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cardiovascular - getting heart rate up continuously for a period of time - and endurance - enduring an unpleasant or difficult physical process without giving up - activities carryover physical performance into mental and brain ability to perform long term effort

What are the limiting factors that allow us to continue effort, endurance?

• the 5 categories which most of the data shows effect are: neurons, muscles, blood, heart, lungs
• epinephrine - adrenaline - is shown to be the "effort" signal and we quit when our gluea cells when it reaches a threshold it cuts the supply of epinephrine making us stop carrying out the effort. Our willingness to continue is being mediated by our neurons →
  • neurons need glucose (carbohydrates unless on a kito diet), electrolytes (salts) and magnesium to fire
  • muscles need phosphorus creatine to initially get the energy required for a short bust of activity, it's the ignition spark for movement and glycogen (stored carbohydrates in the muscle)
  • temperature and pH levels are critical to generating ATP (energy)
  • oxygen is critical for the conversion of carbohydrates and fats → blood carries blood, heart distributes it and nutrients to cells across the body and lungs allows for intake and capacity reach of distribution
  • neural energy is glucose and epinephrine → when we doubt, ruminate, etc we are using up neural energy diminishing our ability to perform endurance tasks
  • contraction of the visual window → "where you place your vision will allow you generate more". To be efficient over time is to cross between contraction to focus on the first goals and then dilate the visual window to relax the neurons and reached before the other milestone. → really cool physical comparison between having a visual target is a powerful way to generate energy but equally can deplete us if we don't let go and simply allow the environment to drift by once we have achieved it
  • will power = ability to devote resources to things by making clear decision to either do or not do the action

The 4 types of endurance practice:

musculare endurace

• → ability for our muscles to continue work over time and our failure to continue that work is due to muscular fatigue.
• short to mid endurance protocol → 3-5 sets of 12-100 repetition with 30-180 seconds (i.e. 12 push-ups with 30 seconds rest done 5 times) of compound movement approaching failure or failing. Not relying on blood and heart energy
• it improves and support postural strength and endurance simultaneously mainly accomplished by isometric holds (like plank)
• builds mitochondrial respiration → training the mitochondria to use oxygen to generate energy locally
• builds the extent to which the neurons control the muscles and provide the stimulus for the muscles to contract
• mid to long endurance protocol → one set longer than 12 minutes builds on fuel utilisation in the muscles, the activity in the neurons in the brain (involved in central pattern generator) at less 100% of maximum oxygen uptake (VO2 max)
• builds up mitochondrial density → increasing the amount of ATP that we can create, in other words improving fuel consumption.
• builds the capillary beds in the muscles

high intensity interval training (HIIT)

• anaroibic → 3-12 set with 3:1 (30 sec on : 10 sec off) or 1:5 (20 sec on : 100 sec off) intervals
• because it takes the VO2 over the max, brining quicker fatigue it leads to quick body and mind adaptation.