Energy System Integration

By considering all 4 quadrants of the metabolic model in a conditioning program, we can effectively enhance metabolic flexibility and human performance. […]

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Defining Energy

To keep it simple, we yield high levels of ATP (energy) from our aerobic metabolism, specifically our Fat Oxidative and Aerobic Glycolytic systems. However these energy systems are slow to produce energy. When we need energy for high intensity efforts, we lean on our anaerobic systems (ATP-PCr and Anaerobic Glycolytic) to harness energy quickly. The […]

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Work:Rest Continuum

Steady State Training is a continuous bout of physical effort that involves long durations of work and minimum durations of rest. Typically you’ll find a 2:1 W:R ratio or higher with Steady State-based conditioning. Interval Training undulates between physical effort and long enough rest periods that allow for recovery from a specific duration and intensity […]

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The Intensity Continuum

We are aerobic beings by nature, however in order to perform physical work at greater intensities, we lean on our anaerobic energy systems to maximize our potential.  The Intensity Continuum explores our ability to transition between Aerobic and Anaerobic states to match the energy demands of a specific task. We divide the Intensity Continuum into […]

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4Q Metabolic Model

2 Continuums make up the 4Q Metabolic Model:  Vertical Axis explores the intensity of exercise and is described as either High Intensity or Sub-threshold Intensity. Horizontal Axis explores the Work:Rest ratio which is described as either Steady State (AKA continuous exercise) or Interval training.  The combination of these continuums creates 4 unique styles of Metabolic […]

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Defining Metabolic Flexibility

Metabolic flexibility describes the ability of an organism to respond or adapt according to changes in metabolic or energy demand as well as the prevailing conditions or activity It also represents fuel selection in the transition from fasting to fed states. Exercise is another physiological condition requiring metabolic flexibility in order to match fuel availability […]

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Welcome to Week 1

This week we’ll introduce the continuums that make up our 4Q Metabolic Model and explore the foundational science that supports 4Q Metabolic. […]

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