Using Aerobic Work for Recovery and Health

In some of those examples we talked about from a training perspective, obviously one aspect of that you said was for some people they may need to pull back and not go and beat themselves in the gym. But beyond that, is that a particular time point where you think the inclusion of more aerobic-based work can be useful for those types of people, particularly if we're looking at trying to generate more mitochondria, for example, with certain training modalities? And if so, how does that kind of play out typically with how you program? Yeah, so when people come to us, the first thing we're going to do is we're going to try to definitely get a blood pressure. And I find that most of the training industry will not take blood pressure. And I don't know if they feel like, oh, I've never been trained to do this or it's not. You don't need to pull out a stethoscope and all this shit. You just you go to the chemist and you buy a really good like I use an Omron BP 7000 Evolve. It's a blood cuff. You put it on, you hit the button. It can't get any easier than that. And you can get a baseline blood pressure. So his blood pressure is really high. The last thing I want to do is beat him down. I want to get that. I want to get that back down. Right. If they're resting, heart rate's really high. I got to get that down. The easiest, fastest way to do that is through metabolic conditioning. whether you know no one likes the to hear the word steady state aerobics for me that's the easiest fastest way to do it it just the only problem is because the intensity is so low the volume has to be very high and it needs to be done daily because mitochondria turn over really fast so whether it's 30 minutes a day or you know i'll have some people do 90 minutes a day of aerobic activity and they go oh but it's gonna make me fat and weak and blah blah it doesn't because it's so low, you don't have to do any real recovery for that. That is your recovery. And then from the training side, okay, cool. I see you've been doing three to one wave loading and you've been doing like fucking 30 second hit intervals on the air dime, right? Okay. So how about we try this? Like you look great. You feel like shit. Maybe we, you know, what's the definition of insanity doing the same thing over and over again and expecting the same results. How's that training been affecting you? How's that working for you? And they go, oh, and then you usually get a light bulb moment. We're like, shit, maybe that is a problem. I'll tell you what, give me the next three weeks. We're going to do a little bit of aerobic output. So whether that's steady state aerobics or whether we do aerobic style intervals, you know, that type of thing. Um, and then instead of doing like the heavy neural load loading, let's do some submaximal bodybuilding type, or just get in there and pump it up and feel good. Right. Pump the muscles up, look in the mirror, look at your biceps, command them to grow or whatever you want to do. Right. Um, maybe that's drone to eight by eight, maybe that, but GVT stuff that's submaximal that doesn't drive that doesn't drive a neural response, which is directly going to increase your sympathetic drive. Right. And we do that for three weeks. And then they come back and they go, Oh shit, my blood pressure's dropped 15 points. And my, my I'm waking up and I'm at 65, not 85 beats per minute. My HRV is starting to go up. How do you feel? Great. How do you sleep? Oh my God, I sleeping like two more hours a night And I actually took a solid shit for the first time in three years Excellent You ready to do another like maybe three four or five weeks of that And then we go into then I just bash you into the ground Then they got the buy because they seen the results Three weeks is not a lot of time. They get massive results in three to four weeks. Cool. Then they, then you build that trust. Then we go through phases of beasting them out and then doing a lease mode, beast them out in lease mode. So once you get the metric stable, like we talked about early, you got to find that like, where are they at homeostasis and that homeostasis needs to be at a level where they feel awesome and they're performing well. How now, how do we optimize that? And now how do we use that to plan when they need to deload? And for me, deloading is moving into a lease mode day or lease mode week or lease mode phase, or switching from heavy lifting back to metabolic work. So for instance, like let's say I'm training you and you come in and you've got stage two hypertension and 95 beats per minute when you wake up HRV of 48. Okay. we've got to fix this. So we do four weeks. Now your blood pressure is down to like one 30 over 80. Cool. Stage one hypertension, but it's getting better. Your heart rate might've dropped to like 73. Good. We're moving the right direction. We just keep on this. Now we've got you down to where maybe your waking heart rate is 55. That's excellent. Your blood pressure is one 17 over 67. That's picture perfect. Maybe your HRV sitting at 65. That, how do you feel? Great. How's your poop? Awesome. How's your food? I'm getting really hungry. Okay. I'm eating more and I'm not gaining any weight. Awesome. So let's do this. Let's now crush you. And when those metrics trend the wrong direction for more than five or six days, then we're going to deload. And instead of cutting training volume, I'm just going to switch the emphasis back to submaximal lifting something, you know, in the 60 to maybe 75%, one rep max range. And maybe we taper off some of the conditioning instead of doing like hit intervals. Maybe we go back to aerobic intervals, something like that. A week later, your metrics look good again. You come back, you're stronger, you're leaner, you're bigger. Awesome. Now let's crush you again. So