1 00:00:00,480 --> 00:00:02,680 Speaker 1: Good day to him. I hope you will welcome to 2 00:00:02,680 --> 00:00:05,560 Speaker 1: another installing the new project Craig Anthony Harper, reporting in 3 00:00:06,280 --> 00:00:09,200 Speaker 1: as I do and as I have done faithfully for 4 00:00:10,480 --> 00:00:14,840 Speaker 1: I don't know years, seven eight, I should know I 5 00:00:14,840 --> 00:00:18,040 Speaker 1: should just go this many years and this many months. 6 00:00:18,079 --> 00:00:20,520 Speaker 1: I can't tell you. It's a long time, but it's good. 7 00:00:21,000 --> 00:00:26,599 Speaker 1: We're stumbling towards two thousand episodes. Marching passionately. Is that 8 00:00:26,720 --> 00:00:30,600 Speaker 1: better than stumbling, you know, speed skating, sliding in socks 9 00:00:30,640 --> 00:00:33,440 Speaker 1: towards I don't know, choose your activity, but anyway we 10 00:00:33,520 --> 00:00:37,560 Speaker 1: get in towards two thousand, which is good. Today is 11 00:00:37,600 --> 00:00:41,080 Speaker 1: a freestyle. I've got quite a few interviews coming up. 12 00:00:41,120 --> 00:00:46,199 Speaker 1: I've got three, I think tomorrow, three interviews. I was 13 00:00:46,240 --> 00:00:48,720 Speaker 1: going to give today a miss because every now and 14 00:00:48,720 --> 00:00:51,040 Speaker 1: then we're having a week with six instead of seven, 15 00:00:51,120 --> 00:00:53,440 Speaker 1: or every now and then five instead of seven. Most 16 00:00:53,440 --> 00:00:56,960 Speaker 1: weeks it's going to be seven. But so today I 17 00:00:58,600 --> 00:01:00,040 Speaker 1: was going to give it a miss, but I I 18 00:01:00,120 --> 00:01:04,039 Speaker 1: got asked, I reckon, I got asked three or four 19 00:01:04,080 --> 00:01:09,360 Speaker 1: times today, remembering I'm not working as an excise scientist 20 00:01:09,720 --> 00:01:12,800 Speaker 1: specifically or a personal trainer anymore. But also that's my 21 00:01:13,000 --> 00:01:16,959 Speaker 1: background is owning gyms, working in gyms, training and lead athletes, 22 00:01:17,000 --> 00:01:20,200 Speaker 1: working with bodies and of all shapes and sizes and 23 00:01:20,280 --> 00:01:23,880 Speaker 1: types and issues and conditions and challenges. So I'm still 24 00:01:23,920 --> 00:01:29,440 Speaker 1: regularly asked questions. And so for some of you who 25 00:01:29,480 --> 00:01:32,200 Speaker 1: may be are fitness or health or wellness professionals, this 26 00:01:32,280 --> 00:01:36,520 Speaker 1: might be some something that you skip, or it might 27 00:01:36,560 --> 00:01:41,240 Speaker 1: be something that you listen to see what I think 28 00:01:41,280 --> 00:01:43,760 Speaker 1: about stuff that you do or how you do it, 29 00:01:43,760 --> 00:01:48,000 Speaker 1: and whether or not there's any convergence or divergence between 30 00:01:48,040 --> 00:01:52,720 Speaker 1: our thinking and our practice and our theories. Or you 31 00:01:52,800 --> 00:01:57,280 Speaker 1: might be somebody who just wants a little bit more 32 00:01:57,280 --> 00:01:59,600 Speaker 1: insight or information. So I'm going to make this very 33 00:01:59,760 --> 00:02:05,240 Speaker 1: use friendly, very general, and there's probably nothing. There's maybe 34 00:02:05,280 --> 00:02:07,840 Speaker 1: one or two things, but most of what I talk 35 00:02:07,880 --> 00:02:12,200 Speaker 1: about today over the last seven years of course plus 36 00:02:12,280 --> 00:02:15,960 Speaker 1: has been spoken about on some level. But let's just 37 00:02:16,080 --> 00:02:19,720 Speaker 1: call this a little kind of fitness or exercise hit, 38 00:02:19,840 --> 00:02:24,080 Speaker 1: a little installment of me putting my track suit back 39 00:02:24,120 --> 00:02:28,440 Speaker 1: on and my exercise science and my personal trainer hat 40 00:02:28,560 --> 00:02:33,080 Speaker 1: back on, and just opening the door to talk about 41 00:02:33,080 --> 00:02:38,280 Speaker 1: a few fundamentals. Because as you would imagine myself and 42 00:02:38,960 --> 00:02:42,160 Speaker 1: most personal trainers, I would think, and exercise professionals get 43 00:02:42,200 --> 00:02:47,280 Speaker 1: asked a lot of the same question, all same questions 44 00:02:47,280 --> 00:02:50,800 Speaker 1: I should say. And so with that in mind, I'm 45 00:02:50,800 --> 00:02:55,040 Speaker 1: just going to cover some general stuff I don't have 46 00:02:55,840 --> 00:02:59,520 Speaker 1: I don't have a plan. I'm sitting here freestyling off 47 00:02:59,560 --> 00:03:02,560 Speaker 1: the top of my head. And the reason I'm doing 48 00:03:02,600 --> 00:03:07,000 Speaker 1: that is because I should not need to plan a 49 00:03:07,080 --> 00:03:10,440 Speaker 1: talk around this stuff, having been in and around Jim's 50 00:03:10,600 --> 00:03:13,400 Speaker 1: my whole adult life and even before my adult life, 51 00:03:13,440 --> 00:03:16,680 Speaker 1: and talking about the stuff about talk to you literally 52 00:03:16,720 --> 00:03:20,000 Speaker 1: for decades. So I think I'm going to call this 53 00:03:20,160 --> 00:03:25,880 Speaker 1: episode something like training or exercise, how much, how hard, 54 00:03:25,919 --> 00:03:30,880 Speaker 1: and how often? Something like that, So let's start there. 55 00:03:32,560 --> 00:03:37,840 Speaker 1: I think people get confused about intensity, that is, how 56 00:03:37,960 --> 00:03:42,760 Speaker 1: hard they should do something. And there's a thing that 57 00:03:42,800 --> 00:03:48,280 Speaker 1: we talk about in exercise science and almost I guess 58 00:03:48,360 --> 00:03:52,200 Speaker 1: more exercise psychology in a way. I guess it's the 59 00:03:52,200 --> 00:03:56,640 Speaker 1: insection of psychology and physiology in that we talk to 60 00:03:56,760 --> 00:04:02,000 Speaker 1: people about how hard they think working. And this is 61 00:04:02,000 --> 00:04:06,120 Speaker 1: a very hard to measure thing, of course, it's it's 62 00:04:06,160 --> 00:04:09,600 Speaker 1: almost impossible to you know, when we talk about as 63 00:04:09,640 --> 00:04:15,880 Speaker 1: an individual experience, it's very hard it's very sometimes words 64 00:04:15,920 --> 00:04:18,760 Speaker 1: come out. What does that mean? It's very hard to 65 00:04:19,600 --> 00:04:24,680 Speaker 1: objectively measure a subjective experience, which is why we you know, 66 00:04:24,760 --> 00:04:27,719 Speaker 1: I'll say to somebody when they're doing something, Okay, ten 67 00:04:27,880 --> 00:04:30,320 Speaker 1: is as hard as you could physic that's that's your 68 00:04:30,400 --> 00:04:35,400 Speaker 1: absolute physiological human limit is ten out of ten zero 69 00:04:35,560 --> 00:04:39,960 Speaker 1: one as you just really not making virtually any effort 70 00:04:41,279 --> 00:04:44,120 Speaker 1: doing this thing. Now, how hard are you working? Like 71 00:04:44,200 --> 00:04:47,719 Speaker 1: it's called your RPE or your rate of perceived exertion? 72 00:04:48,120 --> 00:04:51,200 Speaker 1: What's your score zero to ten? What's your rp PE 73 00:04:51,360 --> 00:04:56,080 Speaker 1: on this? And what that does is it You would 74 00:04:56,120 --> 00:05:00,000 Speaker 1: think it gives us an insight into how hard people 75 00:05:00,040 --> 00:05:02,880 Speaker 1: are working, But what it gives us more of an 76 00:05:02,920 --> 00:05:05,440 Speaker 1: insert And it does, But it gives us more of 77 00:05:05,480 --> 00:05:08,679 Speaker 1: an insight for the average person anyway, into how hard 78 00:05:08,720 --> 00:05:12,839 Speaker 1: they think they're working. And that's quite a different thing 79 00:05:13,000 --> 00:05:19,960 Speaker 1: for most people, because most people don't truly understand how 80 00:05:19,960 --> 00:05:24,560 Speaker 1: hard they can work. They don't understand their physiological limitations 81 00:05:24,640 --> 00:05:31,520 Speaker 1: or capacity. Now, don't assume that I'm saying that everybody 82 00:05:31,560 --> 00:05:33,919 Speaker 1: should train at their limit. I am definitely not that 83 00:05:34,000 --> 00:05:38,599 Speaker 1: everybody should explore the outer physiological potential. I'm definitely not 84 00:05:38,720 --> 00:05:42,520 Speaker 1: saying that. I guess what I am saying is that 85 00:05:43,120 --> 00:05:47,200 Speaker 1: most people And again none of this is individual advice 86 00:05:47,320 --> 00:05:49,680 Speaker 1: or prescriptions, so don't take it as that this is 87 00:05:49,760 --> 00:05:54,960 Speaker 1: me generalizing and waxing lyrical about the last forty years 88 00:05:54,960 --> 00:05:57,760 Speaker 1: of my life helping people. But most people don't train 89 00:05:59,600 --> 00:06:04,000 Speaker 1: optimy for a range of reasons. But one of the 90 00:06:04,040 --> 00:06:06,920 Speaker 1: reasons is they just don't train at a level where 91 00:06:06,920 --> 00:06:11,320 Speaker 1: their body really has to change much. So if we 92 00:06:11,400 --> 00:06:15,240 Speaker 1: talk about whatever the exercise where, whether or not a 93 00:06:15,320 --> 00:06:19,600 Speaker 1: strength training or fitness training, or flexibility training or balance 94 00:06:19,880 --> 00:06:24,000 Speaker 1: or coordination or even a specific individual sport like netball 95 00:06:24,120 --> 00:06:29,599 Speaker 1: or basketball or football, or I think we can and 96 00:06:29,680 --> 00:06:33,240 Speaker 1: this is very bro science and layman's terms, but there's 97 00:06:33,240 --> 00:06:36,440 Speaker 1: some absolute insight and wisdom and truth underneath it all. 98 00:06:37,640 --> 00:06:42,560 Speaker 1: If we talk about people's training or exercise or workouts 99 00:06:42,640 --> 00:06:47,479 Speaker 1: in two groups, group one is the progressive group. Group 100 00:06:47,520 --> 00:06:50,760 Speaker 1: two is the maintenance group. And there's more to it 101 00:06:50,800 --> 00:06:52,880 Speaker 1: than this, but this is not a bad place to start. 102 00:06:52,920 --> 00:06:56,360 Speaker 1: So what that means is, if you are a person 103 00:06:56,400 --> 00:06:58,920 Speaker 1: who works out, whatever that looks like, in a gym, 104 00:06:58,920 --> 00:07:01,080 Speaker 1: out of a gym, at home, the garage, at the park, 105 00:07:01,120 --> 00:07:03,240 Speaker 1: at the beach, up and down the hill, you know, 106 00:07:03,360 --> 00:07:07,559 Speaker 1: in the karate dojo, at the CrossFit box or whatever 107 00:07:07,560 --> 00:07:11,840 Speaker 1: they're called, or you know wherever yoga pilates, whatever you do, 108 00:07:12,000 --> 00:07:15,480 Speaker 1: and your goal in that environment, your goal in doing 109 00:07:15,520 --> 00:07:20,040 Speaker 1: that thing is improvement. That is, you want to get better. 110 00:07:20,800 --> 00:07:24,800 Speaker 1: You want your body to change, You want physiological adaptation. 111 00:07:25,680 --> 00:07:31,040 Speaker 1: You want something about your body to be different in 112 00:07:31,120 --> 00:07:35,200 Speaker 1: a good way, in a positive way. So you could 113 00:07:35,280 --> 00:07:38,880 Speaker 1: want more strength. You could want more cardiovascular fitness. You 114 00:07:38,880 --> 00:07:42,240 Speaker 1: could want more power or more speed, or more balance, 115 00:07:43,040 --> 00:07:50,320 Speaker 1: more muscular endurance, more aerobic endurance. You could want to 116 00:07:50,520 --> 00:07:56,160 Speaker 1: develop certain skills that are physical skills. You could want 117 00:07:56,200 --> 00:07:59,680 Speaker 1: to become better at marathon running. You could want to 118 00:07:59,680 --> 00:08:03,240 Speaker 1: improve through that tennis. Right, So we do this thing. 119 00:08:03,320 --> 00:08:04,720 Speaker 1: We go to the gym, or we go to the 120 00:08:04,760 --> 00:08:07,000 Speaker 1: workout environment, or we go to the tennis court or 121 00:08:07,040 --> 00:08:09,640 Speaker 1: the basketball court, because we want to improve, We want 122 00:08:09,680 --> 00:08:11,760 Speaker 1: to train, We want to do stuff with our body 123 00:08:12,280 --> 00:08:15,840 Speaker 1: to make our body either one do something better like 124 00:08:15,880 --> 00:08:18,440 Speaker 1: a skill perhaps or even a fitness thing or a 125 00:08:18,480 --> 00:08:24,200 Speaker 1: strength thing. And two we want our body to overall 126 00:08:24,280 --> 00:08:26,800 Speaker 1: from a health and a wellness and a functional point 127 00:08:26,840 --> 00:08:29,920 Speaker 1: of view, we want it to for want of a 128 00:08:30,040 --> 00:08:33,000 Speaker 1: more science y term, we want it to work better. 129 00:08:33,440 --> 00:08:39,040 Speaker 1: We want it to work better. Now, my observation and 130 00:08:39,120 --> 00:08:43,120 Speaker 1: my assertion, your honors, is that a lot of people 131 00:08:43,200 --> 00:08:48,319 Speaker 1: are basically exercising and training and working out, all interchangeable 132 00:08:48,360 --> 00:08:54,520 Speaker 1: those words, in a holding pattern, in something of an 133 00:08:54,679 --> 00:08:59,760 Speaker 1: exercise version of a physiological version of groundhog day. That is, 134 00:08:59,800 --> 00:09:04,760 Speaker 1: the kind of stimulating their body the same way. For 135 00:09:04,880 --> 00:09:07,880 Speaker 1: many people going to the gym, for example, they do 136 00:09:08,040 --> 00:09:11,560 Speaker 1: kind of the same exercises, if not exactly the same. 137 00:09:14,440 --> 00:09:18,240 Speaker 1: They do the same volume, the same intensity, same sets 138 00:09:18,280 --> 00:09:21,320 Speaker 1: and reps, same speed on the treadmill, same revolutions on 139 00:09:21,360 --> 00:09:24,959 Speaker 1: the bike, same exercises for their chest and for their back, 140 00:09:25,360 --> 00:09:28,280 Speaker 1: and for their biceps and triceps and glutes and hamstrings 141 00:09:28,320 --> 00:09:30,959 Speaker 1: and core and all of that shit. They virtually do 142 00:09:31,000 --> 00:09:33,840 Speaker 1: the same thing the same way, with the same recovery 143 00:09:34,200 --> 00:09:37,600 Speaker 1: and the same intensity and the same volume, with the 144 00:09:37,640 --> 00:09:41,760 Speaker 1: same recovery time between sets or efforts. And then they say, 145 00:09:41,960 --> 00:09:45,880 Speaker 1: how come my body's not changing. Well, there are way 146 00:09:45,920 --> 00:09:50,160 Speaker 1: more variables than just exercise, of course, sleep and genetics 147 00:09:50,160 --> 00:09:54,120 Speaker 1: and nutrition and chronological and biological age and a myriad 148 00:09:54,120 --> 00:09:56,880 Speaker 1: of things but just talking from an exercise point of view, 149 00:09:57,520 --> 00:10:01,600 Speaker 1: our body won't adapt. We give it a reason to adapt. 150 00:10:01,640 --> 00:10:05,560 Speaker 1: So when I build strength, when I build cardiovascular fitness, 151 00:10:05,640 --> 00:10:09,680 Speaker 1: when I increase my explosive power, when I build my 152 00:10:09,840 --> 00:10:13,840 Speaker 1: flexibility or range of movement around the joint, that is 153 00:10:13,880 --> 00:10:17,599 Speaker 1: a physiological response to something that I'm doing to my 154 00:10:17,760 --> 00:10:21,680 Speaker 1: body to get my body to do a thing. Does 155 00:10:21,720 --> 00:10:28,600 Speaker 1: that make sense? So? I think that I think that 156 00:10:28,840 --> 00:10:33,640 Speaker 1: a lot of us are quite emotional and quite irrational 157 00:10:33,720 --> 00:10:38,000 Speaker 1: and quite a logical about how we work out. And 158 00:10:38,040 --> 00:10:42,360 Speaker 1: by that I mean I don't mean illogical, irrational, out 159 00:10:42,400 --> 00:10:47,480 Speaker 1: of control crazy. I just mean that many times or 160 00:10:47,600 --> 00:10:53,439 Speaker 1: oftentimes we are more concerned with familiarity and even comfort 161 00:10:54,760 --> 00:10:57,480 Speaker 1: and doing the thing that we've always done. So it's 162 00:10:57,520 --> 00:11:01,280 Speaker 1: more emotionally driven. I like this exci I like this treadmill, 163 00:11:01,360 --> 00:11:04,640 Speaker 1: I like this bike, I like this cross trainer, I 164 00:11:04,800 --> 00:11:07,400 Speaker 1: like this whatever it is. And so the thing that 165 00:11:07,440 --> 00:11:09,720 Speaker 1: we like and the thing we're quite good at, we 166 00:11:09,840 --> 00:11:13,320 Speaker 1: do that, right. But the thing that you like and 167 00:11:13,360 --> 00:11:15,760 Speaker 1: the thing that you're quite good at is going to 168 00:11:15,800 --> 00:11:21,439 Speaker 1: give you the least potential for change, for growth, for development, 169 00:11:21,480 --> 00:11:26,160 Speaker 1: for adaptation, for improvement. Guess why because you're already pretty 170 00:11:26,200 --> 00:11:29,080 Speaker 1: fucking good at it, which means that you've gone from 171 00:11:29,120 --> 00:11:32,000 Speaker 1: not being good at some stage to being good, well 172 00:11:32,040 --> 00:11:35,679 Speaker 1: done you. There's been adaptation. But now we turn up 173 00:11:35,720 --> 00:11:38,400 Speaker 1: to the gym or to whatever the training venue is 174 00:11:38,520 --> 00:11:41,040 Speaker 1: or environment, and we kind of do the same thing, 175 00:11:41,160 --> 00:11:42,680 Speaker 1: the thing that we're good at, the thing that we 176 00:11:42,720 --> 00:11:46,160 Speaker 1: have an emotional attachment to, and we tell ourselves stories 177 00:11:46,280 --> 00:11:49,840 Speaker 1: like I don't want to left weights because I don't 178 00:11:49,920 --> 00:11:51,559 Speaker 1: enjoy weights, so I'm not good at weights, or I 179 00:11:51,600 --> 00:11:54,319 Speaker 1: don't want to do any running because and look, if 180 00:11:54,320 --> 00:11:59,439 Speaker 1: there are a literal physiological reasons why you're medical or 181 00:11:59,480 --> 00:12:03,520 Speaker 1: clinical reasons why you shouldn't, well, I understand that. But 182 00:12:04,040 --> 00:12:08,280 Speaker 1: the problem for me, the problem with that mindset is 183 00:12:08,320 --> 00:12:14,640 Speaker 1: that we are thinking, I don't want to do that 184 00:12:15,600 --> 00:12:20,720 Speaker 1: basically because I don't enjoy that. And the underlying kind 185 00:12:20,720 --> 00:12:23,600 Speaker 1: of thinking for many people is that I want to 186 00:12:23,640 --> 00:12:25,760 Speaker 1: do the thing that I'm good at because then I 187 00:12:25,800 --> 00:12:28,839 Speaker 1: feel confident in the gym or that training environment and 188 00:12:29,520 --> 00:12:32,080 Speaker 1: it gives me a bit of dopamine. It makes me 189 00:12:32,120 --> 00:12:34,240 Speaker 1: feel great. Now that's important, and that's good. I'm not 190 00:12:34,240 --> 00:12:37,240 Speaker 1: saying we shouldn't do things. We enjoy. I'm saying we 191 00:12:37,280 --> 00:12:41,600 Speaker 1: should also insert some things that for us, it's not 192 00:12:41,720 --> 00:12:44,480 Speaker 1: our wheelhouse, it's not the thing we're great at. It's 193 00:12:44,520 --> 00:12:48,880 Speaker 1: not where we're most comfortable and most familiar, and it's 194 00:12:48,960 --> 00:12:52,959 Speaker 1: the place where we're actually a little bit of a 195 00:12:54,640 --> 00:12:57,200 Speaker 1: fish out of water in that sense, a metaphoric fish 196 00:12:57,240 --> 00:13:00,600 Speaker 1: out of water. So, for example, let me give this 197 00:13:00,720 --> 00:13:06,160 Speaker 1: example about let's say running versus swimming. Now, let's say 198 00:13:06,320 --> 00:13:09,280 Speaker 1: I'm a really good runner. I'm not a bad runner, 199 00:13:09,280 --> 00:13:13,920 Speaker 1: by the way, I'm not brilliant, but I run quite 200 00:13:14,559 --> 00:13:17,960 Speaker 1: For my body type and everything, I run quite well. 201 00:13:18,000 --> 00:13:23,800 Speaker 1: I run quite efficiently. I'm quite biomechanically efficient, and I 202 00:13:23,840 --> 00:13:26,120 Speaker 1: can run at a reasonable even at sixty one, I 203 00:13:26,120 --> 00:13:29,920 Speaker 1: can run at a reasonable pace. And I could not 204 00:13:30,000 --> 00:13:32,960 Speaker 1: that I would, but I could probably not run for 205 00:13:33,080 --> 00:13:35,280 Speaker 1: six months and then walk out the front of my 206 00:13:35,320 --> 00:13:38,800 Speaker 1: house and head off and run for five ks with 207 00:13:38,960 --> 00:13:41,960 Speaker 1: not too many problems after a six month layoff. But 208 00:13:42,040 --> 00:13:44,840 Speaker 1: that's not a six month layoff exercise, just running. Right, 209 00:13:45,080 --> 00:13:48,360 Speaker 1: So let's say for me, what would be considered to 210 00:13:48,360 --> 00:13:50,600 Speaker 1: be a decent run at a decent pace for me, 211 00:13:51,760 --> 00:13:56,880 Speaker 1: I would do that relatively easily. Versus me going into 212 00:13:56,920 --> 00:14:00,920 Speaker 1: the pool where now I'm going to swim. I'm going 213 00:14:01,000 --> 00:14:04,280 Speaker 1: to do the equivalent swim to that run where I'm 214 00:14:04,320 --> 00:14:08,720 Speaker 1: not a great swimmer. I'm not biomechanically great. I'm inefficient. 215 00:14:10,280 --> 00:14:16,079 Speaker 1: My body mass is ah h, my body composition, I 216 00:14:16,080 --> 00:14:18,080 Speaker 1: should say, is quite lean. I've got quite a bit 217 00:14:18,120 --> 00:14:20,360 Speaker 1: of muscle, quite little fat. So for me to float, 218 00:14:20,760 --> 00:14:23,280 Speaker 1: for me to keep my body near the surface of 219 00:14:23,280 --> 00:14:25,520 Speaker 1: the water so I can move through the water, well, 220 00:14:25,720 --> 00:14:28,480 Speaker 1: for me to not fucking sink. Let's be honest, all 221 00:14:28,520 --> 00:14:31,800 Speaker 1: of that stuff is difficult. Now, what I'm going to 222 00:14:31,920 --> 00:14:34,320 Speaker 1: enjoy the most is going for that run. What I'm 223 00:14:34,360 --> 00:14:37,640 Speaker 1: going to get the most value from, the most benefit from, 224 00:14:37,680 --> 00:14:41,320 Speaker 1: the most adaptation from, is the thing that I actually 225 00:14:41,320 --> 00:14:44,840 Speaker 1: want to avoid, which is the fucking swim. Now, I'm 226 00:14:44,840 --> 00:14:47,240 Speaker 1: not saying you should do this and you shouldn't do that. 227 00:14:47,320 --> 00:14:52,320 Speaker 1: I'm just explaining to you a principle. We don't need 228 00:14:52,400 --> 00:14:57,000 Speaker 1: to enjoy everything. And I think this is a psychological 229 00:14:57,000 --> 00:15:01,320 Speaker 1: and emotional barrier for many people that if there's a 230 00:15:01,440 --> 00:15:04,160 Speaker 1: kind of exercise that they don't like, they just go 231 00:15:04,240 --> 00:15:06,400 Speaker 1: I don't enjoy that, so why would I do it? Well, 232 00:15:06,400 --> 00:15:10,480 Speaker 1: here's the answer. Because it fucking works. That's why it's 233 00:15:10,520 --> 00:15:14,560 Speaker 1: going to help you. You know, Let's say thirty minutes 234 00:15:14,600 --> 00:15:19,480 Speaker 1: of me running at a steady pace, quite efficiently, quite 235 00:15:19,520 --> 00:15:26,160 Speaker 1: biomechanically smoothly versus me swimming with my shitty technique and 236 00:15:26,240 --> 00:15:29,000 Speaker 1: my bad biomechanics and trying to keep my fucking body 237 00:15:29,000 --> 00:15:31,960 Speaker 1: from sinking to the bottom of the pool. Thirty thirty 238 00:15:32,000 --> 00:15:35,400 Speaker 1: minutes of running versus thirty minutes of the equivalent swimming. 239 00:15:35,440 --> 00:15:40,000 Speaker 1: For me, I'm going to get me personally, I would 240 00:15:40,000 --> 00:15:45,840 Speaker 1: get way more benefit in terms of cardiovascular benefit, muscular 241 00:15:45,920 --> 00:15:54,720 Speaker 1: endurance benefit, coordination, and also interesting caloric expenditure or energy expenditure, 242 00:15:55,240 --> 00:16:00,320 Speaker 1: because here's the funny thing, and this sounds counterintuitive, but 243 00:16:00,360 --> 00:16:06,080 Speaker 1: the least the less coordinated or skilled I am at 244 00:16:06,080 --> 00:16:09,560 Speaker 1: a particular physical task, the more energy I'm going to burn. 245 00:16:10,720 --> 00:16:15,720 Speaker 1: So let's say you had a twin, and let's say 246 00:16:15,920 --> 00:16:22,400 Speaker 1: your twin was an amazing skipper, quite fit and very 247 00:16:22,400 --> 00:16:25,720 Speaker 1: good at skipping. Now let's also say you're quite fit, 248 00:16:25,960 --> 00:16:29,640 Speaker 1: but you can't skip to save yourself, you're shit at skipping. 249 00:16:29,680 --> 00:16:32,240 Speaker 1: You can do it, but you're not good at it. 250 00:16:32,400 --> 00:16:35,680 Speaker 1: Like if ten out of ten is world champion skipping. 251 00:16:36,640 --> 00:16:40,640 Speaker 1: Your twin who's same shape and size and weight for 252 00:16:40,720 --> 00:16:45,720 Speaker 1: this particular story, as you give or take, they are 253 00:16:45,800 --> 00:16:49,720 Speaker 1: an eight out of ten skipper, right, So they're really good, 254 00:16:49,800 --> 00:16:53,280 Speaker 1: really efficient biomechanically, they can do it what looks to 255 00:16:53,320 --> 00:16:57,000 Speaker 1: be effortlessly. It's not, of course, And then you over 256 00:16:57,000 --> 00:17:00,400 Speaker 1: there doing the same thing. Now, let's say you and 257 00:17:00,440 --> 00:17:03,280 Speaker 1: your twin both do fifteen minutes of skipping. You both fit, 258 00:17:03,360 --> 00:17:06,399 Speaker 1: you're both strong, you're both in good shape, but he 259 00:17:06,640 --> 00:17:09,480 Speaker 1: or she is way better at skipping than you. Your 260 00:17:09,640 --> 00:17:14,240 Speaker 1: energy expenditure will be way higher than your twins. Right. 261 00:17:14,359 --> 00:17:19,159 Speaker 1: So I'm not saying so avoid skill development, of course, 262 00:17:19,760 --> 00:17:22,960 Speaker 1: I'm just saying, sometimes the things that we are bad 263 00:17:23,000 --> 00:17:27,440 Speaker 1: at are actually the things that are going to give 264 00:17:27,520 --> 00:17:30,600 Speaker 1: us the most stimulation and potentially the most value and 265 00:17:30,640 --> 00:17:36,920 Speaker 1: the most benefit. Right now, So how hard should we train? 266 00:17:37,359 --> 00:17:42,199 Speaker 1: I can't really answer that specifically, of course, because that 267 00:17:42,320 --> 00:17:46,680 Speaker 1: answer for every person is different. And you know when 268 00:17:46,680 --> 00:17:49,920 Speaker 1: we talk about intensity, of course, intensity or how hard 269 00:17:49,960 --> 00:17:52,840 Speaker 1: something is for an individual is of course relative to 270 00:17:52,960 --> 00:17:56,560 Speaker 1: the individual. As we just said before, you know, as 271 00:17:56,840 --> 00:18:01,760 Speaker 1: with the illustrations I've given. So let's say you're really 272 00:18:01,800 --> 00:18:05,120 Speaker 1: good at something you're fit, I'm fit. We've both been 273 00:18:05,160 --> 00:18:08,240 Speaker 1: training for a bunch of time. And I do something 274 00:18:08,359 --> 00:18:10,280 Speaker 1: and for me it's nine out of ten hards. You 275 00:18:10,400 --> 00:18:12,399 Speaker 1: do it at the same level as me, and for 276 00:18:12,520 --> 00:18:15,680 Speaker 1: you it's a five. So it's not like the same 277 00:18:15,800 --> 00:18:20,639 Speaker 1: thing equals the same rate of perceived exertion or intensity. 278 00:18:21,200 --> 00:18:25,119 Speaker 1: Perceived intensity from person to person, it varies. For some people, 279 00:18:25,600 --> 00:18:31,240 Speaker 1: fast walking is their absolute upper limit. For some people, 280 00:18:31,280 --> 00:18:34,160 Speaker 1: to walk for three minutes is for a range of reasons, 281 00:18:34,240 --> 00:18:37,600 Speaker 1: very difficult. For some people to run for an hour 282 00:18:38,480 --> 00:18:42,520 Speaker 1: at fifteen kilometers an hour, running four minute k's and 283 00:18:42,600 --> 00:18:46,440 Speaker 1: covering fifteen k's obviously in an hour would be easier 284 00:18:46,920 --> 00:18:49,720 Speaker 1: than for some people to go for a ten minute 285 00:18:49,800 --> 00:18:54,320 Speaker 1: walk fast because it all comes down to the strength 286 00:18:54,359 --> 00:18:57,600 Speaker 1: and fitness and level of condition and level of function 287 00:18:57,640 --> 00:19:03,800 Speaker 1: and performance of that individual body. How hard depends. This 288 00:19:03,840 --> 00:19:08,800 Speaker 1: is why you know we might want to involve somebody 289 00:19:09,119 --> 00:19:14,439 Speaker 1: personal trainer and excise scientists and exercise physiologist. I was 290 00:19:14,480 --> 00:19:16,320 Speaker 1: going to say a doctor. Doctors are great, don't get 291 00:19:16,359 --> 00:19:19,080 Speaker 1: me wrong, I love doctors, but doctors are not really 292 00:19:20,080 --> 00:19:24,480 Speaker 1: trained to prescribe exercise, although of course they can talk 293 00:19:24,520 --> 00:19:28,120 Speaker 1: to you about your blood pressure and your resting heart 294 00:19:28,200 --> 00:19:30,080 Speaker 1: rate and perhaps you're working heart rate and all of 295 00:19:30,560 --> 00:19:34,119 Speaker 1: these things. So definitely, if you're near your doctor in 296 00:19:34,160 --> 00:19:36,720 Speaker 1: the next little while and you say you want to 297 00:19:36,720 --> 00:19:40,040 Speaker 1: think about leveling up your exercise programming or turning up 298 00:19:40,080 --> 00:19:42,840 Speaker 1: the volume a little bit, definitely talk to them. But 299 00:19:42,960 --> 00:19:45,479 Speaker 1: in terms of somebody who can assess your fitness and 300 00:19:45,520 --> 00:19:47,800 Speaker 1: do some kind of an evaluation and get where you're 301 00:19:47,840 --> 00:19:51,879 Speaker 1: at and then base prescribe a program for you based 302 00:19:51,920 --> 00:19:55,639 Speaker 1: on your body, your fitness, your strength, your current state, 303 00:19:55,720 --> 00:20:00,640 Speaker 1: your level of conditioning, taking into account you know your 304 00:20:00,680 --> 00:20:04,240 Speaker 1: biological age and chronological age perhaps and your injuries and 305 00:20:04,280 --> 00:20:06,800 Speaker 1: your medication and all of your medical issues and all 306 00:20:06,840 --> 00:20:10,520 Speaker 1: of that. Then somebody who's very well qualified in the space. 307 00:20:10,640 --> 00:20:16,280 Speaker 1: Preferably somebody should I say that you're preferably somebody with 308 00:20:16,800 --> 00:20:19,560 Speaker 1: at the very least a certificate for in fitness if 309 00:20:19,600 --> 00:20:23,520 Speaker 1: you're an Australian, because honestly, there are some personal trainers 310 00:20:23,520 --> 00:20:27,040 Speaker 1: who don't have a degree but are brilliant. They're brilliant, 311 00:20:27,080 --> 00:20:29,800 Speaker 1: and then there are some people with degrees obviously who 312 00:20:29,840 --> 00:20:34,679 Speaker 1: don't have the same knowledge or skill or experience. So 313 00:20:34,880 --> 00:20:38,359 Speaker 1: just somebody that is good at it. How do you 314 00:20:38,359 --> 00:20:42,960 Speaker 1: find that person? Generally through recommendation, But I think that 315 00:20:44,160 --> 00:20:45,879 Speaker 1: I don't know, you know, when you go to like 316 00:20:45,960 --> 00:20:47,960 Speaker 1: I might go and meet someone who's going to paint 317 00:20:48,000 --> 00:20:49,600 Speaker 1: my house and I don't know what it is, but 318 00:20:50,440 --> 00:20:53,639 Speaker 1: I can chat to that person and not always, but 319 00:20:53,720 --> 00:20:55,680 Speaker 1: about nine out of ten times I get it right, 320 00:20:55,840 --> 00:20:57,760 Speaker 1: Like I go, I think this is the person for me. 321 00:20:57,840 --> 00:21:00,000 Speaker 1: I think they know that shit. I think their genuine 322 00:21:00,080 --> 00:21:02,119 Speaker 1: and I think they care. I think I'm going to 323 00:21:02,119 --> 00:21:04,480 Speaker 1: get a pretty good product, even though I know fuck 324 00:21:04,520 --> 00:21:07,439 Speaker 1: all about painting. I know a lot about people, and 325 00:21:07,480 --> 00:21:10,040 Speaker 1: I think you know a lot about people. Right, So 326 00:21:10,080 --> 00:21:11,800 Speaker 1: whether or not you know a lot about the body 327 00:21:11,800 --> 00:21:15,000 Speaker 1: and anatomy and physiology and progressive overload and sets and 328 00:21:15,040 --> 00:21:18,000 Speaker 1: reps and volume and what's what and all that that 329 00:21:18,000 --> 00:21:20,800 Speaker 1: that matters a little. But what matters more is that 330 00:21:20,840 --> 00:21:23,840 Speaker 1: you can have a conversation with someone and clearly articulate 331 00:21:23,960 --> 00:21:26,120 Speaker 1: what you want, why you want it, where you're at, 332 00:21:26,600 --> 00:21:29,560 Speaker 1: and then you can you can assess that person as 333 00:21:29,560 --> 00:21:32,640 Speaker 1: to you, whether or not you think they're full of shit, 334 00:21:33,320 --> 00:21:37,240 Speaker 1: or they're competent, or they're confident, or they care about 335 00:21:37,280 --> 00:21:43,320 Speaker 1: you and or you trust them. So we need to 336 00:21:43,320 --> 00:21:46,639 Speaker 1: give our body a reason to adapt. We need to 337 00:21:48,240 --> 00:21:50,640 Speaker 1: have a body that have a body, have a program 338 00:21:50,720 --> 00:21:56,520 Speaker 1: that is developed and designed specifically for our body. So 339 00:21:56,720 --> 00:22:00,119 Speaker 1: me talking to you now, you need the program that 340 00:22:00,200 --> 00:22:04,280 Speaker 1: is the best program for you, for you, no one else, 341 00:22:04,880 --> 00:22:08,440 Speaker 1: based on what you want to do, what you want 342 00:22:08,520 --> 00:22:11,600 Speaker 1: to change, what you want to achieve, where you are 343 00:22:11,720 --> 00:22:15,679 Speaker 1: currently at, what is your current status physically, what is 344 00:22:15,720 --> 00:22:19,520 Speaker 1: your current ballpark level of strength and fitness, balance, coordination, 345 00:22:20,320 --> 00:22:24,080 Speaker 1: general wellbeing, health, energy, all of these things. And we 346 00:22:24,160 --> 00:22:27,440 Speaker 1: have a conversation with somebody. If not do your own research, 347 00:22:27,880 --> 00:22:30,000 Speaker 1: It's never been a better time to do research. But 348 00:22:30,080 --> 00:22:33,280 Speaker 1: of course you need to you need to be careful 349 00:22:33,400 --> 00:22:38,040 Speaker 1: because it's not all wisdom, and it's not all actual science, 350 00:22:38,080 --> 00:22:43,680 Speaker 1: and it's not all actual great information that we're accessing, right, 351 00:22:43,760 --> 00:22:46,760 Speaker 1: So you've got to look if you can filter through 352 00:22:46,760 --> 00:22:50,440 Speaker 1: the bullshit and people trying to sell your stuff. Which 353 00:22:50,480 --> 00:22:52,639 Speaker 1: is why I love it when somebody can, even if 354 00:22:52,680 --> 00:22:55,600 Speaker 1: they don't use a fitness professional over the long term, 355 00:22:55,640 --> 00:22:58,359 Speaker 1: even in the short term, or an exercise professional someone 356 00:22:58,400 --> 00:23:02,399 Speaker 1: who's great just to get the ball rolling and just 357 00:23:02,520 --> 00:23:05,560 Speaker 1: have somebody involved in the process who does have sound 358 00:23:05,640 --> 00:23:09,640 Speaker 1: knowledge and skill and experience, so perhaps help you avoid 359 00:23:09,680 --> 00:23:14,720 Speaker 1: injury and perhaps help you be more productive and effective. 360 00:23:15,080 --> 00:23:18,640 Speaker 1: So you might get you on your own. It might 361 00:23:18,680 --> 00:23:20,640 Speaker 1: take you three months to get to a certain point. 362 00:23:20,760 --> 00:23:23,359 Speaker 1: Maybe you'll do that in you know, six weeks or 363 00:23:23,400 --> 00:23:26,080 Speaker 1: eight weeks if you've got better guidance. Who knows, though, 364 00:23:26,160 --> 00:23:29,520 Speaker 1: But that's just me thinking out loud. So what do 365 00:23:29,560 --> 00:23:31,919 Speaker 1: we want to be So here's a few guidelines. We 366 00:23:31,960 --> 00:23:37,800 Speaker 1: want to be consistent. Now, no shit, Sherlock. Well, that 367 00:23:37,880 --> 00:23:47,080 Speaker 1: might seem like the dumbest, most uninformative, obvious piece of advice, 368 00:23:47,280 --> 00:23:51,840 Speaker 1: but let me tell you. Very near the top of 369 00:23:51,880 --> 00:23:54,960 Speaker 1: the list of reasons why people don't get in shape 370 00:23:55,000 --> 00:23:58,399 Speaker 1: and succeed and maintain it over the long term is 371 00:23:58,440 --> 00:24:01,800 Speaker 1: that they're not consistent. Gyms can rely on the fact 372 00:24:01,800 --> 00:24:04,359 Speaker 1: that people will sign up, they will pay their money, 373 00:24:04,359 --> 00:24:07,280 Speaker 1: they will join on a direct debit and it just 374 00:24:07,320 --> 00:24:10,360 Speaker 1: goes for fucking ever unless they cancel it. They will 375 00:24:10,440 --> 00:24:14,800 Speaker 1: join unto a direct debit, paying you know, anywhere between 376 00:24:14,840 --> 00:24:17,800 Speaker 1: eighteen and forty fifty dollars a week, depending on what 377 00:24:17,920 --> 00:24:21,800 Speaker 1: gym you go to. And many of those people that 378 00:24:21,920 --> 00:24:24,600 Speaker 1: do that are not going to the gym within a 379 00:24:24,640 --> 00:24:27,760 Speaker 1: month or two, or they are going very very sporadically 380 00:24:27,840 --> 00:24:30,840 Speaker 1: at best, they're definitely not living up to the own 381 00:24:31,040 --> 00:24:36,720 Speaker 1: to their own expectations that they went into that membership with, 382 00:24:36,960 --> 00:24:39,200 Speaker 1: or that that you know, joining the gym with. Right, 383 00:24:39,320 --> 00:24:45,640 Speaker 1: So consistency is key, It's absolutely key. Now, what I'm 384 00:24:45,680 --> 00:24:48,600 Speaker 1: about to give you is very broad, generic. This is 385 00:24:48,640 --> 00:24:51,720 Speaker 1: not personal, This is not for you. This is me 386 00:24:51,840 --> 00:24:56,439 Speaker 1: thinking out loud, and I'll rationalize my thoughts as I go. 387 00:24:56,640 --> 00:25:02,200 Speaker 1: So I think everybody, but I think virtually everyone should 388 00:25:02,240 --> 00:25:04,919 Speaker 1: do some strength training. But I think definitely people forty 389 00:25:04,960 --> 00:25:07,240 Speaker 1: and above. The reason that I say that is because 390 00:25:08,400 --> 00:25:12,080 Speaker 1: while we start to unless we're putting some intervention in place, 391 00:25:12,119 --> 00:25:16,639 Speaker 1: we're doing something to make it different, we really start 392 00:25:16,760 --> 00:25:21,960 Speaker 1: to typically lose muscle and bone density and strength and 393 00:25:22,000 --> 00:25:28,360 Speaker 1: function and fitness and even cognitive function. Really around forty 394 00:25:28,440 --> 00:25:33,919 Speaker 1: it starts to accelerate or decline more, I guess. And 395 00:25:34,000 --> 00:25:38,320 Speaker 1: also because I think in the old days, this was 396 00:25:38,359 --> 00:25:41,720 Speaker 1: one hundred years ago, I wouldn't recommend people, you know, 397 00:25:41,840 --> 00:25:44,480 Speaker 1: twenty year old's, twenty five year olds do weights because 398 00:25:46,560 --> 00:25:49,960 Speaker 1: you know, life was so physically demanding one hundred years ago. 399 00:25:50,640 --> 00:25:54,080 Speaker 1: You know, we walked more, we lifted more, we worked 400 00:25:54,119 --> 00:26:00,760 Speaker 1: against resistance more. Everything wasn't you know, automated and electronic, systematized, 401 00:26:00,800 --> 00:26:04,600 Speaker 1: and you know it was. Life was physically harder one 402 00:26:04,640 --> 00:26:08,639 Speaker 1: hundred years ago. But these days, and again I'm generalizing, 403 00:26:08,720 --> 00:26:11,919 Speaker 1: some people still have physically demanding lives and jobs, of course, 404 00:26:12,000 --> 00:26:15,280 Speaker 1: but more than ever, we have people who aren't in 405 00:26:15,359 --> 00:26:19,280 Speaker 1: that group. More than ever, we have people who spend 406 00:26:19,520 --> 00:26:24,240 Speaker 1: the bulk of their life either sitting or sleep or 407 00:26:24,359 --> 00:26:27,159 Speaker 1: lying right, the bulk of their twenty four hours a 408 00:26:27,240 --> 00:26:32,919 Speaker 1: day are not spent standing and walking. So we need 409 00:26:33,040 --> 00:26:39,800 Speaker 1: to in my opinion, my considered and pretty educated advice 410 00:26:39,920 --> 00:26:43,440 Speaker 1: is you need to be lifting shit twice a week minimum, 411 00:26:44,320 --> 00:26:46,240 Speaker 1: if you're a guy or a girl. Now this is 412 00:26:46,280 --> 00:26:50,280 Speaker 1: of course taking into account your capacity and medical issues 413 00:26:50,320 --> 00:26:52,520 Speaker 1: and getting clearance and all that, but in general terms, 414 00:26:53,000 --> 00:26:56,000 Speaker 1: two times a week, thirty minutes rock bottom. Now, that's 415 00:26:56,119 --> 00:27:00,640 Speaker 1: not that's not my optimal. That's the if you if 416 00:27:00,640 --> 00:27:03,639 Speaker 1: you have to just do this, that's my just do 417 00:27:03,720 --> 00:27:07,720 Speaker 1: this recommendation. If you can't do more, my desirable would 418 00:27:07,760 --> 00:27:10,760 Speaker 1: be for the average person three or four times a week, 419 00:27:11,760 --> 00:27:14,320 Speaker 1: for somewhere in the ballpark of forty five minutes. So 420 00:27:14,359 --> 00:27:17,280 Speaker 1: even if we went the upper limit of four times 421 00:27:17,280 --> 00:27:19,440 Speaker 1: a week for forty five minutes, we're looking at three 422 00:27:19,560 --> 00:27:23,160 Speaker 1: hours a week of strength training out of one hundred 423 00:27:23,160 --> 00:27:25,560 Speaker 1: and sixty eight one hundred and sixty eight hours in 424 00:27:25,600 --> 00:27:27,399 Speaker 1: a week. Of course, some of those are traveling and 425 00:27:27,480 --> 00:27:30,000 Speaker 1: sleeping and all of those things, but it's not a 426 00:27:30,040 --> 00:27:33,960 Speaker 1: big commitment for something that has so many fucking amazing 427 00:27:34,080 --> 00:27:38,560 Speaker 1: benefits from increased bone density to strength and function and 428 00:27:38,600 --> 00:27:44,280 Speaker 1: performance and balance and stability and activities of daily living 429 00:27:44,520 --> 00:27:49,480 Speaker 1: as we get older, and cognitive function. There are so 430 00:27:49,720 --> 00:27:54,720 Speaker 1: many benefits to strength training. You know, having more muscle 431 00:27:54,800 --> 00:27:57,119 Speaker 1: also means you're going to have a faster metabolism, your 432 00:27:57,200 --> 00:28:00,199 Speaker 1: metabolic rate at rest. When you've got more muscle than 433 00:28:00,240 --> 00:28:04,560 Speaker 1: the equivalent person of your size and weight with less muscle, 434 00:28:05,119 --> 00:28:08,119 Speaker 1: you burn more calories at rest, which means you stay leaner. 435 00:28:08,960 --> 00:28:10,840 Speaker 1: And we're not obsessed with how you look, but we 436 00:28:10,920 --> 00:28:14,639 Speaker 1: know that there's a correlation between body composition and a 437 00:28:14,840 --> 00:28:18,480 Speaker 1: range a myriad of health conditions. We know that, right, 438 00:28:18,560 --> 00:28:22,960 Speaker 1: that's not a judgment of anyone. That's science. All right, cardio, 439 00:28:23,119 --> 00:28:28,600 Speaker 1: I'm thinking, I'm thinking more. But if the worst. If 440 00:28:28,680 --> 00:28:32,240 Speaker 1: you can in some way manage ten to fifteen minutes 441 00:28:32,400 --> 00:28:38,440 Speaker 1: of conscious movement, that's your rock bottom. I would love 442 00:28:38,520 --> 00:28:42,720 Speaker 1: thirty minutes a day. I don't know who you are, 443 00:28:42,760 --> 00:28:44,720 Speaker 1: where you are, what you're capable of. But of course, 444 00:28:44,800 --> 00:28:47,240 Speaker 1: just modify this to suit. But if you can do 445 00:28:47,320 --> 00:28:52,800 Speaker 1: thirty minutes a day of something, and also if those 446 00:28:52,840 --> 00:28:56,160 Speaker 1: thirty minutes are three ten minute sessions over the day 447 00:28:56,720 --> 00:29:00,840 Speaker 1: or six five minute sessions over the day, tickety boot, great. 448 00:29:01,360 --> 00:29:07,120 Speaker 1: It doesn't have to be consecutive minutes. And in fact, 449 00:29:07,240 --> 00:29:14,360 Speaker 1: there's some evidence to suggest that three times ten minutes 450 00:29:14,400 --> 00:29:15,800 Speaker 1: a day, depending on what you're doing and at the 451 00:29:15,880 --> 00:29:18,080 Speaker 1: rate that you're doing at, it might actually be better 452 00:29:18,120 --> 00:29:22,080 Speaker 1: than one chunk of thirty minutes. I'm not saying that unequivocally. 453 00:29:22,120 --> 00:29:24,760 Speaker 1: I'm just saying it ain't the worst thing to do 454 00:29:24,800 --> 00:29:28,680 Speaker 1: it in installments. So strength a couple of days a 455 00:29:28,680 --> 00:29:35,600 Speaker 1: week minimum cardio most days if you can. Now also, 456 00:29:37,480 --> 00:29:41,560 Speaker 1: I'll swing back to that, all right. Stretching flexibility, this 457 00:29:41,640 --> 00:29:45,200 Speaker 1: is my kryptonite. I am shit at this. I still stretch. 458 00:29:46,240 --> 00:29:48,240 Speaker 1: I could lie and say every day that is not true. 459 00:29:48,280 --> 00:29:51,760 Speaker 1: I stretch most days. I did the lead dead lifts 460 00:29:51,760 --> 00:29:55,640 Speaker 1: tonight at the gym, which I got back from an 461 00:29:55,640 --> 00:30:01,760 Speaker 1: hour ago, and I spent probably ten twelve minutes stretching 462 00:30:01,840 --> 00:30:06,040 Speaker 1: lower back, legs, glutes, hamstrings, so that I'd be fine 463 00:30:06,040 --> 00:30:10,640 Speaker 1: to do that. So most days I'm probably doing minium 464 00:30:10,800 --> 00:30:14,120 Speaker 1: ten maximum twenty. I would say on average fifteen minutes 465 00:30:14,240 --> 00:30:16,280 Speaker 1: a day. Probably not enough. I could do more. But 466 00:30:17,520 --> 00:30:21,000 Speaker 1: if we do this every day or most days, things 467 00:30:21,040 --> 00:30:29,040 Speaker 1: really happen. Right now, let's talk about walking. We walk 468 00:30:29,160 --> 00:30:33,080 Speaker 1: less as a species over the evolutionary timeline of three 469 00:30:33,200 --> 00:30:37,880 Speaker 1: hundred thousand years or thereabouts, depending on which model you're 470 00:30:37,880 --> 00:30:40,640 Speaker 1: looking at. But let's just go a fuck load of time. 471 00:30:42,120 --> 00:30:46,520 Speaker 1: We now walk less than ever, and our energy expenditure, 472 00:30:46,720 --> 00:30:52,120 Speaker 1: typically in first world develop countries is less than ever 473 00:30:52,200 --> 00:30:57,760 Speaker 1: because our overall movement. So when we talk about or 474 00:30:57,800 --> 00:31:03,320 Speaker 1: when I talk about movement and expending energy through movement, 475 00:31:04,320 --> 00:31:09,400 Speaker 1: so we've got structured exercise, lifting weights, stretching, doing some cardio, 476 00:31:09,640 --> 00:31:13,760 Speaker 1: you know, playing tennis, running a marathon, throwing a javelin 477 00:31:13,840 --> 00:31:16,800 Speaker 1: bloody whatever, you know, climbing up and down some stairs. 478 00:31:16,800 --> 00:31:21,080 Speaker 1: So there's that conscious, kind of intentional, structured I'm working 479 00:31:21,160 --> 00:31:23,920 Speaker 1: out kind of stuff. And then there's the other stuff 480 00:31:24,440 --> 00:31:29,880 Speaker 1: that is just incidental movement through the day. So some 481 00:31:29,920 --> 00:31:33,720 Speaker 1: people naturally walk or typically walk fifteen thousand steps a 482 00:31:33,800 --> 00:31:36,960 Speaker 1: day without trying to walk fifteen thousand steps a day 483 00:31:37,000 --> 00:31:40,520 Speaker 1: just because they're busy, you know. And it might be 484 00:31:40,600 --> 00:31:44,840 Speaker 1: somebody also who has what we call high occupational activity 485 00:31:45,200 --> 00:31:48,640 Speaker 1: high occupational activity level. So what just came to mind, 486 00:31:48,680 --> 00:31:50,960 Speaker 1: I don't know why, but is somebody like who works 487 00:31:50,960 --> 00:31:53,880 Speaker 1: at a golf course, like a greenkeeper, who's just all 488 00:31:53,960 --> 00:31:57,080 Speaker 1: day every day walking around or you know, jumping in 489 00:31:57,120 --> 00:31:59,560 Speaker 1: and out of his little buggy or whatever. But by 490 00:31:59,560 --> 00:32:02,880 Speaker 1: the end of the day, he or she has done 491 00:32:03,000 --> 00:32:07,080 Speaker 1: fifteen twenty thousand steps without actually going for a walk. Right, 492 00:32:07,400 --> 00:32:12,560 Speaker 1: It's incidental, It's part of their day. So you know, 493 00:32:12,720 --> 00:32:16,600 Speaker 1: I think overall we need to take into account how 494 00:32:16,680 --> 00:32:21,920 Speaker 1: much movement are we doing taking into account incidental stuff 495 00:32:21,960 --> 00:32:26,800 Speaker 1: walking to the shops. You know, I every day I 496 00:32:26,840 --> 00:32:31,120 Speaker 1: live near a bunch of cafes. As you know, I 497 00:32:31,280 --> 00:32:33,760 Speaker 1: used to ride to the cafe that was like ride 498 00:32:33,760 --> 00:32:37,040 Speaker 1: my motorbike that was five hundred meters away, and I 499 00:32:37,080 --> 00:32:40,000 Speaker 1: know that's disgraceful. And then I had a bit of 500 00:32:40,040 --> 00:32:42,920 Speaker 1: a moment and realized how disgraceful I was being, and 501 00:32:42,960 --> 00:32:45,320 Speaker 1: I went, so I'm going to walk. I'm going to 502 00:32:45,360 --> 00:32:48,040 Speaker 1: always walk, and I've you know, so for not last 503 00:32:48,120 --> 00:32:51,440 Speaker 1: nine months that's just gone through My incidental and intentional 504 00:32:52,720 --> 00:32:55,600 Speaker 1: walking has gone you know, through the roof. So these 505 00:32:55,680 --> 00:32:59,000 Speaker 1: days I walk about two and a half to three 506 00:32:59,040 --> 00:33:01,480 Speaker 1: times the amount of steps that I did this time 507 00:33:01,680 --> 00:33:05,960 Speaker 1: last year before I had my revelation. And for me, 508 00:33:06,040 --> 00:33:08,720 Speaker 1: that just not only is it good obviously from a 509 00:33:08,760 --> 00:33:11,880 Speaker 1: physical point of view, but there's a bunch of things 510 00:33:11,920 --> 00:33:13,840 Speaker 1: that have happened to me doing this that I didn't 511 00:33:13,840 --> 00:33:17,280 Speaker 1: even think about. So one was and I wasn't fat 512 00:33:17,400 --> 00:33:19,680 Speaker 1: or overweight per se, but I was probably about eighty 513 00:33:19,680 --> 00:33:24,120 Speaker 1: four eighty five kilos and I'm now eighty kilos and 514 00:33:24,160 --> 00:33:27,560 Speaker 1: my strength is the same, which is pretty amazing. So 515 00:33:27,680 --> 00:33:31,280 Speaker 1: over nine months, I've lost around five kilograms and maybe 516 00:33:31,320 --> 00:33:34,360 Speaker 1: I've lost a little bit of muscle, but definitely not much. 517 00:33:34,520 --> 00:33:37,600 Speaker 1: And so my strength is the same. My body is leaner, 518 00:33:37,680 --> 00:33:40,000 Speaker 1: which it means there's less stress on my heart and 519 00:33:40,040 --> 00:33:43,480 Speaker 1: cardiovascular system. I move better, I feel better, I have 520 00:33:43,640 --> 00:33:47,240 Speaker 1: more energy through the day, my brain works better because 521 00:33:47,240 --> 00:33:51,320 Speaker 1: I'm taking all these steps. I would say half of 522 00:33:51,400 --> 00:33:53,760 Speaker 1: the steps that I take are at the beach because 523 00:33:53,800 --> 00:33:58,640 Speaker 1: I live near the beach, and it's just trying to 524 00:33:58,680 --> 00:34:02,760 Speaker 1: figure out how do I cre eight an operating system 525 00:34:02,960 --> 00:34:05,520 Speaker 1: for me? So I'm gonna ask it to you. For you, 526 00:34:06,000 --> 00:34:09,480 Speaker 1: how do you create an exercise? Like obviously there's more, 527 00:34:09,520 --> 00:34:11,840 Speaker 1: but now we're talking about exercise. How do you create 528 00:34:11,880 --> 00:34:20,320 Speaker 1: an operating system around movement, be that intentional or incidental, accidental, 529 00:34:21,400 --> 00:34:25,399 Speaker 1: you know, or that which is really structured and programmed 530 00:34:25,560 --> 00:34:30,479 Speaker 1: and consistent and process driven. Because we need we need 531 00:34:30,520 --> 00:34:36,399 Speaker 1: both of those, and we need to make sure that one, 532 00:34:36,520 --> 00:34:38,879 Speaker 1: like I said before, we're consistent too, that we're doing 533 00:34:38,880 --> 00:34:41,840 Speaker 1: the thing that is the right kind of exercise for 534 00:34:41,960 --> 00:34:46,040 Speaker 1: us based on our body, our age, our needs, our physiology, 535 00:34:46,080 --> 00:34:49,480 Speaker 1: and our goals of course, and then we need to 536 00:34:49,520 --> 00:34:52,279 Speaker 1: make sure we're doing it at the right level. And 537 00:34:52,320 --> 00:34:54,279 Speaker 1: that doesn't mean it's got to be gung ho or 538 00:34:54,280 --> 00:34:58,120 Speaker 1: it's got to be you know, intense. Maybe maybe the 539 00:34:58,160 --> 00:35:00,800 Speaker 1: best intensity level for you for a lot of stuff 540 00:35:00,840 --> 00:35:07,440 Speaker 1: is low, low intensity, more volume, less intensity. I know 541 00:35:07,600 --> 00:35:10,920 Speaker 1: for me, most of well most of the just general 542 00:35:10,920 --> 00:35:13,720 Speaker 1: movement stuff I do is low intensity. It's me walking 543 00:35:14,880 --> 00:35:17,440 Speaker 1: typically three times a week, I go for a run, 544 00:35:18,239 --> 00:35:20,279 Speaker 1: and my run is now, this is a kid that 545 00:35:20,320 --> 00:35:22,960 Speaker 1: grew up running, or when I was a kid running 546 00:35:23,280 --> 00:35:26,680 Speaker 1: ran I ran a lot. I ran far and wide, 547 00:35:26,800 --> 00:35:31,160 Speaker 1: and I would consistently run, regularly run ten kilometers a day. 548 00:35:31,480 --> 00:35:33,239 Speaker 1: For years and years and years, I would run ten 549 00:35:33,320 --> 00:35:37,080 Speaker 1: kilometers a day. And these days I know that I 550 00:35:37,120 --> 00:35:39,759 Speaker 1: can walk out at the front of my house. I 551 00:35:39,840 --> 00:35:41,880 Speaker 1: told you about the five k run before, but I 552 00:35:41,960 --> 00:35:44,640 Speaker 1: don't do that too much. But I will go out 553 00:35:44,680 --> 00:35:49,240 Speaker 1: and run two or three kilometers, which takes me around 554 00:35:50,800 --> 00:35:53,120 Speaker 1: probably four and a half minutes per k. So that's 555 00:35:53,200 --> 00:35:56,360 Speaker 1: nine minutes for two k's or what is that thirteen 556 00:35:56,360 --> 00:35:58,440 Speaker 1: and a half minutes for three k's, give or take. 557 00:35:58,520 --> 00:36:00,840 Speaker 1: Sometimes a bit quicker, sometimes a bit it's lower. So 558 00:36:00,920 --> 00:36:04,360 Speaker 1: I'm not running like an Olympic athlete. But you know, 559 00:36:04,480 --> 00:36:06,520 Speaker 1: me and my sixty one year old body, pretty good 560 00:36:06,520 --> 00:36:10,200 Speaker 1: pace going okay. But when I even when I run 561 00:36:10,280 --> 00:36:14,880 Speaker 1: two k's, I get home, I feel great. I feel 562 00:36:14,920 --> 00:36:17,560 Speaker 1: like my blood pressure is low, I feel like my 563 00:36:17,719 --> 00:36:23,719 Speaker 1: body's just super happy. My brain feels good. I get 564 00:36:23,760 --> 00:36:26,960 Speaker 1: a bit of dopamine, and even with that nine minute 565 00:36:27,000 --> 00:36:31,880 Speaker 1: two kilometer run, I literally feel physiologically better. I just 566 00:36:31,960 --> 00:36:35,799 Speaker 1: feel better for hours. So it doesn't need to be 567 00:36:35,920 --> 00:36:39,880 Speaker 1: high volume, it doesn't need to be high tech. You 568 00:36:39,960 --> 00:36:42,960 Speaker 1: don't need a gym. I love gyms, and I love 569 00:36:43,000 --> 00:36:45,440 Speaker 1: that they are a great resource for not much money. 570 00:36:45,440 --> 00:36:47,960 Speaker 1: But do you can you get great results without a gym? 571 00:36:48,000 --> 00:36:52,000 Speaker 1: Of course, of course you can so. But you can't 572 00:36:52,000 --> 00:36:57,160 Speaker 1: get any results if you're not doing it. So jump in. 573 00:36:58,719 --> 00:37:01,600 Speaker 1: Send me a mess in the group. If I've inspired 574 00:37:01,600 --> 00:37:04,239 Speaker 1: you a little bit, or maybe just kicked you in 575 00:37:04,280 --> 00:37:06,680 Speaker 1: the ass a little bit, and you've decided that you're 576 00:37:06,680 --> 00:37:09,360 Speaker 1: going to do something about it, how about you go 577 00:37:09,480 --> 00:37:14,120 Speaker 1: to the new project Facebook page, you project podcast facebook 578 00:37:14,160 --> 00:37:16,359 Speaker 1: page and just say harps, I'm in I'm doing it, 579 00:37:17,120 --> 00:37:19,920 Speaker 1: and I'll reply to you. I'll absolutely reply to you 580 00:37:20,320 --> 00:37:23,000 Speaker 1: and tell me what it is that you've decided. Might 581 00:37:23,000 --> 00:37:24,960 Speaker 1: be a specific goal, it might be a broad goal, 582 00:37:25,000 --> 00:37:26,520 Speaker 1: it might be you know what, I'm just going to 583 00:37:26,520 --> 00:37:29,200 Speaker 1: stop being the one day soon person. I'm going to 584 00:37:29,200 --> 00:37:32,640 Speaker 1: stop doing that. I'm going to stop stopping and starting. 585 00:37:32,760 --> 00:37:36,320 Speaker 1: I'm going to stop being the part timer who gets 586 00:37:36,360 --> 00:37:39,120 Speaker 1: part time results. I'm going to be the all timer. 587 00:37:39,480 --> 00:37:41,440 Speaker 1: I'm not going to become obsessed I'm not going to 588 00:37:41,440 --> 00:37:45,200 Speaker 1: become crazy or a fitness addict. But what I'm going 589 00:37:45,280 --> 00:37:47,280 Speaker 1: to do is I am going to keep doing things 590 00:37:47,320 --> 00:37:51,360 Speaker 1: for my body that work on a consistent basis because 591 00:37:51,400 --> 00:37:53,600 Speaker 1: I can't get a new one. So feel free to 592 00:37:53,640 --> 00:37:56,839 Speaker 1: go to the Facebook page, You Project podcast Facebook page, 593 00:37:56,920 --> 00:38:00,359 Speaker 1: leave me a message, I'll send you one back, and 594 00:38:00,719 --> 00:38:01,840 Speaker 1: all the very best kids