February 6, 2024 • 9 mins
In this episode you will learn:
When aerobic training reaches into your emotions and promotes the release of happy hormones.
Why it is a slow steady step by step process to gain and maintain peak aerobic conditioning in your heart, lungs, and muscles.
The various forms of aerobic training bicycling, swimming, running, or hiking all require a foundation of strength and mobility to have fun.
Miles Beccia is a best-selling author of 48 Hour Fat Burn Solution and founder of M3 Fit. His training and education with BS Health, strength and conditioning, nutrition and health education, sports performance, and recovery informed his holistic approach. He lives with his wife, Brittany, and their children in Phoenix, AZ.
The Power of Muscle podcast shares motivating insights, proven tactics, and inspiring stories from professionals and experts in longevity, sports performance, health science, and fitness to advance your breakthrough and unlock your potential.
Join the new online Power of Muscle method today!
https://www.mindmusclememory.com/
Life is long, so stay strong.
If you'd like access to tactics, resources, and skills to help you take action on what is talked about, please visit, https://www.mindmusclememory.com/
When aerobic training reaches into your emotions and promotes the release of happy hormones.
Why it is a slow steady step by step process to gain and maintain peak aerobic conditioning in your heart, lungs, and muscles.
The various forms of aerobic training bicycling, swimming, running, or hiking all require a foundation of strength and mobility to have fun.
Miles Beccia is a best-selling author of 48 Hour Fat Burn Solution and founder of M3 Fit. His training and education with BS Health, strength and conditioning, nutrition and health education, sports performance, and recovery informed his holistic approach. He lives with his wife, Brittany, and their children in Phoenix, AZ.
The Power of Muscle podcast shares motivating insights, proven tactics, and inspiring stories from professionals and experts in longevity, sports performance, health science, and fitness to advance your breakthrough and unlock your potential.
Join the new online Power of Muscle method today!
https://www.mindmusclememory.com/
Life is long, so stay strong.
If you'd like access to tactics, resources, and skills to help you take action on what is talked about, please visit, https://www.mindmusclememory.com/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello, Welcome back to the Power of Muscle podcast. Our
Miles Betcher your host today and today we want to
ask the big question, how long can you go for
a run, for jog? How long can you bike for
sitting on a recombing bike or maybe riding the bike
out in the in the trails. How long can you
(00:23):
go for that's called aerobic exercise. Right, we're looking at
where you see yourself now and what you can do
for the future, and where you visualize yourself being able
to handle for that aerobic exercise, That consistent use of
your muscles for the extended period of time, for the
thirty forty minutes, for the fifty minutes, sixty minutes, maybe
(00:46):
an hour and a half. The consistent use of your
muscles over that extended period of time is called aerobic
training and aerobic conditioning, and that details some of the
you know, how how fit you are, so we're going
to break down how to get there, how to be
that fit to where you can consistently use those muscles
(01:09):
in the legs and your heart and your circulatory system
and your respiratory system for that extended aerobic workout. So
again we're trying to make fitness in the M three
fit system at the Power Muscle Less Complicated. Okay, it
seems as as if we've gone along that in terms
(01:30):
of all of the feedback we get from our clients,
the feedback from you here on the podcast is is
going to talk about how many of the things about
fitness are complex. They really are. I mean, that's why
you typically want to go to somebody or be around
people who who do know how to you know, move
their way through around a workout station, or to you know,
(01:55):
to be in a cycle club if you want to
do road biking, to be in a mountain bike club,
or to be if you're going to do swimming and
you want to swim for an hour a day, to
be in a swim club because you want to be
around people who have gotten that experience of doing that
and now you're doing it as well. So you know,
we really want to break down this aerobic exercise component
(02:18):
to where you know, you may not feel very comfortable,
you know, running for a half hour or forty five
minutes or biking or swimming for that amount of time,
but you want to be able to do what you
can now be able to handle it. And as calmly,
as smoothly as possible, because that's one of the things
about aerobic exercises. We we're not going to fight through that. Okay,
(02:41):
we're not going to push like we would on you
know something that's burning up, like a strength training exercise
where we're doing a leg exercise that's burning the legs
up because of that heavier resistance. It's making those fast
twitch muscles burn. We're gonna work on the slow twitch muscles,
the aerobic muscle fiber, and you need to stay calm.
(03:01):
You need to be able to breathe and contain maintain composure.
And of course that's one of the biggest benefits for
being mindful when you're doing aerobic exercise is that you're
learning to stay calm under the stress of getting a
little bit tired. Right, You're going to get a little
bit tired as we get every ten minutes into it
(03:21):
and every half hour into it. But if we stay
calm and focused in mindfold, then we can keep those
muscles working and we can get through that hour swim,
We can get through that hour and a half bike
ride in the mountains where we can really see the
mountain bike trail in front of us and keep those
legs working. So the three main components that we like
(03:43):
to talk about with aerobic exercise is, of course, what
are muscles conditioning is in the muscle fibers themselves to
be able to handle that volume of oxygen that's required.
It's VO two max in being able to to convert
that oxygen and the body fat or the fatty acids
(04:04):
that are in and around our muscles and floating in
our bloodstain convert that fatty acids to energy for those
muscles with our oxygenation of them. So that's a main component.
That's something we have to train to become more and
more mature with our muscles. We have to train them
to become more aerobic, to improve the oxygenation of those
(04:27):
muscles and to improve the conversion of that fatty acids
into fuel as we continue to do minute after minute
of aerobic exercise. And so that's the first component. The
second component, as I had mentioned, is the is the circulation.
How well does the blood push through their respiratory sorr
(04:51):
of the heart to the muscles. How well is the
heart pumping to get the blood out to the capillaries
to on the down the outerrays out to the out
to the muscles, and then how well is returning back
to the heart and reoxygenating through the lungs and then
going back out through the heart. And that, of course
(05:11):
is the third part, is the oxygenation, the conversion of
getting the CO two out through the breathing and the
oxygen back in in a nice, calm, mindful way in
which we're producing in a very smooth oxygenated blood flow.
And that's going to be done with calm breathing, with
smooth breathing patterns. We usually like to maintain that we
(05:35):
can talk. We can breathe through our nose smoothly. That
helps to oxygenate the lower parts of the bigger part
of our lungs to bring the air down through the
through the nose. But we also can talk. We can
breathe smoothly nose mouth, we can we can stay calm
and mindful. But yet we're moving those legs at a pace.
(05:57):
We're moving our arms at a pace. If we're doing
our swimming, could be cross country skiing. Any of these
are all aerobic activities in which we got to, you know,
focus on where we are now, what are our calories?
We burn, and what's our heart rate, what's the output
that we're getting, how many how many? What's the distance
(06:17):
we can go in thirty every thirty minutes or every
sixty minutes. And then we want to be able to
improve those three components. Improve the VO two max. How
we're delivering the oxygen to the working muscles, how they're
converting good, how well they're converting it, so we can
get a little bit better pace going. How well is
(06:38):
our circulation, how well is our breathing, our respiration respiration,
And that's where we're going to start to elevate. We're
elevating our output, getting more more distance where maybe going
a little faster or maybe going a little bit further
in the same time period, and we're burning more calories.
(06:58):
And of course we have awesome technology that tracks all
these things. You know, technology is not bad at this
at this stage of training our aerobic capacity. In fact,
technology can really help us understand some of our of
our goals, some of our training effect. How is our
training going. And we can use uh GPS watches, we
(07:20):
can use heart rate monitors, we can we can use
all these different indicators from technology so that we can
see improvements in our distances, we see improvements in our
heart rate. So essentially our heart rate when we become
more aerobic is a little bit contrary to what you
(07:42):
might think. You may think, I'm gonna go this further
distance in the same amount of time, But in terms
of the training effect, when we train ourselves to get
our muscles and our respiratory and our circulatory system improved,
our heart rate actually doesn't go up. By getting there
faster and by improving our output, our heart rate could
(08:04):
actually drop slightly. So we'd like to be able to
see we can get the same distance out of that
half hour hour ride on the bike, but our heart
rate is actually a little bit slower, So that means
we've improved our capacity in our body to get greater
output with a in a more calm, mindful way. This
(08:26):
is amazing, right. If you can just do this one
thing in terms of uh, you know, are elevating our
output and getting that aerobic capacity to go further with
a slightly slower heart rate, you will have felt the
effects of the M three fit system. You'll have felt
(08:47):
the effects of the training effect on what you're trying
to get. And this is where you want to go.
It's it's it's the most amazing thing to feel that
your body's improved and they whether it's your strength, improved,
your mobility. By when you get that cardiovascular aerobic capacity
out and you've boosted your output and you are now
(09:08):
feeling the training effect of your aerobic training, you shall
feel You'll feel amazing and I look forward to hearing
from you about how you have done this, what you've
learned from this episode of the podcasts. Share this podcast
episode to those that might benefit from this information and
this focus on boosting your aerobic and elevating your aerobic output. So,
(09:31):
thank you so much for today's I hope you really
enjoyed this podcast and come join us again on the
next episode of the Power Muscle podcast. Thank you so much,
Hello, Welcome back to the Power of Muscle podcast. Our
Miles Betcher your host today and today we want to
ask the big question, how long can you go for
a run, for jog? How long can you bike for
sitting on a recombing bike or maybe riding the bike
out in the in the trails. How long can you
(00:23):
go for that's called aerobic exercise. Right, we're looking at
where you see yourself now and what you can do
for the future, and where you visualize yourself being able
to handle for that aerobic exercise, That consistent use of
your muscles for the extended period of time, for the
thirty forty minutes, for the fifty minutes, sixty minutes, maybe
(00:46):
an hour and a half. The consistent use of your
muscles over that extended period of time is called aerobic
training and aerobic conditioning, and that details some of the
you know, how how fit you are, so we're going
to break down how to get there, how to be
that fit to where you can consistently use those muscles
(01:09):
in the legs and your heart and your circulatory system
and your respiratory system for that extended aerobic workout. So
again we're trying to make fitness in the M three
fit system at the Power Muscle Less Complicated. Okay, it
seems as as if we've gone along that in terms
(01:30):
of all of the feedback we get from our clients,
the feedback from you here on the podcast is is
going to talk about how many of the things about
fitness are complex. They really are. I mean, that's why
you typically want to go to somebody or be around
people who who do know how to you know, move
their way through around a workout station, or to you know,
(01:55):
to be in a cycle club if you want to
do road biking, to be in a mountain bike club,
or to be if you're going to do swimming and
you want to swim for an hour a day, to
be in a swim club because you want to be
around people who have gotten that experience of doing that
and now you're doing it as well. So you know,
we really want to break down this aerobic exercise component
(02:18):
to where you know, you may not feel very comfortable,
you know, running for a half hour or forty five
minutes or biking or swimming for that amount of time,
but you want to be able to do what you
can now be able to handle it. And as calmly,
as smoothly as possible, because that's one of the things
about aerobic exercises. We we're not going to fight through that. Okay,
(02:41):
we're not going to push like we would on you
know something that's burning up, like a strength training exercise
where we're doing a leg exercise that's burning the legs
up because of that heavier resistance. It's making those fast
twitch muscles burn. We're gonna work on the slow twitch muscles,
the aerobic muscle fiber, and you need to stay calm.
(03:01):
You need to be able to breathe and contain maintain composure.
And of course that's one of the biggest benefits for
being mindful when you're doing aerobic exercise is that you're
learning to stay calm under the stress of getting a
little bit tired. Right, You're going to get a little
bit tired as we get every ten minutes into it
(03:21):
and every half hour into it. But if we stay
calm and focused in mindfold, then we can keep those
muscles working and we can get through that hour swim,
We can get through that hour and a half bike
ride in the mountains where we can really see the
mountain bike trail in front of us and keep those
legs working. So the three main components that we like
(03:43):
to talk about with aerobic exercise is, of course, what
are muscles conditioning is in the muscle fibers themselves to
be able to handle that volume of oxygen that's required.
It's VO two max in being able to to convert
that oxygen and the body fat or the fatty acids
(04:04):
that are in and around our muscles and floating in
our bloodstain convert that fatty acids to energy for those
muscles with our oxygenation of them. So that's a main component.
That's something we have to train to become more and
more mature with our muscles. We have to train them
to become more aerobic, to improve the oxygenation of those
(04:27):
muscles and to improve the conversion of that fatty acids
into fuel as we continue to do minute after minute
of aerobic exercise. And so that's the first component. The
second component, as I had mentioned, is the is the circulation.
How well does the blood push through their respiratory sorr
(04:51):
of the heart to the muscles. How well is the
heart pumping to get the blood out to the capillaries
to on the down the outerrays out to the out
to the muscles, and then how well is returning back
to the heart and reoxygenating through the lungs and then
going back out through the heart. And that, of course
(05:11):
is the third part, is the oxygenation, the conversion of
getting the CO two out through the breathing and the
oxygen back in in a nice, calm, mindful way in
which we're producing in a very smooth oxygenated blood flow.
And that's going to be done with calm breathing, with
smooth breathing patterns. We usually like to maintain that we
(05:35):
can talk. We can breathe through our nose smoothly. That
helps to oxygenate the lower parts of the bigger part
of our lungs to bring the air down through the
through the nose. But we also can talk. We can
breathe smoothly nose mouth, we can we can stay calm
and mindful. But yet we're moving those legs at a pace.
(05:57):
We're moving our arms at a pace. If we're doing
our swimming, could be cross country skiing. Any of these
are all aerobic activities in which we got to, you know,
focus on where we are now, what are our calories?
We burn, and what's our heart rate, what's the output
that we're getting, how many how many? What's the distance
(06:17):
we can go in thirty every thirty minutes or every
sixty minutes. And then we want to be able to
improve those three components. Improve the VO two max. How
we're delivering the oxygen to the working muscles, how they're
converting good, how well they're converting it, so we can
get a little bit better pace going. How well is
(06:38):
our circulation, how well is our breathing, our respiration respiration,
And that's where we're going to start to elevate. We're
elevating our output, getting more more distance where maybe going
a little faster or maybe going a little bit further
in the same time period, and we're burning more calories.
(06:58):
And of course we have awesome technology that tracks all
these things. You know, technology is not bad at this
at this stage of training our aerobic capacity. In fact,
technology can really help us understand some of our of
our goals, some of our training effect. How is our
training going. And we can use uh GPS watches, we
(07:20):
can use heart rate monitors, we can we can use
all these different indicators from technology so that we can
see improvements in our distances, we see improvements in our
heart rate. So essentially our heart rate when we become
more aerobic is a little bit contrary to what you
(07:42):
might think. You may think, I'm gonna go this further
distance in the same amount of time, But in terms
of the training effect, when we train ourselves to get
our muscles and our respiratory and our circulatory system improved,
our heart rate actually doesn't go up. By getting there
faster and by improving our output, our heart rate could
(08:04):
actually drop slightly. So we'd like to be able to
see we can get the same distance out of that
half hour hour ride on the bike, but our heart
rate is actually a little bit slower, So that means
we've improved our capacity in our body to get greater
output with a in a more calm, mindful way. This
(08:26):
is amazing, right. If you can just do this one
thing in terms of uh, you know, are elevating our
output and getting that aerobic capacity to go further with
a slightly slower heart rate, you will have felt the
effects of the M three fit system. You'll have felt
(08:47):
the effects of the training effect on what you're trying
to get. And this is where you want to go.
It's it's it's the most amazing thing to feel that
your body's improved and they whether it's your strength, improved,
your mobility. By when you get that cardiovascular aerobic capacity
out and you've boosted your output and you are now
(09:08):
feeling the training effect of your aerobic training, you shall
feel You'll feel amazing and I look forward to hearing
from you about how you have done this, what you've
learned from this episode of the podcasts. Share this podcast
episode to those that might benefit from this information and
this focus on boosting your aerobic and elevating your aerobic output. So,
(09:31):
thank you so much for today's I hope you really
enjoyed this podcast and come join us again on the
next episode of the Power Muscle podcast. Thank you so much,
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