1 00:00:00,720 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,240 --> 00:00:13,680 Speaker 1: I am Tom Holland, and this is Fitness Disrupted, the 3 00:00:13,880 --> 00:00:20,360 Speaker 1: most important metric of all. Now. I have done a 4 00:00:20,480 --> 00:00:24,120 Speaker 1: handful of shows that tie into this topic, but due 5 00:00:24,200 --> 00:00:28,000 Speaker 1: to the incredible number of people that have reached out 6 00:00:28,000 --> 00:00:32,479 Speaker 1: to me in relation to this topic, including my wife, 7 00:00:33,080 --> 00:00:35,960 Speaker 1: I thought I have to do a show just on this, 8 00:00:37,320 --> 00:00:43,120 Speaker 1: just on this, on the incredible explosion of fitness technology 9 00:00:43,240 --> 00:00:48,400 Speaker 1: and all the metrics that come with it. Now I 10 00:00:48,479 --> 00:00:51,919 Speaker 1: have a list that I will go through with you shortly, 11 00:00:52,840 --> 00:00:57,200 Speaker 1: and it's twenty one metrics. And that list is far 12 00:00:57,320 --> 00:01:03,240 Speaker 1: from exhaustive, is way short relative to the number of 13 00:01:03,440 --> 00:01:08,360 Speaker 1: metrics that we can measure today. That you may ask 14 00:01:08,480 --> 00:01:12,520 Speaker 1: right away, what are metrics? Basically ways to measure your exercise, 15 00:01:12,640 --> 00:01:19,560 Speaker 1: your nutrition, your health and wellness world. So, along with 16 00:01:19,640 --> 00:01:25,640 Speaker 1: the incredible explosion in technology relative to everything, but for 17 00:01:25,760 --> 00:01:30,080 Speaker 1: our purposes health and wellness and fitness and exercise and nutrition, 18 00:01:31,000 --> 00:01:35,880 Speaker 1: there are so many products and so many new metrics 19 00:01:37,080 --> 00:01:41,000 Speaker 1: to measure our progress by. And there is that saying 20 00:01:41,040 --> 00:01:44,160 Speaker 1: that is often used in people who are pushing these 21 00:01:44,200 --> 00:01:47,520 Speaker 1: products that if you can't measure it, you can't improve 22 00:01:47,560 --> 00:01:53,440 Speaker 1: it and absolutely true to a point, absolutely true. I 23 00:01:53,440 --> 00:01:55,480 Speaker 1: would also say, and I'm getting ahead of myself a 24 00:01:55,480 --> 00:01:58,480 Speaker 1: tiny bit, but if you can't understand it, it doesn't 25 00:01:58,480 --> 00:02:00,800 Speaker 1: matter if you can measure it. Do you understand what 26 00:02:00,840 --> 00:02:05,600 Speaker 1: that measurement is? And the vast majority of people don't, 27 00:02:06,600 --> 00:02:10,960 Speaker 1: And that's perfectly fine. Do not get down on yourself, because, 28 00:02:11,360 --> 00:02:14,880 Speaker 1: as I will talk about, many of these metrics are 29 00:02:14,919 --> 00:02:19,560 Speaker 1: even questionable at best as far as the science behind them. 30 00:02:19,600 --> 00:02:22,440 Speaker 1: But that is the way the world works as well. 31 00:02:22,520 --> 00:02:25,640 Speaker 1: Is we have a lot of companies, many companies who 32 00:02:25,680 --> 00:02:29,520 Speaker 1: are now pushing out products and ways to supposedly measure 33 00:02:29,560 --> 00:02:37,160 Speaker 1: your health that I question. That I question I completely, 34 00:02:37,320 --> 00:02:40,440 Speaker 1: and I'm trying out a bunch of them. I'm trying 35 00:02:40,440 --> 00:02:43,480 Speaker 1: out many of them, trying out, you know, the latest 36 00:02:43,520 --> 00:02:47,960 Speaker 1: and greatest in all of these ways to supposedly you 37 00:02:48,000 --> 00:02:52,080 Speaker 1: know hack The more I hear and read that word, 38 00:02:52,120 --> 00:02:58,120 Speaker 1: the more I dislike it your health. And at the 39 00:02:58,200 --> 00:03:00,320 Speaker 1: end of the show, I will give you that most 40 00:03:00,360 --> 00:03:03,760 Speaker 1: important metric, And for those of you who have listened 41 00:03:03,760 --> 00:03:06,240 Speaker 1: to many of my shows, you should know what it is. 42 00:03:07,080 --> 00:03:09,799 Speaker 1: You should know what it is, and there are those 43 00:03:09,840 --> 00:03:13,919 Speaker 1: of you are gonna say that's it. Yeah, yeah, if 44 00:03:13,919 --> 00:03:17,160 Speaker 1: you want to abuse those horrible terms like secret, that 45 00:03:17,760 --> 00:03:21,080 Speaker 1: is because if you don't have this most important metric 46 00:03:21,120 --> 00:03:27,919 Speaker 1: in place, all of this other stuff completely irrelevant, completely irrelevant. 47 00:03:28,520 --> 00:03:32,440 Speaker 1: All right, great topic, most important metric of all as 48 00:03:32,440 --> 00:03:36,000 Speaker 1: we go into the new year, as I record this show, 49 00:03:36,040 --> 00:03:40,360 Speaker 1: But this applies any time of year. But if you're 50 00:03:40,400 --> 00:03:45,040 Speaker 1: looking for that newest, greatest gadget to track your health 51 00:03:45,080 --> 00:03:48,680 Speaker 1: and wellness, you may want to think twice, or you 52 00:03:48,720 --> 00:03:54,120 Speaker 1: may want to think about which matter truly matter. All right, 53 00:03:54,160 --> 00:03:56,920 Speaker 1: quick break, We'll be right back talking about the most 54 00:03:57,040 --> 00:04:00,360 Speaker 1: important metric of all. We'll be right back. M h. 55 00:04:10,440 --> 00:04:13,040 Speaker 1: So yes, I love when people reach out to me 56 00:04:13,640 --> 00:04:18,320 Speaker 1: about anything and everything about fitness and health and wellness. 57 00:04:19,560 --> 00:04:21,640 Speaker 1: With the pandemic, it's been people reaching out, as I've 58 00:04:21,680 --> 00:04:25,279 Speaker 1: said before, trying to get equipment, and I apologize even 59 00:04:25,279 --> 00:04:29,400 Speaker 1: though I am in that world and fitness advisor for 60 00:04:29,440 --> 00:04:35,440 Speaker 1: a big fitness company. Um even now, almost a year 61 00:04:35,480 --> 00:04:38,880 Speaker 1: into it, it's still still hard to get. But I 62 00:04:38,960 --> 00:04:42,960 Speaker 1: often have people reach out with questions about their workouts 63 00:04:42,960 --> 00:04:47,599 Speaker 1: and readings they are getting. And I received one from 64 00:04:47,640 --> 00:04:53,039 Speaker 1: someone who doing an indoor cycling workout. And I don't 65 00:04:53,040 --> 00:04:54,760 Speaker 1: have to give you the specifics because it was kind 66 00:04:54,760 --> 00:04:58,719 Speaker 1: of confusing. But this person was getting down on themselves 67 00:04:58,960 --> 00:05:01,839 Speaker 1: because they weren't seeing the numbers that they had been seeing, 68 00:05:02,440 --> 00:05:04,919 Speaker 1: and they were trying to figure it out. They thought 69 00:05:05,000 --> 00:05:08,919 Speaker 1: that in the morning the numbers were considerably worse, and 70 00:05:09,040 --> 00:05:13,599 Speaker 1: why was that? And on and on and on, and 71 00:05:14,080 --> 00:05:16,599 Speaker 1: I had no quick answer because there isn't one, and 72 00:05:17,240 --> 00:05:19,880 Speaker 1: anyone who would give this person a quick answer doesn't 73 00:05:19,880 --> 00:05:23,919 Speaker 1: know what they're talking about. But the point is is 74 00:05:23,960 --> 00:05:29,279 Speaker 1: that it was depressing this person. And as I said 75 00:05:29,279 --> 00:05:31,160 Speaker 1: at the start of the show, I've done many podcasts 76 00:05:31,160 --> 00:05:35,760 Speaker 1: that tie into this, one being you can't always beat 77 00:05:36,279 --> 00:05:42,680 Speaker 1: yesterday another meme quote that looks great on social media, 78 00:05:44,160 --> 00:05:46,960 Speaker 1: But a fitness company should not be putting that out 79 00:05:48,440 --> 00:05:52,839 Speaker 1: because any coach worth their salt will tell you that 80 00:05:52,920 --> 00:05:55,880 Speaker 1: you gotta have hard days and easy days, and the 81 00:05:55,920 --> 00:05:59,760 Speaker 1: harder your hard days, the easier you're easy days need 82 00:05:59,800 --> 00:06:01,960 Speaker 1: to be, and the more of them you need to have. 83 00:06:03,839 --> 00:06:07,320 Speaker 1: You cannot do a high intensity workout seven days a week, 84 00:06:08,880 --> 00:06:13,839 Speaker 1: nor should you. So beating yesterday is a problem. That's 85 00:06:13,839 --> 00:06:16,880 Speaker 1: a problem. And now because we have so many different 86 00:06:16,880 --> 00:06:21,560 Speaker 1: ways to measure our exercise. People are getting more and 87 00:06:21,600 --> 00:06:27,680 Speaker 1: more confused, and I would argue depressed, and that's not okay. 88 00:06:28,240 --> 00:06:33,240 Speaker 1: So my wife is also someone who has fallen into 89 00:06:33,279 --> 00:06:36,960 Speaker 1: this trap because and she is such a great experiment 90 00:06:37,040 --> 00:06:40,640 Speaker 1: for me, because she truly represents you know, she's she's 91 00:06:40,680 --> 00:06:43,520 Speaker 1: not me. People think oftentimes that I'm married to a 92 00:06:43,560 --> 00:06:47,839 Speaker 1: crazy fitness person like myself. No, totally not, you know, 93 00:06:47,960 --> 00:06:52,200 Speaker 1: in a totally different world, works full time and you know, 94 00:06:52,839 --> 00:06:55,680 Speaker 1: struggles with the typical struggles that many of you have. 95 00:06:57,080 --> 00:07:01,520 Speaker 1: And she, just like this person who reached out to 96 00:07:01,520 --> 00:07:04,520 Speaker 1: me very similarly, was getting down on herself because the numbers, 97 00:07:04,880 --> 00:07:09,240 Speaker 1: the metrics she was using, we're not always better. And 98 00:07:09,279 --> 00:07:11,840 Speaker 1: so I had to explain to her over and over 99 00:07:11,880 --> 00:07:14,800 Speaker 1: again and to continue to that she's not going to 100 00:07:14,840 --> 00:07:19,240 Speaker 1: see those numbers improve every day. Can't happen, nor should it. 101 00:07:20,240 --> 00:07:24,400 Speaker 1: And that is something that we need to understand, all right, 102 00:07:24,440 --> 00:07:28,400 Speaker 1: And let me just talk about these tracking measures before 103 00:07:28,400 --> 00:07:32,200 Speaker 1: I get specific with them. Many of them are arbitrary. 104 00:07:32,800 --> 00:07:35,080 Speaker 1: Many of them are arbitrary. One of the first podcasts 105 00:07:35,080 --> 00:07:38,960 Speaker 1: I did was about ten thousand Steps, Why ten thousand Steps? Well, 106 00:07:39,120 --> 00:07:44,640 Speaker 1: listen to that podcast, but it's an arbitrary number based 107 00:07:44,640 --> 00:07:48,920 Speaker 1: on a product that was invented years ago, decades ago, 108 00:07:49,880 --> 00:07:54,440 Speaker 1: a pedometer that the name literally was ten thousand steps. 109 00:07:54,480 --> 00:07:59,960 Speaker 1: So there's no scientific, hard, scientific, you know um research 110 00:08:00,120 --> 00:08:03,000 Speaker 1: that shows the ten thousand steps confers this amount of 111 00:08:03,160 --> 00:08:07,520 Speaker 1: well being or you know benefit. So so many of 112 00:08:07,560 --> 00:08:12,720 Speaker 1: these metrics are arbitrary at best. Then one of the 113 00:08:12,840 --> 00:08:17,360 Speaker 1: huge problems, again tied into topic I have discussed and 114 00:08:17,400 --> 00:08:20,400 Speaker 1: will continue to discuss because it's so important. So many 115 00:08:20,440 --> 00:08:30,560 Speaker 1: of these are inaccurate, inaccurate calories burned, calories burned. I'm 116 00:08:30,600 --> 00:08:34,360 Speaker 1: working on my first documentary about all of this, and 117 00:08:34,440 --> 00:08:39,360 Speaker 1: one thing that I will be discussing is how inaccurate 118 00:08:41,840 --> 00:08:46,520 Speaker 1: machines are and what do they do. Do they underestimate 119 00:08:46,600 --> 00:08:51,000 Speaker 1: or overestimate your college? Do you think, well, they overestimate 120 00:08:51,000 --> 00:08:53,920 Speaker 1: because that makes you feel better. You're more likely to 121 00:08:53,920 --> 00:08:57,400 Speaker 1: get back on that piece of machinery or use that 122 00:08:57,480 --> 00:09:02,600 Speaker 1: fit and tech if it makes feel right. And I've 123 00:09:02,640 --> 00:09:05,160 Speaker 1: mixed feelings about that because I want you to work 124 00:09:05,200 --> 00:09:07,680 Speaker 1: out and exercise more frequently, but I don't want you 125 00:09:07,760 --> 00:09:11,560 Speaker 1: to have that information. That is the main reason I 126 00:09:11,640 --> 00:09:13,840 Speaker 1: do this show, and one of the main things I 127 00:09:13,920 --> 00:09:17,880 Speaker 1: do in my career. So you need the correct information 128 00:09:17,960 --> 00:09:21,960 Speaker 1: because okay, fine, maybe you exercise again, but you take 129 00:09:21,960 --> 00:09:26,320 Speaker 1: those numbers and you maybe make the wrong dietary choice 130 00:09:26,600 --> 00:09:29,720 Speaker 1: because you think you burned, you know, eight hundred colies 131 00:09:29,720 --> 00:09:35,320 Speaker 1: in forty minutes, and you reward eat after you know. 132 00:09:35,360 --> 00:09:38,120 Speaker 1: One of the top reasons people gain weight when they 133 00:09:38,160 --> 00:09:42,240 Speaker 1: exercise start an exercise program is reward eating. And one 134 00:09:42,240 --> 00:09:45,679 Speaker 1: of the problems with the reward eating is the inaccuracy 135 00:09:45,720 --> 00:09:50,000 Speaker 1: of the metrics given by the machines. Okay, so that 136 00:09:50,120 --> 00:09:53,360 Speaker 1: is another problem. And as I said at the beginning, 137 00:09:53,400 --> 00:09:57,199 Speaker 1: third problem, the vast majority of these metrics are at 138 00:09:57,240 --> 00:10:03,600 Speaker 1: best two complicated from most people to understand when the 139 00:10:03,720 --> 00:10:08,200 Speaker 1: first heart rate monitors truly came into the market, not 140 00:10:08,320 --> 00:10:10,600 Speaker 1: that long ago, which is amazing. One of the jobs, 141 00:10:10,640 --> 00:10:12,000 Speaker 1: one of the things I used to do is go 142 00:10:12,120 --> 00:10:16,000 Speaker 1: to people's homes and apartments to help them set them up, 143 00:10:16,880 --> 00:10:20,440 Speaker 1: just to set up their heart rate monitor. And even today, 144 00:10:20,480 --> 00:10:24,960 Speaker 1: those zones I'll talk about those that's a metric specific 145 00:10:24,960 --> 00:10:28,160 Speaker 1: metric are still inaccurate. I just heard I was gonna 146 00:10:28,200 --> 00:10:30,560 Speaker 1: save this, but I'm gonna throw it in. Howard Stern 147 00:10:30,679 --> 00:10:33,920 Speaker 1: talking about getting on his indoor cycling bike and talking 148 00:10:33,960 --> 00:10:35,960 Speaker 1: about heart rate, and he talked about how he had 149 00:10:35,960 --> 00:10:38,280 Speaker 1: a relative who has a running coach friend who told 150 00:10:38,360 --> 00:10:42,080 Speaker 1: him that the heart rate zone formula he should use 151 00:10:42,480 --> 00:10:46,440 Speaker 1: is one eighty minus your age plus ten and that's 152 00:10:46,440 --> 00:10:49,160 Speaker 1: your max heart rate. So I'm fifty one, let's make 153 00:10:49,160 --> 00:10:52,280 Speaker 1: it fifty for easy math. One eight minus fifty is 154 00:10:52,320 --> 00:10:55,560 Speaker 1: one thirty plus ten one forty. Are you kidding me? 155 00:10:57,040 --> 00:11:03,880 Speaker 1: That's my max heart rate? One forty? Uh no. So 156 00:11:04,200 --> 00:11:07,640 Speaker 1: even if we have these metrics, the formulas that are 157 00:11:07,800 --> 00:11:10,320 Speaker 1: used and the time to use them and how we 158 00:11:10,440 --> 00:11:15,800 Speaker 1: use them this problematic at best. And then finally point 159 00:11:15,880 --> 00:11:19,880 Speaker 1: number four questionable science. As I was saying at the 160 00:11:19,880 --> 00:11:23,240 Speaker 1: start of the show, there's so many products now you 161 00:11:23,280 --> 00:11:27,240 Speaker 1: go really like, what where's the science behind testing that? 162 00:11:27,280 --> 00:11:30,040 Speaker 1: And I don't want to get too specific, but you're 163 00:11:30,040 --> 00:11:32,000 Speaker 1: seeing them all the time on social media now and 164 00:11:32,000 --> 00:11:34,360 Speaker 1: you're probably saying, do we really need to track that? 165 00:11:35,440 --> 00:11:37,040 Speaker 1: Do we really need to track that? And many of 166 00:11:37,040 --> 00:11:39,760 Speaker 1: these are nutritional, but we can get into DNA and 167 00:11:39,840 --> 00:11:46,679 Speaker 1: exercise that goes to that DNA. Please please talk about 168 00:11:46,679 --> 00:11:52,280 Speaker 1: making things complicated and and one of the major problems 169 00:11:52,960 --> 00:11:56,839 Speaker 1: with this is they sound smart. They use a lot 170 00:11:56,840 --> 00:11:59,839 Speaker 1: of big words, leaving you studies. They just wrote in 171 00:11:59,880 --> 00:12:04,480 Speaker 1: our cool about one of these products that listen, I 172 00:12:04,559 --> 00:12:09,880 Speaker 1: get to that one of these products that the study 173 00:12:10,040 --> 00:12:16,200 Speaker 1: they cited they did themselves. That's that's in the world 174 00:12:16,200 --> 00:12:20,040 Speaker 1: of research. A no, no, okay. But I actually was 175 00:12:20,080 --> 00:12:23,600 Speaker 1: reading a review of the product that cited this research 176 00:12:24,480 --> 00:12:26,800 Speaker 1: but didn't say I don't even know if the writer 177 00:12:27,440 --> 00:12:30,400 Speaker 1: who tried out the product actually looked at the research. 178 00:12:30,920 --> 00:12:36,640 Speaker 1: Most likely not. Most people don't go near there, so 179 00:12:37,200 --> 00:12:40,960 Speaker 1: you think there might have been some bias there. So again, 180 00:12:42,240 --> 00:12:48,920 Speaker 1: metrics are helpful and I use them, but as I 181 00:12:48,960 --> 00:12:54,959 Speaker 1: will get to, if they are making you discouraged, if 182 00:12:54,960 --> 00:12:58,960 Speaker 1: they are making you not feel good about yourself, that's 183 00:12:58,960 --> 00:13:03,840 Speaker 1: a problem. That's a problem. Okay. So let's get into 184 00:13:03,840 --> 00:13:08,160 Speaker 1: the specifics specific metrics. The first one that has been 185 00:13:08,160 --> 00:13:11,760 Speaker 1: around forever and will be around forever is what obvious weight? 186 00:13:12,320 --> 00:13:15,280 Speaker 1: That's the metric most people want to lose weight, so 187 00:13:15,360 --> 00:13:20,600 Speaker 1: the scale is going to measure that. And as I've 188 00:13:20,640 --> 00:13:23,040 Speaker 1: talked about so many times before, and this is a 189 00:13:23,120 --> 00:13:27,760 Speaker 1: huge part of the documentary, that's a problem for many reasons. 190 00:13:28,760 --> 00:13:31,440 Speaker 1: And go back look through the podcast I've done on 191 00:13:31,520 --> 00:13:35,120 Speaker 1: weight and many of the other ways we should be 192 00:13:35,640 --> 00:13:39,920 Speaker 1: monitoring our health and wellness, judging the success of our 193 00:13:39,920 --> 00:13:42,840 Speaker 1: fitness program, not by the number on a scale. Now 194 00:13:43,800 --> 00:13:46,000 Speaker 1: it sounds like I am saying you shouldn't monitor and 195 00:13:46,040 --> 00:13:49,800 Speaker 1: look at any of these Absolutely not, absolutely not. I 196 00:13:49,840 --> 00:13:54,360 Speaker 1: will bring it all home. But their tools that should 197 00:13:54,360 --> 00:13:58,280 Speaker 1: be helpful, and when they're not, when they're confusing, and 198 00:13:58,320 --> 00:14:01,960 Speaker 1: when they're utilized incorrect, and when they're based on bad science. 199 00:14:02,160 --> 00:14:04,720 Speaker 1: If they are not helping you get to your goal, 200 00:14:06,080 --> 00:14:09,079 Speaker 1: then I have a problem with them. And as I'm 201 00:14:09,080 --> 00:14:12,440 Speaker 1: gonna tell you, they are second level stuff. That's what 202 00:14:12,480 --> 00:14:15,120 Speaker 1: will clarify it for you, I think the most. But 203 00:14:15,240 --> 00:14:16,760 Speaker 1: let me go through these metrics, and you know, let 204 00:14:16,760 --> 00:14:18,680 Speaker 1: me read them off. I just canna read you the list. 205 00:14:19,200 --> 00:14:22,840 Speaker 1: And again, this is just twenty one. There are dozens 206 00:14:22,880 --> 00:14:26,000 Speaker 1: and dozens and dozens more. But here are many of 207 00:14:26,080 --> 00:14:29,960 Speaker 1: the most popular metrics being measured today. As I said, 208 00:14:30,040 --> 00:14:34,320 Speaker 1: number one, weight, calories burned, distance traveled in time. Right, 209 00:14:34,400 --> 00:14:37,040 Speaker 1: those are four that are generally when we're talking cardio machines, 210 00:14:37,080 --> 00:14:38,960 Speaker 1: by the way, and we could talk strength to but 211 00:14:39,040 --> 00:14:41,920 Speaker 1: a lot of this will be cardio based. Those are 212 00:14:41,920 --> 00:14:44,560 Speaker 1: four that are on just about every machine. Right not wait, 213 00:14:44,680 --> 00:14:48,120 Speaker 1: but calories burned, distance, travel time. Then you've got steps. 214 00:14:48,880 --> 00:14:50,600 Speaker 1: Steps is a huge one, as I was saying, ten 215 00:14:50,640 --> 00:14:54,280 Speaker 1: thousand steps, phenometers, uh, fitbit type things all over the place. 216 00:14:54,520 --> 00:14:57,560 Speaker 1: Now we're getting into running. You've got pace, You've got 217 00:14:57,640 --> 00:15:01,800 Speaker 1: watches and and different products that estimate your vo to max. 218 00:15:02,120 --> 00:15:03,560 Speaker 1: And then here we go. Here we go into some 219 00:15:03,680 --> 00:15:07,640 Speaker 1: really specific stuff vertical oscillation. Now we're talking about running 220 00:15:07,840 --> 00:15:14,040 Speaker 1: and your stride, vertical ratio, ground contact time and balance, cadence, 221 00:15:14,520 --> 00:15:19,000 Speaker 1: stress score, sleep, heart rate, and then with heart rate. 222 00:15:19,480 --> 00:15:21,720 Speaker 1: Gotta break that down. You've got your maximum heart rate, 223 00:15:21,720 --> 00:15:26,440 Speaker 1: your resting heart rate, you've got your heart rate variability. 224 00:15:26,520 --> 00:15:30,080 Speaker 1: And then we've got things like glucose. And that is 225 00:15:30,120 --> 00:15:32,840 Speaker 1: one product that I have been trying out, something that 226 00:15:32,920 --> 00:15:36,040 Speaker 1: sticks on my arm for two weeks, something that has 227 00:15:36,040 --> 00:15:40,160 Speaker 1: been utilized by diabetics for health reasons, and now they 228 00:15:40,160 --> 00:15:44,880 Speaker 1: are pushing that as something to monitor for health and wellness. 229 00:15:45,560 --> 00:15:48,760 Speaker 1: Topic for another day. Then swimming, those of you swimmers 230 00:15:48,760 --> 00:15:50,960 Speaker 1: out there, holy smokes, you know the first time I 231 00:15:51,000 --> 00:15:53,760 Speaker 1: got that watch that truly started measuring these metrics, what 232 00:15:53,760 --> 00:15:57,880 Speaker 1: did you do just reinforced again what a slow, poor 233 00:15:57,920 --> 00:16:00,720 Speaker 1: swimmer I was, and that goes to what I've been 234 00:16:00,760 --> 00:16:04,000 Speaker 1: talking about. But you've got amazing swim metrics. I'm someone 235 00:16:04,000 --> 00:16:07,520 Speaker 1: who cannot for the life of me, seriously, if you said, Tom, 236 00:16:07,560 --> 00:16:10,120 Speaker 1: I will pay ten thousand dollars if you can count 237 00:16:10,160 --> 00:16:15,120 Speaker 1: up to one laps, there is no chance my mind 238 00:16:15,200 --> 00:16:17,800 Speaker 1: will wander. I've never been able to do it. So 239 00:16:17,960 --> 00:16:20,760 Speaker 1: I'm thankful that there are watches that can now do 240 00:16:20,800 --> 00:16:23,880 Speaker 1: that for me. But truthfully, I just I go by 241 00:16:23,960 --> 00:16:26,880 Speaker 1: time at the end of the day, and then I 242 00:16:26,920 --> 00:16:28,880 Speaker 1: go by the most important metric that I will get 243 00:16:28,880 --> 00:16:32,160 Speaker 1: too shortly. But they even have things like the swolf score. 244 00:16:32,280 --> 00:16:34,480 Speaker 1: For those of you swimmers, they know what I'm talking about. 245 00:16:34,480 --> 00:16:38,720 Speaker 1: Your swolf score. What is that? Well, that's taking the 246 00:16:38,840 --> 00:16:42,040 Speaker 1: number of strokes in the pool and the time it 247 00:16:42,080 --> 00:16:44,600 Speaker 1: took you to swim that length. So if you, you know, 248 00:16:44,680 --> 00:16:47,680 Speaker 1: take thirty seconds and ten strokes to swim the length 249 00:16:47,680 --> 00:16:51,320 Speaker 1: of a pool, you've got a swolf score of forty. 250 00:16:51,480 --> 00:16:53,480 Speaker 1: I think it is. I think that's how you do it. 251 00:16:53,720 --> 00:16:57,880 Speaker 1: So yes, so really cool. Then, oh you cyclists. Cyclists 252 00:16:57,880 --> 00:17:00,000 Speaker 1: are some of the worst and best when it comes 253 00:17:00,040 --> 00:17:05,280 Speaker 1: two metrics. You've got normalized power, intensity factor, pedal smoothness. 254 00:17:05,440 --> 00:17:10,040 Speaker 1: So many different metrics to look at. Okay, that's twenty 255 00:17:10,040 --> 00:17:12,920 Speaker 1: one of them. And I don't want to leave out 256 00:17:12,960 --> 00:17:16,960 Speaker 1: strength training. But strength training is more about you know, 257 00:17:17,520 --> 00:17:22,360 Speaker 1: maximum weightlifted, your your pr if you're a dead lifter, squatter, 258 00:17:22,800 --> 00:17:24,920 Speaker 1: and then you can take volume and things like that. 259 00:17:26,440 --> 00:17:28,240 Speaker 1: I don't want you to think that I don't I 260 00:17:28,280 --> 00:17:33,600 Speaker 1: don't believe in metrics. But here's the big takeaway. Metrics 261 00:17:33,600 --> 00:17:37,440 Speaker 1: are at the end of the day, second level things. 262 00:17:38,520 --> 00:17:43,080 Speaker 1: I did a show on second level how second level 263 00:17:43,880 --> 00:17:46,760 Speaker 1: You've got to avoid that for the most part. Second 264 00:17:46,840 --> 00:17:48,159 Speaker 1: level stuff. What do I mean by that? If you 265 00:17:48,200 --> 00:17:50,879 Speaker 1: missed that podcast, Well, it's like protein. People will say 266 00:17:50,920 --> 00:17:53,880 Speaker 1: what type of protein should I have? And what's better, 267 00:17:54,000 --> 00:17:56,520 Speaker 1: what's the best, and it's often the best, what's the best? 268 00:17:56,920 --> 00:17:59,159 Speaker 1: What's the best protein? And my answer for that is, 269 00:17:59,840 --> 00:18:04,160 Speaker 1: don't worry about it. Get in enough protein first. Focus 270 00:18:04,240 --> 00:18:08,280 Speaker 1: on that. Focus on if you're hundred fifty pounds and 271 00:18:08,320 --> 00:18:11,919 Speaker 1: your goal is to get in protein per day, focus 272 00:18:11,960 --> 00:18:15,720 Speaker 1: on that for an extended period of time. Once you 273 00:18:15,920 --> 00:18:20,960 Speaker 1: establish that habit for an extended period of time, then 274 00:18:21,000 --> 00:18:26,000 Speaker 1: we can go into specifics second level. But even then people, 275 00:18:26,680 --> 00:18:29,240 Speaker 1: this goes to what this whole show is about and 276 00:18:29,280 --> 00:18:33,679 Speaker 1: what I argue most fitness people don't connect. So we 277 00:18:33,680 --> 00:18:36,479 Speaker 1: can take the science right, but then how can you 278 00:18:36,520 --> 00:18:38,520 Speaker 1: apply that? How can you actually make that work in 279 00:18:38,560 --> 00:18:40,520 Speaker 1: your daily life? So if I told you P protein 280 00:18:40,640 --> 00:18:42,800 Speaker 1: is the best protein, which it isn't, But let's just 281 00:18:42,840 --> 00:18:45,040 Speaker 1: say for argument's sake that I do. Are you gonna 282 00:18:45,040 --> 00:18:48,280 Speaker 1: be able to find P protein every day, for every meal, 283 00:18:48,400 --> 00:18:53,520 Speaker 1: every single time you ingest the protein. No, it's second 284 00:18:53,600 --> 00:18:58,439 Speaker 1: level stuff. So that is not what you need to 285 00:18:58,440 --> 00:19:01,080 Speaker 1: focus on. You need to focus on getting in enough protein. 286 00:19:01,440 --> 00:19:04,239 Speaker 1: And this goes to all the metrics that I've been 287 00:19:04,240 --> 00:19:09,080 Speaker 1: talking about, and the very simple answer to the question 288 00:19:09,119 --> 00:19:11,320 Speaker 1: of what is the most important metric of all when 289 00:19:11,359 --> 00:19:19,360 Speaker 1: it comes to exercise, it's consistency. It's frequency. You're going, 290 00:19:19,359 --> 00:19:22,879 Speaker 1: are you kidding me? Guess what I'm not? You know, 291 00:19:22,880 --> 00:19:26,200 Speaker 1: there's a saying when you talk about cycling and triathlon, 292 00:19:26,440 --> 00:19:28,560 Speaker 1: when it comes to, you know, the time spent on 293 00:19:28,600 --> 00:19:30,879 Speaker 1: the bike, What's what's the most important thing for the 294 00:19:30,960 --> 00:19:35,200 Speaker 1: most part for improving your cycling, especially when you start 295 00:19:35,480 --> 00:19:40,439 Speaker 1: time in the saddle time in the saddle. So this 296 00:19:40,480 --> 00:19:43,200 Speaker 1: goes back to when I was coaching for many different 297 00:19:43,200 --> 00:19:46,800 Speaker 1: sports fitness, weight loss, but a lot of running, different 298 00:19:46,880 --> 00:19:51,080 Speaker 1: running distances, triathlons, adventure races. All of those things created 299 00:19:51,080 --> 00:19:54,520 Speaker 1: training plans for I guess what I could make the 300 00:19:54,600 --> 00:19:58,119 Speaker 1: most complicated plans complex with intervals and he'll repeats and 301 00:19:58,280 --> 00:20:01,560 Speaker 1: heart rate zones and power hour zones and all that stuff. 302 00:20:03,000 --> 00:20:04,239 Speaker 1: But if at the end of the day you're not 303 00:20:04,280 --> 00:20:07,080 Speaker 1: getting in the vast majority of your workouts, it doesn't matter. 304 00:20:09,280 --> 00:20:11,679 Speaker 1: It goes to excessive moderation. It doesn't matter that you 305 00:20:11,760 --> 00:20:16,000 Speaker 1: do a lot, and to take out the term a 306 00:20:16,040 --> 00:20:19,600 Speaker 1: lot and change that to complex or complicated, that your 307 00:20:19,640 --> 00:20:22,480 Speaker 1: workout is complicated to do that infrequently, No are you 308 00:20:22,480 --> 00:20:25,040 Speaker 1: gonna beat the person who is putting in the miles 309 00:20:25,040 --> 00:20:27,399 Speaker 1: on the road when it comes to running, is putting 310 00:20:27,400 --> 00:20:31,280 Speaker 1: in the miles regardless of what they're doing. Your body 311 00:20:31,320 --> 00:20:34,040 Speaker 1: gets better at doing something by doing it. Now, I'm 312 00:20:34,040 --> 00:20:39,800 Speaker 1: not discounting the metrics, I'm not discounting much more complex 313 00:20:40,240 --> 00:20:44,120 Speaker 1: and specific type of workouts. But in my experience, which 314 00:20:44,160 --> 00:20:48,040 Speaker 1: is pretty darn long, the vast majority of people need 315 00:20:48,119 --> 00:20:52,040 Speaker 1: to establish the habit first then we can talk about 316 00:20:52,480 --> 00:20:56,840 Speaker 1: getting more complicated. And first of all, or very importantly, 317 00:20:58,800 --> 00:21:01,960 Speaker 1: if you don't build that base and you push it, 318 00:21:02,119 --> 00:21:04,920 Speaker 1: this is where people get hurt because they're not focused 319 00:21:04,920 --> 00:21:07,440 Speaker 1: on building that base. They're not focused on the consistency. 320 00:21:07,720 --> 00:21:11,679 Speaker 1: The most important metric, which is how many times you 321 00:21:11,760 --> 00:21:15,800 Speaker 1: work out. That is the most important. It's not doing 322 00:21:15,920 --> 00:21:20,760 Speaker 1: three really hard workouts a month. It's about doing a 323 00:21:21,160 --> 00:21:28,320 Speaker 1: handful many, many more, short, different consistent workouts. That's the 324 00:21:28,320 --> 00:21:32,000 Speaker 1: most important metrics. So what's the point in these metrics 325 00:21:32,040 --> 00:21:35,200 Speaker 1: and tracking this stuff. It's for your motivation. I see 326 00:21:35,240 --> 00:21:39,480 Speaker 1: that that is a huge positive when people are into 327 00:21:39,520 --> 00:21:43,600 Speaker 1: those output numbers and that they've improved their pace. I 328 00:21:43,680 --> 00:21:46,879 Speaker 1: love that. So this is not an if in you know, 329 00:21:47,119 --> 00:21:52,200 Speaker 1: if or proposition. It's not one or the other that 330 00:21:52,280 --> 00:21:54,199 Speaker 1: you either use them or you don't. It's how you 331 00:21:54,280 --> 00:21:56,800 Speaker 1: use them. So at the outset, you need to use 332 00:21:56,840 --> 00:22:00,160 Speaker 1: them if you want to use them, and which as 333 00:22:00,200 --> 00:22:05,520 Speaker 1: you use for motivation, and you cannot have them demotivate 334 00:22:05,680 --> 00:22:09,240 Speaker 1: or you know, be be stressful to you in the 335 00:22:09,280 --> 00:22:11,920 Speaker 1: wrong way to think that you are not getting fitter 336 00:22:12,119 --> 00:22:14,520 Speaker 1: if you are getting on that bike, if you are 337 00:22:14,560 --> 00:22:18,120 Speaker 1: getting out on the road and running or walking. You're 338 00:22:18,119 --> 00:22:22,840 Speaker 1: gonna get stronger now you can overtrain. But at the 339 00:22:22,920 --> 00:22:25,480 Speaker 1: end of the day, the most important number I want 340 00:22:25,520 --> 00:22:29,000 Speaker 1: to hear from a client is how many times they 341 00:22:29,000 --> 00:22:31,480 Speaker 1: did their workout? Did you follow the plan? Did you 342 00:22:31,520 --> 00:22:35,879 Speaker 1: show up? All? Right? One last quick break and we 343 00:22:35,920 --> 00:22:49,439 Speaker 1: bring it all together. We'll be right back. You know, 344 00:22:49,480 --> 00:22:52,119 Speaker 1: this is the show. I would argue that totally separates 345 00:22:52,160 --> 00:22:55,879 Speaker 1: me from the rest of the field, most of the field, 346 00:22:55,920 --> 00:23:00,000 Speaker 1: the vast major when it comes to exercise and fitness. 347 00:23:00,680 --> 00:23:02,600 Speaker 1: I have all of these companies we can see out 348 00:23:02,640 --> 00:23:09,240 Speaker 1: to me, all of these questionable products, you know, have 349 00:23:09,359 --> 00:23:13,159 Speaker 1: them on interview that you know they're they're expert. Is 350 00:23:13,160 --> 00:23:16,840 Speaker 1: that going to help you? No? Is it going to 351 00:23:16,920 --> 00:23:22,280 Speaker 1: confuse you? Yeah? My goal is for you to get results, 352 00:23:22,560 --> 00:23:27,320 Speaker 1: to not be injured, to make it a lifestyle. And 353 00:23:27,359 --> 00:23:28,879 Speaker 1: that is a huge problem when it comes to this 354 00:23:28,920 --> 00:23:33,120 Speaker 1: explosion and fitness and fitness technology and access and this 355 00:23:33,200 --> 00:23:37,720 Speaker 1: is all really cool stuff. And listen, top performers, sure 356 00:23:39,040 --> 00:23:42,680 Speaker 1: they're gonna use this stuff, but guess what to there 357 00:23:42,680 --> 00:23:48,879 Speaker 1: are few people exercise physiologists who truly know and have 358 00:23:48,960 --> 00:23:52,480 Speaker 1: studied how to interpret this data. I mean, you can 359 00:23:52,520 --> 00:23:56,280 Speaker 1: go as simple as body fat testing with calipers. You know, 360 00:23:56,400 --> 00:23:59,080 Speaker 1: not done much anymore because we have so many products 361 00:23:59,080 --> 00:24:02,800 Speaker 1: now that do it. But back in the day when 362 00:24:02,800 --> 00:24:05,400 Speaker 1: you had and I in my office got the old 363 00:24:05,400 --> 00:24:08,080 Speaker 1: pair of skin fold cowipers where you pinched some fat 364 00:24:08,400 --> 00:24:10,879 Speaker 1: and you did some measurements and then you computed body 365 00:24:10,920 --> 00:24:14,080 Speaker 1: fat from that, and that was a really that was 366 00:24:14,119 --> 00:24:17,080 Speaker 1: the top way back you know, many years ago. Not 367 00:24:17,200 --> 00:24:20,200 Speaker 1: the top way, but very frequently utilized. Well guess what 368 00:24:20,480 --> 00:24:24,600 Speaker 1: really came down to the person doing the testing and 369 00:24:24,880 --> 00:24:30,800 Speaker 1: really inaccurate four so many people. So my point is 370 00:24:30,840 --> 00:24:35,119 Speaker 1: that yes, exciting time, Yes, so many fun things to track, 371 00:24:37,119 --> 00:24:39,399 Speaker 1: but at the end of the day, if you're not 372 00:24:39,520 --> 00:24:43,480 Speaker 1: consistent and if those metrics and following those metrics are 373 00:24:43,640 --> 00:24:46,960 Speaker 1: not motivating you but are doing the opposite, that is 374 00:24:47,000 --> 00:24:52,520 Speaker 1: a problem. That is a problem. Frequency is the most 375 00:24:52,600 --> 00:24:58,320 Speaker 1: important metric time in the saddle. Let me give you 376 00:24:58,320 --> 00:25:00,640 Speaker 1: one more quick I hesitate to throw this out there, 377 00:25:00,680 --> 00:25:06,840 Speaker 1: open up the whole you know, another topic, but running form. 378 00:25:06,880 --> 00:25:09,159 Speaker 1: You know, all of these different tools and coaches and 379 00:25:09,280 --> 00:25:14,120 Speaker 1: ways to supposedly change your running form better. You're running form, 380 00:25:14,240 --> 00:25:18,800 Speaker 1: you know, how you become a better runner first and foremost. Yeah, 381 00:25:18,960 --> 00:25:23,120 Speaker 1: you go run, and oftentimes what makes your running form 382 00:25:23,160 --> 00:25:26,600 Speaker 1: different is what makes you better. There is no one 383 00:25:26,640 --> 00:25:32,240 Speaker 1: way Again, topic totally for another day, but my most 384 00:25:32,240 --> 00:25:36,920 Speaker 1: successful clients did that podcast. One of the traits that 385 00:25:37,040 --> 00:25:39,520 Speaker 1: they had, and one of the most important, was they 386 00:25:39,600 --> 00:25:45,680 Speaker 1: showed up frequency. I don't care how hard that client 387 00:25:45,720 --> 00:25:48,439 Speaker 1: worked if they showed up twice a month, it's the 388 00:25:48,440 --> 00:25:54,000 Speaker 1: ones who showed up of the time that were the 389 00:25:54,000 --> 00:25:59,919 Speaker 1: most successful. It is that simple. So my wife shared 390 00:26:00,040 --> 00:26:04,679 Speaker 1: with me an email from the product she was using 391 00:26:05,240 --> 00:26:08,480 Speaker 1: after she was getting down on herself about some metrics 392 00:26:08,520 --> 00:26:14,280 Speaker 1: that weren't improving every day. And this email had a 393 00:26:14,440 --> 00:26:18,960 Speaker 1: calendar graphic and basically there was a circle for every 394 00:26:19,000 --> 00:26:24,200 Speaker 1: day she worked out, and every day of that month 395 00:26:24,440 --> 00:26:28,160 Speaker 1: she had a circle. And I said, that's what matters. 396 00:26:29,240 --> 00:26:36,199 Speaker 1: That is the most important metric and she actually, just 397 00:26:36,240 --> 00:26:39,600 Speaker 1: so you're clear, she wasn't doing the same workout. It 398 00:26:39,640 --> 00:26:42,200 Speaker 1: wasn't the same. There was strength, there was cardio was 399 00:26:42,240 --> 00:26:45,800 Speaker 1: all within this one application though, So every day that 400 00:26:45,880 --> 00:26:48,520 Speaker 1: month she not only worked out, but she did a mix, 401 00:26:49,560 --> 00:26:53,719 Speaker 1: which is what I talk about when it comes to 402 00:26:53,800 --> 00:26:57,199 Speaker 1: variation and being as healthy as possible. Don't just do that. 403 00:26:57,280 --> 00:27:00,639 Speaker 1: One thing can't or some day won't be able to 404 00:27:00,880 --> 00:27:04,360 Speaker 1: from overuse and injury. But that was it, and that's 405 00:27:04,400 --> 00:27:07,119 Speaker 1: how I wanted to end because that is such a 406 00:27:07,320 --> 00:27:13,160 Speaker 1: graphic visual representation of what I'm talking about. And that's 407 00:27:13,200 --> 00:27:16,560 Speaker 1: why if you want to keep a calendar on the wall, 408 00:27:17,800 --> 00:27:22,120 Speaker 1: the most old school way, something you can see. Now 409 00:27:22,119 --> 00:27:24,600 Speaker 1: I know I'm old, and most people keep it on 410 00:27:24,640 --> 00:27:27,320 Speaker 1: their phones and naps and things like that. Do whatever 411 00:27:27,359 --> 00:27:33,919 Speaker 1: it takes to see your consistency, to see your frequency, 412 00:27:35,680 --> 00:27:37,199 Speaker 1: and I will give you all the shows on how 413 00:27:37,200 --> 00:27:39,800 Speaker 1: to utilize all of these metrics. I've done some already. 414 00:27:40,840 --> 00:27:45,520 Speaker 1: They are valuable, but they are second level, summer, third level, 415 00:27:45,600 --> 00:27:50,200 Speaker 1: depending on the metric. And if you don't have frequency 416 00:27:50,200 --> 00:27:52,879 Speaker 1: and consistency in place, if you don't have a base, 417 00:27:53,119 --> 00:27:58,560 Speaker 1: if you don't have the habits, then these metrics don't matter. 418 00:28:02,440 --> 00:28:05,359 Speaker 1: Thank you for listening. If you have not yet rated 419 00:28:05,400 --> 00:28:08,840 Speaker 1: the show, please do so. Please rate the show, Please subscribe, 420 00:28:09,240 --> 00:28:12,080 Speaker 1: tell your friends and reach out. I love it. I 421 00:28:12,119 --> 00:28:14,480 Speaker 1: love hearing from you, hearing more and more as I say, 422 00:28:14,520 --> 00:28:19,119 Speaker 1: and and there's nothing better. Questions, comments, feedback. Tom h 423 00:28:19,160 --> 00:28:22,440 Speaker 1: fit is Twitter and Instagram, Tom h fit uh Fitness 424 00:28:22,480 --> 00:28:25,639 Speaker 1: disrupted dot com the website, go right there, email me 425 00:28:25,680 --> 00:28:29,800 Speaker 1: through the site listen. Micro Workout Plan my most recent book. 426 00:28:29,800 --> 00:28:32,960 Speaker 1: Time magazine just recommended it as one of the books 427 00:28:32,960 --> 00:28:36,240 Speaker 1: to grab this holiday season over the winter. The micro 428 00:28:36,359 --> 00:28:39,920 Speaker 1: Workout Plan just something that it makes a great gift 429 00:28:40,440 --> 00:28:42,840 Speaker 1: give the gift of health and wellness as well. And 430 00:28:43,280 --> 00:28:45,800 Speaker 1: short ask too. If you have purchased the book, first 431 00:28:45,840 --> 00:28:47,880 Speaker 1: of all, thank you, and secondly, if you could just 432 00:28:47,920 --> 00:28:50,680 Speaker 1: do a quick review for that on Amazon, that is 433 00:28:50,760 --> 00:28:53,280 Speaker 1: super helpful to authors. You know, publishing a book is 434 00:28:53,320 --> 00:28:56,120 Speaker 1: getting more and more difficult, so that is one of 435 00:28:56,160 --> 00:28:58,040 Speaker 1: the greatest things you can do for an author is 436 00:28:58,080 --> 00:29:00,960 Speaker 1: go on Amazon and write a review. So if you have, 437 00:29:01,200 --> 00:29:03,520 Speaker 1: thank you, and if you will do so, that would 438 00:29:03,520 --> 00:29:07,080 Speaker 1: be more than greatly appreciated. Thank you so much. Again. 439 00:29:08,000 --> 00:29:10,960 Speaker 1: You know, I could bring on these people and these 440 00:29:10,960 --> 00:29:15,240 Speaker 1: products makes for a really interesting kind of making me 441 00:29:15,320 --> 00:29:17,840 Speaker 1: and that person sounds smart going to this deep dive 442 00:29:17,960 --> 00:29:23,160 Speaker 1: talk on whatever. But I want you to get results 443 00:29:23,520 --> 00:29:28,440 Speaker 1: as soon as possible without getting injured and making a 444 00:29:28,480 --> 00:29:32,840 Speaker 1: lifestyle and that's what this show is all about, all right, 445 00:29:33,200 --> 00:29:37,680 Speaker 1: So thank you for listening. I am Tom Holland. This 446 00:29:37,760 --> 00:29:46,239 Speaker 1: is Fitness Disrupted. Believe in yourself. Fitness Disrupted is a 447 00:29:46,240 --> 00:29:49,680 Speaker 1: production of I heart Radio. For more podcasts from my 448 00:29:49,760 --> 00:29:53,320 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 449 00:29:53,600 --> 00:29:55,719 Speaker 1: or wherever you listen to your favorite shows.