Speaker 1: Hi, welcome back to Bounce Forward with me, tip Haul.
Speaker 1: I'd like to acknowledge the traditional custodience of the land
Speaker 1: on which I'm recording this podcast, the Warundr people of
Speaker 1: the cooler nation.
Speaker 2: I pay my respects to elders past and present. Rowena
Speaker 2: messaged me.
Speaker 1: She said, Hi, Tif, I'm writing from Stockholm, Sweden. I'm
Speaker 1: a forty one year old ozzie mum of two nearly
Speaker 1: three and one. I've been a member of TIGS for
Speaker 1: six years now, but have not prioritized my fitness during
Speaker 1: baby growing and raising. Baby growing and raising it gets
Speaker 1: us all. I have a question for your podcast. So
Speaker 1: many of your workouts use lightweights. What qualifies as strength
Speaker 1: training though not just feeling the burn. This is such
Speaker 1: an excellent question because I am surrounded by people always
Speaker 1: saying I felt the burn, I feel the burn, pilates burn,
Speaker 1: and then I'm not getting results. I'm not growing muscle,
Speaker 1: not seeing results in tone or sculpting. And it's a
Speaker 1: mishmash because the fitness industry they'll say, you know, this
Speaker 1: method will sculpt and tone and build muscle, but they're
Speaker 1: all different things.
Speaker 2: So the fitness.
Speaker 1: Industry is trying to say, and you'll lose weight, and
Speaker 1: you'll tone up, and you'll build muscle.
Speaker 2: But they're three very different things.
Speaker 1: So I'm always asked, say, what's the difference between feeling
Speaker 1: the burning pilates using lightweights or in my Fighter two
Speaker 1: point zero program where we use zero point five kilos
Speaker 1: or one kilo weights versus strength training anything over I'd
Speaker 1: say eight kilos dumbbells.
Speaker 2: It's all resistance, right, but.
Speaker 1: Lightweight stuff where you fatigue muscles, saying boxing drills with dumbbells,
Speaker 1: like straight punches with dumbbells, pilates with ankle weights where
Speaker 1: you're doing something for the glutes or wristweights.
Speaker 2: On your hands.
Speaker 1: I definitely feel the burn of the muscle, but that
Speaker 1: burn is endurance, not hapertrophy or strength. So you will
Speaker 1: be elevating your fitness and your conditioning and definitely burning
Speaker 1: fat stores and you will be toning up, but you
Speaker 1: won't be growing lean muscle mass.
Speaker 2: Muscle.
Speaker 1: Yes, it is the foundation of youth, and we really
Speaker 1: want to make sure as we age we are focused
Speaker 1: on putting as much lean muscle as humanly possible on
Speaker 1: through progressive overloads. So progressive overload is very important. So
Speaker 1: strength training is primarily increasing muscular strength and size, while
Speaker 1: conditioning is focused on improving cardiovascular endurance and overall physical stamina.
Speaker 1: They're two very different things, and feeling the burn is
Speaker 1: that endurance, that conditioning that cardiovascular endurance as well, and
Speaker 1: that stamina, whereas the strength training is that progressive overload.
Speaker 1: Strength training is anaerobic. It focuses on short bursts of
Speaker 1: high intensity, whereas that condition conditioning is often aerobic.
Speaker 2: So you know in Polates in my.
Speaker 1: Fighter workouts, it's definitely an aerobic workout. You're sustaining effort
Speaker 1: over a long period of time. The success of strength
Speaker 1: training is measured from you know, how much weight you
Speaker 1: can lift, the volume of weights that you're lifting, and
Speaker 1: how that builds over time, whereas conditioning it's more endurance.
Speaker 1: How long can you go the duration of the activity,
Speaker 1: and how fast can you recover. Okay, that's a really
Speaker 1: important point. Strength training sessions may include longer rest periods
Speaker 1: between sets so that you're recovering better and you can
Speaker 1: put your max effort into each set, whereas conditioning generally
Speaker 1: there's shorter rest periods, or you might even do active recovery,
Speaker 1: which I make you do in Fighter two point zero
Speaker 1: where you're doing star jumps or something to recover between
Speaker 1: conditioning drills and boxing combos and things, and the heart
Speaker 1: rate is consistently elevated. So for me, I like to
Speaker 1: train by combining both things. I like to feel the
Speaker 1: burn and having have some progressive overload that insures that
Speaker 1: I am building lean muscle mass. And if you do that,
Speaker 1: it's more of an athletic mindset. You're integrating strength training
Speaker 1: and you're improving power and conditioning workouts, and you're ensuring
Speaker 1: that your performance is both like really sports specific and
Speaker 1: it's also really helping you have an overall really strong
Speaker 1: fitness game. I really like to mix it up, and
Speaker 1: especially do this on tso I make sure that I
Speaker 1: mix boxing Fighter two point zero with our strength programs
Speaker 1: like inn par Ex Mumbod and it's just a beautiful
Speaker 1: mix that gets you super fit and you'll be toning up,
Speaker 1: burning fat, but you're also building that lean muscle.
Speaker 2: But you can't really do it all in the one session, right.
Speaker 1: These programs are four to twelve weeks each program, so
Speaker 1: it's like you'll concentrate a bit on Fighter and then
Speaker 1: you'll go into a twelve week strength program kind of thing.
Speaker 1: So hypertrophy and strength training, then, is another question that
Speaker 1: I get asked a lot. What is the difference between those. Well,
Speaker 1: strength training is to increase the maximum force of muscle
Speaker 1: or muscle group that it can be exerted in one effort, right,
Speaker 1: It focuses on your overall strength and power. So you're
Speaker 1: going to lift really heavy weights at a lower volume,
Speaker 1: so one to six reps per set, You're going to
Speaker 1: have longer rest periods between them. You're going to use
Speaker 1: compound movements that engage multiple muscle groups like squats, deadlifts,
Speaker 1: bench presses, and the outcome is all about those neural
Speaker 1: adaptations and changes in the nervous system that enable you
Speaker 1: to lift heavy weights each week. It's really important, and
Speaker 1: it's less pronounced than compared to hypertrophy training. Now, the
Speaker 1: hypertrophy training is all about maximizing muscle growth, whereas strength
Speaker 1: training you might not see the muscle get bigger, but
Speaker 1: you're getting stronger and you're getting that power. Hyperchaphy training
Speaker 1: particularly is all about the growth and the size of
Speaker 1: the muscle fibers, so you're lifting more moderately heavy weights,
Speaker 1: higher rep ranges like eight to twelve reps per set.
Speaker 1: The rest periods are shorter, your exercise selection is more
Speaker 1: on isolated exercises, so you're looking more at bicep curls
Speaker 1: and leg extensions that target specific muscles which are really important,
Speaker 1: and you're wanting to get those adaptations in the muscle
Speaker 1: fibers themselves, so you're getting really thick muscle fibers and
Speaker 1: seeing that there's growth there. So the key difference is
Speaker 1: is that strength training focuses on increasing the ability to
Speaker 1: produce force an involves more neurological adaptations, whereas hypertrophy training
Speaker 1: is more increasing muscle mass and focusing on metabolic and
Speaker 1: muscular adaptations. So they're both very different things, and again
Speaker 1: combining both is going to get you the best outcome.
Speaker 1: So you know, working with those low rep ranges like
Speaker 1: going super heavy for six reps and then doing the
Speaker 1: high rep ranges where you're moderately heavy for twelve reps,
Speaker 1: changing up your programs every now and then, you know
Speaker 1: it's all good and so there's nothing wrong with feeling
Speaker 1: the burn. It's really great, but make sure you're balancing
Speaker 1: it out with one or two strength sessions a week
Speaker 1: where you are lifting those heavier weights and looking to
Speaker 1: increase the lean muscle mass.
Speaker 2: Thanks so much for listening to Bounce for It.
Speaker 1: I love having your company, so please dm me on
Speaker 1: Instagram at Tifhall Underscore XO and let me know what
Speaker 1: question you'd love me to cover. Don't forget to rate
Speaker 1: and review me on your podcast out Speak soon.
Speaker 2: Happy days,