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Juerg Feldmann

Fortiori Design LLC
Posts: 1,530
You see many great  blog's on this web site  and I love them, as   one  would  think, that we look at them somewhat more critical.
 Here  a great one  from the idea of running " slow "  as an important part  of a workout idea.
  1. I  completely agree, that  slow  running  or  the old term LSD  ( Long slow distance )  is  or can be an important part of a   overall training idea.
  The  interesting question would be  for  me ?
 What is a slow and how do I control the intensity to be sure I am in slow ?
 Does slow  actually mean easy for all physiological systems  or is it just slow in terms of moving  from A  to B . Is it   slow  in terms  of  slow or lower HR  or  slow  or lower respiratory rate    or  what is it :
 Here  an example :

What are low-intensity runs and how should you use them?

Slow running should be performed at the same pace as a comfortable warm-up, i.e. in Zone 1, or 25 beats per minute below your threshold heart rate. You can use low-intensity runs as:

What is the threshold HR  and how  do you  really know that  threshold HR is   the key element of the speed. So in this case it is based on HR.
 Meaning that we assume HR is  always the same every day.
 By now we know  that  this is not true  at all.  Depending on the  workout  you did the day before  HR  can vary  by as much  as 20 beats  and you   recall days. where you simply could not get the HR up  or   you could not keep it down.
 Well by now  readers on here  understand , that HR is a   great bio marker  but has to be put into context with other bio markers.
 So logical we suggest, that the energy  use or demand  the  Bio availability of O2  in your working muscles  may be a new  and interesting  way  to find your  SLOW  intensity  as suggested in this article on  MOXY main page.
 Slow  would be  for MOXY users  a physiological  speed based on the trend in  O2  SmO2  based on the  idea to  find  and  define ARI ( Active recovery intensity.
 The key  is that you  go and jog  by  slowly increasing you   speed and look how you can increase  SmO2   as you warm up. Observe  the speed  when you reach a flat trend in SmO2  and  stay for  5 - 10 min there   and than back off to see  SmO2   stay there or in most cases  now will slightly increase again  due to different reasons.
 Than you look  at HR  reaction  as  you back off  and it should drop  slightly as well you look art RF  and  you should be able  to  feel that RF  drops   for example for  4 in 4 out  if you run to 5/5 or  even 6/6  without  actually forcing this   .
 Same can be done on the bike  but there you can even include   some feedback from wattage if you have this.
 Now  we have  slow as a physiological  intensity rather than based on a  calculation    and a statistical idea.

Juerg Feldmann

Fortiori Design LLC
Posts: 1,530
Here is another part  , where you  may start to understand  why we use physiological bio markers like MOXY  rather than calculated "zones" based on ???

  "  workout to ease you back into exercising after an injury. Keep to low-intensity runs for the first couple weeks. Staying in Zone 1 will be less stressful on your leg tissue than running at faster speeds."
  Depending on the type of injury  as well as the length of the   time out  we have a very different  "de' training " effect  and therefor  what ever  100 %  testing ideas  you sue  to find your " Zone " 1  you   may be completely off.
 So MOXY is the bi o marker taking this physiological de-training  changes into account   and rather than using a  fixed  " zoning " you use  a live feedback.  Here is an example of  a NIRS assessment of  a trained  and  de trained  muscle  after an ACL repair   and review of the metabolic  and contraction ability  before returning back into sport.  So  very " different  " zoning" when  starting to work out after an injury  or  after a  very hard  workout.
   We did some testing  pre  and post race to see how NIRS would change   due to the impact of a race  ( or hard  workout )  will  look for this studies  and  show it on here  as soon I can find them  in my mess.

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Juerg Feldmann

Fortiori Design LLC
Posts: 1,530
Here some other thoughts  to show you how very different we look at   workouts  and ideas .

 " Understanding the Cadence Factor in Indoor Cycling"
 Most of the studies in that field  are based on physical information like  RPM  (  revolutions per min   of your legs or pedals )  and or on the wattage  you pus  or can push  due to the   way you decide  to work with RPM  and  wattage.
 If we look what we  actually like to achieve  is  that we understand, what and how  the  leg muscles, the cardiac system and the respiratory system can  or may react  due to changes in RPM  and resistance.
 The fact , that we use physical information shows  , how far we  are off from actually understanding physiological reactions.
 MOXY is the tool of choice to understand   what RPM and resistance have   as an effect on your physi9ological reactions.
  So  to give a number of RPM  is  worthless as long we  not  add  the effect of the resistance and RPM on the physiological demand.  Now instead of  just picking on ideas here what we do :
  See pics and  give it some thoughts.
  Pic   one NIRS  and   influence of RPM  in a case study.
 Now this reaction we see here is not a general reaction but a reaction of this specific athletes    and his current physiological level   of performance.

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Juerg Feldmann

Fortiori Design LLC
Posts: 1,530
Another nice read on the MOXY  blog  site :

  "Perfecting the Cool Down"

 Is that really true.
 There is very little  great evidence, that stretching after a  workout  really has  any benefits   .
 Now  for all MOXY users  add to the   "cool down" stretching your MOXY  do It on one side  with   stretching the other without  and look possible reactions.
  If you can add a SEMG as well and look what happens.
 Stretch  after a workout   and  cool down with optimal MOXY feedback after a workout.
 Main question:
 What was or is the justification  for a cool  down?
  Get rid  of lactic acid.
 What if we  accept that lactate is a great energy source, why would we like to get rid  of it  instead of using it for an earlier  and or faster  recovery  by  keeping the  energy instead of burning it off?

 Critical question:
  If you   stretch a  tight   hose  what happens with the blood flow.
When the reason of the thighness was or is metabolic  of nature   what  would a forceful or less force full  stretching cause in the actine  myosin  filaments.
 What if we are  dehydrated  after a workout  and or  low   of Ca  and Mg  .  and we go ans stretch ?
  many more questions   and the same before  a workout.
 How many   animals stretch after an all out chase ?
 and before and all out   fight or  flight  ?
  Here  some more serious  ideas to look at the is  indoctrinated  ideas  more critically .

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