<p>The podcast discusses what happens when people stop exercising, how much exercise is necessary, and how to program exercise with limited time.</p><p>Recommendations for training on limited time:</p><ul><li> Resistance training: 3-5 sets per muscle group per week of compound exercises at >65% 1RM for strength. Add isolation exercises if desired. </li><li> Conditioning: 150 mins/week moderate or 75 mins/week vigorous intensity. Split up however you want. Be careful about doing too much sprint/max intensity work. Gradually build up if desired.</li><li>Strategies for efficient programming include:</li><li> Modifying warm-ups to be more time-efficient (short rest, less reps, bigger jumps)</li><li>Using supersets of antagonist muscle groups or unrelated movements</li><li> Employing "every two- or three- minute on the minute" protocols. e.g. E2MOM or E3MOM: 5 @ 8, then 65% x 5 e2mom x 3 sets or > RPE 8</li><li> Use time caps on sessions, e.g. 20-minutes for movement 1 or work up to 1-rep @ RPE 8 in 8 minutes, then 12 minutes perform maximum sets of 3 to 5 reps with 70% e1RM</li><li>Flexibility in scheduling is key - focus on getting the total amount of work done over a 1-2 month period rather than worrying about perfect weekly routines</li></ul><p><a href="https://www.barbellmedicine.com/shop/training-templates/endurance/time-crunch-pivot-template-version-2-0/" rel="nofollow">Time Crunch Template (Update coming soon!)</a></p><p><br></p><p>Resources Page: <a href="https://www.barbellmedicine.com/resources/" rel="nofollow">https://www.barbellmedicine.com/resources/</a></p><p>Template Quiz: <a href="https://www.barbellmedicine.com/template-quiz/" rel="nofollow">https://www.barbellmedicine.com/template-quiz/</a></p><p>References:</p><p><a href="https://open.spotify.com/episode/5DoODLeGqeOQ004QneH2a2?si=d4c0d924932740a0" rel="nofollow">Detraining Podcast</a></p><ul><li><a href="https://pubmed.ncbi.nlm.nih.gov/18442336/" rel="nofollow">Wolin 2008</a></li><li><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6795070/" rel="nofollow">Sturm 2019</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/36418149/" rel="nofollow">Garcia-Hermoso 2022</a></li><li><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7068252/" rel="nofollow">Benito 2020</a> </li><li><a href="https://pubmed.ncbi.nlm.nih.gov/25546444/" rel="nofollow">Radaelli 2015</a> </li><li><a href="https://pubmed.ncbi.nlm.nih.gov/29470825/" rel="nofollow">Grgic 2018</a></li><li><a href="https://www.mdpi.com/1660-4601/15/10/2303" rel="nofollow">Nolan 2018</a></li><li><a href="https://www.tandfonline.com/doi/abs/10.1080/17461391.2021.1880647" rel="nofollow">Chen 2022</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7241623/" rel="nofollow">Gavanda 2020</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/8371654/" rel="nofollow">Hortobagyi 1993</a></li><li><a href="https://onlinelibrary.wiley.com/doi/10.1111/sms.14739" rel="nofollow">Halonen 2024</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/11474330/#:~:text=Skeletal%20muscle%20is%20characterized%20by,--3%20wk%20of%20inactivity." rel="nofollow">Mujika 2001</a></li><li> <a href="https://pubmed.ncbi.nlm.nih.gov/12955872/" rel="nofollow">Smith 2003</a></li><li><a href="https://www.mdpi.com/2813-0413/1/1/1" rel="nofollow">Encarnacao 2022</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/1827108/" rel="nofollow">Staron 1991</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/10795719/" rel="nofollow"> Ivey 2000</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/36360927/" rel="nofollow">Grgic 2022</a></li><li><a href="https://jamanetwork.com/journals/jama/article-abstract/2712935" rel="nofollow">Piercy 2018</a></li><li><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5513116/" rel="nofollow">Hamer 2017</a> </li><li><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10354673/" rel="nofollow">Khurshid 2023</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/27433992/" rel="nofollow">Schoenfeld 2017</a> </li><li><a href="https://pubmed.ncbi.nlm.nih.gov/19661829/" rel="nofollow">Krieger 2009</a></li><li> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6794984/" rel="nofollow">Perkin 2019</a> </li><li><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9233333/" rel="nofollow">Fyfe 2022</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/34527944/" rel="nofollow">Androulakis-Korakis 2021</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/26420238/" rel="nofollow">Borde 2015</a> </li><li><a href="https://pubmed.ncbi.nlm.nih.gov/26851290/" rel="nofollow">Lesinski 2016</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015912/" rel="nofollow">Yang 2018</a></li></ul><p><br></p><p>For more of our stuff:</p><p><a href="http://www.barbellmedicine.com/" rel="nofollow">Website</a></p><p><a href="https://www.barbellmedicine.com/shop/" rel="nofollow">Apparel</a></p><p><a href="https://tinyurl.com/muus5pfn" rel="nofollow">App</a></p><p><br></p><p>Tech Support on YouTube:</p><p><br><