2

they've made careers out of this amazing

like that's great you want to pull your

blood and figure out what your lactate

levels are that's amazing I don't really

care um I have other ways we pay

attention to that but that's fine you

need to clearly be able to sustain

exercise or energy output that's

elevated for a long period of time what

might that look like I mean are jogging

bike riding sure hiking it could be a

vigorous walk any of those things I

think what's important to understand

here is it's not the of exercise that

matters it rarely is right it's a

physiological demand so what you need to

be doing is asking for an Advanced

Cardiovascular rate that is sustained

with no break that's all we're after the

mode and Method you pick is entirely up

to you on the surface it's irrelevant to

this aspect of physiology it's very

relevant to other parts joint health or

movement patterns personal preference uh

availability to stuff fine but right now

for this physiological output we just

simply care about asking a sustained

input unless you're an athlete or have a

specific specific muscle you're want to

work at for injury prevention or

recovery or for if you're an aesthetic

sport exercise is not really about the

output it's the input that matters right

it's what's the physiological demand the

easy way to think about this is um the

physiological limiter will be the place

of adaptation so what I mean by that is

wherever in your physiology is asked to

fail is going to be the place that

adapts so in this particular case if

you're saying hey we're struggling to

maintain a 25% increase in output of

exercise of energy and we're struggling

to maintain that wherever part of your

physiology is struggling is going to

adapt so maybe that's your breathing

maybe that's the mechanics of your

posture maybe that has nothing to do

with that and it is your ability to

bring in utiliz fat as of fuel maybe has

nothing to do with that and it is your

gate and how you're walking and that's

why your knee is hurting that's why

you're like it could be any number of

things so that's if it is a situation

where you're like man every time I walk

or jog lightly I get these back injuries

then don't do that anymore it's not

worth it right find another way to ask

for cardiovascular demand find a way

that is not leading to injury if you

care to fix your running dat great if

you don't then don't don't worry about

it right like whatever is in for you the

same thing with our athletes that have

short demands on performance right so if

we have a competition six weeks from now

it's the same thing this is still an

investment in six weeks from now right

we're going to be needing to do this for

a lot of reasons outside of that you

clearly need to be able to perform at a

high heart rate as well this can be done

in any number of ways short high

intensity intervals like think your

classic 20 30 40 seconds maybe up to a

minute of hard work some sort of matched

recovery maybe this is less recovery

than work so maybe this is 60 seconds of

hard work and 30 seconds of rest maybe

it's the opposite 30 seconds to work

more rest they're they're different that

gives you a little bit of fun stuff I

actually think people should do like a

combination of these maybe it's a little

bit longer two or three minutes of

sustained work two or three minutes of

rest like fine you're challenging your

ability to go to a Max or near max heart

rate that is going to ask different

physiological demands than the lower

intensity stuff so by leaving that stuff

out of the equation you are leaving

adaptations out the equation just like

by only going red line only going high

heart rate max heart rate and not doing

anything at a moderate or lower is also

leaving things off the table so I really

think you need both it's it's hard to

come up with a situation in which both

of them combined at some point are not

advantageous H well what is like a

minimal

effective routine then that doesn't

require one to be a professional athlete

and dedicate all of their free time to

exercise to achieve to achieve these

these adaptations minimum effective dose

is a little bit different because you

need to think about are we talking

maintenance of current status or are we

talking about actual Improvement right

so maintenance of current status it is

insanely low uh if you were to do say

one strength training workout every two

weeks or so that's probably sufficient

to maintain muscle size and strength

interesting it can be very very low

you're talking about even a few sets

total over a couple of weeks um there's

actually a good amount of research on

that that you can sustain decent amount

of strength can you optimize and

increase probably not cardiovascular

output would be the same actually this

is actually kind of fun if you look at

speed to strength to endurance and then

muscle mass is a very clear progression

or or reduction of these over time such

that speed is hard to maintain uh if you

really want to maximize power output

this will fall off fast it will fall off

fast with dra trining and it'll fall off

fast with age so if you were to plot

World Records in things like the

marathon compare those to World Records

in strength based sports like

powerlifting and you compare that to

World Records in sprinting and you look

at what happens to those world records

as we go from age 30 to 35 to 40 kind of

in 5year increments the speed ones will

drop off the reservation like they're

just gone really fast you will not see

somebody who is a competitive World

Sprinter at 45 you can absolutely see a

competitive endurance athlete in fact

many of the world records won't happen

until folks are 30 35 or so years old

wow and that the the difference between

the world record of a 50-year-old versus

a 35y old it's like not much but if you

look at that 100 milard dash it's like

the difference between 9.58 and and like

12 seconds it's like a just a it's not

even in the stratosphere of competitive

so speed will go off fast strength will

go off fast but maintaining hypertrophy

and maintaining endurance is really

really simple we actually did a study

years ago looking at taper in Cross

Country Runners so this is really cool

these were College competitive College

cross country Runners and we did

biopsies of them uh we did V2 max

testing we did an actual uh competition

and we looked at them pre and post three

weeks of taper now over the course of

that taper they ended up reducing

running volume by

50% BO2 Max didn't go anywhere stayed

the exact same right no change uh we

looked at a number of markers in muscle

tissue of aerobic capacity um none of

those moved no reduction whatsoever we

saw an improvement of performance though

they ran faster in the post raised they

did so we lost no cardiovascular markers

whatsoever up and down we looked again

we looked at them all over the place we

did though see a dramatic increase in

the size and I think it was about nine

or so percent of the fast switch muscle

fibers so we see a large increase in

fast muscle fiber size with 3 weeks of

reduced training H they cut their

training in half and saw and they were

terrified by the way W cuz like

endurance Runners like you take mileage

away and they're like really but we saw

nothing so the point The Grand Point I'm

making there is is endurance is fairly

stable very minimal doses if you were to

do one again I don't know the an exact

paper here um but if you were to do one

session say 30 seconds on 30 seconds off

maybe four of those right so repeat that

four times you did that once every

couple of weeks I would imagine it would

probably keep your V2 Max reasonably

close click the link in our bio to get

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hypertrophy highlights fireside chat

which is Dan and I discussing really

personal aspects of how we go about

programming for muscle hypertrophy in

that chat you're going to hear Dan and I

talk about our own experiences working

with clients who are trying to add

muscle mass and especially you're going

to hear us tell some stories that you've

never heard us talk about in any podcast

ever before this is not something

something you're going to want to miss