In this episode, Rob Delacruz, Larry Medina, and Zach Bragg discuss why low-intensity training (Zone 2) is a non-negotiable component of a well-rounded fitness program, countering the common tendency to prioritize high-intensity work.
Defining Low-Intensity: We're focusing on conditioning efforts like the Cardiac Output Method—sustained movement at a lower Rate of Perceived Exertion (RPE) or specific heart rate (Zone 2/3), typically for 10-15 minute intervals or continuously for 30-40 minutes.
The Main Benefit: Aerobic Base Building: Low-intensity work builds a bigger aerobic base, teaching the body to use oxygen and energy better. This improves your overall conditioning so you can perform better when you do hit high intensity. (2:29, 3:27)
Restorative, Not Active Rest: Zone 2 is a crucial part of the program, not just a casual rest day. It is restorative to the nervous system, ensuring you don't deplete your ability to recover before the next intense workout. Pushing too hard on a scheduled Zone 2 day can set you back. (3:18, 8:30)
Mitochondria and Fat Burning: Zone 2 training is excellent for improving mitochondrial function (the powerhouse of the cell) and is highly effective for fat burning. (3:35)
Indicators of Zone 2 Effort: The best way to track Zone 2 is with a heart rate monitor, but a simple indicator is the talk test: you should be able to hold a full conversation during the entire effort. (10:20)
Making it Less Boring: To avoid the mental fatigue of long, continuous work, good programming can mix different machines (rower, ski erg, bike) or incorporate light movements like farmer's carries or light sled pushes, which also help improve movement patterns. (7:33, 9:26)
Effort Correlation (RPE): Zone 2 correlates roughly to an RPE of 2-3 on a 10-point scale. (13:20)
In this episode, Rob Delacruz, Larry Medina, and Zach Bragg discuss why low-intensity training (Zone 2) is a non-negotiable component of a well-rounded fitness program, countering the common tendency to prioritize high-intensity work.
Defining Low-Intensity: We're focusing on conditioning efforts like the Cardiac Output Method—sustained movement at a lower Rate of Perceived Exertion (RPE) or specific heart rate (Zone 2/3), typically for 10-15 minute intervals or continuously for 30-40 minutes.
The Main Benefit: Aerobic Base Building: Low-intensity work builds a bigger aerobic base, teaching the body to use oxygen and energy better. This improves your overall conditioning so you can perform better when you do hit high intensity. (2:29, 3:27)
Restorative, Not Active Rest: Zone 2 is a crucial part of the program, not just a casual rest day. It is restorative to the nervous system, ensuring you don't deplete your ability to recover before the next intense workout. Pushing too hard on a scheduled Zone 2 day can set you back. (3:18, 8:30)
Mitochondria and Fat Burning: Zone 2 training is excellent for improving mitochondrial function (the powerhouse of the cell) and is highly effective for fat burning. (3:35)
Indicators of Zone 2 Effort: The best way to track Zone 2 is with a heart rate monitor, but a simple indicator is the talk test: you should be able to hold a full conversation during the entire effort. (10:20)
Making it Less Boring: To avoid the mental fatigue of long, continuous work, good programming can mix different machines (rower, ski erg, bike) or incorporate light movements like farmer's carries or light sled pushes, which also help improve movement patterns. (7:33, 9:26)
Effort Correlation (RPE): Zone 2 correlates roughly to an RPE of 2-3 on a 10-point scale. (13:20)
Pete's Role in the Police Force:
FTO Coordinator: Responsible for new hires' field training, including setting up a month-long "mini academy" and four phases of training, assigning trainers, and ensuring officers are ready for solo work.
Training Sergeant: Organizes all agency training, including high-liability scenarios like active shooter drills.
Defining Machines vs. Free Weights:
Free Weights: Include dumbbells, barbells, kettlebells, sandbags, and anything not fixed in a machine. TRX systems are considered more on the free weight/calisthenic side.
Machines: Equipment where you typically sit or are put in a fixed plane, such as those found at Planet Fitness. Cables are also considered machines.
Cons of Machines:
Fixed Plane of Motion: Machines restrict movement to a single plane, forcing the body to adapt to the machine's movement rather than natural sequential movement.
Reduced Athleticism: Over-reliance on machines can lead to less athletic movement and a "robotic" feel, as they don't engage the full body in a coordinated way.
Lack of Systemic Load and Core Engagement: Machines take away the systemic load on the body, meaning you don't have to create tension throughout the entire body to stabilize the weight. Pete's personal experience highlights this: getting strong on a reclined shoulder press machine, but struggling with free weight overhead presses due to lack of core stability.
Poor Transferability: Strength gained on machines often doesn't transfer well to free weight exercises or real-world athletic movements.
Hides Mobility Issues: Machines can mask underlying mobility problems that would be evident with free weights.
Rigidity: Excessive use of machines can lead to a buildup of rigidity in the body, even more so than with certain free weight programming.
Pros of Machines:
Beginner-Friendly: Machines offer a safe and easy introduction to working out, often with illustrations and single-plane movements that reduce the risk of injury.
Good for Injuries/Limitations: Excellent for individuals with injuries or physical limitations.
Accessory Work/Targeted Muscle Growth: Useful for advanced individuals to add volume to specific muscle groups (e.g., hack squats for quads) without over-fatiguing the central nervous system, especially in bodybuilding to avoid systemic fatigue.
Coaching Advantage: Coaches proficient in free weights find machines easy to incorporate, as they already understand movement patterns.
Balancing Machines and Free Weights: