Key Takeaways Three ways to expend energy: Rest: about 60-70%, relatively fixed. Digest: about 10%, relatively fixed. Activity: 15-30%, variable. Activity consists of two components. Exercise = intentional activities. Non-exercise = unplanned physical activities. Increasing non-exercise activity is easier than
Key Takeaways: Aim for regular moderate intensity exercise: Uses and builds low twitch muscle fibers. These fibers have the highest number of mitochondria – you want more of them. These fibers also help clear lactate. More low twitch fibers =
High Intensity Training As you get older -> diminishing exercise capacity -> more robust and hard exercise. Dynamic endurance (interval training) – acidosis, oxygen debt – no warm-up…: Running. Speed and strength. Beach, hill or track. 2 session per week.