Science of Cardio | Podcast on RSS.com

Science of Cardio

Science of Cardio

by Ryan Fritz

EP 018: Creating a Custom Strength and Conditioning Program

Setting goals Injury prevention Force, Speed, Endurance for optimization Periodization or game plan (Blueprint) Tips for workouts, splits, sets, principles and progression

EP 017: Home Gyms

Pros: save time, no travel, no membership, no broken equipment, machines tied up and customize Cons: load, equipment, anchor points What I have: power blocks, isophit, squat rack, ab wheel, stability ball, hex bar, 400lbs, sliding track, trx Recommendations: power blocks, stationary bike, bands, stability, ball, isophit, barbell, trx, mat Tips: equipment dual purpose or offers alot of options/opportunity or multipurpose powersystems.com Roguefitness.com Powerblock.com keiser.com trxtraining.com isophit.com

EP 016: Periodization & Scientific Progressions for Strength and Conditioning

Pros: better strength gains, peak performance, supercompensation Cons: Plateau's, injury, decrease in performance, fatigue Types: Linear or undulating Recommendations: meso cycles, micro cycles, macro cycles, annual plan Tips: rest, recovery, progression, unload/deload/taper

EP 015: Hormones & Body Chemicals 101

Epinephrine Norepinephrine HGH human Growth IGF insulin Like growth factor Testosterone Cortisol Estrogen Progesterone Dopamine Serotonin Melatonin Nitric oxide Prolactin oxytocin Leptin

EP 014: Isophit & Isophit MSK

Pros: basic strength benefits, strong muscles, stronger ligaments, strong tendons, increase rom, more efficient mitochondria, absolute max strength TUT, restraints, decrease inflammation/BP, joint pain mitigation, safe challenges (safer than traditional lifting) Cons: hypertrophy, size, no eccentric contraction (less inflammation) Uniqueness: Combo joint actions, multiple planes, motor patterns, order of operation, exercises that can do on other machines/devices Recommendation: try 3-4x sessions, 10sec. cp, 20-45sec. glycolysis, 20s strength, 30-40s tendon/ligaments, 45s-2min. endurance Benefits: force matching - level/ability/strength adjusted (sub-consciousness), combos, restraints

EP 013: Inflammation (Nutrition & Diet)

Pros: repair, heal, growth, longevity, immunity, auto-immunity, gut health, digestion, joint health, Cons: Arthritis/calcification, aches, pains, communication from brain to body/cells, gut disease, joint disease, organ failure, death, food (potatoes, processed, box food, gluten, wheat, dairy) Anatomy: hormones, cortisol, testosterone, estrogen, HGH, IGF, serotonin, tranquilizers, epinephrine, norepinephrine Indicators: Blood pressure, Heart Rate, HRV, bloodwork, chronic pain Recommendations: detox, fasting/time restricted eating, prolong fasts seaweed, cut out alcohol/drugs food/supplements (turmeric, beets, ginger, CBD), balance, coffee/teas polyphenols https://www.healthline.com/nutrition/13-anti-inflammatory-foods#TOC_TITLE_HDR_2 https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation https://keto-mojo.com/ https://www.scienceofcardio.com/

EP 012: Inflammation (Exercise & Sustainability)

Pros: repair, heal, growth, longevity, immunity, autoimmunity, joint health Cons: Arthritis/calcification, aches, pains, communication from brain to body/cells, joint disease, organ failure, death Anatomy: hormones, cortisol, testosterone, estrogen, HGH, IGF, epinephrine, norepinephrine, serotonin, tranquilizers Data Indicators: Blood pressure, Heart Rate, HRV, bloodwork, chronic pain Recommendation: cold baths, sauna, rest, sleep, isomertric strength training, limit high intensity cardio, soreness, balance Examples: isophit, incline walking/hiking #isophit #isometrics #isometricstrengthtraining

EP 011: Intro to Inflammation (Exercise, Diet, Mental stress, Rest, Sleep)

Pros: repair, heal, growth, longevity, immunity, autoimmunity, gut health, digestion, joint health Cons: Arthritis/calcification, aches, pains, communication from brain to body/cells, gut disease, joint disease, organ failure, death, food (potatoes, processed, box food, gluten, wheat, dairy) Anatomy: hormones, cortisol, testosterone, HGH, IGF, estrogen, epinephrine, norepinephrine Indicators: Blood pressure, Heart Rate, HRV, bloodwork, chronic pain, swollen hands/feet, stomach bloating Recommendations/Solutions: meditation, cold baths, sauna, rest, sleep, beets, isometric strength training, limit high intensity cardio, detox, seaweed, cut out alcohol/drugs food/supplements (turmeric, beets, ginger)

EP 010: Amy's Interview Overcoming Mediocrity Unstoppable Women Book

Amy Fritz is a joyous and faith-filled, 20-year Breast Cancer Survivor. She knows firsthand how much cancer can affect the lives of those diagnosed, and everyone around them. For Amy, cancer looked like the end, but instead, it was the beginning for who she became.

EP 009: Recovery & Rest (Sleep, Overtraining, Marathons)

Recovery, Rest, Sleep, Overtraining, Marathons Balance and science is the key to reaching goals and having success.

1 of 2