What’s the best way to boost your endurance without overtraining or getting injured?

Should you try to “hack” your physiology with hard intervals, Tabata workouts, and HIIT?

Should you mimic the training methods of famous athletes?

Or something else entirely?

In this episode, I chat with Dr. Stephen Seiler, an exercise physiologist renowned for his work studying and documenting the training practices of elite endurance athletes, including cross-country skiers, cyclists, rowers, swimmers, runners, skaters, and others, and for extracting the key principles from these training programs and adapting them for recreational athletes.

In this episode, you’ll learn . . .

• The importance of endurance training for overall health and fitness
• How to use optimize your endurance workouts with the “three-zone model”
• The best intensity for improving your cardiovascular fitness over time
• How to effectively balance the frequency, duration, and intensity of your workouts
• Practical tips for setting and achieving fitness goals, such as running a 5k or 10k race
• The scientific reasons for rest days
• How to set up your training program for long-term enjoyment and success

And more . . .

So, whether you're aiming to enhance your cardiovascular health, set PRs in your endurance sport of choice, or simply get more out of your existing cardio routine, you want to listen to this episode.

--- Timestamps:

06:13 - What are the benefits of endurance and cardiovascular training?

11:24 - How to properly balance the frequency, duration, and intensity of your endurance workouts

15:33 - The importance of cardiovascular training for young people

25:01 - What is the 3-zone model?

32:13 - What is polarized training?

40:15 - What does programming for a 5k look like?

45:34 - Is one interval day per week sufficient?

46:25 - What does progression look like after one year of endurance training?

49:14 - What is the sweet spot for marathon training?

54:04 - A scientific argument for rest days

58:56 - What is a suitable timeframe for someone starting endurance training to prepare for a marathon?

01:04:29 - Why is intrinsic motivation important? How can we optimize our training plan for this?

---

Mentioned on the Show:

Bigger Leaner Stronger

Thinner Leaner Stronger

Muscle for Life Phoenix

Legion Diet Quiz

Stephen Seiler Google Scholar

Stephen Seiler Youtube

In this episode, I discuss the potential benefits of minicuts, the best alternatives to the squat and deadlift, how to overcome the fear of rejection, and lots more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

---

Timestamps:

(2:39) Can minicuts allow you to bulk for longer?

(7:18) What are the best squat and deadlift alternatives for people with back issues?

(9:50) What’s your current training program?

(12:02) What fact about the human body amazes you daily?

(14:36) What are your thoughts on Trump running in the 2024 election?

(18:31) What are the best shoes for strength training?

(19:14) How do you overcome the fear of rejection and disappointment?

(20:43) How do you handle a lack of motivation to train?

(21:03) Should you do box squat if you already do full-range-of-motion back squats?

(22:27) What’s the best way to improve VO2 Max?

(24:37) Is lifting lighter weights at 40+ better for longevity?

---

Mentioned on the Show:

Bigger Leaner Stronger

Thinner Leaner Stronger

What does it really mean to “be happy?” How do fitness, faith, relationships, and daily routines contribute to a fulfilling life? And what practical steps can you take to enhance your emotional well-being?

In this episode, I chat with Arthur Brooks, a Harvard professor, bestselling author, renowned social scientist, and expert on the science of happiness, to explore these important questions. Arthur shares insights from his extensive research and his latest book, "Build the Life You Want," offering evidence-based strategies for increasing happiness and managing stress and negative emotions effectively.

In this interview, you’ll learn . . .

• The relationship between fitness and happiness
• The importance of relationships in dealing with stress
• How to understand and utilize negative emotions for growth
• The role of faith and spirituality in happiness
• Practical daily routines for enhancing happiness
• Common misconceptions about happiness and how to address them
• And more . . .

So, if you’re looking to understand the keys to a happier life and want actionable advice to improve your emotional well-being, click play and join the conversation.

Timestamps:

(04:39) How fitness contributes to happiness

(10:36) Strategies for managing stress

(18:28) The importance of self-management

(24:10) What does Arthur mean by "happiness is a direction, not a destination?"

(32:29) How seeking wealth and status affects happiness

(42:19) Faith, spirituality, and their impact on well-being

(44:50) The importance of daily practice and commitment

(48:11) The importance of taking action

(54:32) How personal growth can shape societal change

Mentioned on the Show:

Arthur Brooks's website

Build the Life You Want

PANAS - Free Personality Test

Thinner Leaner Stronger

Bigger Leaner Stronger

Triton

Legion Training Quiz