Science of Cardio

Setting goals

Injury prevention

Force, Speed, Endurance for optimization

Periodization or game plan (Blueprint)

Tips for workouts, splits, sets, principles and progression

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

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

Epinephrine

Norepinephrine

HGH human Growth

IGF insulin Like growth factor

Testosterone

Cortisol

Estrogen

Progesterone

Dopamine

Serotonin

Melatonin

Nitric oxide

Prolactin

oxytocin

Leptin

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

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/

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

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)

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.

Recovery, Rest, Sleep, Overtraining, Marathons

Balance and science is the key to reaching goals and having success.