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Defining the Perfect Week of Training, Metabolic Syndrome, and Improving Mitochondrial Function

Defining the Perfect Week of Training, Metabolic Syndrome, and Improving Mitochondrial Function

Hint: It's all related

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ACIDGAMBIT
Sep 08, 2023
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ACID GAMBIT
ACID GAMBIT
Defining the Perfect Week of Training, Metabolic Syndrome, and Improving Mitochondrial Function
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Welcome to the Acid Gambit Substack! I greatly appreciate all of you who are currently subscribed. You drive me to work harder and produce high quality posts to improve our health, fitness, and mentality towards training. If you haven’t subscribed, join 1,519 smart, curious athletes on our journey to 10k subscribers:

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Hello everyone. Today’s post is for paid subscribers only! To start, I want you to picture the ideal week of training. Think of it in terms of how much aerobic activity you should complete each week (minutes/hours) and weight lifting sessions.

Now let’s compare that to what the NIH recommends: “at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week.” For an even greater benefit, “do 300 minutes (5 hours) of moderate-intensity aerobic activity or 150 minutes (2 hours and 30 minutes) of vigorous-intensity activity each week (or a combination of both). The more active you are, the more you will benefit.”

In addition, “muscle-strengthening activities that are moderate or vigorous intensity should be included 2 or more days a week. These activities should work all the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Examples include lifting weights, working with resistance bands, and doing sit-ups and pushups, yoga, and heavy gardening.”

*Side note: “heavy gardening”, lol.

The key takeaways from the NIH are:

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