Optimal Health Uncovered

E2: Exercise and maximizing your training

May 26, 2020 Performance
Optimal Health Uncovered
E2: Exercise and maximizing your training
Show Notes Transcript

In this episode, Todd and Mike discuss exercise and how to maximize your training whether you fall into the sedentary group, moderate/healthy group, or the high-level athlete group. Training through injuries, losing weight, tracking data points or competing for an event are all discussed while Todd and Mike both emphasize the importance of recovery, sleep, setting reasonable goals, variety of training (cardiovascular, resistance or weight training, and cross training), and supplementing proper nutrition.  The 5 training zones are detailed as well as hacks and tips for optimal exercise.


  • Exercise Prescription Overview (1:00) 
    • Clients and patients 
  • Dose exercise and prescribe exercises (1:52)
  • Types of lifestyle (3:12) 
    • Sedentary 
      • Knee or back pain
      • Deconditioned
      • Start with 20 minutes per day at 3-5 days per week
      • Resistance training 2-3 days per week
    • Moderate/Healthy or generally fit (5:45) 
      • Goal setting 
      • Lose weight/feel better/compete for event 
      • Lift bodyweight or squat bodyweight 
      • Progressive overload (7:20) 
      • ATP 
      • Anaerobic Glycolysis 
      • Glucose stores 
    • High level athlete (8:30) 
      • Training properly 
      • How is the body functioning each day? 
      • OURA, Whoop strap to monitor activity/sleep 
  • Young athletes & exercise (10:40) 
    • Recovery importance 
  • Age appropriate exercise and stimulus (11:20)
  • Training properly for your body (11:50)
  • Why exercise? (12:20) 
    • Set reasonable goals, dont overtrain 
    • Recovery such as cryotherapy is vital 
  • Michael Beecher typical day of training (13:20) 
    • Wearable dictates days activity 
    • Resistance training and cardiovascular exercise 
    • 1-2 days of recovery 
    • Vitamin D exposure 
    • Cold plunge, sauna, cryotherapy 
    • Deep breathing techniques (16:15) 
    • 4, 7, 8 breathing 
  • Data is important for exercise (18:15)
  • Training and optimal results (18:45)
  • Zone 2 training and effects on body (19:00) 
    • Walking 2-3 times per week 
  • Running and Peloton workouts (19:40) 
    • Balancing strength training with cardio 
  • When normal routines are disrupted (20:30) 
    • Is there such thing as too much exercise? 
  • Zone Training (21:38) 
    • Zone 1 training: light exercise 50-60% of maximum heart rate (MHR) 
    • Zone 2 training: 60-70% of MHR 
    • Zone 3 training: 70-80% of MHR 
    • Zone 4 training: 80-90% of MHR 
    • Zone 5 training: 90-100% of MHR 
  • Cardiovascular fitness calculator: 208 - 0.7 (Age)   (22:00)
  • Immune function (22:15)
  • Inflammation and its positive effects (22:50)
  • Antibody tests that fight infection (23:20)
  • Examples to training in zones (24:20) 
    • Polar Chest Strap 
  • Hacks/tips/secrets for exercise (26:20) 
    • Heart Rate monitoring 
    • Resistance exercise 
    • Proper recovery 
    • Squats, burpees, deadlifts, etc are ideal for multiple muscle groups 
    • Leg Day 
  • Wrap-up (28:45)