In this episode, I do something a little different and review my first race of the season. Let me know what you think and I can bring more content like this.

For coaching enquiries Email: [email protected]

What is a handicap race?

Tips for road racing

Interval training so far

What can you learn from a road race

Discord server: https://discord.gg/cnU3U5zCFw

Email: [email protected]

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we go into the science behind the need for HIIT training and how to optimise it.

For coaching enquiries Email: [email protected]

What is VO2Max and how to test it [2:33]

Training for untrained and recreational athletes [13:23]

HIIT training for recreational athletes [19:57]

Optimising training in elite athletes [28:51]

Zone 2 training for highly trained athletes [30:00]

HIIT training for well-trained athletes [34:18]

Optimising your HIIT program [43:57]

Discord server: https://discord.gg/cnU3U5zCFw

Email: [email protected]

The main study:https://www.researchgate.net/publication/11586046_The_scientific_basis_for_high-intensity_interval_training_Optimising_training_programmes_and_maximising_performance_in_highly_trained_endurance_athletes

What is your takeaway from this then? 

For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. 

Thank you for tuning in – until next time it's goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we learn what the optimal technique is for building muscle.

Repetition tempo effects on muscle hypertrophy [5:34]

Optimal range of motion for hypertrophy [13:45]

What are exercise-specific kinematics and how do they affect hypertrophy [20:00]

Recommendation for maximising hypertrophy [27:00]

The study - https://www.mdpi.com/2411-5142/9/1/9

Thank you for tuning in – until next time it's goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Discord server: https://discord.gg/cnU3U5zCFw

Email: [email protected]

In this episode, we investigate the effects of low iron levels and how supplementing iron can result in improvements in athletic performance.

For coaching enquiries Email: [email protected]

What is iron deficiency anaemia [5:00]

Abnormal whole-body energy metabolism in iron-deficient humans despite preserved skeletal muscle oxidative phosphorylation [9:00]

Iron Supplementation Improves Energetic Efficiency in Iron-Depleted Female Rowers [17:30]

Influence of iron supplementation on fatigue, mood states and sweating profiles of healthy non-anaemic athletes during a training exercise: A double-blind, randomized, placebo-controlled, parallel-group study [27:17]

For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. 

Email: [email protected]

Thank you for tuning in – until next time it's goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we learn about body recomposition.

Why you shouldn't bulk [1:00]

How does and does body recomposition work [8:04]

How to train for body recomposition [15:02]

Does body recomposition work in highly trained individuals [22:43}

Supplements for body recomposition [26:33]

How sleep helps to lose fat and build muscle [34:49]

Sex differences in body recomposition [38:12]

For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. 

Discord server: https://discord.gg/cnU3U5zCFw

Email: [email protected]

Thank you for tuning in – until next time it's goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, I discuss the performance impacts sleep can have on elite athletes.

Sleep stages explained [1:46]

Athletes and their problem with sleep [2:50]

The IOC and NCAA are recognising that sleep is a problem in their athletes [7:54] 

What does the epidemiology have to say on athletes and their sleep [13:05]

How sleep affects athletic performance [21:51]

Poor sleep Affects injury risk and recovery [26:05]

Poor sleep affects cognition [32:06]

How sleep affects your mental health [26:61]

What can be done to improve sleep in athletes [40:41]

Thank you for tuning in – until next time it's goodbye!

Paper:https://pubmed.ncbi.nlm.nih.gov/32005349/

Discord server: https://discord.gg/cnU3U5zCFw

Email: [email protected]

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode we review a paper on wether or not cannabis can improve athletic performance.

High-level summary of Cannabis [2:57]

Cannabis and exercise performance [11:18]

Affects on chronic users [15:08]

Affects on sick users [17:37]

Effects on Healthy users [23:52]

Why are elite athletes using cannabis [27:19]

Effects on sleep and anxiety [30:32]

Can cannabis improve or prevent muscle pain and inflammation [33:29]

Can cannabis help with concussion 

Thank you for tuning in – until next time it's goodbye!

https://discord.gg/cnU3U5zCFw

[email protected]

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2 Lounge. In this episode, I will be discussing how fast we lose muscle when we stop training.

Effects of bed rest on muscle mass [2:45]

Effects of two months of no weight lifting on muscle mass [6:35]

How much muscle do we lose with two weeks off [9:45]

How much muscle can you keep by training intermittently [12:35]

The effect of a reduced training volume on muscle mass and strength [16:50]

Is muscle memory real and if so how does it work [21:00]

Thank you for tuning in – until next time it's goodbye!

https://discord.gg/cnU3U5zCFw

[email protected]

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

What is ozempic [02:32]

How Ozempic works [3:51]

Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance in Adults With Overweight or Obesity [8:31]

Wegovy (semaglutide): a new weight loss drug for chronic weight management [14:00]

What is the cost of Wegovy [16:47]

What are the side effects [23:20]

https://discord.gg/cnU3U5zCFw

[email protected]

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Most Productive Way To Build Muscle in the Gym

In this episode

For coaching enquiries Email: [email protected]

Principles of strength training [2:30]

Training frequency and volume [6:35]

How much weight and how many reps [13:02]

What is better compound or isolation exercises [16:40]

What is better free weights vs machines [19:00]

How much range of motion should we be using [23:35]

Bilateral and unilateral exercises which is better & full body vs split workouts [27:00]

Can I build muscle with bodyweight exercises [29:40]

How long should I rest between sets and do supersets and drop sets work [31:45]

How to Maintain Muscle [34:40]

Should you warm up and stretch at the beginning of your workout [36:55]

Building the most productive workout plan for building muscle [40:20]

https://discord.gg/cnU3U5zCFw

[email protected]

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.