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Thread: What exactly is mark's advice towards exercise? page

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    Gadsie's Avatar
    Gadsie is offline Senior Member
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    What exactly is mark's advice towards exercise?

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    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?

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    jsa23's Avatar
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    Quote 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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    paleo-bunny's Avatar
    paleo-bunny is offline Senior Member
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    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.
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    Dirlot's Avatar
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    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.
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    Quote 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.

  6. #6
    Dave Mayo's Avatar
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    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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