What are the specific exercises?
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The exercise protocols discussed on the involve a variety of specific exercises tailored to different fitness goals, such as strength, endurance, and brain health. Here are some insights and examples from these protocols:
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Cardiovascular Training: mentions protocols that include various forms of cardiovascular training, aiming at improving VO2 max and other cardiovascular health metrics. These could range from running at a certain speed or distance to structured interval workouts, depending on your fitness level and goals 1.
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Strength and Hypertrophy Exercises: These activities focus on building muscle strength and size. Common exercises include weightlifting movements like squats, bench presses, deadlifts, and other free weight or machine-based exercises. The program encourages balancing high-intensity strength sessions with adequate recovery times 2.
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Endurance Workouts: suggests differentiating types of endurance workouts to build muscular, anaerobic, and aerobic endurance. This can include long-distance steady-state cardio, faster-paced training sessions to enhance anaerobic capacity, and varying load and repetition schemes to build muscular endurance in traditional strength exercises 2.
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Back Health: Dr. Stuart McGill’s insights on back health include exercises that might involve balance and core strengthening to alleviate back discomfort due to overuse or injury. While specific exercises were not detailed, ensuring balanced work across muscle groups is emphasized 3.
These protocols provide a structured and strategic approach to exercise, aiming to cover all aspects of physical fitness. The offers additional resources and a template for those looking to integrate these exercises into their routines, available in downloadable formats for further customization 1.
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