WEBVTT - An Easy Workout for Sleep Deprived Parents 

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<v Speaker 1>Hi, and welcome back to Bounce Forward with me, tiff Haul.

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<v Speaker 1>I'd like to acknowledge the traditional custodians of the land

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<v Speaker 1>on which I'm recording this podcast, the wrendry people of

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<v Speaker 1>the cooler Nation. I pay my respects for elders past

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<v Speaker 1>and present. Nicole reached out. I have an eight month

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<v Speaker 1>old and she's in a sleep regression as well as

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<v Speaker 1>teething like crazy. I haven't slept properly in months, and

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<v Speaker 1>it's starting to take its toll. I know it's just

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<v Speaker 1>a season, and soon she will be older and sleeping

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<v Speaker 1>better and I can get back to lifestyle that I love.

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<v Speaker 1>But for now, what is the most important aspects? I

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<v Speaker 1>should be focusing on clean eating, just reaching my water,

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<v Speaker 1>golf for the day at least, something like getting a

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<v Speaker 1>walk in. Sometimes even these are a challenge. What are

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<v Speaker 1>the best exercises to stick to when you're feeling sleep deprived?

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<v Speaker 2>Oh, Nicole, I feel you.

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<v Speaker 1>Every mom out there is feeling you right now, you know,

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<v Speaker 1>And I've been through horrendous moments with my key.

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<v Speaker 2>It's teething sicknesses.

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<v Speaker 1>Just blatantly I'm not going to sleep, mum and standing

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<v Speaker 1>up in my cot you know, and you're watching them

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<v Speaker 1>on the monosor going, oh my goodness, go to sleep,

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<v Speaker 1>and they just won't. It's highly frustrating and it's very fatiguing.

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<v Speaker 1>Now I'm a big believer. My personal motto is something

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<v Speaker 1>comes from something, but nothing comes from nothing. So I

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<v Speaker 1>really like to rely on exercise snacking rather than doing

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<v Speaker 1>structured exercise when I'm fatigued. And this is really really

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<v Speaker 1>important when you sleep deprived. It's important to lower the

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<v Speaker 1>intensity so you don't want to be at risk of

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<v Speaker 1>injury or overstressing your body which is already under so

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<v Speaker 1>much strain from sleep deprivation. So best types of exercise

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<v Speaker 1>when you're sleep deprived really it's whatever you can do,

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<v Speaker 1>whatever you feel like you have the energy to cope with.

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<v Speaker 1>I like to keep it light, light, aerobic activity, walking

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<v Speaker 1>really slow, jog really cycling, it in easy pace, or

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<v Speaker 1>swimming because it boost circulation, releases those endorphins, which boosts

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<v Speaker 1>mood when you're sleep deprived, and it improves energy and

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<v Speaker 1>mood without overtaxing your body. Right stretching or yoga. Big

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<v Speaker 1>fan of this as an exercise snack. Child's pose cat

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<v Speaker 1>cow forward folds feel beautiful when you're sleep deprived, and

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<v Speaker 1>it reduces that muscle tension, promotes relaxation, and it helps

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<v Speaker 1>you reset your nervous system. So I always like to

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<v Speaker 1>think about exercise when I'm sleep deprived, and it still

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<v Speaker 1>happens at minus seven and two as not exercise but

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<v Speaker 1>regulating nervous system. I'm not burning calories, I'm regulating my

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<v Speaker 1>nervous system. And the more you regulate your nervous system,

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<v Speaker 1>the more that you're able to then get a good

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<v Speaker 1>night's sleep when you can.

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<v Speaker 2>Okay. So then you've got body.

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<v Speaker 1>Weight exercises like push up, squats, lunges in the lounge room,

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<v Speaker 1>train with my TXO, select a ten minute express workout

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<v Speaker 1>and just do ten minute and it's press play. Let

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<v Speaker 1>the trainer tell you what you need to do and

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<v Speaker 1>take your mind off what am I going to do?

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<v Speaker 2>How many push ups, how many reps? How many sets?

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<v Speaker 1>Take that stress out of it and do a home

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<v Speaker 1>workout maintains that activity level without the heavy weights, okay,

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<v Speaker 1>and then low intensity strength training. If you want to

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<v Speaker 1>get out of the house because you've had a bad night,

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<v Speaker 1>just go and do some light weights that aren't going

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<v Speaker 1>to stress your nervous system. You want to avoid high

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<v Speaker 1>intensity workouts you hit training, for example, because they're going

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<v Speaker 1>to increase your cortersole levels and strain your body further.

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<v Speaker 1>You want to really reduce your loads with heavy lifting

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<v Speaker 1>because again poor focus, lack of coordination, because you haven't slept,

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<v Speaker 1>you're likely to injure yourself.

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<v Speaker 2>And I've injured myself multiple times.

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<v Speaker 1>I fell over doing a step up holding some weights

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<v Speaker 1>when I was sleep deprived and I had to have

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<v Speaker 1>a risk reconstruction, and I just fell backwards.

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<v Speaker 2>It was just a wobble in coordination.

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<v Speaker 1>But because I was sleep deprived and I just had VADA,

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<v Speaker 1>that led to another surgery. And then you want to

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<v Speaker 1>really minimize prolonged and very intense cardio because this leads

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<v Speaker 1>to just over exhaustion and already fatigued system like nervous system,

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<v Speaker 1>it's just going to great. So you really want to

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<v Speaker 1>listen to your body at this time. If you're feeling

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<v Speaker 1>dizzy mentally foggy, it's also okay to wave the white flag.

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<v Speaker 2>And do nothing, have a rest day. You don't need

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<v Speaker 2>to exercise.

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<v Speaker 1>Sleep deprivation is clinically proven to dehydrate you, so you

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<v Speaker 1>want to make sure that you're drinking a lot of

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<v Speaker 1>water before and after exercise, and even on those days

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<v Speaker 1>when you don't do any exercise but you are sleep deprived,

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<v Speaker 1>keep the session short, twenty minutes max right, and then

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<v Speaker 1>just focus on movement quality over the quantities. So make

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<v Speaker 1>sure that your form is good, that you're doing something

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<v Speaker 1>that is not intense, and that you're feeling really good

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<v Speaker 1>about the technique so there's no injury. I'm a big

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<v Speaker 1>believer in exercise snack, So ten minutes, twenty minutes, it

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<v Speaker 1>all counts to really boost your endorphins. It's so important,

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<v Speaker 1>and you can then feel more resilient to deal with

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<v Speaker 1>the next night that's going to come up, because there

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<v Speaker 1>are no days off as a parent, and I think

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<v Speaker 1>that realization hit me like a ton of bricks when

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<v Speaker 1>I had arnold. There are no days off, there are

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<v Speaker 1>no recovery days, there are no reset days, there's no

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<v Speaker 1>sleeping in, there's no catching up, and so you have

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<v Speaker 1>to then make your schedule have what I call green

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<v Speaker 1>time where there is recovery and relaxation time built in

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<v Speaker 1>around the red time, which is the stress time, and

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<v Speaker 1>that stress time at nights, if you're having a red

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<v Speaker 1>night where there's no sleep and you're highly stressed from work,

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<v Speaker 1>then you need to make sure that your morning isn't

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<v Speaker 1>having a red training session that's intense. You need something green,

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<v Speaker 1>like a yoga session or stretching session, or just nothing

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<v Speaker 1>at all.

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<v Speaker 2>Nicole, It's really, really, really tough.

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<v Speaker 1>But the good thing is as they get older, it

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<v Speaker 1>does get easier. The sleepless nights do happen, but they

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<v Speaker 1>only happen on occasion when they're sick or when they

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<v Speaker 1>have a bad dream. And you know, it does get easier,

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<v Speaker 1>but you're in the trenches at the moment, and you

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<v Speaker 1>really need to have self acceptance and compassion for yourself

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<v Speaker 1>at the moment and make sure that even if you're

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<v Speaker 1>getting your walk in, even if you're hitting a water

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<v Speaker 1>golf for the day, that is something and something comes

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<v Speaker 1>from something, but nothing comes from nothing. Becky contacted me

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<v Speaker 1>with a great question tip help. I've jumped on the

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<v Speaker 1>smart watch bandwagon and with all the data, this thing

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<v Speaker 1>says my VEO two is poor and I'm twelve years

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<v Speaker 1>older than my actual age.

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<v Speaker 2>How do I fix this?

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<v Speaker 1>Do I just run every day until my cardiovascular system

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<v Speaker 1>is better? Is this just a theoretical number? Surely watch

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<v Speaker 1>on my risk can't measure this accurately? Such a good question, Becky,

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<v Speaker 1>Oh yes, okay, So for everyone listening out there, let's

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<v Speaker 1>start with what is a votwo max?

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<v Speaker 2>Okay?

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<v Speaker 1>So, votwo max, or maximum oxygen uptake, is the maximum

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<v Speaker 1>amount of oxygen your body can utilize during intense exercise.

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<v Speaker 1>So it's considered a key indicator of cardiovascular fitness and

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<v Speaker 1>aerobic endurance. So votwo max is typically measured in milli

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<v Speaker 1>liters of oxygen per kilogram of body weight per minute.

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<v Speaker 1>The higher your VO two max, the more oxygen your

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<v Speaker 1>body can use, and the better your physical fitness level.

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<v Speaker 1>And it depends on a few factors. So you've got

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<v Speaker 1>your heart and lung function. How efficiently your heart pumps

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<v Speaker 1>blood and your lungs transfer oxygen, so that's like one factor.

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<v Speaker 1>You've got muscle efficiency, how well can muscles use that oxygen?

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<v Speaker 2>And then you've got your age in genetics.

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<v Speaker 1>Okay, because your votwo max will generally decline as you

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<v Speaker 1>get older. So how do you improve your VO two

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<v Speaker 1>max and your training? Such a cool question. So there's

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<v Speaker 1>about three or four ways you can do this. Number

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<v Speaker 1>one and the biggest bang for your buck. And my

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<v Speaker 1>favorite is high intensity interval training, so short bursts of

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<v Speaker 1>high intensity effort followed by recovery periods. Example, thirty seconds

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<v Speaker 1>of a run followed by one minute recovery repeat, you know,

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<v Speaker 1>for twenty minutes. That's an example of high intensity interval training.

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<v Speaker 1>Very simple example. And hit improves both your aerobic and

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<v Speaker 1>your anaerobic energy system. So your VO two max is

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<v Speaker 1>going to soar if you keep doing your HIT, then

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<v Speaker 1>you've got long, steady state cardios. Some people are big

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<v Speaker 1>fans of this. They love going for a long run.

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<v Speaker 1>It's good, it's meditating for them, it's good for their

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<v Speaker 1>mental health. You're outside, I totally get it, whether it's cycling, running, walking,

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<v Speaker 1>going for a swim for third to ninety minutes. This

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<v Speaker 1>strengthens your hardened lungs and it improves your overall oxygen delivery.

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<v Speaker 1>Then you've got your threshold training, so exercising at or

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<v Speaker 1>just below your lactate threshold, or the point where your

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<v Speaker 1>body produces more lactic acid than it can clear. An

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<v Speaker 1>example of this is like running at a really challenging

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<v Speaker 1>pace for twenty to forty minutes, and this increases your

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<v Speaker 1>ability to sustain higher intensities for longer. It's a really

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<v Speaker 1>good way of training, but you do need to be

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<v Speaker 1>very fit for it, so it's not something I would

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<v Speaker 1>give a beginner, Okay, so you would need to be

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<v Speaker 1>kind of have an established fitness level before you try

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<v Speaker 1>some threshold training. Then other types of training you can

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<v Speaker 1>do you cross training and fart lick training, which is

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<v Speaker 1>a mix of steady state cardio and intervals.

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<v Speaker 2>But also I have.

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<v Speaker 1>To mention my favorite TODA strength training, which incorporates you know,

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<v Speaker 1>all your big lips like dead lifts, squats, and it

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<v Speaker 1>builds that muscular strength and endurance. And people don't know

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<v Speaker 1>this about strength training, but the stronger your muscles, the

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<v Speaker 1>more oxygen they can carry and the more efficiently they

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<v Speaker 1>extract that oxygen and therefore your votwo max is going

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<v Speaker 1>to go up. So strength training is really really good

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<v Speaker 1>for you. Now, nutrition wise, you know, you need a

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<v Speaker 1>balanced diet rich in whole foods that fuel your training

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<v Speaker 1>and recovery. So that's a lifestyle factor that will support

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<v Speaker 1>your votwo max improvement. Rest and recovery is really important

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<v Speaker 1>as well, because the more your muscle rests, the more

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<v Speaker 1>it can optimize performance of course, hydration is really important

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<v Speaker 1>for cardiovascular function and sleep. High quality sleep critical for

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<v Speaker 1>that adaptation of the muscles and to really recover. So

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<v Speaker 1>you can regularly test your votwo max through using fitness apps.

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<v Speaker 1>You know, wearable device is seeing a pt that can

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<v Speaker 1>take you through a VO two max tests physical tests.

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<v Speaker 1>But let's look at the smart watches and how they

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<v Speaker 1>actually work. So smart watches use algorithms that rely on

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<v Speaker 1>data that they collect from you, such as heart rate, speed,

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<v Speaker 1>and distance which is tracked through GPS for outdoor activities

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<v Speaker 1>like running or cycling, your activity type that you select

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<v Speaker 1>like walking, running outdoors, cycling, indoors, strength training, hit, whatever

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<v Speaker 1>you select, and then the inputs of age, weight, fitness

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<v Speaker 1>level that you usually provide to your watch, and these

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<v Speaker 1>metrics are combined with known physiological models to estimate VO

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<v Speaker 1>two max without requiring direct oxygen consumption measurements. Okay, but

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<v Speaker 1>there are certain factors that affect accuracy, so type of exercise.

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<v Speaker 1>For example, your VO two max estimates are more most

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<v Speaker 1>accurate for running and cycling because those activities match the

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<v Speaker 1>models used in smart watch algorithms. Right for other activities

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<v Speaker 1>like say you're on the elliptical machine at the gym,

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<v Speaker 1>the data may be less reliable. There's not that much testing.

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<v Speaker 1>Heart rate monitoring optical heart rate sensors. These are aleds

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<v Speaker 1>to measure blood flow and may be less accurate during

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<v Speaker 1>high intensity exercise or activities involving a lot of risk movement,

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<v Speaker 1>and we are very active with our risks when we're moving.

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<v Speaker 1>Chest straps when they're paired, are more accurate. Okay, so

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<v Speaker 1>you know, you get the heart rate monitor that you

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<v Speaker 1>put around your chest just under your bra line. They

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<v Speaker 1>measure heart rates so much more accurately, and they will

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<v Speaker 1>show you the VO two max estimates much more accurately.

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<v Speaker 1>Then you've got environmental conditions that you really have to

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<v Speaker 1>think about, heat, humidity, altitude. These can all skew results,

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<v Speaker 1>and the quality of the algorithm varies by brand model

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<v Speaker 1>as well. So premium devices like your garment, your apple,

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<v Speaker 1>your tend to have more refined calculations. So you know,

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<v Speaker 1>you pay the money to get the better estimates, and

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<v Speaker 1>then regularly wearing your watch and performing VO two max

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<v Speaker 1>specific activities will improve accuracy over time as your device

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<v Speaker 1>collects more personalized data and is able to relate it

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<v Speaker 1>to you, so how accurate are they compared to lab testing.

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<v Speaker 1>They deliver like five to fifteen percent from lab measured

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<v Speaker 1>VO two max values, so not that accurate. Okay for trends,

0:13:33.040 --> 0:13:38.160
<v Speaker 1>While absolute accuracy may vary, smart watches are good at

0:13:38.160 --> 0:13:42.360
<v Speaker 1>tracking trends over time. So trend tracking, yeah, I think

0:13:42.360 --> 0:13:45.440
<v Speaker 1>they're pretty good. And I'm not an elite athlete. I'm

0:13:45.480 --> 0:13:48.160
<v Speaker 1>a mom who likes to keep fit, so I don't

0:13:48.200 --> 0:13:50.920
<v Speaker 1>really need an accurate VO two max. I look at

0:13:50.920 --> 0:13:54.440
<v Speaker 1>my smart watch to see improvement. So it's like I

0:13:54.520 --> 0:13:57.200
<v Speaker 1>was here, now I'm upper level. Oh great, you know

0:13:57.520 --> 0:14:02.560
<v Speaker 1>that to me is valuable. So casual fitness tracking absolutely

0:14:02.720 --> 0:14:04.479
<v Speaker 1>it works for athletes.

0:14:04.840 --> 0:14:05.680
<v Speaker 2>Yeah, you might.

0:14:05.600 --> 0:14:07.960
<v Speaker 1>Want to get a really good smart watch, or you

0:14:08.000 --> 0:14:10.600
<v Speaker 1>may want to do some lab testing or be with

0:14:10.679 --> 0:14:14.040
<v Speaker 1>a personal trainer who can do fitness testing in person.

0:14:14.200 --> 0:14:17.640
<v Speaker 1>You know, in terms of your biological age. Now you

0:14:17.679 --> 0:14:22.520
<v Speaker 1>said you're bioage, you know, twelve years older. Yes, I

0:14:22.560 --> 0:14:24.840
<v Speaker 1>don't think that a smart watch can really tell you

0:14:24.880 --> 0:14:28.120
<v Speaker 1>this because it really has to take in a lot

0:14:28.160 --> 0:14:32.840
<v Speaker 1>of factors. You know, it can look at your aerobic activity,

0:14:33.360 --> 0:14:36.040
<v Speaker 1>it can look at your strength training, but it's not

0:14:36.080 --> 0:14:39.000
<v Speaker 1>going to look at your flexibility and balance for example,

0:14:39.040 --> 0:14:41.800
<v Speaker 1>which you know you can incorporate through pilates and yoga

0:14:41.880 --> 0:14:45.000
<v Speaker 1>and stretching and mobility and things like that, which is

0:14:45.040 --> 0:14:48.000
<v Speaker 1>a factor to bioage. So you know you've got to

0:14:48.080 --> 0:14:50.160
<v Speaker 1>sort of take it with a pinch of salt. It

0:14:50.200 --> 0:14:52.960
<v Speaker 1>can track your sleep, which is really good, so that

0:14:53.040 --> 0:14:56.400
<v Speaker 1>can be linked to premature aging and health issues. And

0:14:56.480 --> 0:15:00.920
<v Speaker 1>it will track a healthy weight range. You put on muscle,

0:15:01.080 --> 0:15:04.800
<v Speaker 1>you may be getting heavier. Uh. It's not really tracking

0:15:04.920 --> 0:15:08.880
<v Speaker 1>your body composition, so I wouldn't really take that on

0:15:09.000 --> 0:15:11.800
<v Speaker 1>too much. I never really input my weight and worry

0:15:11.800 --> 0:15:16.280
<v Speaker 1>about that. And it's not really tracking your nutritional habits,

0:15:16.360 --> 0:15:19.360
<v Speaker 1>you know, emphasizing that you're eating fruits and vegetables and

0:15:19.400 --> 0:15:22.440
<v Speaker 1>whole grains and whole foods and you're getting amiga three

0:15:22.520 --> 0:15:24.920
<v Speaker 1>rich foods like fatty fish, flax, seas and walnuts and

0:15:24.960 --> 0:15:28.640
<v Speaker 1>all the good stuff, or watching that you're limiting processed foods.

0:15:28.720 --> 0:15:31.680
<v Speaker 1>You know, at the end of the day, I think

0:15:32.960 --> 0:15:37.240
<v Speaker 1>track your metrics definitely, if that's something that's really important

0:15:37.280 --> 0:15:40.120
<v Speaker 1>to you, look at your smart watch, track it, make

0:15:40.160 --> 0:15:43.560
<v Speaker 1>sure that it's improving. You can go to see a

0:15:43.600 --> 0:15:46.400
<v Speaker 1>doctor and get your blood pressure, your blood sugars, your

0:15:46.480 --> 0:15:49.560
<v Speaker 1>cholesterol levels as well. They're always good to check in

0:15:49.640 --> 0:15:53.280
<v Speaker 1>on and have that as a biomarker every six months.

0:15:53.720 --> 0:15:57.160
<v Speaker 1>But really, you know, I wouldn't get too hung up

0:15:57.200 --> 0:16:00.400
<v Speaker 1>on what your smart watch is telling you. In joy

0:16:00.440 --> 0:16:03.960
<v Speaker 1>that you get two three hundred calories done in each session.

0:16:04.080 --> 0:16:04.840
<v Speaker 2>That's good to know.

0:16:05.280 --> 0:16:08.040
<v Speaker 1>You can push yourself there, watch your heart rate, make

0:16:08.080 --> 0:16:10.560
<v Speaker 1>sure that you're in your heart rate zones. If that's

0:16:10.600 --> 0:16:14.840
<v Speaker 1>the way that you're training, stay consistent. But really, in

0:16:14.920 --> 0:16:18.480
<v Speaker 1>terms of biohacking, your by wage and you know, you

0:16:18.520 --> 0:16:21.680
<v Speaker 1>can do your cold exposure, your sauna therapy, you can

0:16:21.760 --> 0:16:23.960
<v Speaker 1>eat well, you can do all those things, but your

0:16:24.000 --> 0:16:26.440
<v Speaker 1>smart watch's never going to know. So don't be a

0:16:26.480 --> 0:16:29.360
<v Speaker 1>slave to the smart watch. That is the message of today.

0:16:29.840 --> 0:16:33.800
<v Speaker 1>But just enjoy seeing those metrics improve over time. But

0:16:33.880 --> 0:16:37.720
<v Speaker 1>don't worry or compare those metrics to anybody else. And

0:16:37.800 --> 0:16:39.400
<v Speaker 1>if you don't want to trust what's happening on the

0:16:39.400 --> 0:16:44.320
<v Speaker 1>smart watch, you can go to dexa scan clinics. They

0:16:44.520 --> 0:16:47.920
<v Speaker 1>just scan your body, give you a body composition, talk

0:16:47.960 --> 0:16:50.800
<v Speaker 1>you through your body composition, how much lean muscle mass

0:16:50.800 --> 0:16:53.560
<v Speaker 1>you're carrying, And that's a great way, it's not a

0:16:53.600 --> 0:16:56.920
<v Speaker 1>doctor's surgery, it's not you know, sterile and all you know,

0:16:57.000 --> 0:16:59.680
<v Speaker 1>you don't need an appointment. You can just go in

0:16:59.800 --> 0:17:02.520
<v Speaker 1>and and have a scan and know where you're at

0:17:02.600 --> 0:17:04.480
<v Speaker 1>and you're not relying on the scales, and you're not

0:17:04.520 --> 0:17:07.080
<v Speaker 1>relying on the smart watch, and you have some solid

0:17:07.160 --> 0:17:11.320
<v Speaker 1>foundation data in which you can go about improving over

0:17:11.359 --> 0:17:15.800
<v Speaker 1>the next three months. Thanks so much for listening to

0:17:15.840 --> 0:17:19.440
<v Speaker 1>Bounce Forward. I love having your company, so please dm

0:17:19.480 --> 0:17:22.640
<v Speaker 1>me on Instagram at tif Paul Underscore XO and let

0:17:22.640 --> 0:17:25.040
<v Speaker 1>me know what topics you'd love me to cover. Don't

0:17:25.080 --> 0:17:27.480
<v Speaker 1>forget to rate and review me on your podcast app

0:17:27.680 --> 0:17:28.280
<v Speaker 1>speak soon.

0:17:28.680 --> 0:17:30.119
<v Speaker 2>Happy Days,