In this episode Debbie is joined with a fellow podcaster – Brad Kearns from the Primal Endurance Podcast.
Brad and Debbie work towards talking about the Primal Endurance way of training but we obviously have more to talk about!
We have to admit the fact that it feels really good when we come to know that there is another door open for us we can walk through after getting stucked. It only becomes possible, when one has got trust in his abilities and strength. When any person is aiming for or focusing at some big competition, then that person shouldn’t get himself/herself involved in some kind of distractive small competitions just for the sake of money or any other attractive prize. Because, that thing will break your focus from a big goal and one can lose the big thing. So, one should step back from those distractions.
So what’s Primal Endurance Program about staying healthy? The program advisors say that they emphasize on the development of aerobic system and making human body a fat burning beast instead of utilizing carbohydrates, so escaping dependence on the carbohydrates. People take a lot of sugars and then they force themselves to do strenuous exercises which eventually leads to oxidative damage to the cells resulting in their accelerated ageing process. Doing excessive and physically exhausting exercises is never recommended with one’s good health as recently it’s been proven by the science that human’s genes and hormones and other chemicals in human body respond very well even by doing low level movements without putting one in a state of stress. Also, it’s not recommended to sit all the time on your desk neither one should burn more glucose than fat burning or keeping yourself busy in exhausting exercises.
One should stay in the middle of both extremes but then a question arises that, how can it be done? It’s a proven fact that there’s chronic production of fight and flight hormones after doing stressful exercises every time which is never beneficial as it keeps person in hyperactive state even in a normal environment. So, one needs to build a proper aerobic pace to become good at burning fats which is the essence of success. And it also requires person’s heart rate down or at maximum aerobic level or little below. So, that’s the time when one is burning fats instead of carbohydrates and eventually no stress hormones are stimulated. When heart rate is increased, there’s increased hormonal release.
People have to slowly get ready for any endurance sport by keeping their pace within aerobic pace limits so that, day after day they can build without any interruption of high stress impact of chronic type workouts. It’s more beneficial than doing high intensity workout in a gym than going for a slow jog. Shorter duration workout doesn’t keep a person’s stress hormonal level in blood for a longer period of time. These kind of brief stressful events are much more nurturing to a person’s body and health. Like a 20 minutes workout can give you an incredible fitness boost.
These days’ people have got shortcut mentality like training for hours and hours and running for miles and miles. High intensity strength training for a brief period of time is way better than over stressful training. To move around a lot with a very gentle pace is essence to make one ready for some kind of a high level competition like a marathon. Secondly, one should introduce brief occasions of high intensity maximum effort sprinting and strength training and put this altogether to become complete, totally fit and a healthy athlete i.e. The WHOLESTIC Athlete.
Now a question arises that for how many times these high intensity exercises or workouts should be done? The only simple answer to this question is the longer periods of time dedication to just aerobically paced training as it’s not a matter of days. And the other important thing is, it all depends upon the nature of competition for which one is getting ready for. Sometimes it can take one or two years as some people are much damaged by excessive or chronic prolonged tiring workouts so, they’ll take longer. Gentle pace aerobic training is a key to getting ready for a big event.
It’s also recommended to do periodization in which people take periods of the year and then they focus on aerobically paced training for some defined period of time. And then they throw these periods of intensity where do couple of strength training sessions week and they dramatically tone down the volume of exercise.
Proper endurance athletes spend 15 minutes of every training hour doing flexibility and mobility work like running drills, high knees, butt kicks etc. It seems way better doing slow and steady training than doing practice like keeping a narrow approach in which one just simulate a real race experience and every single time that person has to work out properly which seems to be really exhausting.
Now, the last but not the least thing is, the nutritional needs of an athlete are extreme as compared to general population. So, when taking calories which have got no nutritional values, it’s a checkpoint.
- Athletes should never take overly processed foods.
- They should take more quantity of fresh fruits and vegetables.
This diet plan will help them in recovering quickly from the injuries and it’ll fuel up their athletic performances as well. Also, processed grains, artificial sugars, sweets and all sort of beverages including refines oils should be eliminated from the diet charts of an athlete.
See Brad’s Blog about his training style… http://bradkearns.blogspot.com/2015/09/brads-primal-style-anti-aging-tips.html
Brad’s Primal Style Anti-Aging Tips
- Eat primally: Ditch processed carbs in favor of nutritious primal foods, especially healthy fats.
- Move around more: Walk places, take frequent breaks, do structured cardio workouts at a comfortable pace of ~75% of max heart rate or less.
- Use it or lose it: Include brief, high-intensity strength workouts 2x/week and all-out sprints 1x per 7-10 days. Preserve muscle mass, reduce body fat, and delay aging.
- Sleep/relax: Align your sleep habits with your circadian rhythm. Dark, mellow evenings; natural, energetic mornings. Alert: minimize digital screen use after dark! Find times during the day&week to relax instead of go go go.
- Ditch grains and sugars: Pro-inflammatory, accelerate aging, promote fat storage. This will minimize insulin production, the #1 health risk of the Standard American Diet.
- Ditch vegetable oils and processed boxed/packaged/frozen foods: Pro-inflammatory, causing free radical reactions, accelerated aging, and cancer.
- Emphasize primal foods: Meat, fish, fowl, eggs, vegetables, fruits, nuts & seeds. Very low carb (no sugars or grains) and high in healthy fats (by comparison to SAD).
- Flexible: When you become fat adapted instead of carb dependent, your meal habits can become more sporadic. Intermittent Fasting optimizes fat metabolism, enhances cellular repair, and delays aging.
My macronutrient profile:
~66% fat (grassfed meat/fish/fowl/eggs, coconut products, macadamia nuts&nut butter, olive oil, avocados, dark chocolate)
~20% protein (1g/lb of lean body mass is the goal. Easily accomplished when animal products are emphasized)
~14% carb (under 150 grams/600 calories per day is the critical Primal goal. Easily accomplished when all grains and sugars are eliminated. This amounts to heaping servings of vegetables and moderate intake of fruit, only when in season)
Learn more about Brad Kearns and the Primal Endurance method…
https://www.primalblueprint.com/primal-endurance-2/
ancestral health community by way of his award-winning blog, Mark’s Daily Apple.
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