WEBVTT - #1976 Exercise: How Much, How Hard, How Often? - Harps 0:00:00.480 --> 0:00:02.680 Good day to him. I hope you will welcome to 0:00:02.680 --> 0:00:05.560 another installing the new project Craig Anthony Harper, reporting in 0:00:06.280 --> 0:00:09.200 as I do and as I have done faithfully for 0:00:10.480 --> 0:00:14.840 I don't know years, seven eight, I should know I 0:00:14.840 --> 0:00:18.040 should just go this many years and this many months. 0:00:18.079 --> 0:00:20.520 I can't tell you. It's a long time, but it's good. 0:00:21.000 --> 0:00:26.599 We're stumbling towards two thousand episodes. Marching passionately. Is that 0:00:26.720 --> 0:00:30.600 better than stumbling, you know, speed skating, sliding in socks 0:00:30.640 --> 0:00:33.440 towards I don't know, choose your activity, but anyway we 0:00:33.520 --> 0:00:37.560 get in towards two thousand, which is good. Today is 0:00:37.600 --> 0:00:41.080 a freestyle. I've got quite a few interviews coming up. 0:00:41.120 --> 0:00:46.199 I've got three, I think tomorrow, three interviews. I was 0:00:46.240 --> 0:00:48.720 going to give today a miss because every now and 0:00:48.720 --> 0:00:51.040 then we're having a week with six instead of seven, 0:00:51.120 --> 0:00:53.440 or every now and then five instead of seven. Most 0:00:53.440 --> 0:00:56.960 weeks it's going to be seven. But so today I 0:00:58.600 --> 0:01:00.040 was going to give it a miss, but I I 0:01:00.120 --> 0:01:04.039 got asked, I reckon, I got asked three or four 0:01:04.080 --> 0:01:09.360 times today, remembering I'm not working as an excise scientist 0:01:09.720 --> 0:01:12.800 specifically or a personal trainer anymore. But also that's my 0:01:13.000 --> 0:01:16.959 background is owning gyms, working in gyms, training and lead athletes, 0:01:17.000 --> 0:01:20.200 working with bodies and of all shapes and sizes and 0:01:20.280 --> 0:01:23.880 types and issues and conditions and challenges. So I'm still 0:01:23.920 --> 0:01:29.440 regularly asked questions. And so for some of you who 0:01:29.480 --> 0:01:32.200 may be are fitness or health or wellness professionals, this 0:01:32.280 --> 0:01:36.520 might be some something that you skip, or it might 0:01:36.560 --> 0:01:41.240 be something that you listen to see what I think 0:01:41.280 --> 0:01:43.760 about stuff that you do or how you do it, 0:01:43.760 --> 0:01:48.000 and whether or not there's any convergence or divergence between 0:01:48.040 --> 0:01:52.720 our thinking and our practice and our theories. Or you 0:01:52.800 --> 0:01:57.280 might be somebody who just wants a little bit more 0:01:57.280 --> 0:01:59.600 insight or information. So I'm going to make this very 0:01:59.760 --> 0:02:05.240 use friendly, very general, and there's probably nothing. There's maybe 0:02:05.280 --> 0:02:07.840 one or two things, but most of what I talk 0:02:07.880 --> 0:02:12.200 about today over the last seven years of course plus 0:02:12.280 --> 0:02:15.960 has been spoken about on some level. But let's just 0:02:16.080 --> 0:02:19.720 call this a little kind of fitness or exercise hit, 0:02:19.840 --> 0:02:24.080 a little installment of me putting my track suit back 0:02:24.120 --> 0:02:28.440 on and my exercise science and my personal trainer hat 0:02:28.560 --> 0:02:33.080 back on, and just opening the door to talk about 0:02:33.080 --> 0:02:38.280 a few fundamentals. Because as you would imagine myself and 0:02:38.960 --> 0:02:42.160 most personal trainers, I would think, and exercise professionals get 0:02:42.200 --> 0:02:47.280 asked a lot of the same question, all same questions 0:02:47.280 --> 0:02:50.800 I should say. And so with that in mind, I'm 0:02:50.800 --> 0:02:55.040 just going to cover some general stuff I don't have 0:02:55.840 --> 0:02:59.520 I don't have a plan. I'm sitting here freestyling off 0:02:59.560 --> 0:03:02.560 the top of my head. And the reason I'm doing 0:03:02.600 --> 0:03:07.000 that is because I should not need to plan a 0:03:07.080 --> 0:03:10.440 talk around this stuff, having been in and around Jim's 0:03:10.600 --> 0:03:13.400 my whole adult life and even before my adult life, 0:03:13.440 --> 0:03:16.680 and talking about the stuff about talk to you literally 0:03:16.720 --> 0:03:20.000 for decades. So I think I'm going to call this 0:03:20.160 --> 0:03:25.880 episode something like training or exercise, how much, how hard, 0:03:25.919 --> 0:03:30.880 and how often? Something like that, So let's start there. 0:03:32.560 --> 0:03:37.840 I think people get confused about intensity, that is, how 0:03:37.960 --> 0:03:42.760 hard they should do something. And there's a thing that 0:03:42.800 --> 0:03:48.280 we talk about in exercise science and almost I guess 0:03:48.360 --> 0:03:52.200 more exercise psychology in a way. I guess it's the 0:03:52.200 --> 0:03:56.640 insection of psychology and physiology in that we talk to 0:03:56.760 --> 0:04:02.000 people about how hard they think working. And this is 0:04:02.000 --> 0:04:06.120 a very hard to measure thing, of course, it's it's 0:04:06.160 --> 0:04:09.600 almost impossible to you know, when we talk about as 0:04:09.640 --> 0:04:15.880 an individual experience, it's very hard it's very sometimes words 0:04:15.920 --> 0:04:18.760 come out. What does that mean? It's very hard to 0:04:19.600 --> 0:04:24.680 objectively measure a subjective experience, which is why we you know, 0:04:24.760 --> 0:04:27.719 I'll say to somebody when they're doing something, Okay, ten 0:04:27.880 --> 0:04:30.320 is as hard as you could physic that's that's your 0:04:30.400 --> 0:04:35.400 absolute physiological human limit is ten out of ten zero 0:04:35.560 --> 0:04:39.960 one as you just really not making virtually any effort 0:04:41.279 --> 0:04:44.120 doing this thing. Now, how hard are you working? Like 0:04:44.200 --> 0:04:47.719 it's called your RPE or your rate of perceived exertion? 0:04:48.120 --> 0:04:51.200 What's your score zero to ten? What's your rp PE 0:04:51.360 --> 0:04:56.080 on this? And what that does is it You would 0:04:56.120 --> 0:05:00.000 think it gives us an insight into how hard people 0:05:00.040 --> 0:05:02.880 are working, But what it gives us more of an 0:05:02.920 --> 0:05:05.440 insert And it does, But it gives us more of 0:05:05.480 --> 0:05:08.679 an insight for the average person anyway, into how hard 0:05:08.720 --> 0:05:12.839 they think they're working. And that's quite a different thing 0:05:13.000 --> 0:05:19.960 for most people, because most people don't truly understand how 0:05:19.960 --> 0:05:24.560 hard they can work. They don't understand their physiological limitations 0:05:24.640 --> 0:05:31.520 or capacity. Now, don't assume that I'm saying that everybody 0:05:31.560 --> 0:05:33.919 should train at their limit. I am definitely not that 0:05:34.000 --> 0:05:38.599 everybody should explore the outer physiological potential. I'm definitely not 0:05:38.720 --> 0:05:42.520 saying that. I guess what I am saying is that 0:05:43.120 --> 0:05:47.200 most people And again none of this is individual advice 0:05:47.320 --> 0:05:49.680 or prescriptions, so don't take it as that this is 0:05:49.760 --> 0:05:54.960 me generalizing and waxing lyrical about the last forty years 0:05:54.960 --> 0:05:57.760 of my life helping people. But most people don't train 0:05:59.600 --> 0:06:04.000 optimy for a range of reasons. But one of the 0:06:04.040 --> 0:06:06.920 reasons is they just don't train at a level where 0:06:06.920 --> 0:06:11.320 their body really has to change much. So if we 0:06:11.400 --> 0:06:15.240 talk about whatever the exercise where, whether or not a 0:06:15.320 --> 0:06:19.600 strength training or fitness training, or flexibility training or balance 0:06:19.880 --> 0:06:24.000 or coordination or even a specific individual sport like netball 0:06:24.120 --> 0:06:29.599 or basketball or football, or I think we can and 0:06:29.680 --> 0:06:33.240 this is very bro science and layman's terms, but there's 0:06:33.240 --> 0:06:36.440 some absolute insight and wisdom and truth underneath it all. 0:06:37.640 --> 0:06:42.560 If we talk about people's training or exercise or workouts 0:06:42.640 --> 0:06:47.479 in two groups, group one is the progressive group. Group 0:06:47.520 --> 0:06:50.760 two is the maintenance group. And there's more to it 0:06:50.800 --> 0:06:52.880 than this, but this is not a bad place to start. 0:06:52.920 --> 0:06:56.360 So what that means is, if you are a person 0:06:56.400 --> 0:06:58.920 who works out, whatever that looks like, in a gym, 0:06:58.920 --> 0:07:01.080 out of a gym, at home, the garage, at the park, 0:07:01.120 --> 0:07:03.240 at the beach, up and down the hill, you know, 0:07:03.360 --> 0:07:07.559 in the karate dojo, at the CrossFit box or whatever 0:07:07.560 --> 0:07:11.840 they're called, or you know wherever yoga pilates, whatever you do, 0:07:12.000 --> 0:07:15.480 and your goal in that environment, your goal in doing 0:07:15.520 --> 0:07:20.040 that thing is improvement. That is, you want to get better. 0:07:20.800 --> 0:07:24.800 You want your body to change, You want physiological adaptation. 0:07:25.680 --> 0:07:31.040 You want something about your body to be different in 0:07:31.120 --> 0:07:35.200 a good way, in a positive way. So you could 0:07:35.280 --> 0:07:38.880 want more strength. You could want more cardiovascular fitness. You 0:07:38.880 --> 0:07:42.240 could want more power or more speed, or more balance, 0:07:43.040 --> 0:07:50.320 more muscular endurance, more aerobic endurance. You could want to 0:07:50.520 --> 0:07:56.160 develop certain skills that are physical skills. You could want 0:07:56.200 --> 0:07:59.680 to become better at marathon running. You could want to 0:07:59.680 --> 0:08:03.240 improve through that tennis. Right, So we do this thing. 0:08:03.320 --> 0:08:04.720 We go to the gym, or we go to the 0:08:04.760 --> 0:08:07.000 workout environment, or we go to the tennis court or 0:08:07.040 --> 0:08:09.640 the basketball court, because we want to improve, We want 0:08:09.680 --> 0:08:11.760 to train, We want to do stuff with our body 0:08:12.280 --> 0:08:15.840 to make our body either one do something better like 0:08:15.880 --> 0:08:18.440 a skill perhaps or even a fitness thing or a 0:08:18.480 --> 0:08:24.200 strength thing. And two we want our body to overall 0:08:24.280 --> 0:08:26.800 from a health and a wellness and a functional point 0:08:26.840 --> 0:08:29.920 of view, we want it to for want of a 0:08:30.040 --> 0:08:33.000 more science y term, we want it to work better. 0:08:33.440 --> 0:08:39.040 We want it to work better. Now, my observation and 0:08:39.120 --> 0:08:43.120 my assertion, your honors, is that a lot of people 0:08:43.200 --> 0:08:48.319 are basically exercising and training and working out, all interchangeable 0:08:48.360 --> 0:08:54.520 those words, in a holding pattern, in something of an 0:08:54.679 --> 0:08:59.760 exercise version of a physiological version of groundhog day. That is, 0:08:59.800 --> 0:09:04.760 the kind of stimulating their body the same way. For 0:09:04.880 --> 0:09:07.880 many people going to the gym, for example, they do 0:09:08.040 --> 0:09:11.560 kind of the same exercises, if not exactly the same. 0:09:14.440 --> 0:09:18.240 They do the same volume, the same intensity, same sets 0:09:18.280 --> 0:09:21.320 and reps, same speed on the treadmill, same revolutions on 0:09:21.360 --> 0:09:24.959 the bike, same exercises for their chest and for their back, 0:09:25.360 --> 0:09:28.280 and for their biceps and triceps and glutes and hamstrings 0:09:28.320 --> 0:09:30.959 and core and all of that shit. They virtually do 0:09:31.000 --> 0:09:33.840 the same thing the same way, with the same recovery 0:09:34.200 --> 0:09:37.600 and the same intensity and the same volume, with the 0:09:37.640 --> 0:09:41.760 same recovery time between sets or efforts. And then they say, 0:09:41.960 --> 0:09:45.880 how come my body's not changing. Well, there are way 0:09:45.920 --> 0:09:50.160 more variables than just exercise, of course, sleep and genetics 0:09:50.160 --> 0:09:54.120 and nutrition and chronological and biological age and a myriad 0:09:54.120 --> 0:09:56.880 of things but just talking from an exercise point of view, 0:09:57.520 --> 0:10:01.600 our body won't adapt. We give it a reason to adapt. 0:10:01.640 --> 0:10:05.560 So when I build strength, when I build cardiovascular fitness, 0:10:05.640 --> 0:10:09.680 when I increase my explosive power, when I build my 0:10:09.840 --> 0:10:13.840 flexibility or range of movement around the joint, that is 0:10:13.880 --> 0:10:17.599 a physiological response to something that I'm doing to my 0:10:17.760 --> 0:10:21.680 body to get my body to do a thing. Does 0:10:21.720 --> 0:10:28.600 that make sense? So? I think that I think that 0:10:28.840 --> 0:10:33.640 a lot of us are quite emotional and quite irrational 0:10:33.720 --> 0:10:38.000 and quite a logical about how we work out. And 0:10:38.040 --> 0:10:42.360 by that I mean I don't mean illogical, irrational, out 0:10:42.400 --> 0:10:47.480 of control crazy. I just mean that many times or 0:10:47.600 --> 0:10:53.439 oftentimes we are more concerned with familiarity and even comfort 0:10:54.760 --> 0:10:57.480 and doing the thing that we've always done. So it's 0:10:57.520 --> 0:11:01.280 more emotionally driven. I like this exci I like this treadmill, 0:11:01.360 --> 0:11:04.640 I like this bike, I like this cross trainer, I 0:11:04.800 --> 0:11:07.400 like this whatever it is. And so the thing that 0:11:07.440 --> 0:11:09.720 we like and the thing we're quite good at, we 0:11:09.840 --> 0:11:13.320 do that, right. But the thing that you like and 0:11:13.360 --> 0:11:15.760 the thing that you're quite good at is going to 0:11:15.800 --> 0:11:21.439 give you the least potential for change, for growth, for development, 0:11:21.480 --> 0:11:26.160 for adaptation, for improvement. Guess why because you're already pretty 0:11:26.200 --> 0:11:29.080 fucking good at it, which means that you've gone from 0:11:29.120 --> 0:11:32.000 not being good at some stage to being good, well 0:11:32.040 --> 0:11:35.679 done you. There's been adaptation. But now we turn up 0:11:35.720 --> 0:11:38.400 to the gym or to whatever the training venue is 0:11:38.520 --> 0:11:41.040 or environment, and we kind of do the same thing, 0:11:41.160 --> 0:11:42.680 the thing that we're good at, the thing that we 0:11:42.720 --> 0:11:46.160 have an emotional attachment to, and we tell ourselves stories 0:11:46.280 --> 0:11:49.840 like I don't want to left weights because I don't 0:11:49.920 --> 0:11:51.559 enjoy weights, so I'm not good at weights, or I 0:11:51.600 --> 0:11:54.319 don't want to do any running because and look, if 0:11:54.320 --> 0:11:59.439 there are a literal physiological reasons why you're medical or 0:11:59.480 --> 0:12:03.520 clinical reasons why you shouldn't, well, I understand that. But 0:12:04.040 --> 0:12:08.280 the problem for me, the problem with that mindset is 0:12:08.320 --> 0:12:14.640 that we are thinking, I don't want to do that 0:12:15.600 --> 0:12:20.720 basically because I don't enjoy that. And the underlying kind 0:12:20.720 --> 0:12:23.600 of thinking for many people is that I want to 0:12:23.640 --> 0:12:25.760 do the thing that I'm good at because then I 0:12:25.800 --> 0:12:28.839 feel confident in the gym or that training environment and 0:12:29.520 --> 0:12:32.080 it gives me a bit of dopamine. It makes me 0:12:32.120 --> 0:12:34.240 feel great. Now that's important, and that's good. I'm not 0:12:34.240 --> 0:12:37.240 saying we shouldn't do things. We enjoy. I'm saying we 0:12:37.280 --> 0:12:41.600 should also insert some things that for us, it's not 0:12:41.720 --> 0:12:44.480 our wheelhouse, it's not the thing we're great at. It's 0:12:44.520 --> 0:12:48.880 not where we're most comfortable and most familiar, and it's 0:12:48.960 --> 0:12:52.959 the place where we're actually a little bit of a 0:12:54.640 --> 0:12:57.200 fish out of water in that sense, a metaphoric fish 0:12:57.240 --> 0:13:00.600 out of water. So, for example, let me give this 0:13:00.720 --> 0:13:06.160 example about let's say running versus swimming. Now, let's say 0:13:06.320 --> 0:13:09.280 I'm a really good runner. I'm not a bad runner, 0:13:09.280 --> 0:13:13.920 by the way, I'm not brilliant, but I run quite 0:13:14.559 --> 0:13:17.960 For my body type and everything, I run quite well. 0:13:18.000 --> 0:13:23.800 I run quite efficiently. I'm quite biomechanically efficient, and I 0:13:23.840 --> 0:13:26.120 can run at a reasonable even at sixty one, I 0:13:26.120 --> 0:13:29.920 can run at a reasonable pace. And I could not 0:13:30.000 --> 0:13:32.960 that I would, but I could probably not run for 0:13:33.080 --> 0:13:35.280 six months and then walk out the front of my 0:13:35.320 --> 0:13:38.800 house and head off and run for five ks with 0:13:38.960 --> 0:13:41.960 not too many problems after a six month layoff. But 0:13:42.040 --> 0:13:44.840 that's not a six month layoff exercise, just running. Right, 0:13:45.080 --> 0:13:48.360 So let's say for me, what would be considered to 0:13:48.360 --> 0:13:50.600 be a decent run at a decent pace for me, 0:13:51.760 --> 0:13:56.880 I would do that relatively easily. Versus me going into 0:13:56.920 --> 0:14:00.920 the pool where now I'm going to swim. I'm going 0:14:01.000 --> 0:14:04.280 to do the equivalent swim to that run where I'm 0:14:04.320 --> 0:14:08.720 not a great swimmer. I'm not biomechanically great. I'm inefficient. 0:14:10.280 --> 0:14:16.079 My body mass is ah h, my body composition, I 0:14:16.080 --> 0:14:18.080 should say, is quite lean. I've got quite a bit 0:14:18.120 --> 0:14:20.360 of muscle, quite little fat. So for me to float, 0:14:20.760 --> 0:14:23.280 for me to keep my body near the surface of 0:14:23.280 --> 0:14:25.520 the water so I can move through the water, well, 0:14:25.720 --> 0:14:28.480 for me to not fucking sink. Let's be honest, all 0:14:28.520 --> 0:14:31.800 of that stuff is difficult. Now, what I'm going to 0:14:31.920 --> 0:14:34.320 enjoy the most is going for that run. What I'm 0:14:34.360 --> 0:14:37.640 going to get the most value from, the most benefit from, 0:14:37.680 --> 0:14:41.320 the most adaptation from, is the thing that I actually 0:14:41.320 --> 0:14:44.840 want to avoid, which is the fucking swim. Now, I'm 0:14:44.840 --> 0:14:47.240 not saying you should do this and you shouldn't do that. 0:14:47.320 --> 0:14:52.320 I'm just explaining to you a principle. We don't need 0:14:52.400 --> 0:14:57.000 to enjoy everything. And I think this is a psychological 0:14:57.000 --> 0:15:01.320 and emotional barrier for many people that if there's a 0:15:01.440 --> 0:15:04.160 kind of exercise that they don't like, they just go 0:15:04.240 --> 0:15:06.400 I don't enjoy that, so why would I do it? Well, 0:15:06.400 --> 0:15:10.480 here's the answer. Because it fucking works. That's why it's 0:15:10.520 --> 0:15:14.560 going to help you. You know, Let's say thirty minutes 0:15:14.600 --> 0:15:19.480 of me running at a steady pace, quite efficiently, quite 0:15:19.520 --> 0:15:26.160 biomechanically smoothly versus me swimming with my shitty technique and 0:15:26.240 --> 0:15:29.000 my bad biomechanics and trying to keep my fucking body 0:15:29.000 --> 0:15:31.960 from sinking to the bottom of the pool. Thirty thirty 0:15:32.000 --> 0:15:35.400 minutes of running versus thirty minutes of the equivalent swimming. 0:15:35.440 --> 0:15:40.000 For me, I'm going to get me personally, I would 0:15:40.000 --> 0:15:45.840 get way more benefit in terms of cardiovascular benefit, muscular 0:15:45.920 --> 0:15:54.720 endurance benefit, coordination, and also interesting caloric expenditure or energy expenditure, 0:15:55.240 --> 0:16:00.320 because here's the funny thing, and this sounds counterintuitive, but 0:16:00.360 --> 0:16:06.080 the least the less coordinated or skilled I am at 0:16:06.080 --> 0:16:09.560 a particular physical task, the more energy I'm going to burn. 0:16:10.720 --> 0:16:15.720 So let's say you had a twin, and let's say 0:16:15.920 --> 0:16:22.400 your twin was an amazing skipper, quite fit and very 0:16:22.400 --> 0:16:25.720 good at skipping. Now let's also say you're quite fit, 0:16:25.960 --> 0:16:29.640 but you can't skip to save yourself, you're shit at skipping. 0:16:29.680 --> 0:16:32.240 You can do it, but you're not good at it. 0:16:32.400 --> 0:16:35.680 Like if ten out of ten is world champion skipping. 0:16:36.640 --> 0:16:40.640 Your twin who's same shape and size and weight for 0:16:40.720 --> 0:16:45.720 this particular story, as you give or take, they are 0:16:45.800 --> 0:16:49.720 an eight out of ten skipper, right, So they're really good, 0:16:49.800 --> 0:16:53.280 really efficient biomechanically, they can do it what looks to 0:16:53.320 --> 0:16:57.000 be effortlessly. It's not, of course, And then you over 0:16:57.000 --> 0:17:00.400 there doing the same thing. Now, let's say you and 0:17:00.440 --> 0:17:03.280 your twin both do fifteen minutes of skipping. You both fit, 0:17:03.360 --> 0:17:06.399 you're both strong, you're both in good shape, but he 0:17:06.640 --> 0:17:09.480 or she is way better at skipping than you. Your 0:17:09.640 --> 0:17:14.240 energy expenditure will be way higher than your twins. Right. 0:17:14.359 --> 0:17:19.159 So I'm not saying so avoid skill development, of course, 0:17:19.760 --> 0:17:22.960 I'm just saying, sometimes the things that we are bad 0:17:23.000 --> 0:17:27.440 at are actually the things that are going to give 0:17:27.520 --> 0:17:30.600 us the most stimulation and potentially the most value and 0:17:30.640 --> 0:17:36.920 the most benefit. Right now, So how hard should we train? 0:17:37.359 --> 0:17:42.199 I can't really answer that specifically, of course, because that 0:17:42.320 --> 0:17:46.680 answer for every person is different. And you know when 0:17:46.680 --> 0:17:49.920 we talk about intensity, of course, intensity or how hard 0:17:49.960 --> 0:17:52.840 something is for an individual is of course relative to 0:17:52.960 --> 0:17:56.560 the individual. As we just said before, you know, as 0:17:56.840 --> 0:18:01.760 with the illustrations I've given. So let's say you're really 0:18:01.800 --> 0:18:05.120 good at something you're fit, I'm fit. We've both been 0:18:05.160 --> 0:18:08.240 training for a bunch of time. And I do something 0:18:08.359 --> 0:18:10.280 and for me it's nine out of ten hards. You 0:18:10.400 --> 0:18:12.399 do it at the same level as me, and for 0:18:12.520 --> 0:18:15.680 you it's a five. So it's not like the same 0:18:15.800 --> 0:18:20.639 thing equals the same rate of perceived exertion or intensity. 0:18:21.200 --> 0:18:25.119 Perceived intensity from person to person, it varies. For some people, 0:18:25.600 --> 0:18:31.240 fast walking is their absolute upper limit. For some people, 0:18:31.280 --> 0:18:34.160 to walk for three minutes is for a range of reasons, 0:18:34.240 --> 0:18:37.600 very difficult. For some people to run for an hour 0:18:38.480 --> 0:18:42.520 at fifteen kilometers an hour, running four minute k's and 0:18:42.600 --> 0:18:46.440 covering fifteen k's obviously in an hour would be easier 0:18:46.920 --> 0:18:49.720 than for some people to go for a ten minute 0:18:49.800 --> 0:18:54.320 walk fast because it all comes down to the strength 0:18:54.359 --> 0:18:57.600 and fitness and level of condition and level of function 0:18:57.640 --> 0:19:03.800 and performance of that individual body. How hard depends. This 0:19:03.840 --> 0:19:08.800 is why you know we might want to involve somebody 0:19:09.119 --> 0:19:14.439 personal trainer and excise scientists and exercise physiologist. I was 0:19:14.480 --> 0:19:16.320 going to say a doctor. Doctors are great, don't get 0:19:16.359 --> 0:19:19.080 me wrong, I love doctors, but doctors are not really 0:19:20.080 --> 0:19:24.480 trained to prescribe exercise, although of course they can talk 0:19:24.520 --> 0:19:28.120 to you about your blood pressure and your resting heart 0:19:28.200 --> 0:19:30.080 rate and perhaps you're working heart rate and all of 0:19:30.560 --> 0:19:34.119 these things. So definitely, if you're near your doctor in 0:19:34.160 --> 0:19:36.720 the next little while and you say you want to 0:19:36.720 --> 0:19:40.040 think about leveling up your exercise programming or turning up 0:19:40.080 --> 0:19:42.840 the volume a little bit, definitely talk to them. But 0:19:42.960 --> 0:19:45.479 in terms of somebody who can assess your fitness and 0:19:45.520 --> 0:19:47.800 do some kind of an evaluation and get where you're 0:19:47.840 --> 0:19:51.879 at and then base prescribe a program for you based 0:19:51.920 --> 0:19:55.639 on your body, your fitness, your strength, your current state, 0:19:55.720 --> 0:20:00.640 your level of conditioning, taking into account you know your 0:20:00.680 --> 0:20:04.240 biological age and chronological age perhaps and your injuries and 0:20:04.280 --> 0:20:06.800 your medication and all of your medical issues and all 0:20:06.840 --> 0:20:10.520 of that. Then somebody who's very well qualified in the space. 0:20:10.640 --> 0:20:16.280 Preferably somebody should I say that you're preferably somebody with 0:20:16.800 --> 0:20:19.560 at the very least a certificate for in fitness if 0:20:19.600 --> 0:20:23.520 you're an Australian, because honestly, there are some personal trainers 0:20:23.520 --> 0:20:27.040 who don't have a degree but are brilliant. They're brilliant, 0:20:27.080 --> 0:20:29.800 and then there are some people with degrees obviously who 0:20:29.840 --> 0:20:34.679 don't have the same knowledge or skill or experience. So 0:20:34.880 --> 0:20:38.359 just somebody that is good at it. How do you 0:20:38.359 --> 0:20:42.960 find that person? Generally through recommendation, But I think that 0:20:44.160 --> 0:20:45.879 I don't know, you know, when you go to like 0:20:45.960 --> 0:20:47.960 I might go and meet someone who's going to paint 0:20:48.000 --> 0:20:49.600 my house and I don't know what it is, but 0:20:50.440 --> 0:20:53.639 I can chat to that person and not always, but 0:20:53.720 --> 0:20:55.680 about nine out of ten times I get it right, 0:20:55.840 --> 0:20:57.760 Like I go, I think this is the person for me. 0:20:57.840 --> 0:21:00.000 I think they know that shit. I think their genuine 0:21:00.080 --> 0:21:02.119 and I think they care. I think I'm going to 0:21:02.119 --> 0:21:04.480 get a pretty good product, even though I know fuck 0:21:04.520 --> 0:21:07.439 all about painting. I know a lot about people, and 0:21:07.480 --> 0:21:10.040 I think you know a lot about people. Right, So 0:21:10.080 --> 0:21:11.800 whether or not you know a lot about the body 0:21:11.800 --> 0:21:15.000 and anatomy and physiology and progressive overload and sets and 0:21:15.040 --> 0:21:18.000 reps and volume and what's what and all that that 0:21:18.000 --> 0:21:20.800 that matters a little. But what matters more is that 0:21:20.840 --> 0:21:23.840 you can have a conversation with someone and clearly articulate 0:21:23.960 --> 0:21:26.120 what you want, why you want it, where you're at, 0:21:26.600 --> 0:21:29.560 and then you can you can assess that person as 0:21:29.560 --> 0:21:32.640 to you, whether or not you think they're full of shit, 0:21:33.320 --> 0:21:37.240 or they're competent, or they're confident, or they care about 0:21:37.280 --> 0:21:43.320 you and or you trust them. So we need to 0:21:43.320 --> 0:21:46.639 give our body a reason to adapt. We need to 0:21:48.240 --> 0:21:50.640 have a body that have a body, have a program 0:21:50.720 --> 0:21:56.520 that is developed and designed specifically for our body. So 0:21:56.720 --> 0:22:00.119 me talking to you now, you need the program that 0:22:00.200 --> 0:22:04.280 is the best program for you, for you, no one else, 0:22:04.880 --> 0:22:08.440 based on what you want to do, what you want 0:22:08.520 --> 0:22:11.600 to change, what you want to achieve, where you are 0:22:11.720 --> 0:22:15.679 currently at, what is your current status physically, what is 0:22:15.720 --> 0:22:19.520 your current ballpark level of strength and fitness, balance, coordination, 0:22:20.320 --> 0:22:24.080 general wellbeing, health, energy, all of these things. And we 0:22:24.160 --> 0:22:27.440 have a conversation with somebody. If not do your own research, 0:22:27.880 --> 0:22:30.000 It's never been a better time to do research. But 0:22:30.080 --> 0:22:33.280 of course you need to you need to be careful 0:22:33.400 --> 0:22:38.040 because it's not all wisdom, and it's not all actual science, 0:22:38.080 --> 0:22:43.680 and it's not all actual great information that we're accessing, right, 0:22:43.760 --> 0:22:46.760 So you've got to look if you can filter through 0:22:46.760 --> 0:22:50.440 the bullshit and people trying to sell your stuff. Which 0:22:50.480 --> 0:22:52.639 is why I love it when somebody can, even if 0:22:52.680 --> 0:22:55.600 they don't use a fitness professional over the long term, 0:22:55.640 --> 0:22:58.359 even in the short term, or an exercise professional someone 0:22:58.400 --> 0:23:02.399 who's great just to get the ball rolling and just 0:23:02.520 --> 0:23:05.560 have somebody involved in the process who does have sound 0:23:05.640 --> 0:23:09.640 knowledge and skill and experience, so perhaps help you avoid 0:23:09.680 --> 0:23:14.720 injury and perhaps help you be more productive and effective. 0:23:15.080 --> 0:23:18.640 So you might get you on your own. It might 0:23:18.680 --> 0:23:20.640 take you three months to get to a certain point. 0:23:20.760 --> 0:23:23.359 Maybe you'll do that in you know, six weeks or 0:23:23.400 --> 0:23:26.080 eight weeks if you've got better guidance. Who knows, though, 0:23:26.160 --> 0:23:29.520 But that's just me thinking out loud. So what do 0:23:29.560 --> 0:23:31.919 we want to be So here's a few guidelines. We 0:23:31.960 --> 0:23:37.800 want to be consistent. Now, no shit, Sherlock. Well, that 0:23:37.880 --> 0:23:47.080 might seem like the dumbest, most uninformative, obvious piece of advice, 0:23:47.280 --> 0:23:51.840 but let me tell you. Very near the top of 0:23:51.880 --> 0:23:54.960 the list of reasons why people don't get in shape 0:23:55.000 --> 0:23:58.399 and succeed and maintain it over the long term is 0:23:58.440 --> 0:24:01.800 that they're not consistent. Gyms can rely on the fact 0:24:01.800 --> 0:24:04.359 that people will sign up, they will pay their money, 0:24:04.359 --> 0:24:07.280 they will join on a direct debit and it just 0:24:07.320 --> 0:24:10.360 goes for fucking ever unless they cancel it. They will 0:24:10.440 --> 0:24:14.800 join unto a direct debit, paying you know, anywhere between 0:24:14.840 --> 0:24:17.800 eighteen and forty fifty dollars a week, depending on what 0:24:17.920 --> 0:24:21.800 gym you go to. And many of those people that 0:24:21.920 --> 0:24:24.600 do that are not going to the gym within a 0:24:24.640 --> 0:24:27.760 month or two, or they are going very very sporadically 0:24:27.840 --> 0:24:30.840 at best, they're definitely not living up to the own 0:24:31.040 --> 0:24:36.720 to their own expectations that they went into that membership with, 0:24:36.960 --> 0:24:39.200 or that that you know, joining the gym with. Right, 0:24:39.320 --> 0:24:45.640 So consistency is key, It's absolutely key. Now, what I'm 0:24:45.680 --> 0:24:48.600 about to give you is very broad, generic. This is 0:24:48.640 --> 0:24:51.720 not personal, This is not for you. This is me 0:24:51.840 --> 0:24:56.439 thinking out loud, and I'll rationalize my thoughts as I go. 0:24:56.640 --> 0:25:02.200 So I think everybody, but I think virtually everyone should 0:25:02.240 --> 0:25:04.919 do some strength training. But I think definitely people forty 0:25:04.960 --> 0:25:07.240 and above. The reason that I say that is because 0:25:08.400 --> 0:25:12.080 while we start to unless we're putting some intervention in place, 0:25:12.119 --> 0:25:16.639 we're doing something to make it different, we really start 0:25:16.760 --> 0:25:21.960 to typically lose muscle and bone density and strength and 0:25:22.000 --> 0:25:28.360 function and fitness and even cognitive function. Really around forty 0:25:28.440 --> 0:25:33.919 it starts to accelerate or decline more, I guess. And 0:25:34.000 --> 0:25:38.320 also because I think in the old days, this was 0:25:38.359 --> 0:25:41.720 one hundred years ago, I wouldn't recommend people, you know, 0:25:41.840 --> 0:25:44.480 twenty year old's, twenty five year olds do weights because 0:25:46.560 --> 0:25:49.960 you know, life was so physically demanding one hundred years ago. 0:25:50.640 --> 0:25:54.080 You know, we walked more, we lifted more, we worked 0:25:54.119 --> 0:26:00.760 against resistance more. Everything wasn't you know, automated and electronic, systematized, 0:26:00.800 --> 0:26:04.600