Wow, thank you for the detailed answer, super appreciated. Hopefully it will reach many many type3s.
@lou_smeets thanks for the tag, you have given a very good explanation IMHO.
With a bias towards running and modalities that are used as cross training, I would say:
As a general point, the sport you most enjoy for training may not be optimal for your health. Runners don’t do enough mobility or strength work, strength athletes don’t do enough aerobic exercise.
Generally endurance athletes have lower incidence of heart cv disease than the general public. There are however U shaped curves showing the risk of later life heartbeat irregularities amongst athletes who compete regularly in long term events of very long durations. Eg marathons and iron man triathlons. Anecdotally, runners may have less joint issues. I saw a report showing that the average level of joint issues amongst at risk age groups is about 11% in the normal population, BUT amongst competitive runners 13%, and 3% for recreational runners.
So in terms of training being safe hungarianfather, it seems you need to avoid the above extremes. Non weight bearing exercise such as cycling or swimming will tend to require more time to gain the cardio benefits
I agree with lou about the frequency of SSC being 2-4 per week. The most common amongst runners wishing to improve is 3-4 or more if v keen. The duration of 20-40 mins matches that used by runners. For cycling and non weight bearing it is more like 30-50 mins per session.
Intensity of 60-70% is the commonly accepted norm for SSC base building for cardio performers. Higher levels are required for say 2x per week for competitive performance improvements. Competitive performers in running/cycling will tend to calibrate these by speed/distance covered rather than heart rates.
Programming cardio is an issue for strength athletes.
Strength and endurance are conflicting modalities and suffer from the interference effect.
You can only have 1 or 2 priorities/goals/methods.
Fitting in 3 or more sessions per week of decent cardio along with strength work is a physical and logistical problem. There are numerous weights variants that target strength, power, agility, speed, athleticism. Mobility ……… etc. Suggest you sick to a simple version such as some of the Dan John type programmes. I find that approach easier to combine with cardio or any other sport.
HIT and VO2 levels of cardio are a challenge since the complexity/time/energy required is yet another exercise variation, and in terms of difficulty match those used by competitive sports athletes. If you are goal orientated you will naturally start to go harder and will focus on performance rather than science/heart rates etc.
By decent cardio I question treadmill walking, metcon, kettlebells etc. Unless they get you to your target heart rate.
I don’t bother with neurotyping, whether I am a type 3 or whatever. Like personality testing it seems to me that it is not strictly scientific. Personality types are an overlapping continuum. I am not convinced they are physiologically linked to things like cortisol production and fatigue. Stick to verified suitability measures such as whether you are more fast or slow twitch, size, body shape, coordination, personal likes or dislikes, training and health history. Remember if you feel the need to do something for health reasons you have to do it or suffer – period.
In summary. 5 sessions per week. A base of 2 cardio sessions per week of SSC for 20-50 mins. Increase intensity to HIT or VO2 if you get noticeably fitter. 2 sessions of a simple strength programme. If you want to focus on cardio increase it to 3 cardio +2 strength or vice versa. Do the sessions on separate days to ensure quality is maintained, cortisol is not exceeded etc.
What you shared explains why after I went through therapy (mostly emotional), my personality traits tended to shift to the left according to CT’s Neurotype System. I have more 1B, 2A traits and less 2B, 3 traits.
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