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Welcome to the supplemental material page for all of our training clients. Here you can take a deeper dive into some of the topics we have reviewed within your program and WHY they are important.
Is there something missing? Email Zoe at zoe@summitph.net
Deeper into Zone 2
Zone 2 is essential for the endurance athlete as well as longevity. Zone 2 is 55-75% of your heart rate max. This is where your body is mainly using oxygen for energy. In a lab this is measured by keeping lactate level below two millimole per liter. In zone 2
Peter Attia Podcast: – Iñigo San Millán, Ph.D.: Zone 2 Training and Metabolic Health
Peter Attia Podcast Deep dive back into Zone 2 | Iñigo San-Millán, Ph.D. (Pt. 2)
NUTRITION AND TRAINING
Healthy nutrition and physical activity (aka training) are key lifestyle factors that contribute to your lifelong health. They improve: body composition, musculoskeletal health, physical and cognitive performance, as well as prevent metabolic diseases including obesity, diabetes mellitus, and cardiovascular disease across the lifespan. The most recent research shows that the integration of nutrition with physical activity has the potential to produce greater benefits compared to only focusing on one or the other. Remember your nutrition and your physical activity directly impact each other.
Need help with your nutrition? All of our training clients receive their first session with our Registered Dietitian for $100 and also receive 20% off of all Thorne products.
Resources:
Integrated Role of Nutrition and Physical Activity for Lifelong Health
Role of nutrition in performance enhancement and postexercise recovery
NORMAL STRENGTH AND FLEXIBILITY VALUES
Benefits of Strength training
Improved physical performance, movement, control and walking speed
Improved functional independence
Increased cognitive abilities
Increased self-esteem
Reduced symptoms in those with fatigue, anxiety, and depression
Decreased risk of Type 2 Diabetes
Decreased risk of cardiovascular disease
Reduced resting blood pressure
Decreased low-density lipoprotein (LDL) or “bad” cholesterol and triglycerides
Increased high-density lipoprotein or “good” cholesterol (HDL)
Decreased risk of obesity
Can be effective for reducing low back pain
Improved muscle mass
Increased bone mineral density
Decreased risk of premature death
Additional References:
Evidence mounts on the benefits of strength training
How can strength training build healthier bodies as we age?
Resistance Training is Medicine: Effects of Strength Training on Health
Benefit of zone 5
Zone 5 is short burst, high intensity zone training (i.e. HIIT) and is very important for long distance athletes. Zone 5 is 90 - 100% of your heart rate max. This is where your body is mainly using fat for energy. The longer you can use fat as fuel, the longer you’ll be able to run/bike/swim/row, etc. without tapping into too many carbs which prevents bonking. On an effort scale, zone 5 is a 10 out of 10.
Additional References:
Peter Attia on Zone 2 and Zone 5 Training
Grip strength and longevity
Grip strength is a “useful indicator for overall health” and one of the strongest physical associations with longer life as grip strength is a very functional form of strength.
It is also a predictive indicator of specific outcomes, such as generalized strength and function, bone mineral density, fractures, and falls, nutritional status, disease status, a number of comorbidities, cognition, depression, and sleep, hospital-related variables, and mortality.
Additional References:
Grip Strength: An Indispensable Biomarker for Older Adults
Avoiding Injury Part II: Grip Strength
Peter Attia on The importance of muscle mass, strength, and cardiorespiratory fitness for longevity
Sauna Benefits
Improve circulation
Lower blood pressure
Reduce stress and increased relaxation which can lead to improved immune system function
Improve overall skin health
Reduce joint stiffness and muscle soreness
Improve mood
Reduce nasal congestion
Additional References:
Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
7 Sauna Benefits That Will Make You Want to Sweat In One Every Day
Brand Discounts
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Thorne Supplements
20% off all thorne supplements. Email zoe@summitph.net to get your discount.
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Ultima
20% off your first order. Email zoe@summitph.net for your individualized code