The Science Of Exercise | #3
Hello Friends,
Welcome to The Health Plunge, where I share the interesting things I come across in my pursuit of bettering myself every day. Here you'll find the discoveries I've made while studying this month's theme, along with other exciting insights I can't wait to share. I hope this provides both entertainment and enlightenment in your own journey to better health.
Custom Fitness Plan
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Health Plunge Protocols - Personalized Training
February Theme
The Science of Exercise - Optimize Your Workout Routine
Regular exercise is one of the most powerful ways to transform your life, improving both physical and mental wellbeing. Yet many people struggle to make it a consistent habit - the fitness industry is flooded with conflicting advice and quick-fix promises. This month, I'm sharing my simple approach to exercise, starting with mobility and stability foundations, then building sustainable strength, discovering enjoyable cardio, and safely incorporating high-intensity training. The secret isn't about finding the 'perfect' workout - it's about discovering movement you enjoy and learning how to train safely so you can maintain it for life.
Week 1: Building the Foundation - Mobility & Stability Essentials
Week 2: Strong & Sustainable - The Smart Guide to Strength
Week 3: Sustainable Stamina - Maximizing Aerobic Efficiency
Week 4: High-Intensity, High-Reward - Incorporating Anaerobic Training
Maximizing Aerobic Efficiency & Incorporating Anaerobic Training
Aerobic Training: Zone 2
Zone 2 training is a pace between easy and moderate—you can hold a conversation, but with slight strain. This level of exercise increases aerobic efficiency and improves mitochondria, the powerhouses within our cells.
Benefits Worth Noting
Strong aerobic efficiency prevents chronic diseases and promotes longevity. Zone 2 training also enhances brain function by increasing cerebral blood flow and stimulating BDNF (brain-derived neurotrophic factor) production, which supports neural health.
Personalized Approach
Your Zone 2 varies with fitness level. It might be a brisk walk, casual jog, swim, bike ride, or even pickleball. The activity matters less than finding the right intensity—challenging but sustainable.
The Right Dose
Research recommends 150 minutes weekly in Zone 2 to gain these benefits. This can be divided however works best for your schedule.
No special equipment needed—just consistent movement at that moderately challenging pace. Your body and brain will thank you.
Anaerobic Training: Zone 5
Zone 5 training is high-intensity, all-out effort where conversation becomes impossible. This type of training pushes you to your maximum heart rate and utilizes your anaerobic energy systems, which operate without oxygen.
Benefits Worth Noting
Zone 5 training dramatically improves cardiovascular capacity, increases lactate threshold, and enhances your body's ability to buffer acid buildup. It stimulates human growth hormone production, accelerates fat burning, and creates "afterburn" (EPOC) that elevates metabolism for hours post-workout.
Personalized Approach
Your Zone 5 depends on fitness level. It might be sprinting, HIIT circuits, heavy lifting near failure, or intense cycling intervals. The key is reaching near-maximal exertion where maintaining the effort beyond short bursts becomes impossible.
The Right Dose
Research suggests 20-30 minutes of Zone 5 training weekly, typically divided into short intervals (15-60 seconds) with recovery periods between. Too much can lead to overtraining and injury.
No lengthy time commitment required—just brief, intense efforts. These short but powerful sessions complement your Zone 2 foundation for a complete fitness profile.
Resourses:
Peter Attia - Outlive
Ben Greenfield - Boundless
Studies - 1, 2, 3, 4, 5, 6, and 7.
Additional Finds
Magnesium Lotion:
This stuff is incredible. When my muscles are extra sore or I have a minor injury, magnesium lotion is my immediate go-to. As I've mentioned before, magnesium is crucial for overall health. The beauty of topical application is that it delivers relief directly to damaged tissue. It absorbs through the skin and works right where you need it most. Unlike oral supplements, topical magnesium provides targeted benefits exactly where applied—relaxing tense muscles and supporting healing at the source. A must-have in any recovery toolkit.
Quote That Struck Me:
"Great things are not done by impulse, but by a series of small things brought together. The trick is to focus on the first small thing. Starting small is still starting, and small beginnings often lead to extraordinary endings."
- Vincent Van Gogh
P.S. Exciting Changes Ahead!
Life is full right now—I'm balancing work as a medical assistant, medical school applications, personal health, and relationships. To adapt, I'm evolving this platform into a monthly newsletter which will be a more in depth review of the monthly health theme.
Throughout the month I will be posting on social media the discoveries I come across during my research process. This approach allows me to reach more people while maintaining quality content despite my busy schedule.
Follow my social channels below to join this journey from the beginning and be part of my growing health community. Your early support means everything as this vision takes shape!
Sneak Peek into Next Month's Theme:
March Theme
Mastering Memory - How to increase your ability to retain information
Can't wait to dive into this topic so we can prevent that frustrating 'Agent J from Men in Black' moment when information gets wiped from our memory immediately after we've consumed it.
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