SUMMARY
In this episode of the Critical Oxygen podcast, Dr. Robert Jacobs and I discuss exercise economy and efficiency. We explain the importance of zone two training for improving volume and intensity, and it's role in increasing economy. We define exercise economy as the amount of oxygen per wattage or unit speed and discuss its measurement challenges. We also explore the factors that affect economy and efficiency, such as aging, experience, and biological changes. Additionally, we highlight the benefits of lifting heavy weights and provide practical examples for improving efficiency through strength training.
TAKEAWAYS
1) Increasing volume by completing zone 2 training can help to improve running economy.
2) Heavy strength, powerful lifting, and plyometrics can help to improve economy and efficiency.
Good papers
Systematic review comparing plyometrics and heavy strength work: https://pubmed.ncbi.nlm.nih.gov/36370207/
Optimizing strength training for running and cycling endurance performance: https://pubmed.ncbi.nlm.nih.gov/23914932/
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OUTLINE
00:00 Introduction and Zone Two Training
19:02 Definition and Importance of Exercise Economy and Efficiency
27:41 Factors Affecting Economy and Efficiency
36:11 Lifting Heavy Weights for Improving Efficiency
48:34 Practical Examples for Improving Efficiency
52:28 The Importance of Rest and Heavy Strength Training
55:12 Kettlebell Workouts and Applied Resistance Training
57:00 Flexibility Training and its Impact on Efficiency
59:16 Closing Remarks