💪 Training Valor Newsletter🦵

🔶 Sample Workout

Upper Body Power, Strength & Muscle

Warm up: Assault bike for cardio (increase body temp & heart rate), upright row to OHP for warming up the shoulders for push press, Medball slams for power & warming up your core bracing ability, deep squat jumps for a squatting and power challenge.
Push Press: overhead strength, full body power and core stability
Superset w/ deep push ups: chest strength & stretch (shoulder resiliency)
Lat pulldown: lats and various other back/arm musculature
Barbell Bench Press: Chest & Tricep power, Strength & Muscle

🔶 Featured Stretch

Half Kneeling Elbow Reach

The half kneeling elbow reach exposes your adductor and groin flexibility. If you don’t have a comfortable deep squat then this stretch might be just what you needed. The half kneeling position is a great squat prep stretch as is. But when you challenge yourself with the elbow reach, inside of the leading foot. You’re forcing your hips to open similarly to how they do during a squat. Try this and see if your deep squats improve!

🔶 Strength & Conditioning Science

Mitochondrial Biogenesis and Healthy Aging

López-Lluch, G., Irusta, P. M., Navas, P., & de Cabo, R. (2008). Mitochondrial biogenesis and healthy aging. Experimental Gerontology, 43, 813–819.

Mitochondria are often called the “powerhouses” because they generate most of the cell’s energy (ATP) by converting food into usable fuel. However they are particularly susceptive to damage over time as they are the major bioenergetic machinery and source of oxidative stress in cells. The precise reason for the decrease in the rate of mitochondrial biogenesis during aging is currently unknown.
Stimulation of the regulatory components of mitochondrial biogenesis, mainly PGC-1a and AMPK, emerges as a promising field of investigation to increase the quality of life in old people. To date, maintenance of an active lifestyle through exercise and social relationships, and a diet moderate in calories, seem to be the best ways to maintain mitochondrial activity and thereby cell viability and performance during aging.

But what type of training is best for ensuring my mitochondria stay young forever?

You have to consider two things about Mitochondria

Mitochondrial Content (Quantity)

Longer training volume (3 minutes – hours) has long been shown to increase mitochondrial quantity. However, recent research has also shown that high-intensity training (10 seconds – 3 minutes at near maximal intensity) increases mitochondrial content to a similar extent, despite a reduced exercise volume. 

Mitochondrial Function (Quality)

Exercising at high intensities provides a greater stimulus to increase mitochondrial respiratory function when compared with longer bouts at a lower intensity.

How to train

The largest increases in mitochondrial respiration have been reported following a combination of moderate-intensity and high-intensity exercise training

Strength Training (2-5x/week)
Conditioning Training (2-3x/week)

• 1 long moderate intensity
• 1-2 HIIT or Sprint session(s)

🔶 Featured Recipe – The Best Blueberry Yogurt

3 ingredients: Frozen blueberries – Greek Yogurt – Honey