Primal Primer 17 (Fitness)
The capacity for sustained, moderate aerobic endurance activity was critical to the development and survival of Homo sapiens. Through eloquent systems of adaptation, the human body attenuates to systemic demands, boosting capability of mind and body, while leveling up performance and longevity. For most of our history, everyday most everday mission essential tasks involved low levels of cardio respiratory endurance. And through demand these systems attenuated and matured; keeping the sapien fit and very capable.
Forged From Endurance
Hunting & Foraging – We come from past persistence hunters; those relying on the ability to run long distances at moderate speeds to exhaust and overheat prey. This type of hunting requires high aerobic capacity especially in hot environments where animals would overheat.
Thermoregulation – Developing efficient methods of thermoregulation (regulating core temperature) through sweating and respiration, allows systemic cooling for aerobic activity.
Energy Efficiency – Sapiens with bipedal posture and long legs are well suited for covering vast distances to migrate, search for food, and escape predators.
Brain Evolution – Sustained physical activities such as aerobic exercise increases blood flow to the brain, promoting growth factor release, and cognitive function. Over time and through careful selection, endurance demands contributed to larger and more complex brains.
Building Cardiovascular Base
The sapien’s body adapts and thrives from demands requiring increased oxygen consumption over sustained periods of time. Today, adaptation is increasingly unused, as sedentary living keeps, lungs, capillaries, and fueling systems underdeveloped. Ressurct our once robust base of the cardio triangle (base representing the largest area supporting top end tip of triangle work). Practicing zone 2 cardio develops this important base, and is defined as ~130 heart beats per minute (One should be able to carry out a phone conversation and recipient can infer a workout is being conducted).
Zone 2 Cardio
A strong base of cardio allows safe and effective execution of zone 3-4 top end work. Aerobic base training encourages mitochondrial biogenesis (creating more motors), increases fuel efficiency (transferring lactate build up), while burning significant calories, strengthening muscle, ligament, tendon, brain, and attenuating insulin sensitivity. For most high performing athletes, significant amounts of pre-season training is spent in zone 2 aerobics, building substantial base supporting peak states during competition.
~Cave Implementation~
2-3 days per week of 1-1.5 hours of sustained zone 2 aerobic activity will maintains aerobic ability. 3-4 sessions per week of 1-1.5 hours is necessary for capacity gain. Zone 2 aerobic training is low intensity work, defined as a brisk walk, slow jog, or light work on a stationary bike. Use this time to take conference calls, listen to podcasts, educational material, or take / make phone calls. This activity can also serve as meditation; letting each step quite the mind as the focus on the here and now becomes your mantra.
A Robust Aerobic Base Supports A Sharp Tip Spear Of The Cardio-Respiratory Triangle.
