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What exactly is mark's advice towards exercise?

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  • What exactly is mark's advice towards exercise?

    I don't really understand it. He advices long walks and sprints. But no "long cardio". What is considered cardio? Does he advice against for example a 20 minute run? Or is he saying that you could be jogging than running?
    well then

  • #2
    Originally posted by Gadsie View Post
    I don't really understand it. He advices long walks and sprints. But no "long cardio". What is considered cardio? Does he advice against for example a 20 minute run? Or is he saying that you could be jogging than running?

    The basic premise:

    1. Move slowly, often - this means walking, moving around throughout the day. Low intensity stuff that keeps you moving.
    2. Train for strength occasionally(a couple times a week.). Should be focused on compound movements and done at a fairly high intensity, if possible.
    3. "Sprint" - that is to say, short bouts of all-out running/biking/etc. once per week.

    The basic idea is lots of slow movement(#1), and then occasional high-intensity exercise(#2,#3).

    For other activities, you should do what you enjoy, and listen to your body - if you're feeling worn down, you may be over-exercising, under-eating, or under-sleeping.

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    • #3
      Yes, the metric Mark gives is that slow movement should be at 50-75% maximum heart rate. A lot of runners and gym goers regularly exercise aerobically with their heart rate constantly around 80% or higher for 20 mins or more - that's what Mark means by 'chronic cardio'.

      So if you are fit, jogging rather than running is probably <75% heart rate.
      F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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      • #4
        If you enjoy running for 20 min go for it. If you don't like it don't do it.
        Eating primal is not a diet, it is a way of life.
        PS
        Don't forget to play!

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        • #5
          Originally posted by Dirlot View Post
          If you enjoy running for 20 min go for it. If you don't like it don't do it.
          This.

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          • #6
            From what I gather, he recommends walking often, no distance runs, and high intensity strength training/sprinting. What I've found most beneficial with clients is that they get at least 10,000 steps per day, stick to the paleo diet, and train intensely for 2 hours a week including both upper and lower body. I see best results doing 30 minutes of upper on monday, sprinting Tuesday, skip Wednesday, repeat upper Thursday and sprinting or lower Friday. You could just do 2 hour long full body workouts, but I like depleting glycogen on 4 separate days for people looking for best results. Keep in mind that I am not defining intensity by how shot you are after a workout, I am defining intensity as max effort followed by plenty of rest between sets. Here is a cool article on a BBC Horizon Documentary about exercise. Dude got a 24% bump in insulin sensitivity doing 12 total minutes of exercise over 4 weeks. You get the same benefit from increasing NEAT (Non-exercise Activity Time) aka, walking, but it is through a different mechanism so doing both should increase the effect.

            BBC News - Can three minutes of exercise a week help make you fit?

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