Episode 138: Why Everyone Benefits from Aerobic Training - Even Meatheads

• metabolism and aerobic system
• test at muscle level with a Moxy sensor
• aerobic use is a dial, not an on/off switch
• testing VO2max
  • Cooper Run or 2K on Rower
  • compare to the population
• Template  MWF = lifting: Cardio T, Th, maybe Sat
• Modality, start with a bike if you have the option, less depletion of O2 overall
• In the Phys Flex Course, I go over pH and O2 / CO2 mechanics and how to program for it

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.

Articles:

3 Metabolic Tests by Dr Mike T Nelson

https://miketnelson.com/3-metabolic-tests-from-rmr-to-vo2-max/

How To Test Your VO2 Max with the Concept 2 Rower

https://miketnelson.com/forgotten-factor-in-training/

Podcasts

https://flex-diet-podcast.simplecast.com/episodes/s2-ep-23-cranial-face-structures-nasal-breathing-orthodontics-tongue-position-and-more-unlikely-performance-limiters-interview-with-zac-cupples-nUobdSwo/transcript

https://miketnelson.com/interview-with-james-nestor-author-of-breath-the-new-science-of-a-lost-art-2/

References

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Brooks GA. Lactate as a fulcrum of metabolism. Redox Biol. 2020 Aug;35:101454. doi: 10.1016/j.redox.2020.101454. Epub 2020 Feb 9. PMID: 32113910; PMCID: PMC7284908. https://pubmed.ncbi.nlm.nih.gov/32113910/

Lacour JR. Activité musculaire et dépense d'énergie [Muscle activity and energy expenditure]. Rev Mal Respir. 2011 Dec;28(10):1278-92. French. doi: 10.1016/j.rmr.2011.06.014. Epub 2011 Nov 6. PMID: 22152936. https://pubmed.ncbi.nlm.nih.gov/22152936/

Ortenblad N, Macdonald WA, Sahlin K. Glycolysis in contracting rat skeletal muscle is controlled by factors related to energy state. Biochem J. 2009 May 13;420(2):161-8. doi: 10.1042/BJ20082135. PMID: 19250062.  https://pubmed.ncbi.nlm.nih.gov/19250062/

Rothman DL, Shulman RG. Two transition states of the glycogen shunt and two steady states of gene expression support metabolic flexibility and the Warburg effect in cancer. Neoplasia. 2021 Sep;23(9):879-886. doi: 10.1016/j.neo.2021.06.004. Epub 2021 Jul 21. PMID: 34303218; PMCID: PMC8322124. https://pubmed.ncbi.nlm.nih.gov/34303218/

Shulman RG, Rothman DL. The "glycogen shunt" in exercising muscle: A role for glycogen in muscle energetics and fatigue. Proc Natl Acad Sci U S A. 2001 Jan 16;98(2):457-61. doi: 10.1073/pnas.98.2.457. PMID: 11209049; PMCID: PMC14608. https://pubmed.ncbi.nlm.nih.gov/11209049/

Shulman RG, Hyder F, Rothman DL. Cerebral energetics and the glycogen shunt: neurochemical basis of functional imaging. Proc Natl Acad Sci U S A. 2001 May 22;98(11):6417-22. doi: 10.1073/pnas.101129298. Epub 2001 May 8. PMID: 11344262; PMCID: PMC33483. https://pubmed.ncbi.nlm.nih.gov/11344262/

Shulman, Robert & Rothman, Douglas. (2015). Homeostasis and the glycogen shunt explains aerobic ethanol production in yeast. Proceedings of the National Academy of Sciences of the United States of America. 112. 10.1073/pnas.1510730112. https://www.pnas.org/content/112/35/10902.figures-only

Shulman RG. Glycogen turnover forms lactate during exercise. Exerc Sport Sci Rev. 2005 Oct;33(4):157-62. doi: 10.1097/00003677-200510000-00002. PMID: 16239831. https://pubmed.ncbi.nlm.nih.gov/16239831/

Shulman RG, Rothman DL. The Glycogen Shunt Maintains Glycolytic Homeostasis and the Warburg Effect in Cancer. Trends Cancer. 2017 Nov;3(11):761-767. doi: 10.1016/j.trecan.2017.09.007. Epub 2017 Nov 6. PMID: 29120752. https://pubmed.ncbi.nlm.nih.gov/29120752/