WEBVTT - #1933 Walking On Soft Sand | Harps 0:00:00.240 --> 0:00:03.640 I get a champs. Hey, I hope you're great. Hey, 0:00:03.960 --> 0:00:09.600 So today's been an interesting day. It's Saturday, Saturday. It's Saturday, 0:00:12.119 --> 0:00:14.640 and the person I was going to interview is Crook. 0:00:14.880 --> 0:00:17.080 I couldn't interview that person. They're going to be on later. 0:00:17.200 --> 0:00:19.960 So it's all cool, get the up, butter Cup. But 0:00:20.840 --> 0:00:23.080 I was thinking to myself. I was thinking, self, what 0:00:23.120 --> 0:00:26.360 am I going to do? Do we give it a miss? 0:00:26.560 --> 0:00:28.400 Do we put up something that we did a long 0:00:28.440 --> 0:00:31.800 time ago, or do I do I have a bit 0:00:31.840 --> 0:00:34.880 of a chat to the gang. As it turns out, 0:00:35.600 --> 0:00:37.520 I was doing something before. I was doing a little 0:00:37.520 --> 0:00:39.599 bit of kind of figuring out of stuff, a bit 0:00:39.600 --> 0:00:43.959 of research on like really simple research, but it's really interesting. 0:00:43.960 --> 0:00:47.519 It's a very specific thing. So this is something of 0:00:47.600 --> 0:00:53.440 an atypical podcast. Some of you will find this really interesting. 0:00:53.560 --> 0:00:57.520 Some of you will not. If you're not really interested 0:00:57.680 --> 0:01:02.920 in the kind of fitness exercise is health wellbeing stuff, 0:01:03.080 --> 0:01:07.480 this might not be for you. Might be, but it's 0:01:07.480 --> 0:01:11.200 really relevant for everybody, from people who are completely unfit 0:01:11.560 --> 0:01:14.360 through to people who are a little exercise bunnies and 0:01:14.440 --> 0:01:20.800 fitness kind of addicts. For one, a bedded word, so 0:01:21.880 --> 0:01:24.160 one of the things that I do regularly is because 0:01:24.200 --> 0:01:26.080 I live near the beach. I live about seven or 0:01:26.080 --> 0:01:28.000 eight hundred meters from the beach. I walk to the beach, 0:01:28.000 --> 0:01:30.880 and then I walk in the soft sand. Sometimes I 0:01:30.959 --> 0:01:33.319 walk up above the beach where there's a dirt tracks, 0:01:33.560 --> 0:01:37.080 sometimes on the concrete path that runs exactly by the beach, 0:01:38.560 --> 0:01:42.560 and sometimes I more often than not, I walk at 0:01:42.640 --> 0:01:48.240 least a k or two in the soft sand. And 0:01:48.280 --> 0:01:53.400 it's always amazed me how different it is to walk 0:01:53.840 --> 0:01:56.120 in soft I mean soft sand, not firm sand, but 0:01:56.200 --> 0:02:01.000 soft sand, compared with walking on a hard surface, you know, 0:02:01.120 --> 0:02:04.720 round the street, round suburbia, foot path, sidewalk, whatever you 0:02:04.800 --> 0:02:10.600 call it. And I had a fair idea of calorie expenditure, 0:02:10.639 --> 0:02:15.200 in other words, how much energy, how much more energy 0:02:15.280 --> 0:02:18.919 we would need to complete the same task at the 0:02:18.960 --> 0:02:22.680 same speed, In other words, a five kilometer walk for 0:02:22.760 --> 0:02:27.120 an hour walking at five kilometers per hour, meaning of 0:02:27.160 --> 0:02:29.840 course we walk five k's in one hour, which means, 0:02:29.840 --> 0:02:33.400 of course, how speed is five kph. Of course, now 0:02:33.840 --> 0:02:39.440 comparing that five kilometer per hour walk on a hard 0:02:39.480 --> 0:02:44.520 surface versus a soft surface, like where you don't have 0:02:44.600 --> 0:02:47.639 the same footing, you don't have the same purchase. It's 0:02:47.680 --> 0:02:51.080 obviously much harder to walk one hundred steps in soft 0:02:51.080 --> 0:02:53.840 sand than one hundred steps on a hard surface. So 0:02:53.880 --> 0:02:56.560 what does that do? What does that do to the 0:02:56.560 --> 0:03:00.520 calorie burning? What does that do to the energy expenditure? What? Now, 0:03:00.720 --> 0:03:05.880 I erroneously thought, or I mistakenly thought, it probably increases 0:03:05.919 --> 0:03:08.600 it by about I don't know, thirty to fifty percent, 0:03:09.160 --> 0:03:13.239 which is quite an increase. Guess what I did a 0:03:13.280 --> 0:03:17.600 little I did a little research looking for some actual 0:03:19.440 --> 0:03:24.920 academic kind of study or some journal articles. And so 0:03:25.360 --> 0:03:29.239 let me just preface this with so I used myself 0:03:29.280 --> 0:03:33.960 as the guinea pig. So me eighty one kilo me 0:03:34.800 --> 0:03:38.160 walking at So if you vague, if you're a bit 0:03:38.240 --> 0:03:40.640 lighter than me, you would take these calories down if 0:03:40.680 --> 0:03:45.320 we did same activity five k walk sixty minutes soft 0:03:45.360 --> 0:03:51.400 sand versus hard surface. But eighty one kilogram me would 0:03:51.400 --> 0:03:57.200 burn about or expend more scientifically, about two hundred and 0:03:56.880 --> 0:04:02.240 eighty calories. Remembering that our calories energy measurement or measure 0:04:02.280 --> 0:04:06.200 of energy, I should say I would expend about two 0:04:06.320 --> 0:04:09.200 hundred and eighty calories in that five k walk. If 0:04:09.200 --> 0:04:13.600 I was traversing the urban landscape, walking around on a 0:04:13.640 --> 0:04:17.800 hard surface. Now, listen to this. Research indicates that walking 0:04:17.839 --> 0:04:22.560 on soft sand requires significantly more energy than walking on 0:04:22.640 --> 0:04:26.320 hard surfaces. Well, we knew that, but we didn't know 0:04:26.360 --> 0:04:29.719 how much. A study published in the Journal of Experimental 0:04:29.720 --> 0:04:34.480 Biology found that walking on sand says just sand, but anyway, 0:04:34.520 --> 0:04:39.640 I'm going with soft sand demands approximately two point one 0:04:40.480 --> 0:04:45.279 to two point seven times more energy expenditure than walking 0:04:45.720 --> 0:04:49.840 at the same speed on a firm surface. So, in 0:04:49.920 --> 0:04:54.120 other words, more than double and depending on how hard 0:04:54.160 --> 0:05:00.479 you work, almost triple. Now that's crazy, that's crazy. So 0:05:00.560 --> 0:05:04.280 have a listen to the numbers. So remember craig eighty 0:05:04.320 --> 0:05:08.039 one kilo, craig five k walk one hour, two hundred 0:05:08.040 --> 0:05:13.200 and eighty calories in my current shape and weight. Now, 0:05:13.960 --> 0:05:17.839 then we transfer that activity from the hard surface to 0:05:17.839 --> 0:05:19.760 the beach. Now I'm walking in soft sand. I'm doing 0:05:19.760 --> 0:05:22.479 the same Now, this is the fascinating thing, Right, I'm 0:05:22.520 --> 0:05:26.320 doing the exact same thing. I'm just doing it on 0:05:26.360 --> 0:05:29.800 a different surface. So I'm walking, I'm walking at the 0:05:29.839 --> 0:05:33.520 same speed, I'm in the same body, I'm the same weight, 0:05:34.120 --> 0:05:37.640 and I'm doing it for the same duration. All the 0:05:37.760 --> 0:05:42.880 variables are the same except for the surface that I'm 0:05:42.920 --> 0:05:47.799 walking on. So if we look at so two hundred 0:05:47.839 --> 0:05:50.520 eighty calories times, let's go the upper limit, which is 0:05:50.560 --> 0:05:55.560 two point seven times more energy expended. So my calorie 0:05:55.640 --> 0:06:00.480 expenditure would go in that time from two hundred and 0:06:00.480 --> 0:06:06.560 eighty calories to seven hundred and fifty six. Now, even 0:06:06.560 --> 0:06:09.000 if we just doubled it, which is lower than what 0:06:09.080 --> 0:06:12.000 they're saying, because their bottom is their ranges two point 0:06:12.080 --> 0:06:15.880 one to two point seven. Even if we just doubled it, well, 0:06:15.960 --> 0:06:20.359 it still is five hundred and sixty calories. If we 0:06:20.400 --> 0:06:22.280 go to the kind of the middle of their predicted 0:06:22.360 --> 0:06:24.039 range two point one to two point seven, we go 0:06:24.040 --> 0:06:26.200 to two point four. So let's go what they say 0:06:26.200 --> 0:06:28.560 the range is. Let's go in the middle of that range. 0:06:29.760 --> 0:06:33.520 That would land me up from two hundred and eighty 0:06:33.560 --> 0:06:39.000 calories up to six hundred and seventy two. Now, how 0:06:39.000 --> 0:06:40.400 good is this? By the way, if you want to 0:06:40.400 --> 0:06:43.640 expend more energy, you want to burn a few more calories, 0:06:43.640 --> 0:06:46.479 you don't have lots of time. This is a good 0:06:46.480 --> 0:06:48.800 thing to know what it's handy, especially if you live 0:06:48.839 --> 0:06:51.799 near sand. If you don't, well, I'll give you another 0:06:51.800 --> 0:06:56.239 option at the end. But what about this? What if 0:06:56.440 --> 0:07:01.600 I decide that I want to burn more energy in 0:07:01.800 --> 0:07:05.600 half the time than my normal five k walk around suburbia. 0:07:06.600 --> 0:07:10.720 So now I do thirty minutes at the same speed 0:07:11.480 --> 0:07:14.920 on soft sand. And if we're going off the top 0:07:15.000 --> 0:07:18.240 number two point seven, so we go, Craig's walking for 0:07:18.400 --> 0:07:21.840 two point five kilometers now, because it's only half the time, 0:07:22.640 --> 0:07:25.200 he's doing the same thing. He's walking his eighty one 0:07:25.280 --> 0:07:30.080 kilogram body. But now in thirty minutes he's burning three 0:07:30.160 --> 0:07:35.280 hundred and seventy eight calories in half the time that 0:07:35.360 --> 0:07:38.760 he is burning two hundred and eighty calories in an 0:07:38.760 --> 0:07:41.360 hour on a hard surface. So more than double the 0:07:41.480 --> 0:07:46.720 energy expenditure, even if we wind it back, double the 0:07:46.840 --> 0:07:49.960 energy expenditure per unit of time. But even in that 0:07:50.600 --> 0:07:54.760 half hour, three hundred and seventy eight calories versus two 0:07:54.840 --> 0:07:57.480 hundred and eighty calories for that hour on a hard surface, 0:07:58.160 --> 0:08:01.280 it's not only does it match the calories at almost 0:08:01.840 --> 0:08:06.200 it's almost one hundred calories more. At the very least, 0:08:06.920 --> 0:08:10.200 we can burn twice the amount of calories per unit 0:08:10.360 --> 0:08:15.840 of time walking on a soft surface like sand. All right, 0:08:16.080 --> 0:08:20.080 So here's my caveats though, here's my little Hey, think 0:08:20.080 --> 0:08:26.720 about this, Be careful of this, because you know they're there. 0:08:27.200 --> 0:08:30.280 I guess the downside, there aren't really too many downsides. 0:08:30.280 --> 0:08:33.920 But if there are any downsides, I guess it's it's 0:08:33.960 --> 0:08:39.520 not a stable surface obviously, So if somebody is really unstable, 0:08:39.640 --> 0:08:45.760 and somebody has real, real balance issues, this might not 0:08:45.840 --> 0:08:50.040 be a good idea. Having said that, like my eighty 0:08:50.080 --> 0:08:53.439 five year old mum, she wouldn't be tearing the sand up. 0:08:54.080 --> 0:08:56.040 But I know that my eighty five year old mum 0:08:56.200 --> 0:08:59.520 could walk if we really just cruised, she could walk 0:08:59.520 --> 0:09:02.080 for a collonnter in the soft sand. We don't have 0:09:02.160 --> 0:09:05.800 to be walking at her normal foot pass speed, but 0:09:05.880 --> 0:09:08.680 she could do it. So it's really I mean, obviously 0:09:08.679 --> 0:09:11.440 it's an individual judgment call. And as I always say, 0:09:11.440 --> 0:09:13.040 if you're not sure about any of this, check with 0:09:13.080 --> 0:09:16.320 a health professional, fitness professional, doctor, whoever it is. I'm 0:09:16.320 --> 0:09:18.959 just sharing some science and some thoughts and ideas with you, 0:09:20.679 --> 0:09:22.480 and I guess the great thing is not that we 0:09:22.520 --> 0:09:26.839 want anybody falling, but having a fall into soft sand 0:09:26.960 --> 0:09:30.720 is way better than having a fall on concrete. We 0:09:30.720 --> 0:09:33.720 don't want any fourth though, And think about now other 0:09:33.760 --> 0:09:37.640 than the chloric benefits, or the energy expenditure benefits, and 0:09:37.679 --> 0:09:42.280 the time saving benefits. There's a raft of other things 0:09:42.320 --> 0:09:46.760 that walking in soft sand does for our body, including, 0:09:47.040 --> 0:09:51.920 but not limited to, so there's a lot more there's 0:09:51.920 --> 0:09:56.120 a lot more total muscle activation because we've got to 0:09:56.240 --> 0:10:02.240 work harder because essentially the ground under us moves, right, 0:10:02.320 --> 0:10:05.360 it's not like concrete that doesn't move. It moves, So 0:10:05.400 --> 0:10:08.480 we've got to work harder. So there's more muscle activation 0:10:08.559 --> 0:10:11.400 in our carbs and hamstrings, the muscle at the back quads, 0:10:11.480 --> 0:10:14.080 muscles at the front of our thigh glues that's our 0:10:14.120 --> 0:10:18.960 bum and those little kind of foot muscles, the intrinsic 0:10:19.000 --> 0:10:25.000 foot muscles. Because we're walking on this unstable surface, we 0:10:25.040 --> 0:10:28.880 need greater engagement and greater activation and use of all 0:10:28.920 --> 0:10:33.800 of these muscles in the lower body. Benefit Number two 0:10:34.200 --> 0:10:38.000 improved ankle and foot strength. Because the sand shifts under 0:10:38.040 --> 0:10:42.960 our feet, we are forced to use all those stabilizing 0:10:43.080 --> 0:10:46.640 muscles through our ankle through like you know, well, our 0:10:46.679 --> 0:10:52.240 whole leg, but specifically for this ankle down, using our 0:10:52.320 --> 0:10:56.160 stabilizer muscles much more than when we're out and about 0:10:56.640 --> 0:10:59.080 walking up and down the hard surface in a supermarket 0:10:59.120 --> 0:11:03.079 or something like that. For example, there are core benefits, 0:11:03.120 --> 0:11:06.920 so your core being the muscles through your waist, and 0:11:07.320 --> 0:11:12.400 really you know you've got stabilizing muscles through your whole body, 0:11:12.559 --> 0:11:15.240 but your core works harder to stabilize your trunk with 0:11:15.400 --> 0:11:19.000 each step when you are on an unstable surface, so 0:11:19.080 --> 0:11:22.400 you can improve core strength. Of course, there's great cardiovascular 0:11:22.400 --> 0:11:26.120 demand because your heart rate's got to climb because you 0:11:26.200 --> 0:11:30.280 are working, because you're still doing the same speed if 0:11:30.360 --> 0:11:34.880 you're based on this example i'm giving, but you're walking 0:11:34.920 --> 0:11:38.240 on a surface that's much harder to walk on. Yes, 0:11:38.280 --> 0:11:40.680 you're going to burn more energy per unit of time, 0:11:40.720 --> 0:11:43.079 but yes, your heart rate's going to need to increase. 0:11:43.480 --> 0:11:46.800 So as your heart rate increases walking the same speed. 0:11:47.600 --> 0:11:50.240 So now instead of I'm just giving you an example, 0:11:50.280 --> 0:11:54.360 let's say you're walking around suburbia. And let's say I'm 0:11:54.360 --> 0:11:56.839 walking around Suburbia and my heart rate is one twenty 0:11:56.840 --> 0:11:59.959 as I'm walking around the street at five k's per 0:12:00.120 --> 0:12:02.040 per hour, which are not super fast for me, but 0:12:02.120 --> 0:12:05.880 it's okay. I would say my heart rate would be 0:12:06.000 --> 0:12:11.280 somewhere up around one sixty, maybe one fifty if I'm walking. 0:12:11.320 --> 0:12:14.640 I'm just guessing, but it would be significantly higher work 0:12:14.840 --> 0:12:20.800 walking on that unstable, soft, loose sand because of all 0:12:20.840 --> 0:12:22.840 of the things I've mentioned before. So there's a real 0:12:23.000 --> 0:12:31.920 fitness benefit, there's a real cardiovascular benefit, improved micro adjustments 0:12:32.000 --> 0:12:38.000 for neuromuscular conditioning. So as as we step, as we 0:12:38.040 --> 0:12:45.000 move through this less predictable landscape than concrete, our neuromuscular system, 0:12:45.080 --> 0:12:48.280 all our nerves and nervous system in general, and all 0:12:48.320 --> 0:12:52.880 of the muscles that are operationalized by these nerves get 0:12:52.920 --> 0:12:57.160 a greater workout. So there are constant micro adjustments which 0:12:57.440 --> 0:13:03.480 equal improved neuromuscular facilitation and coordination that happen in sand 0:13:03.880 --> 0:13:09.760 that don't happen to the same level on a on 0:13:09.840 --> 0:13:15.920 a hard surface. So also think about because we're increasing 0:13:16.720 --> 0:13:20.439 or we're working all those stabilizer muscles, all those stabilizer 0:13:20.520 --> 0:13:26.960 muscles through our hips, knees, an calls, everything, we over 0:13:27.040 --> 0:13:31.920 time we will improve our balance and our coordination and 0:13:32.040 --> 0:13:39.600 our stability, thereby potentially reducing falls and injury risks over time. 0:13:40.000 --> 0:13:42.960 So you know, we're getting fitter, we're using more energy, 0:13:43.040 --> 0:13:46.880 but also we're making our body more stable because we're 0:13:46.920 --> 0:13:50.400 on an unstable surface. That's the thing. It's like, you 0:13:50.440 --> 0:13:53.360 know how people do bench press on a ball? What's 0:13:53.400 --> 0:13:56.080 the difference. One of the differences between bench pressing on 0:13:56.120 --> 0:13:58.840 a ball and a hard bench or hard ish bench 0:14:00.000 --> 0:14:03.040 thing is because you're on a ball, which is convex. 0:14:03.120 --> 0:14:06.880 It is round, and it rolls and moves. It doesn't 0:14:06.920 --> 0:14:10.160 sit like a chair. It just moves all over the joint. 0:14:10.840 --> 0:14:13.320 Then you're lying. You've got part of your body on 0:14:13.360 --> 0:14:15.640 the ball, but most of your body not on the ball. 0:14:16.200 --> 0:14:20.640 Now you are an unstable surface, analogous to walking in sand. 0:14:21.200 --> 0:14:24.320 You're on an unstable surface, which is called the ball. 0:14:25.080 --> 0:14:28.480 And now you're not just using your chest muscles when 0:14:28.480 --> 0:14:32.280 you're bench pressed, you're using all the stabilizer muscles in 0:14:32.320 --> 0:14:37.200 your body because you're lying on something that's fucking rolling around. 0:14:37.440 --> 0:14:41.480 In other words, working on something that's less stable or 0:14:41.520 --> 0:14:46.040 completely unstable in the regards of a ball, means you 0:14:46.200 --> 0:14:50.320 need to employ greater engagement of all your stabilizing muscles. 0:14:50.320 --> 0:14:53.680 You do that for long enough, over time, you become 0:14:54.160 --> 0:14:59.520 safer in an unstable environment. I guess. Also another benefit 0:14:59.600 --> 0:15:04.000 is soft sand reduces ground reaction force, so, in other words, 0:15:04.080 --> 0:15:08.680 less jarring, less impact, less of that negative kind of 0:15:08.800 --> 0:15:15.120 force going through ligaments, tendons, joints, bones, skeleton. So walking 0:15:15.160 --> 0:15:20.760 on a softer surface less stress on knees, hips, and spine, 0:15:21.520 --> 0:15:28.600 and I guess can be can be ideal, maybe ideals 0:15:28.640 --> 0:15:33.360 overdoing it may be suitable for rehab and low impact training. 0:15:33.400 --> 0:15:37.120 And you know, I mean, there are so many, there 0:15:37.120 --> 0:15:40.200 are so many benefits. I've got a few more, but 0:15:40.240 --> 0:15:43.520 I won't, you know, I'll do one more. My last 0:15:43.520 --> 0:15:47.360 one is my last two. Let's do that. So my 0:15:47.400 --> 0:15:51.120 second last one is it improves muscular endurance because walking 0:15:51.160 --> 0:15:55.760 on a soft surface like sand fatigue's muscles quicker, which 0:15:55.840 --> 0:16:01.000 means you are now you're now tapping into, you know, 0:16:01.040 --> 0:16:05.200 an energy system and a level of conditioning that you 0:16:05.240 --> 0:16:08.600 don't when you're walking on the hard surface. So now 0:16:08.600 --> 0:16:11.360 you've got to work harder, in other words, and walk harder. 0:16:12.240 --> 0:16:16.080 So you're going to build not only fitness and strength 0:16:17.600 --> 0:16:22.600 and muscular endurance, but you're making your body, you know, 0:16:23.160 --> 0:16:26.520 more functional and operational. And the last one I just 0:16:26.600 --> 0:16:29.720 mentioned in there, which is lower body strength. So walking 0:16:29.800 --> 0:16:33.600 in soft sand builds functional lower body strength because you're 0:16:33.640 --> 0:16:38.160 working harder. You're now working the amount of resistance that 0:16:38.240 --> 0:16:43.440 you're working against when you're walking around suburbia is significantly 0:16:43.560 --> 0:16:47.560 less than the resistance that you're working against when you're 0:16:47.600 --> 0:16:51.960 on the soft sand. Now I'll get out of your hair. 0:16:52.200 --> 0:16:58.320 But think about how we could correlate this idea, like 0:16:58.400 --> 0:17:02.480 where we go, Well, there's walking, and there's walking, and 0:17:02.520 --> 0:17:05.119 you go, is walking good or bad? Well in terms 0:17:05.119 --> 0:17:09.000 of for fitness or strength, or aerobic endurance or muscular endurance, 0:17:09.080 --> 0:17:14.880 or balance or coordination or neural conditioning or well, it's 0:17:14.920 --> 0:17:17.000 not so much as walking good or bad. It's like, 0:17:17.119 --> 0:17:20.600 let's talk about the different kinds of walking. You know. 0:17:20.640 --> 0:17:26.800 We can talk about anything in this kind of light, 0:17:27.000 --> 0:17:29.440 and it's like, well, maybe it's all about the thing, 0:17:29.560 --> 0:17:33.000 or maybe it's about how we do the thing, you know, 0:17:33.000 --> 0:17:36.639 And that could be anything from walking walking on a 0:17:36.680 --> 0:17:41.520 hard surface to sand to having a conversation. Some conversations 0:17:41.560 --> 0:17:44.200 are easy, some are hard. Maybe we have the easy 0:17:44.240 --> 0:17:46.840 ones and avoid that. It's not about having a conversation. 0:17:46.960 --> 0:17:49.520 It's about the context, it's about the topic. It's about 0:17:50.119 --> 0:17:52.639 how important it is that we have that conversation with 0:17:52.760 --> 0:17:57.080 that person. So think about things that you commonly do 0:17:58.280 --> 0:18:01.760 which you could tweak or adjust, will modify there's one 0:18:01.880 --> 0:18:05.000 variable that you can change in the doing of that thing. 0:18:05.920 --> 0:18:07.959 Like for example, I'll give you a quick example, and 0:18:08.000 --> 0:18:10.000 this is another gym when I apologize. But there's a 0:18:11.119 --> 0:18:12.760 dude I was talking to recently. I see him in 0:18:12.800 --> 0:18:15.000 the gym, and he always he always does the same thing. 0:18:15.040 --> 0:18:18.119 For chest, he always bench presses, he always uses the bench, 0:18:18.119 --> 0:18:20.720 and he always uses the bar bell. I reckon. I've 0:18:20.720 --> 0:18:23.760 seen him for five years and he does that. He 0:18:23.840 --> 0:18:28.679 does that for chest and not much else. And we 0:18:28.680 --> 0:18:31.360 were talking and he was telling me that he's really stunted, 0:18:31.440 --> 0:18:35.320 as in, he's not improving, he's not getting stronger. And 0:18:35.359 --> 0:18:37.680 I said, well, why don't you do the exact same 0:18:37.840 --> 0:18:42.040 movement bench press on a bench, but do it with dumbbells. 0:18:43.280 --> 0:18:45.880 So all we're doing right there is changing one variable. 0:18:46.040 --> 0:18:48.960 We're going. Well, now instead of two hands on a bar, 0:18:49.040 --> 0:18:52.199 we've got two hands on two bars, two small bars. 0:18:52.720 --> 0:18:54.960 And now we're doing a movement in a way that 0:18:55.000 --> 0:18:58.639 we call unilateral. So we're lifting instead of doing say 0:18:58.680 --> 0:19:02.040 one hundred kilos with two hands two arms, now we 0:19:02.160 --> 0:19:05.720 may be doing fifty kilos each hand. That's a totally 0:19:05.760 --> 0:19:10.600 different beast. That's a totally different beast. So think about 0:19:10.640 --> 0:19:13.720 the things that you're currently doing that you can tweak 0:19:13.840 --> 0:19:16.440 or adapt or adjust or do a slightly different way 0:19:17.520 --> 0:19:21.480 for a much, much greater benefit. See you next time.