Mr.Uproar

Giving and receiving as much as I can to make life great for us all.

[Alan Couzens @Alan_Couzens]

A few stats from the database...

For those with VO2max under 50 ml/kg/min:

* Fat Oxidation peaks at ~4mph (a brisk walk)
* Fat Oxidation already down ~50% at 5.5mph (a jog)
* Fat Oxidation at ZERO by 6.5mph

#JustWalk

[Mr.Uproar @Mr_Uproar]

@feelthebyrn1 Thanks! 😁😁

[Alan Couzens @Alan_Couzens]

Parasympathetic over-reaching is relatively benign. You get tired, your ANS shuts you down.

Sympathetic over-reaching, OTOH, is a big problem. Tired but wired & oblivious to the mounting fatigue.

Moral of the story: If you're going to get tired, get tired with volume, not intensity.

[Alan Couzens @Alan_Couzens]

"So, how do we improve our ability to burn fat?"

https://t.co/DoHcTobzcE

[Alan Couzens @Alan_Couzens]

You benefit from lots of easy work.

You benefit from a little fast work.

You *don't* benefit from doing your easy work harder.

[Alan Couzens @Alan_Couzens]

"But I'm a fairly fit guy. If I can run, why should I spend my time walking?"

Because cardiovascular fitness and metabolic fitness are not the same.

So much of the important stuff, from a health perspective, comes from basic metabolic fitness, i.e...

Conditioning your slow twitch fibers to use fat as their primary fuel.

Without information to the contrary, the vast majority should assume that their metabolic fitness is currently weaker than their cardiovascular fitness & should spend the majority of their time rectifying that weakness.

[Billy Oppenheimer @bpoppenheimer]

After graduating from a performing arts school in 1991, Dave Chappelle moved to NYC to pursue his dream of being a comedian.

During his first performance at the Apollo Theater, he was booed off stage.

“And that was the best thing that ever happened to me,” he said, “because…

Before that time, I had never bombed, let alone got booed off stage. And bombing was horrifying—nobody wants to bomb. Nobody.

So that night was liberating because…

I failed so far beyond my wildest nightmares of failing. And it was like…‘hey…this is not that bad.’

And after that, I was fearless.”

Takeaway 1:

In experiencing the worst case scenario for a stand-up comedian, Chappelle realized that the thing he had long been afraid of really wasn’t scary at all.

In psychology, this is known as “exposure therapy.”

It’s an ancient practice. The first century philosopher Seneca wrote about why he would routinely “practice poverty”—his worst case scenario:

“Set aside a certain number of days, during which you shall be content with the scantiest and cheapest fare, with coarse and rough dress, saying to yourself the while: ‘Is this the condition that I feared?’”

When you experience the worst case scenario, Seneca wrote, you often find…

“We suffer more in imagination than in reality.”

Takeaway 2:

A little while back, the comedians Mike Birbiglia and Hasan Minhaj were talking about how Dave Chappelle became one of the great comedians of all time.

“The most successful people fail the most,” Birbiglia said.

“Chappelle is on stage, bombing, so much. I’ve watched him at The Comedy Cellar a lot, and for hours, he’s up there with no laughs.”

As the great screenwriter, director, and novelist Peter Farrelly likes to say…

Everybody starts with shit:

“When you read a book or a screenplay and you think, ‘Wow, I could never do this.’ Well don’t forget: that person didn’t start with that. They started with shit—that they fixed and fixed and fixed and fixed and fixed and fixed and fixed and fixed and fixed and fixed and fixed and fixed…”

- - -

“Early on, all of our movies suck…I choose that phrasing because saying it in a softer way fails to convey how bad the first versions of our films really are…Pixar films are not good at first, and our job is to make them go, as I say, ‘from suck to not-suck.’” — Ed Catmull

Follow @bpoppenheimer for more content like this!

[Missy Mitchell-McBeth @missyMmcbeth]

“Relationships are key!”

Yes.

So are RESULTS.

Did I make you better?

Is a question that needs to be asked.

[Mr.Uproar @Mr_Uproar]

@LynseyCoach @Alan_Couzens @NarrativeResist Ideals are useful, not because they're easy, but because they show everyone what to aim for.

[Alan Couzens @Alan_Couzens]

The Warm-Up IS the workout -- Part II:

Let's try this again..

The interpretation of my last tweet seems to be "if I don't have 90 minutes to workout then I miss out on the important stuff, so there's no point."

No, friends, the *important stuff* is IN the warm-up.

Your typical low-volume athlete...
* Very poor fat oxidation (<4 kcal/min)
* Poor cardiovascular efficiency (high heart rates at low power)
* Poor mitochondrial development of slow-twitch fibers.

All of these weaknesses are improved by time spent at low intensities.

So, if you only have 30 minutes or 45 minutes to exercise, fear not!

You are getting the stuff that you need the most by simply devoting the session to gradually warming up, then cooling back down and omitting the part that most wrongly consider the "important stuff".

[James Clear @JamesClear]

Sometimes all you need for exceptional results is average effort repeated for an above-average amount of time.

[Mr.Uproar @Mr_Uproar]

@Alan_Couzens @ebguides "Type I fibers love to use the lactate produced by Type II fibers as a fuel source, so the greater development of those fibers, the faster recovery from anaerobic efforts.... "
Wow! 🤯

[Lex Fridman @lexfridman]

Now is the best time to be alive. I'm grateful for this moment and for the entire history of life on Earth that led up to it.

[Ryan Holiday @RyanHoliday]

Though we think big, we must act and live small in order to accomplish what we seek...one foot in front of the other, learning and growing and putting in the time.

[Mr.Uproar @Mr_Uproar]

@Alan_Couzens @mcichocki It sounds like you should release that app!

[Mr.Uproar @Mr_Uproar]

@Alan_Couzens @GV_Endurance Ah, this is what I needed to hear! That's substantially higher than zone 2 on my Garmin, with the heart rate zones calculated by % of max.
I changed my Garmin to calculate heart rate zones by % of lactate threshold, and now my Garmin zone 2 aligns nicely with your definition.

[Orange Book 🍊📖 @orangebook]

Growth = a clear vision of who you want to be + a strong desire to pay the price to get there

[Alan Couzens @Alan_Couzens]

There are 4 key workouts that ALL humans should do regularly, regardless of sport or ability level:

Long - challenge the metabolism
Strong - challenge the muscles
Fast - challenge the nervous system
Recovery - challenge the ego.

[Mr.Uproar @Mr_Uproar]

@Alan_Couzens How do you see those measurements? Do you use Strava?