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Exercise Science

Strength. Endurance. Recovery. Periodization. The physiology and the practice of training a human body to do more than it could yesterday.

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Strength. Endurance. Recovery. Periodization. The physiology and the practice of training a human body to do more than it could yesterday. Key sections include: Exercise Science.; The body adapts.; Three energy systems.; Strength.; Endurance.; Periodization.; Mobility & flexibility.; Recovery.; Heart rate zones.; The numbers..

Key sections

  • 01Exercise Science.
  • 02The body adapts.
  • 03Three energy systems.
  • 04Strength.
  • 05Endurance.
  • 06Periodization.
  • 07Mobility & flexibility.
  • 08Recovery.
  • 09Heart rate zones.
  • 10The numbers.
  • 11The athlete.
  • 12Common myths.
  • 13Watch.
  • 14Evidence note.

Topics covered

healthexercisescience

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Slide outline
  1. 01Exercise Science.
  2. 02The body adapts.
  3. 03Three energy systems.
  4. 04Strength.
  5. 05Endurance.
  6. 06Periodization.
  7. 07Mobility & flexibility.
  8. 08Recovery.
  9. 09Heart rate zones.
  10. 10The numbers.
  11. 11The athlete.
  12. 12Common myths.
  13. 13Watch.
  14. 14Evidence note.
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Presentation Transcript

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Slide 01

The body adapts.

  • Stress a tissue beyond its comfort. Recover. The tissue rebuilds slightly stronger. This is the principle of supercompensation — the engine of every training program ever written.
  • Hans Selye described the General Adaptation Syndrome in 1936: alarm, resistance, exhaustion. Apply too little stress and nothing changes; apply too much without recovery and you regress or break. The art of programming is finding the dose that produces adaptation without destruction.
Slide 02

Three energy systems.

  • 10s
  • ATP-PCr / phosphagen — the ten-second sprint
  • 2min
  • Anaerobic glycolysis — burns under fatigue
  • Oxidative — long, slow, with oxygen
  • Every effort is fueled by some mix of these three. Sprinters live on the first two; marathoners almost exclusively on the third. Most field sports oscillate. Knowing which system a sport demands tells you how to train it.
Slide 03

Strength.

  • Strength is the maximal force a muscle (or system) can produce. It depends on muscle cross-sectional area, neural drive (the brain's ability to recruit motor units), and lever mechanics.
  • Resistance training adapts both: hypertrophy (muscle growth) and neural efficiency (better recruitment). Beginners gain mostly via the latter for the first ~6 weeks. Hypertrophy compounds slowly — perhaps 0.5 kg of muscle per month under good conditions.
  • Effective dose
  • Per major muscle, 10–20 weekly sets at 60–85% 1RM, taken close to failure, drives ~95% of available adaptation in trained lifters. More volume yields diminishing returns and rising injury risk.
Slide 04

Endurance.

  • Endurance is the capacity to sustain submaximal output. The headline metric is VO₂ max — the maximum rate of oxygen consumption, measured in mL/kg/min. Elite male endurance athletes hit 75–85; sedentary adults sit around 30–40. VO₂ max is among the strongest predictors of all-cause mortality.
  • Trainable variables
  • Stroke volume (how much blood the heart ejects per beat)
  • Mitochondrial density and capillary density in muscle
  • Lactate threshold (% of VO₂ max sustainable before lactate accumulation)
  • Movement economy (kcal cost per unit speed)
  • The Norwegian double-threshold model and Stephen Seiler's polarized 80/20 framework dominate modern endurance practice: most volume easy (Zone 2), a smaller share at threshold or VO₂ max.
Slide 05

Periodization.

  • Periodization is the structured variation of training over time to peak when it matters and avoid overtraining. Originating with Russian sport science (Matveyev, 1965), it now appears in three flavors:
  • ModelStructureBest for
  • LinearVolume high → intensity high (over months)Beginners, single peak
  • BlockConcentrated phases (hypertrophy → strength → power)Strength athletes
  • Undulating (DUP)Daily/weekly variation in load and repsMulti-quality, in-season
  • All models share a deload — a planned reduction in volume every 3–6 weeks to allow accumulated fatigue to dissipate.
Slide 06

Mobility & flexibility.

  • Static stretching held for >30s before strength or sprint work transiently reduces force output. Dynamic warm-ups outperform static ones for performance preparation. Yoga, mobility flows, and joint-specific drills retain value for movement quality and injury reduction.
  • The much-cited claim that stretching prevents injury is not strongly supported. What does reduce injury: progressive load, sleep, and well-built strength in the relevant ranges.
Slide 07

Recovery.

  • Adaptation happens between sessions, not within them. The hierarchy of recovery levers, ordered by effect size:
  • Sleep — 7–9 hours; growth hormone pulses in deep sleep.
  • Caloric & protein adequacy — 1.6 g/kg/day protein during heavy training.
  • Programming — manage volume, intensity, and frequency.
  • Stress management — psychological stress competes for the same recovery budget.
  • Active recovery — easy aerobic flushes metabolites.
  • Modalities — cold plunges, saunas, massage. Real but smaller effects than (1)–(3).
Slide 08

Heart rate zones.

  • Zone%HRmaxFeelAdaptation
  • Z1 — recovery50–60%Conversational, lightActive recovery
  • Z2 — aerobic base60–70%Steady, full sentencesMitochondria, fat oxidation
  • Z3 — tempo70–80%Comfortably hardAerobic capacity
  • Z4 — threshold80–90%Hard, short sentencesLactate clearance
  • Z5 — VO₂ max90–100%All-out, gaspingCardiac output, VO₂ max
  • A common adult-fitness prescription: 150 minutes/week Zone 2 + 1–2 short Zone 4–5 sessions. WHO recommends 150–300 min moderate or 75–150 min vigorous activity weekly, plus two strength sessions.
Slide 09

The numbers.

  • annual all-cause mortality reduction per 1 MET of fitness
  • Lower
  • risk of several cancer types in physically active adults vs. sedentary
  • 1.6g/kg
  • daily protein for trained adults in calorie deficit
  • 10%
  • weekly volume increase ceiling — past which injury rises
Slide 10

The athlete.

  • The training adaptations described here are the same in elite and recreational athletes — only the dose differs. Elite athletes are not biologically distinct; they are people who can absorb more training and have done so for longer.
Slide 11

Common myths.

  • "Lifting stunts growth." — No evidence. Resistance training is safe in adolescents with proper technique.
  • "You can spot-reduce fat." — You cannot. Fat loss is systemic.
  • "Soreness equals progress." — DOMS reflects novel stimulus, not effective training.
  • "Cardio kills gains." — Concurrent training has small interference effects manageable with programming.
  • "Lactic acid causes soreness." — Lactate clears within an hour. Soreness is microtrauma + inflammation.
Slide 12

Watch.

  • Andrew Huberman & Andy Galpin
  • Andy Galpin, PhD exercise physiology, on the science of strength, endurance, and recovery — a six-episode deep dive on the Huberman Lab.
  • Watch on YouTube →
  • "Train. Eat. Sleep. Repeat. The basics, executed for years, beat the gimmick every time."
Slide 13

Evidence note.

  • Strength and endurance physiology are well-established. Programming details (optimal frequency, set count, rest interval) have moderate evidence with substantial individual variation. Many supplement claims (BCAAs, fat burners, "test boosters") have weak or null evidence. Three supplements with credible support: creatine monohydrate, caffeine, protein powder when dietary protein is insufficient.
  • Educational content. Consult a physician before starting a training program if you have cardiovascular, metabolic, or musculoskeletal disease, or are pregnant.
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