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Speaker 1: Hi, welcome back to Bounce Forward with me, tip Haul.

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Speaker 1: I'd like to acknowledge the traditional custodience of the land

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Speaker 1: on which I'm recording this podcast, the Warundr people of

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Speaker 1: the cooler nation.

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Speaker 2: I pay my respects to elders past and present. Rowena

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Speaker 2: messaged me.

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Speaker 1: She said, Hi, Tif, I'm writing from Stockholm, Sweden. I'm

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Speaker 1: a forty one year old ozzie mum of two nearly

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Speaker 1: three and one. I've been a member of TIGS for

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Speaker 1: six years now, but have not prioritized my fitness during

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Speaker 1: baby growing and raising. Baby growing and raising it gets

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Speaker 1: us all. I have a question for your podcast. So

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Speaker 1: many of your workouts use lightweights. What qualifies as strength

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Speaker 1: training though not just feeling the burn. This is such

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Speaker 1: an excellent question because I am surrounded by people always

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Speaker 1: saying I felt the burn, I feel the burn, pilates burn,

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Speaker 1: and then I'm not getting results. I'm not growing muscle,

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Speaker 1: not seeing results in tone or sculpting. And it's a

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Speaker 1: mishmash because the fitness industry they'll say, you know, this

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Speaker 1: method will sculpt and tone and build muscle, but they're

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Speaker 1: all different things.

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Speaker 2: So the fitness.

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Speaker 1: Industry is trying to say, and you'll lose weight, and

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Speaker 1: you'll tone up, and you'll build muscle.

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Speaker 2: But they're three very different things.

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Speaker 1: So I'm always asked, say, what's the difference between feeling

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Speaker 1: the burning pilates using lightweights or in my Fighter two

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Speaker 1: point zero program where we use zero point five kilos

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Speaker 1: or one kilo weights versus strength training anything over I'd

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Speaker 1: say eight kilos dumbbells.

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Speaker 2: It's all resistance, right, but.

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Speaker 1: Lightweight stuff where you fatigue muscles, saying boxing drills with dumbbells,

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Speaker 1: like straight punches with dumbbells, pilates with ankle weights where

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Speaker 1: you're doing something for the glutes or wristweights.

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Speaker 2: On your hands.

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Speaker 1: I definitely feel the burn of the muscle, but that

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Speaker 1: burn is endurance, not hapertrophy or strength. So you will

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Speaker 1: be elevating your fitness and your conditioning and definitely burning

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Speaker 1: fat stores and you will be toning up, but you

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Speaker 1: won't be growing lean muscle mass.

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Speaker 2: Muscle.

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Speaker 1: Yes, it is the foundation of youth, and we really

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Speaker 1: want to make sure as we age we are focused

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Speaker 1: on putting as much lean muscle as humanly possible on

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Speaker 1: through progressive overloads. So progressive overload is very important. So

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Speaker 1: strength training is primarily increasing muscular strength and size, while

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Speaker 1: conditioning is focused on improving cardiovascular endurance and overall physical stamina.

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Speaker 1: They're two very different things, and feeling the burn is

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Speaker 1: that endurance, that conditioning that cardiovascular endurance as well, and

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Speaker 1: that stamina, whereas the strength training is that progressive overload.

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Speaker 1: Strength training is anaerobic. It focuses on short bursts of

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Speaker 1: high intensity, whereas that condition conditioning is often aerobic.

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Speaker 2: So you know in Polates in my.

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Speaker 1: Fighter workouts, it's definitely an aerobic workout. You're sustaining effort

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Speaker 1: over a long period of time. The success of strength

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Speaker 1: training is measured from you know, how much weight you

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Speaker 1: can lift, the volume of weights that you're lifting, and

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Speaker 1: how that builds over time, whereas conditioning it's more endurance.

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Speaker 1: How long can you go the duration of the activity,

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Speaker 1: and how fast can you recover. Okay, that's a really

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Speaker 1: important point. Strength training sessions may include longer rest periods

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Speaker 1: between sets so that you're recovering better and you can

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Speaker 1: put your max effort into each set, whereas conditioning generally

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Speaker 1: there's shorter rest periods, or you might even do active recovery,

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Speaker 1: which I make you do in Fighter two point zero

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Speaker 1: where you're doing star jumps or something to recover between

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Speaker 1: conditioning drills and boxing combos and things, and the heart

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Speaker 1: rate is consistently elevated. So for me, I like to

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Speaker 1: train by combining both things. I like to feel the

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Speaker 1: burn and having have some progressive overload that insures that

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Speaker 1: I am building lean muscle mass. And if you do that,

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Speaker 1: it's more of an athletic mindset. You're integrating strength training

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Speaker 1: and you're improving power and conditioning workouts, and you're ensuring

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Speaker 1: that your performance is both like really sports specific and

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Speaker 1: it's also really helping you have an overall really strong

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Speaker 1: fitness game. I really like to mix it up, and

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Speaker 1: especially do this on tso I make sure that I

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Speaker 1: mix boxing Fighter two point zero with our strength programs

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Speaker 1: like inn par Ex Mumbod and it's just a beautiful

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Speaker 1: mix that gets you super fit and you'll be toning up,

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Speaker 1: burning fat, but you're also building that lean muscle.

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Speaker 2: But you can't really do it all in the one session, right.

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Speaker 1: These programs are four to twelve weeks each program, so

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Speaker 1: it's like you'll concentrate a bit on Fighter and then

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Speaker 1: you'll go into a twelve week strength program kind of thing.

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Speaker 1: So hypertrophy and strength training, then, is another question that

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Speaker 1: I get asked a lot. What is the difference between those. Well,

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Speaker 1: strength training is to increase the maximum force of muscle

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Speaker 1: or muscle group that it can be exerted in one effort, right,

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Speaker 1: It focuses on your overall strength and power. So you're

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Speaker 1: going to lift really heavy weights at a lower volume,

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Speaker 1: so one to six reps per set, You're going to

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Speaker 1: have longer rest periods between them. You're going to use

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Speaker 1: compound movements that engage multiple muscle groups like squats, deadlifts,

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Speaker 1: bench presses, and the outcome is all about those neural

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Speaker 1: adaptations and changes in the nervous system that enable you

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Speaker 1: to lift heavy weights each week. It's really important, and

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Speaker 1: it's less pronounced than compared to hypertrophy training. Now, the

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Speaker 1: hypertrophy training is all about maximizing muscle growth, whereas strength

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Speaker 1: training you might not see the muscle get bigger, but

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Speaker 1: you're getting stronger and you're getting that power. Hyperchaphy training

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Speaker 1: particularly is all about the growth and the size of

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Speaker 1: the muscle fibers, so you're lifting more moderately heavy weights,

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Speaker 1: higher rep ranges like eight to twelve reps per set.

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Speaker 1: The rest periods are shorter, your exercise selection is more

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Speaker 1: on isolated exercises, so you're looking more at bicep curls

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Speaker 1: and leg extensions that target specific muscles which are really important,

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Speaker 1: and you're wanting to get those adaptations in the muscle

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Speaker 1: fibers themselves, so you're getting really thick muscle fibers and

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Speaker 1: seeing that there's growth there. So the key difference is

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Speaker 1: is that strength training focuses on increasing the ability to

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Speaker 1: produce force an involves more neurological adaptations, whereas hypertrophy training

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Speaker 1: is more increasing muscle mass and focusing on metabolic and

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Speaker 1: muscular adaptations. So they're both very different things, and again

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Speaker 1: combining both is going to get you the best outcome.

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Speaker 1: So you know, working with those low rep ranges like

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Speaker 1: going super heavy for six reps and then doing the

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Speaker 1: high rep ranges where you're moderately heavy for twelve reps,

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Speaker 1: changing up your programs every now and then, you know

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Speaker 1: it's all good and so there's nothing wrong with feeling

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Speaker 1: the burn. It's really great, but make sure you're balancing

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Speaker 1: it out with one or two strength sessions a week

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Speaker 1: where you are lifting those heavier weights and looking to

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Speaker 1: increase the lean muscle mass.

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Speaker 2: Thanks so much for listening to Bounce for It.

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Speaker 1: I love having your company, so please dm me on

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Speaker 1: Instagram at Tifhall Underscore XO and let me know what

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Speaker 1: question you'd love me to cover. Don't forget to rate

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Speaker 1: and review me on your podcast out Speak soon.

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Speaker 2: Happy days,