Podcasts about perceived exertion rpe

Heart rate recovery is an easy metric to use to determine your cardiovascular health. In this episode, I share what heart rate recovery is and how you can use it as a tool to gauge your heart health and fitness. Here are other episodes worth checking out: 201. 8 Ways to Keep Your Heart Healthy 153. Should You Use Rate of Perceived Exertion (RPE) or Heart Rate?  Working out and trying a new variety of movements is a great way to improve your heart health and focus on your own wellness. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you're traveling - enjoy! #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on April 7, 2025! #ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes: 3 strength workouts (1 is optional), including some cardio finishers for some fun! A bike intervals session + advice on what other rides or cardio sessions to fit in. A comprehensive mobility plan to help you relax and stabilize your biking muscles. You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement! Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi! A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey. All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!  You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you). Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me.

Welcome to Episode #480 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  What is run intensity? Why do we care about run intensity? What are the different ways of measuring run intensity? When should you use a particular method over another?    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and News Ask a Coach: Defining Run Intensity  Get Gritty Tip: Mastering Run Intensity TriDot Workout of the Week - Rich Fun Segment: Rich & April's Top 5 - Run Edition   Announcements and News:   TriDot Pool School   Group Ride Schedule - March 1st Manitou Incline Group Hike. Address and details at 303Triathlon Events https://www.facebook.com/share/1B8u6f7vdH/   Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - Creative Tips to make running fun   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: How to measure running intensity and which metric to use when? A common question. In the absence of a training plan or coaching, many runners get the trail or path at a running pace that just feels right. Run fast enough that you feel like you are training, but not so hard that it's too uncomfortable. Let's explore different definitions of running intensity, metrics to measure and which ones to use when: Defining Run Intensity - Run intensity refers to the level of effort or exertion you put into a running activity. It is often categorized as low, moderate, or high intensity, based on factors like pace, heart rate, breathing, and perceived effort. Here's a quick breakdown: Low Intensity: Easy, conversational pace. Your heart rate is relatively low, and you can maintain this effort for a long time. Moderate Intensity: Steady effort where you're working harder, but can still talk in short sentences. Your heart rate is elevated, and it's a great zone for building endurance. High Intensity: Challenging effort where talking becomes difficult, and you feel you're pushing close to your maximum capacity. This is often used in interval or sprint training. Rate of Perceived Exertion - Rate of Perceived Exertion (RPE) is a scale used to measure the intensity of your physical activity based on how hard you feel you're working. Unlike metrics like heart rate or pace, RPE is subjective and relies on your personal assessment of effort, factoring in sensations like breathing, muscle fatigue, and overall discomfort. Why Run to Perceived Exertion? Individualized Intensity: RPE adapts to your fitness level, energy, and external conditions (like heat or hills), offering a more personalized way to gauge effort. Improved Training: It helps balance your runs—ensuring easy days stay easy and hard days push you effectively. Injury Prevention: Avoid overtraining by recognizing when you're pushing too hard. When to Run to Perceived Exertion? Adverse Conditions: When gadgets like heart rate monitors or GPS devices are unreliable, such as in extreme weather or technical terrain. Adaptive Workouts: If you're feeling unusually tired or energetic, RPE allows you to adjust your workout to match your current capability. Race Training: For pacing strategies during races, especially if unexpected factors (like crowded race conditions) arise.   How to Run to Perceived Exertion? Use a simplified RPE scale (1 to 10): 1–2 (Very Easy): Recovery runs or warm-ups. You should feel like you can talk effortlessly. 3–4 (Easy-Moderate): Base-building runs, where you can hold a conversation without strain. 5–6 (Moderate): Steady effort runs, breathing heavier but still manageable. 7–8 (Hard): Tempo runs or intervals; talking is difficult, and you're focused. 9–10 (Maximum Effort): Short sprints or finishes; you're working at your limit. Incorporating RPE into your runs allows for more mindful training, adjusting to your body's signals in real time.   Heart Rate - Running to heart rate intensity involves monitoring and controlling your effort level based on your heart rate during exercise. This method helps align your training with specific fitness goals by ensuring you stay within optimal heart rate zones. Why Run to Heart Rate Intensity? Targeted Training: Heart rate zones align with physiological benefits like fat burning, aerobic endurance, or anaerobic power, making your training more effective. Prevent Overtraining: It ensures you don't push too hard on easy days or underperform on hard days. Performance Feedback: Tracks improvements over time as you can run faster at the same heart rate or maintain higher intensities for longer. When to Run to Heart Rate Intensity? Structured Training Plans: Ideal for workouts aimed at specific goals, like building endurance or improving speed. Recovery Runs: Helps keep effort low, avoiding unnecessary strain.   Race Pacing: Guides you to stay consistent and avoid burnout, especially during long races like marathons. How to Run to Heart Rate Intensity? Determine Your Heart Rate Zones: Calculate them based on your maximum heart rate (rough estimate: 220−age) or use a fitness test for accuracy. Common zones are: Zone 1 (50–60% of max HR): Active recovery. Zone 2 (60–70% of max HR): Aerobic endurance (easy effort). Zone 3 (70–80% of max HR): Steady-state/cardio fitness. Zone 4 (80–90% of max HR): Anaerobic power (hard effort). Zone 5 (90–100% of max HR): Maximal effort (short sprints). Wear a Heart Rate Monitor: Use a chest strap or wrist-based device for real-time feedback. Match Your Runs to Zones: Recovery runs in Zone 1–2. Long, slow distance runs in Zone 2. Tempo runs in Zone 3–4. Interval workouts in Zone 4–5. Training by heart rate takes time to get used to, especially as your pace can vary due to factors like weather, terrain, or fatigue.   Pace - Running to pace intensity involves setting and maintaining specific paces during your runs based on your goals and fitness level. This approach relies on measurable speed, helping runners stay consistent and hit desired performance targets. Why Run to Pace Intensity? Goal-Oriented Training: Enables you to train precisely for specific race goals, like a personal best or qualifying time. Consistency: Keeps your workouts structured and ensures you're working at the right level of effort. Progress Measurement: Tracking pace helps evaluate improvement and adjust training over time. When to Run to Pace Intensity? Race Preparation: Crucial when training for events like 5Ks, marathons, or ultramarathons to mimic race day conditions. Tempo and Speed Workouts: Ensures you're working hard enough to improve endurance or speed. Performance Tracking: Useful in testing sessions to assess fitness levels and adapt training plans. How to Run to Pace Intensity? Set Target Paces: Base them on your fitness level or goals, often determined through assessments (like a recent race) or pace calculators. Example: A long run at a slower, steady pace vs. interval training at faster paces. Use a GPS Watch or App: Track your pace in real time to stay on target. Match Workouts to Paces: Easy Runs: ~60–75% of your race pace, focusing on recovery and endurance. Tempo Runs: ~85–90% of race pace, maintaining a challenging but sustainable effort. Speed Work: Short, fast intervals (e.g., 400m) run faster than race pace to build speed. Running to pace is an excellent tool for precision, but it's important to stay flexible since factors like terrain, weather, or fatigue can impact your speed.   Grade Adjusted Pace - Running to grade-adjusted pace (GAP) intensity accounts for the impact of elevation changes (uphills and downhills) on your effort level. It essentially adjusts your pace to reflect how hard you're working, regardless of the terrain, allowing for a more accurate evaluation of intensity.   Why Run to Grade-Adjusted Pace Intensity? Effort Consistency: Uphills and downhills significantly alter your pace, and GAP provides a better measure of effort than raw pace alone. Smarter Training: Allows you to match your effort levels to your goals, even on hilly routes. Race Preparation: Ideal for training on varied terrain while maintaining the intensity required for flat courses or specific race targets. When to Run to Grade-Adjusted Pace Intensity? Hilly Routes: Use GAP to ensure your effort stays consistent when elevation fluctuates. Long Distance Training: GAP can help keep you within the right intensity zone during marathons or other endurance events on rolling terrain. Performance Analysis: Post-run, GAP is great for evaluating your effort compared to your intended training intensity. How to Run to Grade-Adjusted Pace Intensity? Use a GAP Calculator or App: Apps like Strava and certain running watches automatically calculate GAP based on elevation data during your run. Focus on Effort: Pay attention to how your body feels in hilly sections and adjust your pace to keep a steady effort. Uphills: Run slower than your flat-ground pace; GAP adjusts to reflect the extra effort. Downhills: Your pace naturally increases, but GAP accounts for the reduced effort. Incorporate GAP into Training Zones: Easy runs: Stay in lower GAP zones to avoid overworking on hills. Tempo runs: Use GAP to sustain the intended intensity, regardless of terrain. Hill workouts: GAP helps you measure consistent effort, improving strength and endurance. Running to grade-adjusted pace allows you to train smarter, especially in regions where hills dominate the landscape. Power - Running to power intensity involves using a power meter to measure the amount of force or effort you're exerting during a run, expressed in watts. Unlike heart rate or pace, which can be influenced by external factors, running power provides an immediate and objective measure of your effort, making it a highly efficient way to train. Why Run to Power Intensity? Objective Measurement: Power reflects your actual output, unaffected by variables like heat, fatigue, or elevation. Precision: It ensures you're training at the right intensity for specific goals, from endurance to speed. Consistency Across Terrain: Power accounts for changes in elevation and surface, helping you maintain consistent effort. Improved Efficiency: Monitoring your power output can help you refine your running form and efficiency. When to Run to Power Intensity? Hilly or Variable Terrain: Power allows you to maintain effort regardless of elevation changes, making it great for trail or road running. Interval Training: Provides instant feedback, so you can hit and sustain specific targets for each interval. Racing: Helps you avoid going out too hard or too easy by sticking to your target power zone, especially in events with rolling hills. How to Run to Power Intensity? Set Power Zones: Determine your Functional Threshold Power (FTP) through a fitness test, then calculate power zones (similar to heart rate zones): Zone 1 (Recovery): 55% or less of FTP. Zone 2 (Easy): 56–75% of FTP for aerobic base building. Zone 3 (Moderate): 76–90% of FTP for steady-state running. Zone 4 (Threshold): 91–105% of FTP for sustained hard efforts. Zone 5 (VO2 Max): 106–120% of FTP for short, intense intervals. Zone 6 (Anaerobic): Over 120% of FTP for maximal efforts. Use a Running Power Meter: Devices like Stryd or certain smartwatches with power sensors provide real-time wattage data. Match Workouts to Zones: Long runs: Stay in Zone 2 for endurance. Tempo runs: Target Zone 3–4 for sustained, moderate efforts. Intervals: Push into Zone 5–6 for high-intensity bursts. Training with power takes some adjustment but can lead to greater insights and efficiency in your running.   Get Gritty Tip: Mastering Run Intensity Not every run should feel like a race. One of the biggest mistakes endurance athletes make is pushing too hard on easy days and not hard enough on intensity days. The result? Stagnation, burnout, and frustration. Here's the key: Honor the purpose of each run. Easy runs should be easy—think conversational pace, building endurance without taxing your system. But when it's time to go hard, don't hold back. Speed work, tempo runs, and race efforts should push your limits, not just check a box. Challenge: On your next run, be intentional. If it's an easy day, slow down more than feels natural. If it's an intense day, embrace the discomfort and lean in. Training smart is how you break through. Grit isn't just about effort—it's about discipline. TriDot Workout of the Week:  “Threshold Repeats” vs “Recovery Run” Threshold Repeats Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremly slow jog.   Main Set 2 x 9 min @ Z4 (2 min) Balance of session @ Z2 Balance of time @ Z2 Recovery Run   Session Note It's essential to manage your intensity for this session based on heart rate rather than pace and keep your heart rate well within the proper zone, even if it means walking instead of running.   Going too hard on this session will hinder your recovery from prior sessions, limit your ability to get the most out of future sessions, and deprive you of the essential training adaptations that only come with training at the lower intensity.   The pace at which you can go while maintaining a lower heart rate (and whether that is walking or running) is determined by many factors including environment, dehydration, residual fatigue, body composition, running efficiency, and aerobic fitness.   As your body composition, running efficiency, and aerobic fitness improve, you will develop the ability to go faster at your target heart rate. Maintaining your lower heart rate during these sessions is key to developing that ability.   Your heart rate is the standard of truth for your intensity level on this session. If you need to walk, then be disciplined to walk and remember that for these sessions ‘walking is winning'. Warmup ~5-10 min of dynamic stretching and muscle activation Main Set All @ Z2  include 3 to 4 x 20-30 sec Strides focusing on form and turnover Today's Fun Segment: Rich & April's Top 5 Running Edition How It Works: Rich and April break down their Top 5 favorites in a specific area of triathlon. From gear to training hacks, this is where experience meets personal preference. This week, we're hitting the pavement (or trails) with our Top 5 Running Favorites! Favorite Running Shoes The go-to pair that feels like running on clouds and never lets you down. What makes them special: comfort, durability, race-day magic?  Favorite Pre-Run Fuel The must-have snack or drink before heading out. Are you team coffee, bananas, or something unconventional? Favorite Type of Run Workout Tempo runs, hill sprints, or the good old long, slow distance—what gets you excited to lace up? Why it's a game-changer for training and racing. Favorite Running Route (or Type of Terrain) Trail, track, treadmill, or scenic roads—where do you love to run the most? Best spots we've ever run and why they stand out. Favorite Post-Run Recovery Hack The go-to recovery tool or ritual: foam rollers, ice baths, compression gear, or straight to the couch? Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

In Exercise Science there's a concept (tool, scale) that's used to assess how hard a person thinks they're working (1-10) based on their capacity, with 10 being their (perceived) absolute physical limit. It's called the 'Rate of Perceived Exertion' (RPE) scale. It's a subjective self-assessment (which makes it makes it more science-ish, than hard science) but nonetheless, I'm always interested in how hard people 'think' they're working (or perhaps, how much of their potential they think they're using) in the gym, but also outside the gym. In life. In this TYP extravaganza, Dr. Jodi (who has a PhD. in Exercise Physiology) and I do a deep dive around this concept (and lots more).drjodirichardson.comSee omnystudio.com/listener for privacy information.

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: The top 5 plateau busters! (1:48) Cheat vs. strict curls. Which are better for progress? (20:11) Omega-3s can slow the aging process. (27:39) Real vs lab-created shilajit. (30:29) Creatine and head trauma. (34:54) Cannabis legalization/rehab increase. (36:56) Scary smartphone statistics. (48:56) #ListenerLive question #1 – Is it bad to lift a Rate of Perceived Exertion (RPE) of 8 or 9 every time I workout? (52:53) #ListenerLive question #2 – I've hit my protein target easily at 1600-1700 calories. However, I am not reaching the 2633 caloric target. Am I okay to continue or should I try to hit the 2633 target too? (1:06:04) #ListenerLive question #3 – As an “athlete,” would I be good to just run Performance/Performance 15 forever? (1:12:20) #ListenerLive question #4 – Do you think autoimmunity, Hashimoto's in particular, makes it difficult to build muscle? (1:20:40) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off. ** Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** They're offering a free consultation call to discuss your situation. Whether you're personally battling addiction or have a loved one in need of help, they're here to guide you toward the support you need. By filling out the form and scheduling your call, you'll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida ** Train the Trainer Webinar Series February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! ** Muscle memory: A long break from exercise has little impact on strength 7-Day Overtraining Rescue Guide | Free by Mind Pump Media Mind Pump #1932: Lifting Heavy Vs. Lifting Light Are Cheat Reps Actually Cheating? - BarBend Omega-3s can slow down aging process | ScienceDaily How & Why to Take Creatine for Brain Injury & Recovery Cannabis/Marijuana Use Disorder > Fact Sheets - Yale Medicine How Much Time Does the Average Person Spend on Their Phone in 2025 ?  Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Mind Pump #2312: Five Steps to Bounce Back From Overtraining Mind Pump #2490: Improve Your Muscle, Strength & Athleticism in Only 15 Minutes a Day Building Muscle with Adam Schafer – Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jeff Nippard (@jeffnippard) Instagram Andy Galpin (@drandygalpin) Instagram Adam | Relationship Psychology (@attachmentadam) Instagram  

Do you know how hard to push in an exercise? Do you know if you're trying hard enough? What does "try hard" even mean? This is Part 1 of a 3 part series, and today Mercedes discusses the concepts of auto regulation and Rate of Perceived Exertion (RPE) in the context of strength training. She emphasizes the importance of understanding your body's signals and using your warm up to assess your daily performance. You'll also find strategies for adjusting sessions to optimize performance and prevent injury. Parts 2 & 3 are coming soon where we talk about how to adapt this to hangboarding and climbing drills, and training energy systems. Leave us a comment or question below! We'd love to hear from you. Check out today's accompanying blog post! https://www.modusathletica.com/blog/auto-regulation-rpe-training-smarter-not-harder Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass 00:00:14 Intro to RPE and Auto Regulation 00:03:24 What is Auto Regulation?00:05:51 What is RPE? 00:08:51 Reps in Reserve 00:10:47 Understanding Failure 00:15:30 RPE & Strength Training Goals 00:18:00 RPE's in sets vs RPE's in sessions 00:20:42 Adjusting your session 00:23:50 Summary

If you want to get the most out of your fitness efforts paying attention to Rate of Perceived Exertion (RPE), Progressive Overload & Reps in Reserve are essential!Take a listen as I explain how hitting the sweet spot with each can give you the definition & tone you are looking for. Join us in the Inspire Fitness program: Use the link here:https://inspirehw.com/Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

In this video, I discuss the importance of customizing workout programs to ensure progressive overload for optimal results. I explain how we aim to make workouts more challenging each week by adjusting weights, reps, sets, and effort levels. Understanding Rate of Perceived Exertion (RPE) and its role in gauging workout difficulty is crucial. I highlight the balance between monotony and increasing difficulty in a program, emphasizing the need to push boundaries while avoiding overexertion. Viewers are guided on how to assess and adjust their workout intensity based on a 1-10 scale, ensuring effective and safe progression.

This is the first episode in a new series called, Next Gen Training!  Joining us is Alex Miller, a leading expert in coaching development and training methodologies. Today, we'll explore groundbreaking concepts like "jerk metrics" and adaptive modulators. Alex will shed light on how these innovative tools can enhance athlete performance, prevent injuries, and optimize training outcomes. We'll dive into how data analytics can predict potential failures, drawing parallels between the precision of manufacturing systems and the intricacies of athletic performance. We also touch on the critical importance of maintaining tissue quality, monitoring stress indexes, and leveraging both subjective metrics like Rate of Perceived Exertion (RPE) and objective data to create individualized training programs. Plus, learn how advanced techniques and technologies are revolutionizing the way we approach strength-building and injury prevention. From the science of signal transduction to the real-world application of K values, join us as we uncover the future of resilient training. Whether you're an athlete, coach, or fitness enthusiast, this episode is packed with insights that can help you push boundaries safely and effectively.   This episode of the ARCHITECT of RESILIENCE podcast is available on Apple, Spotify & YouTube, and is sponsored by  @naboso_technology : The Foundation of Movement.

Have a question you want answered? Submit it here!Can your menstrual cycle make or break your strength training progress? Today, we unlock the truth behind cycle-synced workouts and auto-regulation using the Rating of Perceived Exertion (RPE) scale. By examining how sleep, nutrition, and lifestyle intertwine with hormonal changes, we guide you on crafting a personalized fitness approach that navigates the highs and lows of your cycle. You'll gain actionable insights on tracking your phases and adapting your workouts to maximize effectiveness and support your physical and emotional states.We also bust myths around exercise during perimenopause and post-menopause. Discover why high-intensity and strength training are non-negotiable for combating muscle and bone loss during these life stages. We delve into strategies for balancing high-intensity workouts with recovery to stay active and healthy. By acknowledging the unique experiences of menopausal women, we present a roadmap for maintaining fitness and well-being through tailored exercise routines. Tune in for a comprehensive discussion that empowers you to embrace your body's needs at every stage of life.Today's Guest: Dr. Alyssa OlenickDr. Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness' and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and RelationshipsKimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 500,000 people a month who are making changes and becoming the best they can be.

Craig Alexander is a retired Australian triathlete renowned for his exceptional achievements in Ironman racing. Born on April 22, 1973, he is widely regarded as one of the sport's greatest athletes, having won the Ironman World Championship in Kona, Hawaii, a record five times (2008, 2009, 2011, 2012, and 2014). Alexander is celebrated for his versatile racing skills, including his prowess in the swim, bike, and run segments of triathlons. He was also known for his strategic racing approach, endurance, and ability to perform under pressure. His contributions to the sport extend beyond racing, as he has been involved in coaching, mentoring, and promoting triathlon, influencing the sport's development and inspiring many aspiring athletes.EPISODE CHAPTERS:00:00 Introduction and Sponsor Announcements01:49 Interview with Craig Alexander04:32 Zone Two Heart Rate Training and Training Structure10:15 The Transition from Shorter Distances to Ironman13:07 The Benefits of Zone Two Training and Individual Differences16:00 The Difference Between Running a Standalone Marathon and a Marathon Off the Bike20:09 The Crossover Between Endurance Sports and Other Sports25:04 The Importance of Speed in Longer Distance Events29:21 The Benefits of Altitude Training31:18 The Appeal of the Ironman World Championship32:13 Motivation and Preparation43:24 Balancing Data and Rate of Perceived Exertion (RPE)55:39 The Importance of Strength Training01:02:46 Engaging with Coaching Communities and Events---⚡️ Episode Sponsors ⚡️PILLAR PERFORMANCE:Coupon Code (Save 15%) - RELAXEDpillar performance.shopTRAINING HOUSE:Coupon Code (Save 15%) - RELRUN15traininghouse.shop---

In this episode, Dr. Rena Malik, MD, sits down with fitness expert Jordan Syatt to debunk popular fitness myths and discuss the misconceptions surrounding certain exercises, such as burpees. Jordan explains why burpees, often seen as a basic exercise, are better suited for experienced athletes rather than beginners due to their complexity and potential for injury. They also delve into how to effectively gauge workout intensity and the significance of the Rate of Perceived Exertion (RPE) scale for both advanced lifters and everyday gym-goers. Listeners will benefit from practical advice on making their workouts more effective, avoiding common exercise pitfalls, and understanding how their body's cycles can affect performance. Become a Member to Receive Exclusive Content: renamalik.supercast.com Schedule an appointment with me: https://www.renamalikmd.com/appointments ▶️Chapters: 00:00 Burpees 02:24 Soreness 03:08 Determining Workout Intensity 06:56 Impact of Menstrual Cycle on Training 09:16 Importance of Knowing Exercise Purpose 12:09 Balance Don't forget to check out Jordan Syatt: https://www.instagram.com/syattfitness/ https://www.tiktok.com/@syattfitness https://twitter.com/SyattFitness https://www.youtube.com/@jordansyatt https://www.syattfitness.com/ Let's Connect!: WEBSITE: http://www.renamalikmd.com YOUTUBE: https://www.youtube.com/@RenaMalikMD INSTAGRAM: http://www.instagram.com/RenaMalikMD TWITTER: http://twitter.com/RenaMalikMD FACEBOOK: https://www.facebook.com/RenaMalikMD/ LINKEDIN: https://www.linkedin.com/in/renadmalik PINTEREST: https://www.pinterest.com/renamalikmd/ TIKTOK: https://www.tiktok.com/RenaMalikMD Learn more about your ad choices. Visit megaphone.fm/adchoices

How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener's question about caffeine supplementation, coffee, and energy drinks before runs.  Discussion points include:  When do you want to use pace on your runs? Understanding the different pace calculators How often should you test and reset your training paces? How do you use Rate of Perceived Exertion (RPE)? How to use the Talk Test for running Who benefits from using heart rate monitoring? How to use multiple methods to calibrate your training intensities Do power meters offer an option for measuring intensity? If you enjoyed this episode, you may also like: 73: How to Use Heart Rate Zones for Running 66: How to Improve Your Mile Time 61: VO2max Workouts, Threshold Runs, and More Want to support the podcast? Visit our websites! You can find thousands of running articles at lauranorrisrunning.com and runtothefinish.com - thank you! 

Send us a Text Message.What if you could transform your fitness routine by understanding the science behind workout intensities? Join me, Rob Maxwell, as I break down the complexities of cardio-respiratory training zones and intensities to help you achieve consistent and effective results. We'll explore the critical role of exercise intensity, emphasizing the significance of maintaining regularity over perfection. By discussing methods like heart rate zones and Rate of Perceived Exertion (RPE), you'll learn how to balance and fine-tune your training to meet your personal needs, despite the common inaccuracies of smartwatches and fitness trackers.Get ready to demystify heart rate zones! We'll categorize them into light, moderate, vigorous, and hard, and explain how each impacts your workout differently—whether you're cycling, jogging, or engaging in any other cardio activity. By understanding how different exercises can feel within the same heart rate zone, you'll become more attuned to your body's responses. This episode aims to provide you with practical knowledge to enhance your cardio-respiratory exercises, focusing particularly on the benefits of lower intensity zones for sustained progress. Don't miss out on actionable insights that will revolutionize your training approach and lead to consistent fitness gains.

In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals. We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.  We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women's health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women's metabolic health. Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman   Waking Up: https://wakingup.com/huberman  Timestamps 00:00:00 Dr. Stacy Sims 00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up 00:07:03 Intermittent Fasting, Exercise & Women 00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training 00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women 00:21:06 Pre-Training Meal & Brain, Kisspeptin 00:26:45 Post-Training Meal & Recovery Window 00:29:59 Sponsor: AG1 00:31:48 Hormones, Calories & Women 00:34:24 Women, Strength Improvements & Resistance Training 00:39:10 Tool: Women & Training Goals by Age Range 00:44:16 Women, Perimenopause, Training & Longevity 00:47:14 Women & Training for Longevity, Cardio, Zone 2 00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training 00:58:23 Perform with Dr. Andy Galpin Podcast 00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability 01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle 01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle 01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD 01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes 01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle 01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra 01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes 01:42:19 Tools: “Sims' Protocol”: Post-Training Sauna & Performance; “Track Stack” 01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene 01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 01:57:21 Protein Powder; Adaptogens & Timing 02:00:11 Pregnancy & Training; Cold & Hot Exposure 02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity 02:09:38 Tool: Women in 20s-40s & Training, Lactate 02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery 02:17:22 Training for Longevity, Cellular & Metabolic Changes 02:19:30 Nutrition, 80/20 Rule 02:23:30 Listening to Self 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter  Disclaimer & Disclosures

We're back talking more things fitness in this week's episode of The UFFDA! Podcast. Every few episode we decide to dive into more fitness and exercise-specific topics to help you on your journey. This week we're talking about the Rate of Perceived Exertion (RPE), which is the level of intensity or how difficult something is in the gym. Enjoy! Introduction to the Episode - 1:00 --> How we got to talking about RPE, why it was created, and why it matters towards your strength training and cardio training needs. RPE for Strength Training - 6:07 --> Understand how RPE is used based on reps for strength training. RPE for Cadio Training - 9:33 --> Understand how RPE is used for prescribing different types of cardio training and how your heart impacts RPE. Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to unityfitnesslacrosse@gmail.com Don't forget to Subscribe, Share, Download, and Leave us a Review!!

In this episode of The Athlete's Compass, hosts Paul Warloski and Marjaana Rakai, along with special guest Dr. Paul Laursen, delve into the concept of Rate of Perceived Exertion (RPE) and its critical role in training for endurance athletes. They discuss the evolution of RPE from a simple subjective measure to a sophisticated tool used in conjunction with data from heart rate monitors, power meters, and Athletica's innovative workout reserve feature. The conversation highlights the importance of developing a keen sense of 'feel' for one's own exertion levels and how this can lead to more effective and sustainable training practices.Key Takeaways:RPE as a Fundamental Training Tool: Understanding and using RPE effectively can help athletes monitor their training load and adjust their efforts according to their body's signals.Data Integration: Combining RPE with objective data from heart rate, power, and workout reserve provides a comprehensive view of training intensity and its impact on the body.Developing 'Feel': Cultivating an awareness of one's own exertion levels is crucial for long-term progress and avoiding overtraining.Workout Reserve: Athletica's workout reserve feature offers real-time insights into how much energy an athlete has left in the tank, allowing for smarter training decisions.The Role of HRV: Heart rate variability (HRV) can be used alongside RPE to assess the body's response to training and overall recovery status.25 Years of Session Rating of Perceived Exertion: Historical Perspective and Development - PubMedBorg Rating Of Perceived ExertionPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

Embark on a journey through the scientific landscape of physical fitness with me, Rob Maxwell, as your guide. This episode promises a deep dive into the nuances of cardio intensity, where we'll unlock the secrets of your smartwatch or heart rate monitor, transforming these everyday gadgets into precise companions for your workouts. We'll tackle the misconceptions surrounding '220 minus your age' and why personal heart rate zone testing is the key to tailoring your cardio routine for maximum efficiency.You might be familiar with the feeling of your heart pounding during a run, but do you know what it's really telling you? I'll lead you through the heart rate zones and exertion levels, peeling back the layers to reveal why Rate of Perceived Exertion (RPE) could be your most trusted workout ally. With anecdotes and expert insights, we'll explore how to interpret your body's signals to find that sweet spot in your cardiovascular training, ensuring you're not just going through the motions but truly listening and responding to what your body needs.Revving up like a race car through different training zones might sound exhilarating, but it's also the foundation for a balanced fitness regimen. We'll discuss how varying workout intensities can prevent the pitfalls of overtraining and undertraining, spotlighting the joy of recovery in zone one and the thrill of higher zones. From pickleball slams to the runner's high, this episode is packed with personal stories and the science behind them, motivating you to fine-tune your training to the unique rhythm of your lifestyle. Join me and let's get your heart racing, in more ways than one!Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts Spotify

I'm talking about Rate of Perceived Exertion (RPE) and Heart Rate because you may be obsessed about these things. Instead, I want you to experience the joy of getting in touch with your body through RPE. Knowing your RPE and how it corresponds to your overall performance is so important when it comes to not being so dependent on devices or technology to tell you how you're feeling. So, listen to this episode to get an idea of what to aim for and what to listen for during your workouts and training sessions. Here are some other episodes on training that you will want to check out: 144. My Argument for Indoor Bike Training 143. Fact or Fiction: The Interference Effect Between Strength and Endurance Training 106. Why Zone 2 is Crucial in Your Training RATE OF PERCEIVED EXERTION SCALE: 0 - 2 = Active recovery: Zone 1, 50-60% max HR,

What if you could transform your fitness journey by understanding cardio zones? You're in the right place! On this enlightening episode of Tea with Tina, we break down the concept of cardio zones. We explore the ins and outs of the five different zones, highlighting the optimal intensity for each and the tools you need to accurately monitor your heart rate. Whether you're a seasoned athlete or just starting out in your fitness journey, we've got you covered with valuable insights and tips to optimize your workouts.Ever wondered how exercise intensity zones and the Rate of Perceived Exertion (RPE) scale can impact your training routine? Well, wonder no more! We take you from Zone 1, ideal for leisure activities, right up to Zone 5, the highest intensity anaerobic training, explaining what each zone feels like and how long you should aim to maintain it. We also outline the effect of various fitness levels and medications on heart rate, and how to adjust your max heart rate goal to further challenge yourself.Finally, we discuss the importance of customizing your training zones. You'll discover how understanding and working within your personal heart rate zones can not only maximize your workouts but also enhance your overall energy levels. Moreover, we share effective strategies on monitoring your progress, tuning into your body's signals, and staying within your personal training zone. If you're eager to maximize your workouts and boost your health, this episode is your perfect companion. Tune in and let's get moving!

Unleash the potential of your gym workouts and sculpt your physique even in your 40s and 50s! This episode is a goldmine of insights that lay out exactly how to optimize your gym experience. Your host, Barton Brian, is your guide on this fitness-centric journey, equipping you with essential tips to create a workout split that harmonizes with your lifestyle and needs. Whether you're a novice or an experienced fitness enthusiast, prepare to revolutionize your gym routine as we delve into the benefits of compound and isolation exercises, and highlight the significance of targeting specific muscle groups.7 Essentials to Build Muscle after 40Create a Weekly SplitPick one Compound movement for each of these Primal Movement patternsChoose Isolation exercises to build muscle and increase volume of work for specific muscle groups.Determine how many sets per bodypart per weekRate of Perceived Exertion (RPE) and how hard to push yourself during your working sets.Eat your bodyweight in grams of protein dailyGet more quality Sleep and shoot for 8 hours a nightWe investigate the most effective ways to incorporate compound exercises like Romanian deadlifts and isolation exercises such as chest flies into your fitness regimen. Barton reveals his secrets to maximizing time spent at the gym, advising a total of 12 to 20 sets per body part per week. For those new to the gym, Barton suggests a straightforward push, rest, pull, rest, leg day routine, while seasoned gym-goers can elevate their game with a rigorous push, pull, legs, rest, upper, lower, rest routine. We place a spotlight on the importance of staying informed about strength and fitness, particularly as we navigate the age range of 40 to 60. So, strap in and get set to redefine your gym workouts and muscle-building strategies with this value-packed episode!To get the Free weekly workout PDF, just email Barton: Barton@bartonguybryan.com7 Essentials to Build Muscle after 40Create a Weekly SplitPick one Compound movement for each of these Primal Movement patternsChoose Isolation exercises to build muscle and increase volume of work for specific muscle groups.Determine how many sets per bodypart per weekRate of Perceived Exertion (RPE) and how hard to push yourself during your working sets.Eat your bodyweight in grams of protein dailyGet more quality Sleep and shoot for 8 hours a nightUse this link to get a 30 minute discovery call scheduled with Barton if you're interested in his 12 week coaching course. https://calendly.com/bartbryan/30minFor more information about Iron Neck products and to receive a 15% discount on your order, use this link -> https://bit.ly/46ZmUhKTo get the Free weekly workout PDF, just email Barton: Barton@bartonguybryan.comBarton on Instagram https://www.instagram.com/bartonguybryan/Become a Patreon Sponsor of the podcast for extra cool stuff including a Free weekly workout program by clicking here - https://themindsetforge.supercast.com/v1?

I denne episoden snakker vi med fysisk trener og idrettsforsker Shaun McLaren fra Newcastle Falcons, England. Shaun forsker en del på subjektive intensitetsskaler der fokuset først og fremst er på RPE. Borgs intensitetsskala har fått far 6-20 til 0-10 til 0-100 med og uten bruk av desimaler, har dette noe å si? Farger, emojis, tabeller, ulik bruk av begrep innad i skalaen er noen av de utfordringene RPE står ovenfor i dag. Hardt, tungt, anstrengende, slitsomt er alle ord som beskriver en høy intensitet, men hvilken skal man bruke når og til hvem? Hva med differensiering av RPE? SessionRPE, RPE-legs, RPE-breathlessness, RPE-skill etc. Følg med og få svar! God lytting! Kontaktinfo: Twitter Researchgate Referanser: McLaren, S. J., Macpherson, T. W., Coutts, A. J., Hurst, C., Spears, I. R., & Weston, M. (2018). The relationships between internal and external measures of training load and intensity in team sports: a meta-analysis. Sports medicine, 48, 641-658. McLaren, S. J., Smith, A., Spears, I. R., & Weston, M. (2017). A detailed quantification of differential ratings of perceived exertion during team-sport training. Journal of Science and Medicine in Sport, 20(3), 290-295. McLaren, S. J., Graham, M., Spears, I. R., & Weston, M. (2016). The Sensitivity of Differential Ratings of Perceived Exertion as Measures of Internal Load, International Journal of Sports Physiology and Performance, 11(3), 404-406

Strategically choosing your weights on a Progressive Overload Training program is a key component of its success and your ability to build muscle. I invited Bryan Boosterin, one of my first coaches and the man behind Paragon Method Training programs, onto the podcast to give us a deeper understanding of weight selection. We covered percentages, Reps in Reverse (RIR), and Rate of Perceived Exertion (RPE) and more.  He completely reframes how you can progress in so many other ways without even increasing the weights. I personally learned so much from this episode that will completely change my training experience. To connect and learn more about Bryan:Instagram: @bryanboorsteinTraining Program: https://paragontrainingmethods.com/Training Program: https://evolvedtrainingsystems.com/Podcast: Eat Train Prosper25 Years Training; 14+ Years Coaching3X CrossFit Regional AthleteCrossFit Games CoachOwner of CrossFit Pacific BeachFormer Physique CompetitorCrossFit L-1, CrossFit-2, CrossFit MobilityBachelor of Science: Exercise Physiology & Sports ManagementOPEX, N1 Training Biomechanics & ProgrammingFeatured on ESPN Radio + Numerous PodcastsWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Have you met someone who stopped you in your tracks significantly? “Wow, I can't believe she's doing kind of way?" My guest today, Miriam Lawrence, is a beautiful example of an inspiring and brave woman, and I knew I had to have her on the show. Why, might you ask? Miriam's LinkedIn profile is unique because she's also a powerlifter. Like in 200-pound+ weights. Miriam started powerlifting at 48 and competing all over the world by the age of 50. And she's finding a way of integrating her work and her strength training. I love how authentic Miriam is and the moxie she has gained by being in the world's top third of female powerlifters. During my conversation with Miriam, we discussed the following: 1. How can we find something that lights us up at any age 2. Imposter Syndrome and how to manage it 3. The correlation between physical strength and how we move through the world 4. Our Rate of Perceived Exertion (RPE) at work 5. How stoicism helps Miriam train her mind and live her life Resources: Brave Women at Work: https://bravewomenatwork.com/ Brave Women at Work Community: https://www.facebook.com/groups/bravewomenatwork Miriam Lawrence Site: https://thatbadassbroad.com/ Miriam Lawrence LinkedIn: https://www.linkedin.com/in/miriam-lawrence-6a3764/ Glute Lab: https://www.amazon.com/Glute-Lab-Art-Science-Training/dp/1628603461/ref=sr_1_1?crid=3M4CY9UP18Z1G&keywords=booty+by+brett&qid=1662603751&s=audible&sprefix=booty+by+brett%2Caudible%2C109&sr=1-1 Ryan Holiday Book: https://www.amazon.com/The-Obstacle-Is-Way-Ryan-Holiday-audiobook/dp/B00K5JUNSU/ref=sr_1_3?adgrpid=1338106221327991&hvadid=83631710809864&hvbmt=bp&hvdev=c&hvlocphy=103346&hvnetw=o&hvqmt=p&hvtargid=kwd-83631995884220%3Aloc-190&hydadcr=21871_10482322&keywords=holiday+ryan&qid=1662603282&sr=8-3  

Have you met someone who stopped you in your tracks significantly? “Wow, I can't believe she's doing kind of way?" My guest today, Miriam Lawrence, is a beautiful example of an inspiring and brave woman, and I knew I had to have her on the show. Why, might you ask? Miriam's LinkedIn profile is unique because she's also a powerlifter. Like in 200-pound+ weights. Miriam started powerlifting at 48 and competing all over the world by the age of 50. And she's finding a way of integrating her work and her strength training. I love how authentic Miriam is and the moxie she has gained by being in the world's top third of female powerlifters. During my conversation with Miriam, we discussed the following: 1. How can we find something that lights us up at any age 2. Imposter Syndrome and how to manage it 3. The correlation between physical strength and how we move through the world 4. Our Rate of Perceived Exertion (RPE) at work 5. How stoicism helps Miriam train her mind and live her life Resources: Brave Women at Work: https://bravewomenatwork.com/ Brave Women at Work Community: https://www.facebook.com/groups/bravewomenatwork Miriam Lawrence Site: https://thatbadassbroad.com/ Miriam Lawrence LinkedIn: https://www.linkedin.com/in/miriam-lawrence-6a3764/ Glute Lab: https://www.amazon.com/Glute-Lab-Art-Science-Training/dp/1628603461/ref=sr_1_1?crid=3M4CY9UP18Z1G&keywords=booty+by+brett&qid=1662603751&s=audible&sprefix=booty+by+brett%2Caudible%2C109&sr=1-1 Ryan Holiday Book: https://www.amazon.com/The-Obstacle-Is-Way-Ryan-Holiday-audiobook/dp/B00K5JUNSU/ref=sr_1_3?adgrpid=1338106221327991&hvadid=83631710809864&hvbmt=bp&hvdev=c&hvlocphy=103346&hvnetw=o&hvqmt=p&hvtargid=kwd-83631995884220%3Aloc-190&hydadcr=21871_10482322&keywords=holiday+ryan&qid=1662603282&sr=8-3

This week, Bryce talks to Joel Seedman. He is the founder of Advanced Human Performance and works closely with a variety of professional athletes. Joel's program focuses on optimizing biomechanics while minimizing pain to help his athletes reach their full potential. (03:09): Managing top-caliber athletes in the gym (05:50): Athletes' recovery treatment(10:00): What is the Rate of Perceived Exertion (RPE)?(17:56): Educating people on multiple platforms (24:11): Understanding pain(29:41): Optimizing biomechanics while minimizing pain(40:26): Implementing the “Eyes Closed Process”(43:44): Importance of listening to your clients (54:16): Preventative healthcare vs. reactive healthcare(57:14): Traditional training session (01:00:45): Ideal time for traditional sessions Vuori Clothing - Use code "INIVICTUSMINDSET" to get 20% off your first purchaseMyHMB - Use the link for all website purchasesTrident Coffee -  Use code "INVICTUS20" to get 20% off online and in TapRoomsRX Smart Gear - Use code "INVICTUSMINDSET" to get 10% off full ropes and gripMUSH - Found at Costco, Whole Foods, Sprouts, and many more retailers. Store Locator!

What is RPE and why do we use this instead of programming a weight or a percentage? You can find out more in this episode and how switching to an RPE scale can elevate your training.

You may have heard me say that you should do a particular exercise at a particular intensity or your doctor may have told you to get 150 minutes of moderate to vigorous intensity exercise per week. Do you need to buy an activity tracker or get a kinesiology degree to know exactly how intense these workout should be? The truth is that you probably already innately know how hard you are exercising. It's called Rating of Perceived Exertion (RPE) and it's already installed in your brain!Check out Brad's Morning Routine at BrockArmstrong.com/bradmorningLearn more about the Nutrition GPA at nutritiongpa.com

Good morning and welcome back! Today, Zack and I are talking about autoregulation. We've all had stellar gym days where we lifted big ass weights and set PRs and everyone hoisted us on their shoulders and cheered us on. And we've also had those days where we feel like we've been hit by a truck before opening the gym door. Many workout programs use percentages and hard numbers (sets, reps, weight) to push us to the next level. But since we're not robots, sometimes those hard numbers backfire when we're not feeling our best. Instead, we talk about using Rating of Perceived Exertion (RPE) and Reps in Reserve (RIR) as a means to gauge intensity level with a lift and make sure we're not getting buried under the bar. It's a useful tool if you know how to use it correctly. Next, we change gears and talk about both a lower body and upper body exercise that we feel are overstated, overused, and generally bad exercises for most people, most of the time. Grab a beer and get your stamps ready for that hate mail. Enjoy!

Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Power meters, heart-rate monitors and other technology are excellent tools for training and racing. But your body is also an excellent tool for measurement.  On this podcast, Coach Suzie Snyder talks with Ben Delaney about Rating of Perceived Exertion (RPE) — its history in science and its everyday applications for athletes from beginners to world-class pros. For instance, Coach Suzie just won her fifth Xterra National Championship relying heavily on RPE. Suzie and Ben talk about what you can do with RPE in Avon, Colorado, on site of the Xterra National Championship. Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Get daily training tips from us weekly over on Instagram: @fascatcoaching.

When you do your workouts, are you consistently being met with the feeling/thought of: “That wasn't hard enough”? We're here to help you call bullshit on yourself! Join us in our discussion about the difference between just going through the motions during your lifts vs. bringing intention and intensity to every single movement you do. Learn how to utilize the “Reps In Reserve” (RIR) and “Rating of Perceived Exertion” (RPE) scales to rate your intensity during your lifts and ensure that you are not leaving any gainz behind! --------------------------- Follow us out on instagram for more entertainment & education! @maddy_cusumano @spencer_desiata @health_n_humor Inquire about working 1:1 with us to level up your health and fitness! Direct application links below: Click here to work with Maddy! Click here to work with Spencer! ---------------------------------- And check out the rest of our incredible training team on IG! Apply through the link in the DLD Bio if you'd like to work with ANY of the DLD Coaches!@dldnation

Technology is aiding the ever-growing popularity of running as a sport. There are metrics helping us to track our pace, cadence, heart rate, lactate threshold, etc. These metrics give us a very intricate view of our running. Which in turn, helps in providing a holistic view of our running progress. In this episode, we demystify the key running metrics, and how they can help us to become successful with our running goals. We discuss the essential running metrics such as Pace, Cadence, Heart Rate, and more advanced ones like Ground Contact Time, Stride Length, Lactate Threshold, VO2Max, Running Power, Recovery Time and more. Here is our past coverage on Running Metrics to read further on - Lactate Threshold (https://geeksonfeet.com/run/tempo/). VO2 Max https://geeksonfeet.com/run/vo2maxgraphic/ Running Power (https://geeksonfeet.com/blog/science-runningpower/) Vertical Oscillation (https://geeksonfeet.com/run/optimizing-vertical-oscillation/) Stride Length (https://geeksonfeet.com/run/stride/) Rate of Perceived Exertion / RPE (https://geeksonfeet.com/run/rpe/) Cadence (https://geeksonfeet.com/run/cadencegraphic/) KARTIK IYER The guest for this episode is Kartik Iyer. Kartik Iyer is a hardware design and verification engineer by profession - and needless to say that technology drives him, be it at work or in fitness. He loves exploring his potential as a fitness enthusiast and the data that his watch and other wearables share become a vital part of the feedback in this process. A passionate amateur endurance athlete and a strength training junkie. A conversationalist by nature Kartik loves debating and hosting shows. He hosts “Let's talk running”, a monthly show on the GeeksOnFeet platform. A news addict, he loves staying on top of current affairs, especially in politics. Music is an essential part of his existence and he is a lazy Carnatic (vocal) music learner. Kartik has run 15 marathons so far with a personal best of 3:17:30 at the New Delhi Marathon 2021. & ran his HM (1:31:00) personal best at the Airtel Delhi Half Marathon in 2019. More recently Kartik ran a 10km PB (41:44:00) at the Bengaluru Runners Jatre. Kartik can be reached on Twitter @kartikiyer2007 and on Instagram @kartikiyer2007

Recent advantages in technology have made training with power or heart rate more affordable and accessible. But before we had power targets and heart rate zones, endurance athletes used to train solely by feel, also known as Rate of Perceived Exertion (RPE). In this episode of The Knowledge, Wahoo Sports Science coaches Dr. Jinger Gottschall and Mac Cassin discuss the benefits and limitations of taking off your heart rate monitor, unplugging your power meter, and training the good old fashioned way. Get ready to get in touch with your feelings. The doctor is in.**Learn more:**https://www.wahoofitness.com/blog/everything-know-heart-rate-training/**Try the SYSTM Training App free for 14 days.**https://www.wahoofitness.com/systm/getting-startedHave questions? Please ask us here! https://systm.forum.wahoofitness.com/t/new-knowledge-episode-why-you-should-consider-training-by-feel-rate-of-perceived-exertion-rpe/174Extra: Episode 3 

Last week, we talked about considerations for getting started in strength training. This week, we're diving into how to find the right program for you. There are a lot of strength programs out there - from classics like Stronglifts and 531, to the hundreds you might see marketed on your Instagram feed. But does good marketing mean a good program? We're here to break it down for you. In this episode, we cover: > options for different financial levels > how to recognize good programming > how long you should plan to stick to a program for to see results > working out what kind of support you like and how to make sure you get it > what you should expect from a coach, and what a coach will expect from you Our pre-topic preamble lasts until 20 minutes in, so if you're just here for the goods, feel free to skip to 20 minutes and hear all about strength programs. Mentioned in this episode: > The 5 Love Languages: https://www.5lovelanguages.com/ > The Dunning-Kruger Effect: https://thedecisionlab.com/biases/dunning-kruger-effect/ > Rate of Perceived Exertion (RPE) and Reps In Reserve (RIR): https://intercom.help/thetrainingplan/en/articles/2920138-reps-in-reserve-rir --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, Alex Sirard – a sport performance coach and founder of EVO Athletics – joins me to discuss the most important protocols for training athletes. With a specialization in sport movements and injury prevention, he brings a wealth of knowledge from personal experiences and science based applications.Alex has had a very extensive junior hockey career playing in the WHL, AJHL, and SJHL. Most recently Alex played at the CIS level for the Pronghorns at the University of Lethbridge where he graduated with a Degree in Kinesiology. Alex has great knowledge in movement patterns and as a very good rapport with his athletes.This episode dives deep into training methodologies and offers practical insights to help you evolve your game!TOPICS:[1:55] Alex's journey into the world of sport performance[10:27] Defining ultimate human performance[16:10] Microdosing athletic performance[26:02] Training for adaptation[32:35] Accommodating Central Nervous System (CNS) fatigue[40:15] Rate of Perceived Exertion (RPE) autoregulation as an alternative to Velocity-Based Training (VBT)[52:58] Why mobility is so important[57:48] How to structure training without a personal trainer[1:05:31] Alex's one key to high performanceLearn more about Alex Sirard and EVO Athletics:Instagram YouTube Facebook Twitter EVO Athletics Website GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:join.whoop.com/learniiperform For more information on Learn II Perform and Braeden, please visit:Learn II Perform Instagram LinkedIn Facebook   Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

GUESTS: Evan is the owner of the Emergent Performance Lab, a research group that combines technological innovation, experimentation, and systems thinking to create practical interventions that drive meaningful performance outcomes. He has experience working as a consultant for professional sports teams, special operations performance groups, as well as technology companies who are invested in enhancing human performance. He also a sports scientist, educator and performance coach at the Training Think Tank where we works with athletes across the United States and internationally. Pat Davidson is a Strength Coach and a PHD in exercise physiology. He lectures across the world with his seminar titled rethinking the big patterns and is the Author of the training books MASS 1, MASS 2 and the recently released Coach’s Guide To Optimizing Movement. EPISODE LINKS: ► Pat’s new Book: https://renaissanceperiodization.com/coachs-guide-to-optimizing-movement ► Pat Davidson on IG: https://www.instagram.com/dr.patdavidson/ ► Pat Davidson Power Hour: https://www.hypegym.com/education-events ► Evan Peikon on IG: https://www.instagram.com/evan_peikon/ ► Evan Peikon on LinkedIn: https://www.linkedin.com/in/evan-peikon-418b6280/ ► Full Videl Episode: https://youtu.be/Z1wjOnyOcek TOPICS: 0:00 - Intro 2:19 - Start 3:44 - The Brain and Cardiovascular Control 16:36 - Muscle Pump & Respiratory Pump 25:26 - Endurance Training Adaptations 39:36 - Rate of Perceived Exertion (RPE) 41:00 - CrossFit & RPE 55:30 - Standarising CrossFit & Sports 1:09:34 - Are We Actually Getting Better? 1:15:09 - Concluding Thoughts 1:22:29 - Coming Soon PODCAST INFO: ► Podcast website: https://upsidestrength.podbean.com/ ► Apple Podcasts: http://apple.co/3mroiB4 ► Spotify: http://spoti.fi/34jJtyX PODCAST PLAYLISTS: ► Full episodes playlist: http://bit.ly/3oSCkxe ► English Clips playlist: http://bit.ly/3gRmAry ► French Clips playlist: http://bit.ly/2K1IoVK CONNECT: ► Subscribe for more videos here: http://bit.ly/1Xgr5y5 ► WhatsApp: https://wa.me/41763949673 ► Twitter: https://twitter.com/seanseale ► LinkedIn: https://www.linkedin.com/in/seanseale/ ► Facebook: https://www.facebook.com/upsidestrength ► Instagram: https://www.instagram.com/upsidestrength ► Tik Tok: https://vm.tiktok.com/ZSgNAPQF/ EQUIPMENT & PROMOTIONS: ▶︎ Spirometer: http://ebay.to/2YCcSBj ▶︎ Idiag P-100: https://www.idiag.ch/en/idiag-p100-en/ (email me at info@upsidestrength.com for a 20% discount code) ▶︎ Moxy Monitor (outside CH, AUS, ITA, GER): https://www.moxymonitor.com/shop/ (5% off promo code: “UPSIDE” at checkout) ▶︎ Moxy Monitor (CH, AU, ITA, GER only): (email me at info@upsidestrength.com for 20% off) ▶︎ Strength Coach Network: https://strengthcoachnetwork.com/upside/?orid=15781 (50% off on your first month) DISCLAIMER: ► These descriptions usually contain affiliate links. If you decide to purchase a product through one of them, I receive a small commission at no cost to you. I never endorse products that I have not personally used myself or not found to be beneficial in my life.

Join me for my thoughts on running by perceived exertion. How do I define each effort, what these efforts should feel like, workouts in these different efforts, & reasons for using RPE.   Example of an In & Out Workout for Marathoners: 15-20 minute warmup jog (4-5 RPE) 4 x :20 flat strides @ 9 RPE 1:10 jog recovery @ 4 RPE 5 x 1/2 mile @ 7-8 RPE straight into 3/4 Mile @ 6-7 RPE (repeat) 10-15 minute cool down 7-8 would be 1/2 Marathon Goal Pace 6-7 would be goal marathon pace   RPE Scale: 1-2 Easy walking 3 Power/Brisk Walking 4 Recovery/Easy Jog 5-6 Conversational Pace Running 7-8 Tempo/Lactate Threshold 9 5k Race Pace 10 All Out   MR Runningpains (Aaron's) information: If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains My Socials, Channels, & Newsletter: https://www.facebook.com/MRRUNNINGPAINSEVENTS/ https://www.instagram.com/mrrunningpains/ https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw https://www.strava.com/athletes/18431982  To sign up for my Newsletter -https://www.mrrunningpains.com Email - runningpains@gmail.com Thanks to Scott Socha for the Podcast Closing Music, and thanks to all of you for listening! Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already! THANK YOU! Aaron Saft MR Runningpains Discounts: 15% off KOGALLA - http://kogalla.com/?aff=runningpains 15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains  

You can track and plan your training and running in many different ways. You can use your heart rate, Rate of Perceived Exertion (RPE), Pace and you can also use Power> We're talking to Sally and Nathan about the benefits of using power output as your main metric.

In this episode Mark and Charlie discuss the different tools you can use to help you with autoregulation in your session. The hosts give advice on how to apply these tools. What to do if you are a beginner and much more.  Autoregulation can be swapped out with self awareness, so become aware and honest with yourself and who you are.  Hack The Body, Hack The Mind Origin Series Online Mark Wood Real Coaching Radio  

Base pace. Long. Tempo. Intervals. Recovery. If you’re new to running or a veteran at this point, all of these have a place in your routine, regardless of your overall goals. For today’s installment of #HURDLEMOMENT, I’m breaking it all down with Colleen Quigley, Olympian and professional runner. We talk about the specifics on each, what your Rate of Perceived Exertion (RPE) should be mid-stride, and how often you should be incorporating them throughout a typical week. Plus: We reveal our favorites and Colleen gives us an update on what she’s up to now that she’s left the Bowerman Track Club. SOCIAL @steeple_squigs @emilyabbate @hurdlepodcast OFFERS Goodr | Head on over to Goodr.com/Hurdle and use code "HURDLE" for $10 off your order. MENTIONED IN THIS EPISODE 30. Colleen Quigley, Pro Runner, Olympian UPCOMING Book Club! We’ll be reading The Art of Gathering, and I’ll announce a date in the coming weeks for our April Zoom meet-up. To sign up to be kept in the Hurdle book club loop, click here. JOIN: THE *Secret* FACEBOOK GROUP SIGN UP: Weekly Hurdle Newsletter CHECK OUT: HURDLE SESSIONS All past Sessions are now available on the Hurdle website. NEWLY LAUNCHED: Goal Setting Workshop --- Send in a voice message: https://anchor.fm/hurdle/message

Christina & Marissa dive deep into Programming & Progression in training. Are you training or working out? Find out as we discuss the importance of following a program, how to know if you're progressing, and how to apply these principles to your own training! (0:00) - Intro/Life Updates! (4:36) - Why Programming & Progression? (13:13) - What is a Program? (18:05) - Training vs. Working Out (23:40) - Progressive Overload (38:00) - Rate of Perceived Exertion (RPE!) (43:30) - Defining Progression (53:04) - Progressive Overload Models & Implementation (1:08:30) - Application (1:17:00) - Outro Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Q: What does “TMZ” stand for? A: That abbreviation, which predates the obnoxious Web site and TV show, is shorthand for Thirty Mile Zone, an area in which production companies are exempt from having to pay overnight travel expenses when on location. Oregon's Cole Hocker (2:49.89), Luis Peralta (47.29), Charlie Hunter (1:47.65), and Cooper Teare (3:54.61) just DEMOLISHED the NCAA DMR record of 9:24.52. It is the fastest indoor DMR ever run (by anyone), surpassing the 9:19.93 by Centrowitz, Berry, Sowinski, & Casey in '15. The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. The Little Things is a 2021 American neo-noir crime thriller film written and directed by John Lee Hancock,[1][2] and produced by Hancock and Mark Johnson. The plot follows two police officers (Denzel Washington and Rami Malek) who try to catch a serial killer in 1990s Los Angeles, when they find a strange man (Jared Leto) who becomes their top suspect. In March of 2020, I slipped on the illegally dumped cooking grease in front of John’s Burger and couldn’t walk for 6 weeks. This was my first injury since I started Endurance Training in 1979. Then in late April of 2020, I ended up in the hospital for the first time in my life. The diagnosis was Congestive Heart Failure. This Vlog documents my Sixth Decade of Endurance Training. The past Decade was about HOW FAR I could go. This Decade will be about HOW FAST can I go post Congestive Heart Failure. https://linktr.ee/AND3RSON --- Send in a voice message: https://anchor.fm/andy-noise/message Support this podcast: https://anchor.fm/andy-noise/support

In this Q&A, Zach and Connor answer questions about how you should train your abs for performance & aesthetics, the best ways to avoid trigger foods, and how to use RPE/RIR in your training. Technical Difficulties (0:00)  Zach's training program (01:08) What age do we want to die at? (6:55) Virginia McCaskey and vulgar content (8:15) If we got shot, why would we get shot? (14:13) Connor sometimes makes jokes at inappropriate times (15:13) Connor used to sleep in his closet (18:16) NFL playoff picks (20:13) More overrated and underrated exercises (27:33) Connor's clients are getting excited about his training (32:15) Question #1: How should you train your abs for performance and aesthetics? (36:34) Question #2: What's the best way to avoid trigger foods? (47:42) Question #3: I've seen Connor posting about Reps in Reserve (RIR) and Rate of Perceived Exertion (RPE) in his stories. What is the purpose of using this in your training? (55:45)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

In this Episode of Barbell Shrugged:   What is RIR, RPE, and Percentages? How do you use these concepts to write a strength program? What are the benefits and drawbacks of each? What are effective reps and how do you understand max effort? Tactics and methods for optimizing sub-maximal effort?   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram   ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   Legion Athletics Whey Protein, Creatine, and Pre-Workout - Save 20% using code “SHRUGGED”   Fittogether - Fitness ONLY Social Media App   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   Garage Gym Equipment and Accessories: https://bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged”

TriDot coaches John Mayfield, Elizabeth James, and Jeff Raines are in the hot seat on this round-robin, rapid-fire episode! The coaches answer your questions about a variety of topics. Learn strategies for maintaining your "zone 2" heart rate during aerobic sessions, how dehydration impacts heart rate, and how to build your awareness of Rating of Perceived Exertion (RPE). We'll also discuss returning to training after an injury or illness, helpful transition tips, and free training opportunities with the TriDot staff and coaches at the TriDot @ the Races events.

This week on the Brute Strength Podcast it is my honor to host an OG in the Strength & Conditioning community, Mike Robertson. Mike had a big influence early in my career as a Strength Coach at Southern Utah State University. Whether you're a coach, or an aspiring athlete, this one’s got something for you. In this episode we’ll be getting into program design, athletic development, and the right way to train your core. Enjoy the show.    Topics of discussion:   05:05 - Social Media & Fitness 13:10 - Serial Batching 17:18 - Athlete buy-in  28:40 - Rate of Perceived Exertion (RPE) 35:03 - Anti-Core training  40:08 - Spinal mobility  49:30 - Program design   Links:   Robertson Training Systems Instagram  Physical Preparation 101 T-Nation Articles  Freedom App Simple Strength Program - Phase 1, Phase 2   Books:   The Slight Edge - Olson The Obstacle Is The Way - Holiday   Reviews:   If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.   Follow us on Instagram @brute.strength.

Today we discuss what Rate of Perceived Exertion (RPE, or feeling) can do to make you a better athlete. How training moderately can derail your training, make you slow (and make it less fun). We discuss the difference between RPE during a workout and after a workout (Session RPE) and how to use them.  Topics/links:  - Seiler Episode with 4 x 4, 4 x8, 4 x 16 study - Post on RPE   Support the Show: a) Share an episode or post you like  b) Rate & review b) PRE-Order Shred-Girls 2 https://amzn.to/2RBDlJy c) Donate at www.wideanglepodium.com/donate  

Heather and Mark answer two great questions from listeners who asked about the importance of RPE and how best to use this method when training. Remember, we don't have adverts and we'd like to keep it this way, so please become a patron for the show here https://www.patreon.com/creator-home

Heather and Mark answer two great questions from listeners who asked about the importance of RPE and how best to use this method when training. Remember, we don't have adverts and we'd like to keep it this way, so please become a patron for the show here https://www.patreon.com/creator-home

Dane Bartz is a Strength and Conditioning Coach based out of Michigan and is the founder of Linked-Fit. Dane earned his Masters in Exercise Physiology and is currently pursuing his Doctorate of Philosophy in Human and Sports Performance from Rocky Mountain University of Health Professions. Linked-Fit is an online personal training service that provides assessments and custom programming for all individuals seeking their health and fitness goals. Through this platform Dane and his team communicate with their online clients to help and assist their exercise routines and manage how they recover. In this episode Dane also discusses some of the topics from his NSCA MO State Clinic back in April, primarily talking about the Autonomic Nervous System and Recovery Strategies. With this comes training considerations for Heart Rate Variability (HRV), Rate of Perceived Exertion (RPE), and overall stress management. For more information on Dane Bartz' training and coaching you can visit the website at https://www.linked-fit.com Facebook- @linkedfit Instagram - @linkedfit Instagram - @danebartz

Adapt provides premium off-ice sport performance services for hockey players. Built by strength coaches in pro hockey. Get a WEEK FREE. Link in our bio. — www.traintoadapt.net — @traintoadapt @christian.burrus

Q&A #25 - RPE or power/pace in workout prescriptions, best cross-training for running, and Big Days and 70.3 races in preparation for an Ironman   Is it better to use subjective Rating of Perceived Exertion (RPE) or objective outputs like power or pace when prescribing workouts? What is the best cross-training method for running when carrying an injury?  Where in your Ironman training program should you include Big Days, and how should you prepare and recover from them?  How should you taper and recover from 70.3 races in the lead-up to an Ironman, and should you race them at planned Ironman intensity?    LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans World Champions keep things simple: training masterclass with Joel Filliol | EP#172   SPONSORS:   ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.     RATE AND REVIEW:   If you enjoy the show, please help me out by subscribing, rating and reviewing.      CONTACT:   Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.  

This week on the Brute Strength Podcast it is my honor to host an OG in the Strength & Conditioning community, Mike Robertson. Mike had a big influence early in my career as a Strength Coach at Southern Utah State University. Whether you're a coach, or an aspiring athlete, this one’s got something for you. In this episode we’ll be getting into program design, athletic development, and the right way to train your core. Enjoy the show.    Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc.    Topics of discussion:   05:05 - Social Media & Fitness 13:10 - Serial Batching 17:18 - Athlete buy-in  28:40 - Rate of Perceived Exertion (RPE) 35:03 - Anti-Core training  40:08 - Spinal mobility  49:30 - Program design   Links:   Robertson Training Systems Instagram  Physical Preparation 101 T-Nation Articles  Freedom App Simple Strength Program - Phase 1, Phase 2   Books:   The Slight Edge - Olson The Obstacle Is The Way - Holiday   Reviews:   If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.   Follow us on Instagram @brute.strength.

Before you consider starting a diet and reaching for your trainers, keep in mind there are other aspects you can work on to help you reach a Summer body you’re proud of. I have categorised these into 4 dimensions to help you work on your goals and feel the best you have ever felt in your bikini. Dimension 1 – Mindset How self judgement is killing your efforts and what you can do to change it Dimension 2 – Eating Eating to nourish your body and rather than damaging your metabolism with restrictive low calorie diets Dimension 3 – Exercise Knowing what exercises are going to give you the best results. Dimension 4 – Rest & Recovery How stress can effect your hormones and work against your fat loss efforts. Show Notes: 0:23 Introduction 2:04 Mindset and self image 4:06 Default behaviours 6:04 Removing negativity 6:44 Thought patterns 8:04 Enjoy the journey, not just the summit 8:40 What is the one thing you can do? 9:31 Nutrition for health 11:33 Macronutrient breakdown 13:55 What exercises should I be doing? 16:48 Rate of Perceived Exertion (RPE) 17:45 Flexing and Non-Exercse Activity Thermogenic (NEAT) 19:54 The importance of rest and recovery 22:30 Meditation 24:27 Outro and goodbye!

Do you really need a heart rate monitor to tell you how hard you're working? It turns out you probably already innately know, and that's where the Rating of Perceived Exertion (RPE) scale comes in. Read the transcript at http://www.quickanddirtytips.com/health-fitness/exercise/rpe-scale Check out all the Quick and Dirty Tips shows: www.quickanddirtytips.com/podcasts FOLLOW GET-FIT GUY Facebook: https://www.facebook.com/GetFitGuy Twitter: https://twitter.com/getfitguy

The show opens with an exploration of “base levels of fitness”. How fit should you be at what age and life stage? We use Rate of Perceived Exertion (RPE) as a measurement for evaluating and seeing progress in fitness. We talk about Scanny’s health “Pyramid” checklist (in order of importance): 1. How are you sleeping? 2. How are you eating? 3. What type of workout are you doing? Most folks tend to reverse this pyramid, incorrectly thinking that the type or makeup of the workout is what affects their body composition most. When - in fact - sleep and nutrition play a MUCH bigger role in body composition. Thanks for listening, leaving a review, and sharing with a friend!

Dr. John Rusin is a physical therapist, but he's not one of those physical therapists who's going to tell you not to work too hard at the gym. In fact, he's worked with a lot of hardcore athletes - from major league baseball players, to Olympians, to powerlifters. Hard work in the gym is not something his clients avoid.But, they do avoid pain and injury, and Dr. John helps them do that. 00:00 - New happenings at Breaking Muscle02:50 - Introduction to Dr. John Rusin03:31 - Combining high performance with a pain-free methodology04:39 - Combining training for aesthetics and performance05:43 - Training based on individual needs06:30 - Why Olympians are the hardest type of athlete to work with08:21 - Taking a step back to move forwards09:26 - What the Rate of Perceived Exertion (RPE) scale is and who should use it11:35 - How to shift from a percentage-based program to using an RPE scale14:18 - How lifestyle factors such as sleep play into RPE15:57 - The purpose of the warm up for the strength athlete18:15 - Dr. John's free hypertrophy program on the Breaking Muscle forums21:00 - The conundrum of gaining muscle and losing fat simultaneously22:50 - What drove John to become a high performance physical therapist28:58 - Why back injuries are unpreventable for most people31:56 - How to improve your daily functional movement patterns35:58 - How to perform hands-on myofascial release on yourself40:00 - John and Kalli's upcoming Hypertrophy and Fat Loss Program41:29 - Who the program is for and how they will benefit42:20 - Differences in the program for men and women43:58 - How to find Dr. John Rusin onlineFull article: http://breakingmuscle.com/breaking-muscle-radio/pain-free-high-performance-with-dr-john-rusin-ep-14

Dr. John Rusin is a physical therapist, but he's not one of those physical therapists who's going to tell you not to work too hard at the gym. In fact, he's worked with a lot of hardcore athletes - from major league baseball players, to Olympians, to powerlifters. Hard work in the gym is not something his clients avoid.But, they do avoid pain and injury, and Dr. John helps them do that. 00:00 - New happenings at Breaking Muscle02:50 - Introduction to Dr. John Rusin03:31 - Combining high performance with a pain-free methodology04:39 - Combining training for aesthetics and performance05:43 - Training based on individual needs06:30 - Why Olympians are the hardest type of athlete to work with08:21 - Taking a step back to move forwards09:26 - What the Rate of Perceived Exertion (RPE) scale is and who should use it11:35 - How to shift from a percentage-based program to using an RPE scale14:18 - How lifestyle factors such as sleep play into RPE15:57 - The purpose of the warm up for the strength athlete18:15 - Dr. John's free hypertrophy program on the Breaking Muscle forums21:00 - The conundrum of gaining muscle and losing fat simultaneously22:50 - What drove John to become a high performance physical therapist28:58 - Why back injuries are unpreventable for most people31:56 - How to improve your daily functional movement patterns35:58 - How to perform hands-on myofascial release on yourself40:00 - John and Kalli's upcoming Hypertrophy and Fat Loss Program41:29 - Who the program is for and how they will benefit42:20 - Differences in the program for men and women43:58 - How to find Dr. John Rusin onlineFull article: http://breakingmuscle.com/breaking-muscle-radio/pain-free-high-performance-with-dr-john-rusin-ep-14

Whenever possible we encourage our athletes to add the objective intensity metrics of power and pace to the more common metrics of Rate of Perceived Exertion (RPE) and heart rate.