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- เผยแพร่เมื่อ 4 ต.ค. 2024
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
#danjohn #strengthtraining #nutrition #onlinepersonaltraining #danjohnpodcast #kettlebell #powerlifting #kettlebelltraining
So pumped to see one of my strength heroes has the same copy of Norse Mythology comics (in hardcover) sitting in the background 😎
I thought these were excellent! As a kid, we were expected to know Greek, Roman, Norse, and Native American stories, fables, and pantheons. It really helped me think in a "better" way when it came to life (learning and everything else).
@@DanJohnStrengthCoachwhat’s the deal with your affinity for Sword in the Stone? I’ve seen that in the background of a lot of your videos
Touching on the impacts of urban planning on health, like it.
It's a real factor for many people. I have lived in areas that are difficult to get from here to there by walking.
Totally agree about walking! I am a 220 lbs runner, who run distances from 5K too Ultra races. I train at every intensity from supereasy to treshold to harder. But for most people not experienced at running: Walking or walk jog at easy pace is extremely effective at building capacity and health. I use walk jog very much as a method for training for ultras (walking hills).
Thank you so much for sharing this.
I brought my retirement house a half mile walk from the local swimming pool. I was an accomplished swimmer, my Dad suffers from gait issues. I started walking back and forth to evening lap swim where I do interval work. The evening swim also seems to drop my body temperature which might help with sleep.
In the winter I have a Step Mill that kicks my ass and is easy on the knees.
It's important to keep up the walking especially when you get close to 60. Gait issues are real and tough to correct.
I have been using kettlebells for quite a few years (the Russian trainer Pavel was my first exposure) and you can definitely get a lung-busting workout with them. One thing I had never done until last year was stair climbing. My wife and I were invited to join a stair climb team to climb the US Bank building in downtown Los Angeles last September. We starting training for this last July, adding in stair climbs every week, and by September, climbing 75 floors did not seem as bad as I expected.
I had not checked my resting heart rate while we were training for the stair climb, but I did a home check-up through our health insurance back in November. They sent a kit that had a blood pressure cuff and a finger pricking device to draw some blood to send back with the other results.
My resting heart rate had been in the mid to upper 50s (56 to 58) for the past couple of years, and when I used the blood pressure cuff, it also measures your heart rate. I was pleasantly surprised to find after three checks a day for three days, my average heart rate was 48bpm. So, I would definitely recommend stair climbing as a cardio capacity builder. Oh, by the way, I will be 60 years old in less than 2 months, and I do not do any other cardio specific training. So as the saying goes, you're never too old to get moving!
Krav get-ups under load are pretty good. I start standing up, get down and back up again. Twice each side with an 8k weight that you don't put down, four times in total. If you're about my age 51 that's quite hard.. 🙂
Great information here. Thank you very much. Could you maybe go into detail what a one hour zone 2 workout using a kettlebell would look like?
One hour? I'm not sure the KB is the best tool for this, but I image swings done with a HR monitor (really anything as I think about it...including the TGU), might be a way to do it. Like Maffetone's running plan...stay inside those HR numbers.
@@DanJohnStrengthCoach thank you very much for your response. I did a simple flow of one hand swing, clean and press, threw in a squat here in there. Used a 10kg today but hit 80% too fast. Next time I go for a 8kg and see if that keeps the heart rate where it should be.
The 30, 30 for 30 workout that Dan created is GREAT for cardio. For cardiovascular health, I do ice baths every day for 3-4 minutes, which does wonders for your circulatory system.
I started walking 4 to 5 miles a day with my wife. It’s more enjoyable and way less taxing than running.
Walking makes me feel better, not worse.
I quit running once I got out of the military because I just didn’t like doing it 😎
First, that is excellent. And that last sentence is money.
I'd love to start running again, but my knees won't let me.😅
Knees are unforgiving.
Do you get the same benefit donating plasma?
No medical advice here, but I would guess no...it's the iron issue.
Slow or steady state cardio is effective initially, but problem is that you have to increase it over time to get those same benefits. For example, walking two miles today would give same results that walking one mile gave some weeks ago, and soon you shall need 5 miles for same results. This is fine but only to a certain point. You can't keep increasing the time indefinitely.
How about several high rep sets of squats, swings, chin up/ rows? One of these in one session? All these engage lots of muscle, can quickly leave you out of breath, heavily tax the cardiovascular system in short time, and can be overloaded very easily. I feel that it is more efficient way compared to traditional cardio.
I feel like rucking is a great next step for people who want to increase their walking intensity, but don't wanna run
@@Noah-pc6wq I just did a ruck march today for that exact reason. I compared a 2 mile walk with a 2 mile ruck… it added about 4 minutes overall with rucking and my steady heart rate was about 9 bpm higher but the biggest gain was close to an extra hundred active calories burned. Added 30 pounds of weight to a pack 👍🏼
@@michaelborg5798 try Nordic walking. It seems like a joke when you look at it but to walk with those poles you need to maintain speed and technique. My heart rate goes to 160 for just 20-30 min
@@TC-xq8cr I'd say this is Dan's point. For most people this is enough. If you want to go further you can increase speed of your walking until you can comfortably jog and it feels about as difficult as walking once did. But most people do alright if they just walk a good amount every day. If you want to do better than that you can add additional work but walking is a good baseline
I would say that performing kettlebell complexes is a great way to build cardio capacity. A good example of this is Dan's very own double kettlebell ABC, which makes my heart want to jump out of my chest!
Did he say do not eat 🥩?
We call that Indian running where I am from. The line running.