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We dig deep into a meta analysis' findings on the difference in muscular adaptations between training intensity and volume, especially what we can differentiate between continuous moderate intensity, HIIT, and sprint interval training. We also discuss the paper's findings on one aspect of "mitochondrial function", bullet point some practical takeaways, and answer your listener questions.
Show Notes Holloszy paper (one of many) Training-Induced Changes in Mitochondrial Content and Respiratory Function in Human Skeletal Muscle 
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After some background information on what redox state means for exercise and your mitochondria, we look at some experiments linking various intensities of exercise to adaptations. Then we look at where these signals overlap with dieting and rest, and tie these into advice and realistic expectations for training, recovery, and nutrition. We also answer your listener questions on RED-S, measuring recovery, exercise intensity, and more.
Show Notes Review papers on fluorescence measurement and redox adaptations Mitochondrial function in vivo evaluated by NADH fluorescence: from animal models to human studies NAD+/NADH and skeletal muscle mitochondrial adaptations to exercise Main podcast study Nuclear SIRT1 activity, but not protein content, regulates mitochondrial biogenesis in rat and human skeletal muscle Frequently referenced study linking SIRT activation to mitochondrial biogenesis (not mentioned in episode) Sirtuin 1 (SIRT1) Deacetylase Activity Is Not Required for Mitochondrial Biogenesis or Peroxisome Proliferator-activated Receptor-γ Coactivator-1α (PGC-1α) Deacetylation following Endurance Exercise*
This episode breaks down the origins of endurance performance and how cells control substrate oxidation. We review a paper looking at the difference in adaptive aerobic signals when participants used significantly different amounts of fat and carbs at the same intensity. We then look at the role of mitochondria in cellular energetics, the pivotal role they play in aerobic endurance adaptations, and finally what the training implications are. Plus we answer your listener questions submitted to Kolie's Instagram.
Show Notes Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signalling in human skeletal muscle Regulation of skeletal muscle mitochondrial fatty acid metabolism in lean and obese individuals Metabolic adaptations to short-term training are expressed early in submaximal exercise Biochemical adaptations in muscle
What does it really mean to burn something aerobically? This episode concludes the first phase of this series by looking at both the Krebs cycle and the electron transport chain, and putting them in perspective. In what way is burning fats or carbs aerobic, and how aerobically different are they from each other?
Show Notes 
The Krebs cycle
The electron transport chain and abbreviated Krebs cycle together
Oxygen is corrosive, but we need it for life and exercise. This episode looks at how free radicals are made in the body, their role in adaptation to endurance exercise, and the body's natural defense mechanisms.
Show Notes Vitamin C exhibits pro-oxidant properties https://www.ncbi.nlm.nih.gov/pubmed/9560150 Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans: a double-blind, randomised, controlled trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4001759/ Antioxidant supplementation does not alter training adaptation https://www.ncbi.nlm.nih.gov/pubmed/20019626 |
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