Pavel looks like a fusion of David Goggins and Joe Rogan

If you’re an athlete, this guy just summarized a whole book on fitness for you in 10mins

You know a guest is informative when you don't hear Joe say a single word for 8 minutes straight.

Notice how quiet joe rogan gets when his guest is talking, no interruptions, no talking over each other, no laughing, just pure “shut up and listen” mode and I love it

These two guys look like kettle bells with these headphones

This guy sounds so intense.. I feel like he is telling me how to disarm a bomb

His forehead actually looks like there's an imprint of a kettlebell handle in it.

100 years of research condensed into 10 mins.. amazing

I just realized Joe doesn't put ads on his videos. Thank you Joe.

I have a BS in Exercise Physiology and he just summed up my 4 years in 10min.

“Pretty much you got a bigger heart. And das gud”

To keep it simple. To increase your ability to handle intense workload for an extended period of time. Repeatedly expose yourself to a slightly easier workload for long periods of time and then do small bursts of intense workload afterwards.

Simple. Joe rogan sees himself talking so he didn't interrupt.

Agent 47 giving out his secret athletic tips to becoming a professional assassin

He is bald with a serious look and deep voice. I trust this man

2 types of endurance
Cardio -
Steady state Training - below 90% heart rate
Ex: Running at a particular speed that's not too fast. Below Being able to run and talk to your buddy.
Interval training - 85-90%, then switch to walking, this stretches the heart.

High heart rate under heavy loads. Dynamic in nature. 80-90%. Can still say a couple words. Walk around, then do it again. Ex: 10 swings with a kettlebell.

Stretching heart is a small part of endurance. You need mitochondria in the muscle cell.

How does your muscle use energy?
ATP -
creatine phosphate system
Areobic system
Glycolitic system

Develop in sliw fibers and fast fibers.
Train in a way that produces less acid.
Before the competition, do a couple smokers to prepare a couple weeks before.

Slow fibers: moving just under anaerobic threshold.  That intensity where the acid stays at a steady state for a while. Where you don't crash.
Running right below the anaerobic threshold. Just failing the talk test. (How to train mitochondria in slow fibers.)

For fast fibers: sprint to just light muscle fatigue, then walk, repeat for 40 minutes. Kettlebell swings, working on a heavy bag.

Muscular endurance -

Mitochondria, the powerhouse of the cell

I am now waiting for joe to wrongly paraphrase this info when he is stoned in a future episode 🥴

Joe Rogan heart grew 3 sizes that day

I have found for me once I reach the point of my heart rate is at 90% I slow down to a fast walk for 1 to 2 minutes and when I start running again I feel like I have more stamina. I do that Once every mile and a half and I have built my cardio in less than two months. Whenever I first started training I could barely last one minute. I smoke cigarettes for 14 years and did not treat my body well at all, I had almost no cardio. Now I can run for 30 minutes nonstop.