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Speaker 1: Welcome back to Bounce Forward with me, Tip Haul, I'd

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Speaker 1: like to acknowledge the traditional custodians of the land in

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

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Speaker 1: Cooler Nation. I pay my respects to elders past and present.

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Speaker 1: Tanya reached out with a really good question because I'm

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Speaker 1: seeing this everywhere. To Tanya, Tiff, I'm seeing the treadmill

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Speaker 1: trend twelve three thirty everywhere, but it sounds really confusing

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Speaker 1: to me. What actually is it? It's all over socials

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Speaker 1: as a means to shred. What are the benefits? Okay,

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Speaker 1: so the viral trend twelve three point thirty workout is

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Speaker 1: setting up your treadmill at an incline of twelve and

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Speaker 1: a speed of three miles per hour, which is roughly

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Speaker 1: about five kilometers per hour, and then walking for thirty minutes,

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Speaker 1: all right now. The concept originated from a social media influencer,

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Speaker 1: Lauren Giraldo. She shared it on YouTube in twenty nineteen

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Speaker 1: and TikTok in November in twenty twenty, and the video

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Speaker 1: just went viral. It's wrapped up over twelve million views

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Speaker 1: and now everyone's doing the twelve three thirty treadmill workout.

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Speaker 1: It's gained a lot of popularity as being very effective,

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Speaker 1: but is it effective. Let's break it down, Okay, so

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Speaker 1: I really wanted to look at.

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Speaker 2: This first up.

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Speaker 1: You've got to consider your cardio the cardiovascular fitness there,

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Speaker 1: and yes, there's some good endurance in this. Walking at

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Speaker 1: a significant incline for thirty minutes is good cardio and

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Speaker 1: it's going to build endurance and strength for the heart.

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Speaker 1: So it's very good in that respect, and it's going

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Speaker 1: to help your heart health a lot. You're going to

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Speaker 1: reduce your blood pressure, improve your heart health and low

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Speaker 1: cholesterol levels. So I give it a tick for being

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Speaker 1: good cardio. Now it's also gone viral because people think

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Speaker 1: it's a way to shred, and so let's look at

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Speaker 1: weight loss and weight management here. So caloric burn doesn't

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Speaker 1: burn calories absolutely, like the combination of an incline and

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Speaker 1: a consistent pace does increase the intensity of the walking

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Speaker 1: and that leads to a high calorie burn compared to

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Speaker 1: walking on a flat surface. So definitely good for weight

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Speaker 1: loss or weight management. And consistent cardio exercise, especially moderate

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Speaker 1: to intensity like this does make it very accessible for people,

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Speaker 1: so anyone can do it, which is great and it's

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Speaker 1: quite easy to do thirty minutes bit of an incline.

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Speaker 1: It's quite a good pace. You can bring that pace

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Speaker 1: up if you get really confident and you are going

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Speaker 1: to burn some fat. The optimal goal for physical activity

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Speaker 1: is one hundred and fifty minutes of moderate intensity activity

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Speaker 1: or seventy five minutes of vigorous intensity alongside two strength

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Speaker 1: activities per week, according to the Centers of Disease Control

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Speaker 1: and Prevention in the US. Okay, so maintaining sixty to

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Speaker 1: seventy percent of your maximum heart rate is where you

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Speaker 1: should be for the fat burning zone.

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Speaker 2: And this would absolutely do that.

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Speaker 1: To estimate your highest heart rate again, you subtract your

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Speaker 1: age from two hundred and twenty to determine the number

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Speaker 1: of maximum beats per minute. Okay, so you can work

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Speaker 1: out sixty to seventy percent there and then you can

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Speaker 1: see if you are in the fat burning zone. Are

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Speaker 1: they're fat burning zones? That's another podcast. I guess we

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Speaker 1: could go into that. Really, I do think that this

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Speaker 1: is going to burn fat, and it's really great because

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Speaker 1: it's not going to burn muscle. It's not like a

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Speaker 1: long cardio session that's going to eat away at your

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Speaker 1: lean muscle stores and they're your fat factories, so you

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Speaker 1: want to really maintain your lean muscle mass. And the

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Speaker 1: walking is still a good cardio that doesn't eat at

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Speaker 1: that muscle mass, so it's really really good actually for

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Speaker 1: calorie burn. Then you've got the muscle toning a spect

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Speaker 1: which is targeting the lower muscle, lower body muscles, which

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Speaker 1: is really great. Your carves, your handstrings, your gloats, your quads,

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Speaker 1: they're really working a lot harder than walking.

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Speaker 2: Over a flat surface.

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Speaker 1: So it does it lead to more muscle tone and

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Speaker 1: strength absolutely, And your muscles have two types of fibers.

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Speaker 1: You've got your slow twitch and fast twitch, and whilst

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Speaker 1: fast twitched muscle fibers fatigue quite easily, think high intensity

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Speaker 1: hit short duration bursts of exercise. Your slow twitch muscle

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Speaker 1: fibers contribute to endurance, so long duration, low intensity as

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Speaker 1: they don't fatigue as quickly. And the twelve to three

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Speaker 1: point thirty workout focuses on the slow twitch which can

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Speaker 1: be activated through you know this kind of sustained aerobic

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Speaker 1: exercise and adding an incline workout really helps build that muscle,

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Speaker 1: which is great. We're always all about building lean muscle mass.

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Speaker 1: And the other thing it does which is really great

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Speaker 1: is the incline puts the posterior chain into action, so

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Speaker 1: you glute your hamstring, your low back, your calf muscles.

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Speaker 1: We don't often work the posterior chain. We're all about

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Speaker 1: the front of the body. But your back body is

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Speaker 1: really really important to improve your low body strength and

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Speaker 1: your overall balance and calibration so really important. Then you've

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Speaker 1: got core engagement in this because of the incline, so

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Speaker 1: your core muscles are working your strength and stability, which

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Speaker 1: is really great. I love walking for stress relief and

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Speaker 1: mental health benefits and how achievable it is. It's like

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Speaker 1: if you set yourself up for failure by going I'm

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Speaker 1: going to go for a ten k run, and then

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Speaker 1: you don't do it, and then you beat yourself up

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Speaker 1: and then you feel guilty. Then you do nothing and

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Speaker 1: you have the all or nothing attitude. I love a

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Speaker 1: walk because anyone can go walking. You just go walk

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Speaker 1: on an incline on the traademill, give yourself thirty minutes

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Speaker 1: and it's done. You have that exercise satisfaction, a sense

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Speaker 1: of accomplishment, and your mood is boosted. Through the lease

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Speaker 1: of endorphins, so it's really a win win, and it's

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Speaker 1: very convenient, and it's something that you can stick to,

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Speaker 1: so you've got consistency of routine and the straightforward nature

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Speaker 1: of the twelve three point thirty workout makes it easy

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Speaker 1: to stick to and it's a key factor in long

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Speaker 1: term health and fitness. Isn't it just being able to

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Speaker 1: stick to something? So I think that the twelve three

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Speaker 1: thirty workout is a great workout. It's got a lot

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Speaker 1: of benefits, especially if you're going from being quite sedentary

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Speaker 1: and wanting to bring the intensity up a little bit.

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Speaker 1: While adding that incline is fantastic. It's something that you

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Speaker 1: can play with as well. You don't have to go

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Speaker 1: straight to the twelve incline. You could go ten three

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Speaker 1: thirty and work your way up. That would be a

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Speaker 1: really great way. And for those with joint issues and injuries,

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Speaker 1: the incline can actually really help with not having that pain,

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Speaker 1: and it can really help with injuries and build that

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Speaker 1: posterior change ng The other thing that's gained a lot

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Speaker 1: of popularity, especially from the Kardashians and I see them

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Speaker 1: on there all the time is a stair Master walking

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Speaker 1: stairs is fantastic, you know, but it does get a

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Speaker 1: little bit.

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Speaker 2: Boring, and I like to have the end in sight.

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Speaker 2: Thirty minutes.

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Speaker 1: Okay, I can do that on a cardio machine or

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Speaker 1: a piece of equipment, but just treading and you just

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Speaker 1: don't know when you're going to get off, It's just

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Speaker 1: like it's a little bit boring. It's still working the

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Speaker 1: same muscles. You're activating the glutes, of hamstrikings of calves,

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Speaker 1: the posterior chain of the body, really working those muscles

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Speaker 1: and getting very very strong, and it's great for the glutes.

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Speaker 1: But I would say they're very similar in workouts. It's

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Speaker 1: just about personal preference. What do you prefer. Bringing a

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Speaker 1: bit of resistance into the stair master fantastic as well. Yeah,

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Speaker 1: I think it comes down to personal preference because they

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Speaker 1: are working very similar muscle groups.

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Speaker 2: So if you're looking.

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Speaker 1: At the twelve three point thirty workout, is it a

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Speaker 1: complete workout? Is that something you go to the gym

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Speaker 1: You got the best bang for your buck?

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Speaker 2: I think so.

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Speaker 1: I think it's a great cardio option if you're still

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Speaker 1: getting your strength training in and you want to add

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Speaker 1: some cardio into your week. This is a great standalone

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Speaker 1: cardio workout. Thirty minutes of this fantastic. You could add

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Speaker 1: in a little bit of glute activation before you do it,

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Speaker 1: So put the band around your knees, do your crab walks,

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Speaker 1: do some clams, do some fire hydrants. That is going

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Speaker 1: to activate the glutes and they're going to be primed

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Speaker 1: and ready for you know, doing the incline work That

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Speaker 1: would be amazing. Also, I was just thinking, if you

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Speaker 1: have bad knees, you can still do this workout. You

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Speaker 1: just got to work walk backwards on the treadmill. Okay,

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Speaker 1: So walking forwards up in incline is going to hurt

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Speaker 1: your knees, but if you walk backwards, it's not going

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Speaker 1: to hurt your knees at all, and it's only going

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Speaker 1: to strengthen the ptel ligament and make your knees really

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Speaker 1: bullet p So I do backwards incline walking often to

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Speaker 1: strengthen my knees and my muscles. So that's another tip.

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Speaker 1: You don't have to be doing this forwards. You can

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Speaker 1: do it backwards. Just remember, after you've done any kind

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Speaker 1: of workout, you want to cool down, and that doesn't

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Speaker 1: mean you quickly grab your keys grab your phone, grab

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Speaker 1: your bag, leave the gym and go home and then

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Speaker 1: do some stretching or whatever it needs to be done

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Speaker 1: quickly after your workout, especially if it's cardio. You want

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Speaker 1: to bring your heart rate back down. You want to

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Speaker 1: do that whilst you're stretching and calming your nervous system

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Speaker 1: back down to homeostasis. You don't want to go from

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Speaker 1: a workout into rushing because that keeps the cortersole levels

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Speaker 1: up right and you're still in that fight or flight mode.

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Speaker 1: You want to bring it back down to safety where

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Speaker 1: it's rest and digest mode. You know, you give your

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Speaker 1: body a minute, and that is the gentle static stretches

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Speaker 1: that you can do. The beautiful stretches. You might be

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Speaker 1: in a nice glute stretch like a pigeon pose, or

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Speaker 1: you might do a beautiful child stretch child's pose that's

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Speaker 1: really nice on the lower back and it gets into

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Speaker 1: the glutes, and or you might go for something like

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Speaker 1: a thoracic stretch with the upper back where you just

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Speaker 1: want to really get the whole body into it, you know,

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Speaker 1: And these cool down movements are really important because of

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Speaker 1: the nervous system. It's a nervous system that has to

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Speaker 1: come first. And you don't want to go from zero

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Speaker 1: to hero and not warm up. You want to warm

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Speaker 1: up and prime the body with some dynamic stretching and

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Speaker 1: mobility work. Then you go and some activations that mimic

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Speaker 1: the movement patterns that you're about to do in your workout,

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Speaker 1: and then you do the workout, and then you need

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Speaker 1: to cool down and bring that nervous system back down,

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Speaker 1: bring the heart rate down so you're not getting dizzy

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Speaker 1: and you're not shocking the body anymore, and the body knows, oh,

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Speaker 1: this is safety. There's a time to go hard and

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Speaker 1: there's a time to be safe and relaxed. And I

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Speaker 1: love a bit of box breathing in a nice stretching position. Today,

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Speaker 1: I you know, I did an upper body workout and

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Speaker 1: then I finished with some cat cow stretches, some child's pose,

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Speaker 1: and I was just concentrating on my breath four beats in,

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Speaker 1: four beats, hold four beats out.

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Speaker 2: Bit of box.

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Speaker 1: Breathing and then I can easily have my protein powder

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Speaker 1: or you know, my supplements straight after the gym, and

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Speaker 1: I know they're digesting and my body is accepting at all.

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Speaker 1: You know, you don't you don't ever want to be

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Speaker 1: in a rush. Rushing women's syndrome, that's an actual thing,

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Speaker 1: and there's I think doctor Libby Weaver wrote a book

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Speaker 1: about rushing women's syndrome, and it's just about keeping those

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Speaker 1: cortisol levels high and stress and the body stress out.

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Speaker 1: Even if you don't feel like you're in psychological stress,

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Speaker 1: your body can be in physical stress. Hasn't calmed down

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Speaker 1: and had a moment straight after the workout, so always

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Speaker 1: do your cool down. Thanks so much for listening to

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Speaker 1: Bounce Forward. I love having your company, so please dm

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Speaker 1: me on Instagram at tip hole Underscore XO and let

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Speaker 1: me know what topics and questions you'd love me to answer.

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Speaker 1: Don't forget to rate and review me on your podcast

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Speaker 1: at speak soon.

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Speaker 2: Happy Days,