WEBVTT - Dr Stacy Simms: Exercise strategies that actually work 0:00:00.720 --> 0:00:03.160 Why is it so hard to get real answers about 0:00:03.200 --> 0:00:06.560 your health? If you've been told that everything looks fine, 0:00:06.760 --> 0:00:08.800 but you know that something is off, well, you're not 0:00:08.960 --> 0:00:12.800 imagining it. That's why I created Vitality three sixty to 0:00:12.880 --> 0:00:16.080 help you better understand what's going on inside your body 0:00:16.200 --> 0:00:19.040 so that you can take the targeted action needed. With 0:00:19.120 --> 0:00:22.639 a functional health approach plus testing, we go beyond the 0:00:22.720 --> 0:00:26.480 guesswork to uncover the root causes of your symptoms. I've 0:00:26.520 --> 0:00:30.280 teamed up with Dotty Asmina, an incredible integrative GP and 0:00:30.320 --> 0:00:33.479 together we will help you decode your body's signals and 0:00:33.560 --> 0:00:37.640 answer questions like why am I always exhausted? What's really 0:00:37.680 --> 0:00:41.720 causing my stubborn weight? Am I inflamed? Insulin resistant? Or 0:00:41.760 --> 0:00:45.560 maybe missing key nutrients? Because when you understand your body better, 0:00:45.800 --> 0:00:49.479 you can transform your health. Visit v three sixty dot health. 0:00:49.360 --> 0:00:50.920 Or check out the show notes for more. 0:00:52.360 --> 0:00:57.080 Every year, on my birthday, I gift myself a Dexa 0:00:57.080 --> 0:01:01.320 scam Happy birthday to me, and I have been doing 0:01:01.360 --> 0:01:06.080 this now since two thy thirteen. So if you're a 0:01:06.160 --> 0:01:10.160 data girl, oh my goodness, I have this gorgeous spreadsheet 0:01:10.319 --> 0:01:13.320 where every year I pump in the most important metrics 0:01:13.319 --> 0:01:16.720 out of my DESA scan, and really my goal has 0:01:16.800 --> 0:01:19.880 been to fight the clock. My goal has been to 0:01:19.959 --> 0:01:23.360 keep my body composition about the same more obviously even 0:01:23.480 --> 0:01:27.560 improving as I've been aging so ideally maybe losing a 0:01:27.600 --> 0:01:30.440 little bit of body fat and then of course gaining 0:01:30.520 --> 0:01:35.959 that beautiful lean muscle mass. So last year I decided 0:01:36.160 --> 0:01:39.480 to really focus on getting stronger. I'm a little bit 0:01:39.520 --> 0:01:42.160 of a pipsqueak, and I was like, this is my year. 0:01:42.200 --> 0:01:45.160 I'm gonna lay down some more beautiful muscle. 0:01:45.680 --> 0:01:46.640 I'm a crossfitter. 0:01:47.120 --> 0:01:49.920 And then on top of my CrossFit, I went and downloaded, 0:01:49.920 --> 0:01:50.800 which I've done. 0:01:50.600 --> 0:01:51.920 Before, this great app. 0:01:51.960 --> 0:01:54.919 It's called Smolov Junior and it's just a really simple 0:01:54.920 --> 0:01:57.280 protocol that you follow for three weeks, so you do 0:01:57.320 --> 0:01:59.040 it for dead lifts. I did it for dead lifts, 0:01:59.040 --> 0:02:01.320 I cycled through twice actually, and then I did it 0:02:01.360 --> 0:02:05.160 for squats as well, and boy did I get stronger. 0:02:05.720 --> 0:02:08.799 I actually managed to hit my goal last year, which 0:02:08.840 --> 0:02:10.920 was triple digits in the deadlift. 0:02:11.160 --> 0:02:14.119 I got to one hundred kilo deadlift. 0:02:14.000 --> 0:02:17.480 And it's only now a few kilos off deadlifting double 0:02:17.520 --> 0:02:19.919 my body weight. So I'm pretty proud of that, saying 0:02:19.960 --> 0:02:22.760 as I'm forty six and I'm also got to my 0:02:22.760 --> 0:02:24.840 goal of squorting one and a half times my body 0:02:24.880 --> 0:02:28.520 weight as well. So so so chuffed. So here I 0:02:28.560 --> 0:02:31.560 go walking in Chess, proud to my DEXA scan on 0:02:31.720 --> 0:02:35.000 the birthday. Can't wait to see this great lean muscle 0:02:35.040 --> 0:02:37.600 that I have laid down. Well, you want to know what? 0:02:38.440 --> 0:02:42.240 I gained one hundred grams of lean muscle in that 0:02:42.280 --> 0:02:49.640 twelve months, like nothing like hello, oh my goodness. My 0:02:49.680 --> 0:02:52.359 body fat had stayed the same, and I just like, 0:02:52.440 --> 0:02:57.160 it's measly, you know, insignificant amount of muscle mass, And 0:02:57.240 --> 0:02:57.800 I just. 0:02:57.760 --> 0:03:05.040 Thought, wtf. I'm a hard exerciser. So it just reminded me. 0:03:05.360 --> 0:03:09.120 How hard it is to lay down lean tissue in 0:03:09.160 --> 0:03:10.320 your forties and beyond. 0:03:10.600 --> 0:03:11.680 And the other thing it got me. 0:03:11.680 --> 0:03:15.000 Questioning was even though I didn't add a single kilo 0:03:15.040 --> 0:03:18.760 of muscle, I am so much stronger. I mean, I 0:03:18.840 --> 0:03:22.600 am physically stronger. My performance in the gym proves that. 0:03:22.760 --> 0:03:26.160 So I want to know is my body still healthier. 0:03:26.000 --> 0:03:40.800 Even though I didn't add any more muscle? This is healthy? 0:03:40.840 --> 0:03:41.960 Heer with Amelia Phillips. 0:03:42.640 --> 0:03:48.320 As this episode goes live, it is officially spring. Yeah, hey, 0:03:49.480 --> 0:03:53.680 music to this exercises is I just love the excitement 0:03:53.960 --> 0:03:57.080 in the zeitgeist around exercise in spring. Bring it on 0:03:57.240 --> 0:03:59.800 every single year. And look, when you've been in the 0:03:59.800 --> 0:04:03.360 health industry long enough, you know that this really does 0:04:03.520 --> 0:04:08.320 mean two things. Number one, more hay fever, but number two, 0:04:08.680 --> 0:04:12.640 busier gyms, more people out and about training, really wanting 0:04:12.680 --> 0:04:16.839 to maximize their results in of course, the shortest time 0:04:16.880 --> 0:04:17.760 frame possible. 0:04:17.800 --> 0:04:18.920 We want those quick wins. 0:04:19.240 --> 0:04:22.760 So what better time to bring in one of the 0:04:22.960 --> 0:04:28.840 world's leading experts on exercise, nutrition and female physiology, doctor 0:04:28.960 --> 0:04:32.560 Stacy Simms. Now, if you're not familiar with doctor Stacy, 0:04:32.640 --> 0:04:35.560 first of all, hello, where have you been, my friend? 0:04:35.640 --> 0:04:38.279 Because you are in for such a treat today. She 0:04:38.440 --> 0:04:42.680 is a world renowned exercise physiologist, a nutrition scientist, and 0:04:42.720 --> 0:04:48.560 a speaker who specializes in female specific training performance and 0:04:48.680 --> 0:04:52.279 hormonal health, which we all need. Is actually recently on 0:04:52.320 --> 0:04:55.840 the Mele Robins podcast for goodness sake, So guys, we 0:04:55.880 --> 0:04:56.960 are in the. 0:04:57.080 --> 0:04:59.960 Realm of queenhood here. Can I just say? 0:05:00.600 --> 0:05:04.800 She completed her post doctoral research at Stanford University really 0:05:04.839 --> 0:05:09.440 focusing on the sex differences in environmental and nutritional physiology, 0:05:09.720 --> 0:05:12.520 and she's got over twenty years experience helping women to 0:05:12.560 --> 0:05:16.760 optimize our fitness, recovery, and of course longevity. She's also 0:05:16.800 --> 0:05:21.000 the author of Raw and Game Changes, books that really 0:05:21.040 --> 0:05:25.599 empower women to train smarter, which clearly I need after 0:05:25.680 --> 0:05:30.000 my recent results. And she's recognized internationally for translating some 0:05:30.080 --> 0:05:34.880 really complex science into practical strategies for women of all ages. 0:05:34.920 --> 0:05:37.680 And of course I'm very passionate about women in midlife. 0:05:38.120 --> 0:05:40.960 Please guys follow her on the Instagram she's got almost 0:05:41.000 --> 0:05:43.320 a million followers and sign up to a newsletter. You 0:05:43.360 --> 0:05:46.760 are going to be educated and inspired, just like you 0:05:46.880 --> 0:05:49.520 would not believe. So if you are ready to get 0:05:49.520 --> 0:05:51.839 the most out of your exercise sessions, to learn how 0:05:51.880 --> 0:05:55.400 to recover smarter, and to really work with your body 0:05:55.520 --> 0:05:57.839 instead of against it, then my friend, you are in 0:05:57.880 --> 0:06:01.840 the right place. In today's episode is for you, Doctor Stacey. 0:06:02.360 --> 0:06:05.680 Thank you so much for coming on Healthy Her today. 0:06:06.240 --> 0:06:11.240 Before we finish this podcast, I need the name of 0:06:11.279 --> 0:06:13.760 that app because that sounds amazing. 0:06:14.080 --> 0:06:17.080 Oh it's Molov Junior. OMG. 0:06:17.240 --> 0:06:21.080 I've done it about four times in my life. Smolo 0:06:21.320 --> 0:06:25.760 v anything with an Eastern European name in it, smallov 0:06:25.839 --> 0:06:30.280 Bulgarian squats, Romanian deadlifts. You know is going to hurt, 0:06:32.520 --> 0:06:36.600 Sure it is. And so it's basically a calculation. You 0:06:36.920 --> 0:06:39.080 type in what your one RM is for a big 0:06:39.120 --> 0:06:41.919 compound move, like it works really well for squats, deadlifts, 0:06:42.320 --> 0:06:45.080 bench press. You type in your one RM and then 0:06:45.279 --> 0:06:47.120 it asks you do you want to improve by five 0:06:47.360 --> 0:06:49.160 or you put the percentage you want to improve by 0:06:49.240 --> 0:06:52.520 five percent over three weeks, and then it calculates your 0:06:52.560 --> 0:06:55.839 training protocol and it's just the one move. So basically 0:06:55.880 --> 0:06:58.560 you deadlift four times a week, but the sets and 0:06:58.600 --> 0:07:01.360 reps completely change in the weights and so it's super 0:07:01.400 --> 0:07:05.120 clever because the week starts quite light and so you're like, 0:07:05.160 --> 0:07:07.360 oh this, it feels totally manageable, and then by the 0:07:07.440 --> 0:07:09.320 end of the week you're doing a lot less reps 0:07:09.480 --> 0:07:12.440 but a heavier weight and more sets, and so it 0:07:12.520 --> 0:07:15.320 kind of creeps up on you. It's a really good one. 0:07:15.640 --> 0:07:19.160 Not for beginners because it is the same move, repeat it, 0:07:19.480 --> 0:07:22.040 but oh my gosh, it it gets you stronger. But 0:07:22.200 --> 0:07:24.880 as you can see, maybe not lying down more muscle. 0:07:25.920 --> 0:07:32.240 Yeah, building muscles. So I know it's it's like what, Yeah. 0:07:31.920 --> 0:07:35.520 I laugh so much when we talk about strength training 0:07:35.560 --> 0:07:37.120 and one of the first things women says, I don't 0:07:37.120 --> 0:07:42.520 want to bowl up, and I say, you wish look. 0:07:43.800 --> 0:07:44.080 For you. 0:07:44.600 --> 0:07:47.040 I know, I know, If only all right, doctor Stacy, 0:07:47.080 --> 0:07:49.560 I'm going to float a scenario with you. I want 0:07:49.560 --> 0:07:53.400 you to take yourself out of your amazing athletic body 0:07:53.920 --> 0:07:56.600 and I want you to picture this. You are a 0:07:56.680 --> 0:08:00.720 pery menopausal woman. You would call yourself an intermediate exercise U. 0:08:00.880 --> 0:08:05.000 So you know you've had bouts of high intensity exercise, 0:08:05.760 --> 0:08:07.920 you've had a big break, you know, you've had kids, 0:08:07.920 --> 0:08:09.480 maybe an injury here that you're intermediate. 0:08:09.520 --> 0:08:10.480 You're hot and cold. 0:08:11.080 --> 0:08:14.160 In the last few years, you've noticeably gained body fat 0:08:14.640 --> 0:08:18.320 and you're feeling a lot weaker. Now it's spring, you've 0:08:18.320 --> 0:08:21.280 decided this is it time to get back on the 0:08:21.360 --> 0:08:22.440 exercise bandwagon. 0:08:22.920 --> 0:08:24.160 You've got four hours a. 0:08:24.080 --> 0:08:26.960 Week to dedicate to structured exercise and maybe a little 0:08:26.960 --> 0:08:29.960 bit of incidental outside of that, and you'd really like 0:08:30.040 --> 0:08:33.040 to strip this extra body fat and also exercise for 0:08:33.120 --> 0:08:36.240 overall health span. What do you do in your four 0:08:36.480 --> 0:08:37.480 one hour sessions? 0:08:38.040 --> 0:08:41.960 Love this question? This is great. You think about spring, 0:08:42.000 --> 0:08:43.880 A lot of people want to be outside and then 0:08:43.920 --> 0:08:46.319 we often see like the weaker might not move back 0:08:46.320 --> 0:08:48.920 and do so for being outside, So we do want 0:08:48.960 --> 0:08:52.920 to incorporate some of the outside time to have the 0:08:52.960 --> 0:08:55.680 benefit of being with nature for stress release, especially with 0:08:55.720 --> 0:08:59.400 perimenopause and are tired, but why you're drive and we 0:08:59.480 --> 0:09:02.800 know that if you're getting more pair of sympathetic activation 0:09:03.120 --> 0:09:07.199 through that mental stress release of being outside, it helps 0:09:07.480 --> 0:09:11.040 with body comp because we're able to drop that sympathetic 0:09:11.120 --> 0:09:14.319 system that tired but wired and really feed forward to 0:09:14.320 --> 0:09:16.760 getting better sleep. That's where I'm going with us, because 0:09:16.800 --> 0:09:19.600 we need to really look at sleep and sleep optimization 0:09:19.760 --> 0:09:22.440 because we don't get good sleep. We can't budge the 0:09:22.480 --> 0:09:25.280 needle on any metric. So if I had four hours 0:09:25.320 --> 0:09:29.640 a week to dedicate, I would have at least one 0:09:30.080 --> 0:09:34.640 outside that would be really kind of low intensity stress release, 0:09:34.840 --> 0:09:37.040 going for a walk in green space if you can, 0:09:37.240 --> 0:09:40.520 or run or ride or something that's outside, and then 0:09:40.559 --> 0:09:43.120 I would have one that could either be outside or 0:09:43.160 --> 0:09:46.280 inside that was strength oriented. So if we're looking at 0:09:46.320 --> 0:09:49.240 an outside strength orientation, it could be going to a 0:09:49.240 --> 0:09:53.840 playground and using resistance bands to add load with confidence 0:09:53.960 --> 0:09:58.319 to be doing lunges, pull ups, any kind of body 0:09:58.320 --> 0:10:01.560 weight action. That's going to give you the tendon and 0:10:01.600 --> 0:10:04.840 the ligament and the muscular poll that you want for 0:10:04.880 --> 0:10:08.560 that strength. And if it's inside, you can do the 0:10:08.600 --> 0:10:11.200 same thing with resistance vans on a rig or in 0:10:11.240 --> 0:10:15.320 your garage. And then I'd have two dedicated sessions in 0:10:15.360 --> 0:10:19.120 the gym, and the two dedicated sessions would be a 0:10:19.160 --> 0:10:24.440 mobilization warm up, so you're actually working to mobilize the joints, 0:10:24.679 --> 0:10:26.920 so you're not stretching. You're trying to open up all 0:10:26.920 --> 0:10:29.920 the joint capsules, get better range of motion. Yeah, and 0:10:30.000 --> 0:10:35.400 then I would have a knee forward, squat focus, heavier session. 0:10:35.679 --> 0:10:39.760 When you're first phasing in, it's going to be more reps, 0:10:39.920 --> 0:10:41.679 lighter load, getting that motion in. 0:10:42.040 --> 0:10:45.080 You just say knee forward. Can you just explain what 0:10:45.080 --> 0:10:46.200 you mean by knee forward? 0:10:46.440 --> 0:10:50.199 We think about lower body. We have squat and lunges, 0:10:50.559 --> 0:10:53.720 and we also have things like hip thrusts and deadlifts. 0:10:54.080 --> 0:10:56.800 So we're talking about the knee forward. It's more of 0:10:56.880 --> 0:11:01.800 our lunges, our step forward lunges, squads, anything is going 0:11:01.840 --> 0:11:04.400 to be more quad dominant but also works the glutes. 0:11:04.520 --> 0:11:07.160 And why is that women. 0:11:07.040 --> 0:11:09.600 For the most part are quad dominant, but we don't 0:11:09.640 --> 0:11:13.760 necessarily have the quad strength for appropriate reception and being 0:11:13.800 --> 0:11:17.360 able to be reactive to side steps. And if we 0:11:17.400 --> 0:11:19.360 have kids or we're going for a walk on a trail, 0:11:19.440 --> 0:11:21.600 we need to have that appropriate reception for some of 0:11:21.600 --> 0:11:24.400 that cutting motion, and we need to have really strong 0:11:24.480 --> 0:11:27.760 quads in and around and muscles around the knee to 0:11:27.800 --> 0:11:30.720 protect the knee and become bulletproof. The other thing we 0:11:30.760 --> 0:11:34.640 see in perimenopause is there's an upsurge of joint pain 0:11:34.920 --> 0:11:40.800 and osteoarthritis. So if we're creating bulletproof knees through more 0:11:41.160 --> 0:11:45.640 knee forward motion and ned forward strength, then we are 0:11:46.400 --> 0:11:50.640 feeding forward to preventing pain in the joint and offshooting 0:11:50.679 --> 0:11:53.440 some poor muscle patterns that might occur with joint pain 0:11:53.520 --> 0:11:54.480 or osteoarthritis. 0:11:54.920 --> 0:11:58.240 Oh, that makes so much sense, And sorry I interrupted you. 0:11:58.240 --> 0:12:01.080 You're in the middle of explaining the the gym. 0:12:00.760 --> 0:12:04.440 Focused workout, so sorry, let's just circle back to that. 0:12:04.800 --> 0:12:08.079 So we do our mobilization and that's maybe ten minutes, 0:12:08.280 --> 0:12:10.800 and then we have twenty in to twenty five minutes 0:12:10.880 --> 0:12:13.880 of a really focused need forward workout, So that could 0:12:13.880 --> 0:12:18.400 be front squats, back squats with like volt garan split squats, 0:12:18.440 --> 0:12:20.840 so it's not a lot of different movements, they're just 0:12:20.960 --> 0:12:24.280 very focused. And then we finish with some jump training, 0:12:24.320 --> 0:12:27.440 so it's either plyometric type stuff or maybe if we're 0:12:27.640 --> 0:12:31.920 just starting to learn plio, we're doing band assisted pogos, 0:12:32.440 --> 0:12:34.400 which is going to give us some high intensity work, 0:12:34.440 --> 0:12:37.600 but it's also going to work on strengthening the joints 0:12:37.600 --> 0:12:40.079 and the ligaments and the movement patterns for jumping, and 0:12:40.160 --> 0:12:43.800 jumping is important for bone health. The next gym session 0:12:43.840 --> 0:12:47.600 would be very similar in the mobilization and the plio 0:12:47.720 --> 0:12:49.600 or jump focus, and in the middle will be more 0:12:49.600 --> 0:12:52.600 posterior chain. So this is where you might be doing 0:12:52.679 --> 0:12:56.040 hip thrust and bent over row, so you're getting that 0:12:56.120 --> 0:12:59.640 hinge motion, but you're strengthening upper and lower body of 0:12:59.679 --> 0:13:00.000 the same time. 0:13:00.760 --> 0:13:05.080 And so why posterior when you talk about knee forward 0:13:05.160 --> 0:13:08.080 in that previous day, now you're talking about more posterior training. 0:13:08.120 --> 0:13:11.000 Can you give us a little background as to why 0:13:11.040 --> 0:13:12.040 you want to focus on that. 0:13:12.720 --> 0:13:17.240 Yeah, so women are, like I said earlier, quad dominant, 0:13:17.240 --> 0:13:19.760 and we don't really tend to turn on our glutes, 0:13:19.880 --> 0:13:22.520 and we tend to very weak ham strings. We want 0:13:22.600 --> 0:13:24.840 to be bulletproof in the knees and the hips. We 0:13:24.880 --> 0:13:28.120 also have to have strong reactive hamstrings and also work 0:13:28.160 --> 0:13:31.240 the glutes. We sit most of the time all day 0:13:31.280 --> 0:13:33.960 and that turns the glutes up, makes the hamstrings soft, 0:13:34.240 --> 0:13:36.400 so we want to be able to activate that right, 0:13:36.559 --> 0:13:39.080 and we also need some upper body kind of pulling 0:13:39.120 --> 0:13:39.520 you back. 0:13:40.000 --> 0:13:44.760 Yeah, So we spend our whole life rounded and leaning forward. 0:13:44.840 --> 0:13:47.200 So posterior work is opening up. 0:13:48.360 --> 0:13:53.440 Yeah, exactly. When we open it up and feel that space, 0:13:53.640 --> 0:13:57.320 it allows us to stand up stronger, breathe better. And 0:13:57.360 --> 0:13:59.160 as I like to tell people, you want to be 0:13:59.200 --> 0:14:01.640 able to take up and have that confidence. So if 0:14:01.679 --> 0:14:04.280 you're walking on the footpath and there are three coming 0:14:04.320 --> 0:14:07.520 towards you, don't move, have them move because you know 0:14:07.920 --> 0:14:09.560 you don't want to have to step down off the curve. 0:14:09.720 --> 0:14:12.720 So if you have that confidence around you from being 0:14:12.760 --> 0:14:16.160 strong and open, you're just like, yeah, I'm not moving. Yeah. 0:14:16.240 --> 0:14:20.120 So it's a confidence building thing with that postural change. 0:14:20.360 --> 0:14:23.160 Okay, ah, that just sounds amazing. 0:14:23.240 --> 0:14:25.200 All right, So we've got out ten minutes of mobility, 0:14:25.240 --> 0:14:28.000 we've got our kind of twenty to thirty minutes of strength, 0:14:28.080 --> 0:14:29.920 slightly different focus on each day. 0:14:30.640 --> 0:14:33.640 What else have we got in those two gym sessions and. 0:14:33.560 --> 0:14:36.240 Then we finished with the high intensity work. So it's 0:14:36.360 --> 0:14:38.960 apply o work, or it's jump training, or it's sprint 0:14:39.040 --> 0:14:42.840 interval work. And the reason for that super super high 0:14:42.920 --> 0:14:47.640 intensity but short bout is it allows our body to 0:14:48.600 --> 0:14:52.760 understand a very strong, super strong stress, but it's not 0:14:52.880 --> 0:14:56.720 something that is going to necessarily be overly taxing to 0:14:56.760 --> 0:15:00.520 cause injury or burnout. So the other when we think 0:15:00.520 --> 0:15:03.600 about that high intensity work, it's one of the fastest 0:15:03.640 --> 0:15:07.680 ways to signal the body to stop storing visceral fat 0:15:08.240 --> 0:15:10.200 and it also works with brain health. 0:15:10.760 --> 0:15:11.520 Is that right? 0:15:12.840 --> 0:15:17.960 So in our little scenario here where intermediate exercises and 0:15:18.000 --> 0:15:19.880 we're kind of coming off probably a bit of a 0:15:20.000 --> 0:15:23.800 lull through winter, what would you see as a good 0:15:23.880 --> 0:15:29.360 high intensity finisher that maybe we don't feel confident doing 0:15:29.400 --> 0:15:33.320 these big jumping moves right yet, what's a couple of 0:15:33.360 --> 0:15:35.120 examples of what we could do instead? 0:15:36.480 --> 0:15:38.720 And if you're coming back from injury or you have 0:15:38.800 --> 0:15:41.640 store joints, you don't necessarily want to do box jumps 0:15:41.720 --> 0:15:43.840 or anything like that. So, like I said, we could 0:15:43.840 --> 0:15:47.120 do band assisted pogos. But more to the fact, that's 0:15:47.160 --> 0:15:50.600 a little bit easier to kind of get people's head 0:15:50.600 --> 0:15:53.320 around as doing an explosive kettlebell swing. So it's a 0:15:53.400 --> 0:15:55.560 little bit heavier than what you would want, and you're 0:15:55.600 --> 0:15:57.920 only coming up to eye height. You're not going all 0:15:57.920 --> 0:16:01.120 the way overhead. Maybe you're doing battle ropes. We'll be 0:16:01.160 --> 0:16:04.840 doing really heavy ropes to get that high intensity. Yet 0:16:05.280 --> 0:16:06.720 you could do peace. 0:16:06.960 --> 0:16:11.680 You could do no one lacks you right now? What 0:16:11.760 --> 0:16:12.920 about buy can row? 0:16:13.080 --> 0:16:16.480 What about just getting on a stationary cardio machine and 0:16:16.680 --> 0:16:19.320 just going hard twenty seconds on, ten seconds off, well 0:16:19.360 --> 0:16:21.320 forty five seconds on fifteen seconds off. 0:16:22.040 --> 0:16:25.320 When we talk it sprinted interval training. In this age group, 0:16:25.520 --> 0:16:27.960 we're looking at thirty seconds as hard as you can 0:16:28.200 --> 0:16:30.280 or less, So twenty to thirty seconds as hard as 0:16:30.280 --> 0:16:33.880 you possibly can and a full two minutes recovery, because 0:16:33.880 --> 0:16:37.240 we want each of those intervals to be as hard 0:16:37.320 --> 0:16:40.000 as you can possibly go. And if you're doing Tobata 0:16:40.080 --> 0:16:42.640 style or you're only having ten to fifteen seconds off, 0:16:42.680 --> 0:16:45.080 it puts you more in a moderate intensity, not a 0:16:45.080 --> 0:16:48.200 super high intensity. So you could do as salt bike, 0:16:48.280 --> 0:16:51.040 you could do the rower. I would not say treadmill 0:16:51.160 --> 0:16:54.120 because you can't really jump on treadmill confidently and run 0:16:54.160 --> 0:16:56.640 at top speed for thirty seconds and jump off it's 0:16:56.680 --> 0:17:01.360 too dangerous. Yeah, it's really proficient. But even then it's 0:17:01.480 --> 0:17:03.800 something that you can't really get up to speed. 0:17:04.040 --> 0:17:07.600 You might become treadmill roadkill, which we've all we've all 0:17:07.640 --> 0:17:08.159 done at. 0:17:08.000 --> 0:17:08.920 Some point in our life. 0:17:08.960 --> 0:17:11.639 I've been scrolling on my phone and half my foot's 0:17:11.640 --> 0:17:15.440 gone off the belt and the other half is yeah, yeah, 0:17:15.600 --> 0:17:17.080 stop suddenly, and yep. 0:17:17.119 --> 0:17:18.320 It's always pretty, isn't it. 0:17:18.440 --> 0:17:21.040 Yeah, so we leave the treadmill alone. So really, it's 0:17:21.080 --> 0:17:23.960 any mode that you feel confident, and the more that 0:17:24.000 --> 0:17:25.760 you do it, the more confident you get, the more 0:17:25.800 --> 0:17:28.440 you can get into it. But I would really urge 0:17:28.560 --> 0:17:32.080 everyone to put a little bit of jump work in. 0:17:32.359 --> 0:17:35.240 So that's why I really like resistance bands. You could 0:17:36.000 --> 0:17:39.360 have a resistance band tied around the rig and then 0:17:39.520 --> 0:17:42.119 around your waist and you could do jumping lunges to 0:17:42.200 --> 0:17:45.320 help you with that, or you tie it above on 0:17:45.400 --> 0:17:47.480 the pull up bar and you're holding onto it and 0:17:47.600 --> 0:17:50.840 you can do jump motion that way. Because it's not 0:17:50.960 --> 0:17:54.480 about how high yet or how explosive you are. It's 0:17:54.480 --> 0:17:58.800 about getting that kind of rebound information and ground reactive 0:17:58.840 --> 0:18:01.520 force through the bone, the tend in through the ligaments 0:18:01.840 --> 0:18:05.720 and get that muscular component ready for you to be 0:18:05.800 --> 0:18:07.520 able to independently jump. 0:18:07.720 --> 0:18:10.560 What are your thoughts on a couple of I guess 0:18:10.720 --> 0:18:16.040 precursors to jump training? For example, a slam ball where 0:18:16.080 --> 0:18:19.360 you might pick a heavy slam balls. They're a bit 0:18:19.400 --> 0:18:22.400 different to a med ball because they're just these really heavy, 0:18:22.720 --> 0:18:25.840 dull balls that you pick up over your head, super heavy, 0:18:25.880 --> 0:18:28.120 and you just peg them down on the ground as 0:18:28.160 --> 0:18:29.000 hard as you can. 0:18:29.280 --> 0:18:30.240 Would you see. 0:18:30.000 --> 0:18:35.000 That as a type of I guess explosive training as 0:18:35.000 --> 0:18:36.600 a precursor. 0:18:36.480 --> 0:18:39.760 Yes, in high intensity, but it still does not work 0:18:39.800 --> 0:18:43.560 the same as the jumping motions, okay, because the goal 0:18:43.600 --> 0:18:46.520 that we want from a jump motion is to have 0:18:46.640 --> 0:18:50.359 the ground reactive force go through the entire skeletal system, 0:18:50.640 --> 0:18:54.840 and that means landing hard. Doesn't have to be high, 0:18:54.920 --> 0:18:56.000 but it should be hard. 0:18:56.320 --> 0:18:56.679 Okay. 0:18:56.720 --> 0:18:59.520 So another precursor for you, love your thoughts is if 0:18:59.560 --> 0:19:02.400 you're doing it dead hang So whether you're the outdoor 0:19:02.440 --> 0:19:05.320 person in the kid's playground and you find like a 0:19:05.400 --> 0:19:08.400 monkey by area that you can maybe jump up, and 0:19:08.480 --> 0:19:11.040 you know your feet are maybe thirty centimeters or less 0:19:11.160 --> 0:19:13.840 twenty centimeters off the ground and you're hanging there dead 0:19:13.880 --> 0:19:16.040 hang for your thirty seconds or whatever you can do, 0:19:16.119 --> 0:19:18.680 and then you let go and you drop to the ground. 0:19:19.080 --> 0:19:22.280 Is that does that get the doctor Stacey tick of approval? 0:19:22.480 --> 0:19:25.280 It does? It does because when we talk about jump 0:19:25.320 --> 0:19:29.080 training for bone health, you really aren't jumping that high. 0:19:29.760 --> 0:19:32.160 And it could be a very low depth jump, which 0:19:32.200 --> 0:19:34.000 is kind of like a dead hang to drop into 0:19:34.000 --> 0:19:39.600 the ground. It could be stepping off a stair hard right, 0:19:39.720 --> 0:19:42.720 one foot down, two feet down. It's not a full 0:19:43.160 --> 0:19:45.439 box jump. If you start putting a full box jump in, 0:19:45.520 --> 0:19:48.240 that's more applyometric, high intensity with a little bit of 0:19:48.280 --> 0:19:52.400 that ground reactive force. But yeah, because we forget how 0:19:52.400 --> 0:19:54.600 to jump, and we forget how to land. Because if 0:19:54.640 --> 0:19:56.600 you think about kids skipping down the road, when was 0:19:56.640 --> 0:19:57.960 the last time you were skipping? 0:19:58.280 --> 0:20:01.720 Yeah, I know, not a pretty site hour. 0:20:02.240 --> 0:20:06.080 So we forget and our body forgets how to generate 0:20:06.160 --> 0:20:09.560 force and absorb the impact. And I mean even skipping 0:20:09.640 --> 0:20:11.440 is a good precursor for a jump training. 0:20:11.640 --> 0:20:13.200 Yeah, and actually it is fun. 0:20:13.200 --> 0:20:15.440 We do do a little bit of skipping, and besides 0:20:15.480 --> 0:20:17.879 getting whip marks all over my legs and arms, it 0:20:18.000 --> 0:20:22.879 is actually quite enjoyable. Thank you first of all for 0:20:22.920 --> 0:20:25.520 giving us that snapshot, and I hope for those of 0:20:25.560 --> 0:20:30.520 you that do fit that intermediate exercise bucket that gives 0:20:30.560 --> 0:20:33.680 you a lovely framework from which you can build. 0:20:33.720 --> 0:20:34.760 And if you're sitting there. 0:20:34.640 --> 0:20:38.919 And you're hearing these words back squats, Bulgarians, splits, Pogo 0:20:39.000 --> 0:20:41.000 and you're going what what what what? You know this 0:20:41.040 --> 0:20:42.880 could be your wake up call to say maybe it's 0:20:42.920 --> 0:20:44.280 time to invest in a personal trainer. 0:20:44.480 --> 0:20:45.160 And maybe you. 0:20:45.080 --> 0:20:48.600 Say you scribble down doctor Stacy's little framework and you 0:20:48.640 --> 0:20:50.800 go to this trainer and you know, chat to them 0:20:50.880 --> 0:20:52.760 about this is the kind of program. I want you 0:20:52.800 --> 0:20:54.600 to write me and teach me some of these really 0:20:54.640 --> 0:20:58.160 foundational moves because it is money well spent, don't you think. 0:20:58.280 --> 0:21:01.200 Absolutely looking at move And the one thing I have 0:21:01.280 --> 0:21:04.320 found when women are not confident in the gym and 0:21:04.320 --> 0:21:07.000 they go hire a personal trainer, they're afraid to speak 0:21:07.080 --> 0:21:09.280 up with what they want, so they end up filling 0:21:09.359 --> 0:21:12.800 an entire hour in doing things that are not really 0:21:12.920 --> 0:21:17.760 optimal because a personal trainer feels obligated to fill that 0:21:17.800 --> 0:21:20.199 whole out. But if you go with a framework and say, hey, 0:21:20.200 --> 0:21:21.760 I want to do some mobilization. I want to do 0:21:21.800 --> 0:21:23.640 some heavy lifting and I want to do some jump 0:21:23.720 --> 0:21:26.240