luca

[luca @LG7_luca]

@AlbertoBagnai Gipeto

[luca @LG7_luca]

@hubermanlab Electrolytes at morning ?

[luca @LG7_luca]

@foundmyfitness Cod liver oil sufficient?

[luca @LG7_luca]

@prof_horvath Cod liver oil? I take it in winter

[luca @LG7_luca]

@hubermanlab What is handling receipts?

[luca @LG7_luca]

@fmfclips Which air purifier ?

[luca @LG7_luca]

@LoriShemek Too Heavy metals how can we assume?

[luca @LG7_luca]

@hubermanlab @foundmyfitness How much of zinc?

[luca @LG7_luca]

@FitFounder @eric_novack How many time? For example 10 min plio and then 1 hour workout ?

[luca @LG7_luca]

@FitFounder You generate strength also with speed/acceleration meaning move weights as fast as you can , generally 30% power, >70 % strength of one rep max

[luca @LG7_luca]

@FitFounder Is it the same walking outside or on treadmil? For the brain I think no (optic flow)

[luca @LG7_luca]

@hubermanlab @CaseyMeansMD Exercise snack solution

[luca @LG7_luca]

@hubermanlab @sleepdiplomat Some advice among body position ? Sleep with the head towards north ? ( I don’t know if we need to consider north geographic or magnetic, could you explain ?)

[luca @LG7_luca]

@FitFounder How to plan zone 2 with strength training?

[luca @LG7_luca]

@Paddy_Barrett 5

[luca @LG7_luca]

@FergalDeBurca @Paddy_Barrett 5

[luca @LG7_luca]

@hubermanlab Podcast on air quality

[John Paton @johngetstrong]

Using Lactate to Find Your Training Zones

Testing Protocol:
Ramp protocol. I started at walking pace (6km/hour), then increased pace by 1km/hour every three minutes until reaching an "extremely hard" level of intensity. Lactate was measured at each steps.

Definitions:
I was looking to find key heart rate thresholds using the lactate values.
Aerobic (AeT):
- The point below the first rise of lactate of > 0.3mmol/L
- Represents a the beginning of increased usage of a glycolytic (IIa) fibers over slow-twitch (I) fibers.
- My heart rate was 136bpm at this point
Anaerobic (Ant):
- Point farthest from the line connecting AeT and AnT
- Represents a shift away from Fast Oxidative Glycolytic (IIa) (Fibers), to Non-Oxidate (IIx) Fibers.
- My heart rate was 171bpm at this point

Calculating Zones:
From these two thresholds we can now calculate 7 training zones. These are the 7 training zones that @Alan_Couzens recommends in chapter 6 of his book (high recommended).

Zone 0: Active Recovery
High HR: AeT minus 10 beats per minute (bpm).

Zone 1: Easy Aerobic
Low HR: Approximately AeT minus 10 bpm.
High HR: Aerobic Threshold (AeT).

Zone 2: Steady Endurance
Low HR: Aerobic Threshold (AeT).
High HR: AeT plus 10 bpm.

Zone 3: Moderate Aerobic
From Alan: "“no man’s land” of training zones.... (unless the athlete’s target event takes place in this zone), minimal time should be spent here"

Zone 4: Threshold
Low HR: Approximately Anaerobic Threshold (AnT) minus 10 bpm.
High HR: Anaerobic Threshold (AnT).

Zone 5: Max VO2
Low HR: Anaerobic Threshold (AnT).
High HR: Maximum Heart Rate (Max).

Zone 6: Lactate Tolerance/Production
Low HR: Maximum Heart Rate minus 10 bpm (Max-10).
High HR: Maximum Heart Rate (Max).

Zone 7: Speed
Low HR: Approximately AeT plus 10 bpm.
High HR: Anaerobic Threshold (AnT).

Now I have my training zones, I can focus on the task at hand. Lots of mileage at zone 2 and below, with some training at zone 5 and above. I want to be highly polarized -- building a stronger base, then working on improving my top end as the season progresses.

[luca @LG7_luca]

@LoriShemek How to supplement with cod oil liver ? Risk of too vitamin a ?

[luca @LG7_luca]

@PeterAttiaMD How to supplement with cod oil liver ? Risk of too vitamin a ?