5 min of daily hopping improved running economy in amateur runners. Using one exercise:

To achieve a high VO2 max, you need to build a strong aerobic base. Spend about 80% of your aerobic training time in zone two. This approach may seem counterintuitive, but it's the foundation of your fitness pyramid, allowing you to reach even higher peaks.

Once you have that aerobic base, focus on zone five for the remaining 20% of your training. This will help you build the peak of your fitness pyramid. Remember, most people train too hard for the base but not hard enough for the peak

For optimal VO2 max improvement, engage in intervals that last 3-8 minutes. These high-intensity efforts should be so challenging that you need a one-to-one work-to-rest recovery. This means if you work for 3 minutes, you'll need 3 minutes of recovery before repeating.

This is a must read by Jason Gay Participation trophy’s are a fake crisis. The real problem is we’ve ruined youth sport. Went all in on travel leagues and achievement focus. And as a result participation is plummeting. wsj.com/articles/youth…

"VO2 total" would be a more accurate descriptor than #VO2max for the number you see at the end of a ramp test. Meaning it is the sum of the aerobic abilities of all muscle types. Common belief: Training at VO2max improves VO2max Truth: ALL levels of aerobic training improve

For interval training: Most people go too hard on interval #1 and then aren't able to go hard enough on interval #6. If you are slowing down dramatically during interval training, you are practicing falling apart. For most, that should not be the goal. Learn how to pace.

Lawmakers should never force a person to carry a pregnancy or give birth against their will. A person’s health, not politicians, should guide medical decisions at all stages of pregnancy. This ban will be devastating for abortion access in the South. 19thnews.org/2023/05/north-…

A lot of questions on the role #nutrition plays in fat oxidation during the long ride. Answer... A significant one! If a large amount of carbohydrate is taken in before the ride, it will take significantly longer for fat oxidation to "switch on". Across the whole diet, if

AP News about Planned Parenthood: apnews.com/article/aborti…

Want a Better Bounce? If you wish to make athlete hopping better focus on bilateral rebounding and release the assistance after the rhythm is in place. Start with success for easy gains. I don’t like plyometrics for height or distance until an athlete can bounce.

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Fascinating article my wife wrote about how an upstate 19th century small business turned to hooch production during prohibition: newyorkalmanack.com/2023/10/winter…

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Great planning meeting over in Peekskill to help get Mondaire Jones elected in November. Wake up, Westchester Democrats, the gateway to the House of Representatives is through NY-17.

Primary Day in #Westchester! Go out there and vote, there's some hotly contested races going on and your voice matters! George Latimer @SusanCacace Mondaire Jones

When Mike Lawler thinks the cameras are off, he says what he really feels. While campaigning for Donald Trump and JD Vance recently, Lawler said that Democrats “hate America.” I am appalled that Lawler has such contempt for the hundreds of thousands of Democrats in the 17th

Join next week's rally to help Mondaire Jones flip #NY17 - featuring the one and only Sen. Cory Booker ! click.ngpvan.com/k/95804822/507…