1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,840 --> 00:00:18,440 Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right, 3 00:00:19,400 --> 00:00:22,880 Speaker 1: I'm a little fried. Now I take you back. I'm 4 00:00:22,920 --> 00:00:26,960 Speaker 1: a lot fried, a lot going on. You know what 5 00:00:27,960 --> 00:00:31,760 Speaker 1: you pushed through? You keep moving forward. That's what all 6 00:00:31,920 --> 00:00:36,640 Speaker 1: my racing has taught. When you're tired, when your brain 7 00:00:36,880 --> 00:00:44,440 Speaker 1: is just mush, keep moving forward. So I'm gonna do this. 8 00:00:45,200 --> 00:00:49,720 Speaker 1: It's a great topic. It's a great topic. Can I 9 00:00:49,840 --> 00:00:53,760 Speaker 1: count blank as blank? What do I mean by that? Well, 10 00:00:53,760 --> 00:00:57,400 Speaker 1: it's a question I get all the time, and it's 11 00:00:57,400 --> 00:01:00,280 Speaker 1: a little more complicated just in its format. It's a 12 00:01:00,320 --> 00:01:03,680 Speaker 1: little more variable because there are variables within there, but 13 00:01:03,800 --> 00:01:11,119 Speaker 1: it's essentially, Hey Tom, can I count blank? Is my cardio? Hey? Tom? 14 00:01:11,160 --> 00:01:17,000 Speaker 1: Can I count blank as my strength? Workout? What do 15 00:01:17,040 --> 00:01:22,840 Speaker 1: you think the two words are? Well, it depends, but 16 00:01:22,959 --> 00:01:26,360 Speaker 1: it really doesn't in that We're gonna get right to 17 00:01:26,400 --> 00:01:29,679 Speaker 1: the exercise science here. We can get right to the 18 00:01:29,760 --> 00:01:31,720 Speaker 1: response that your body has to what you just asked 19 00:01:31,720 --> 00:01:36,360 Speaker 1: me about. I mean, that's pretty cut and dried. I'm 20 00:01:36,400 --> 00:01:41,080 Speaker 1: gonna try to keep this episode short and sweet. A 21 00:01:41,280 --> 00:01:43,120 Speaker 1: tough time doing is and if you have listened to 22 00:01:43,120 --> 00:01:50,120 Speaker 1: prior podcast. No, but you definitely have questions related to 23 00:01:50,160 --> 00:01:55,600 Speaker 1: this topic. And it's a great question because if people 24 00:01:55,640 --> 00:01:57,280 Speaker 1: are asking it, they know that they need to do 25 00:01:57,320 --> 00:02:00,160 Speaker 1: it right. So I want to do strength workout out 26 00:02:01,400 --> 00:02:06,440 Speaker 1: does it count? I want to do my cardio? Does 27 00:02:06,560 --> 00:02:13,280 Speaker 1: this count? And what are specifics here? Well, I mean 28 00:02:13,320 --> 00:02:16,320 Speaker 1: there's so many because there's so many options. But that's again, 29 00:02:16,680 --> 00:02:22,200 Speaker 1: it's a good thing. I love this question, but it 30 00:02:22,360 --> 00:02:27,000 Speaker 1: may be the following. Can I count swimming as my 31 00:02:27,080 --> 00:02:32,919 Speaker 1: strength workout? Can I count golf as my cardio workout? 32 00:02:33,800 --> 00:02:35,880 Speaker 1: Now we get into are you walking? Are you in 33 00:02:35,919 --> 00:02:40,320 Speaker 1: a cart? How many holes are you playing? Can I 34 00:02:40,480 --> 00:02:44,880 Speaker 1: count tennis as my cardio workout? That always begs the 35 00:02:44,960 --> 00:02:48,799 Speaker 1: question from me singles or doubles, And if they say doubles, 36 00:02:49,200 --> 00:02:51,880 Speaker 1: they say no, and then they get angry, and of 37 00:02:51,919 --> 00:02:56,280 Speaker 1: course I'm kidding. But again we're gonna go to the 38 00:02:56,480 --> 00:02:59,880 Speaker 1: exercise science. The body's response to that mode that you're 39 00:03:00,000 --> 00:03:04,960 Speaker 1: asking me about. Common question is can I count running 40 00:03:04,960 --> 00:03:09,360 Speaker 1: as my leg workout? My legs strength work out? Oftentimes? 41 00:03:10,520 --> 00:03:13,720 Speaker 1: And then one that is often thrown into both categories, 42 00:03:13,720 --> 00:03:15,760 Speaker 1: and I talk about this and my book Beat the 43 00:03:15,800 --> 00:03:22,840 Speaker 1: gym that was inten wow while back. But when it 44 00:03:22,880 --> 00:03:25,680 Speaker 1: comes to yoga, I'm often asked, can I count yoga 45 00:03:25,720 --> 00:03:29,440 Speaker 1: as my cardio workout? And or can I count yoga 46 00:03:29,480 --> 00:03:32,600 Speaker 1: as my strength workout? And if I'm being totally honest, 47 00:03:32,639 --> 00:03:36,480 Speaker 1: as I always am, oftentimes when it's yoga, I'm not asked. 48 00:03:36,520 --> 00:03:39,640 Speaker 1: I'm told. You know, I'll be having a discussion with 49 00:03:39,680 --> 00:03:43,360 Speaker 1: someone and find out what I do and they'll say, oh, yeah, 50 00:03:43,520 --> 00:03:48,920 Speaker 1: I do yoga for cardio. It's my cardio and my strength. Yes, 51 00:03:48,960 --> 00:03:53,000 Speaker 1: but no getting ahead of myself, right, So it does 52 00:03:53,040 --> 00:03:54,920 Speaker 1: come down to the science here, and it comes down 53 00:03:54,920 --> 00:03:59,080 Speaker 1: to this people and jump way ahead. It comes down 54 00:03:59,120 --> 00:04:03,680 Speaker 1: to living our best lives. So I could obviously say yes, 55 00:04:04,200 --> 00:04:06,680 Speaker 1: people say does this count? Sure you can count for 56 00:04:06,680 --> 00:04:09,920 Speaker 1: whatever you want. Sure you want to count your map 57 00:04:09,960 --> 00:04:13,400 Speaker 1: plates as you know cardio and endurance. Sure count for 58 00:04:13,400 --> 00:04:16,159 Speaker 1: whatever you want. But but that would be doing that 59 00:04:16,200 --> 00:04:19,280 Speaker 1: person a huge disservice and that's not what I do. 60 00:04:20,760 --> 00:04:22,120 Speaker 1: And so we're gonna get to the science. We're just 61 00:04:22,160 --> 00:04:27,360 Speaker 1: gonna look at certain elements of this question and break 62 00:04:27,400 --> 00:04:31,600 Speaker 1: it down so that you can start to put together 63 00:04:31,680 --> 00:04:35,000 Speaker 1: your plan. And I want that plan to be as 64 00:04:35,080 --> 00:04:38,720 Speaker 1: varied as possible. I want you to do so many 65 00:04:38,720 --> 00:04:43,080 Speaker 1: different things, but I want you to know and start 66 00:04:43,120 --> 00:04:46,160 Speaker 1: to realize that the response your body has to those 67 00:04:46,240 --> 00:04:52,800 Speaker 1: different things answers this question. That's pretty easy. You don't 68 00:04:52,880 --> 00:04:58,440 Speaker 1: really need any fitness tech to answer the question. Your 69 00:04:58,480 --> 00:05:00,680 Speaker 1: body is really smart, and your respond to it, your 70 00:05:00,760 --> 00:05:06,680 Speaker 1: your perception of it. We'll tell you just about all 71 00:05:06,720 --> 00:05:09,000 Speaker 1: you need to know, alright, quick break, When we come back, 72 00:05:09,000 --> 00:05:11,520 Speaker 1: can I count my strength workout as cardio? And many 73 00:05:11,560 --> 00:05:15,680 Speaker 1: other questions like that, but basically, what is cardio and 74 00:05:15,720 --> 00:05:19,400 Speaker 1: what is strength? And how much should we do? All right? 75 00:05:19,640 --> 00:05:22,080 Speaker 1: And how do we do that so that it works 76 00:05:22,120 --> 00:05:25,719 Speaker 1: for us as individuals? All right? Quick break, we'll be 77 00:05:25,800 --> 00:05:37,919 Speaker 1: right back all right talking about can I count my 78 00:05:38,120 --> 00:05:41,160 Speaker 1: strength to workout as cardio? So that's a specific one 79 00:05:41,600 --> 00:05:44,560 Speaker 1: I have received, and it's pretty specific in this realm 80 00:05:44,560 --> 00:05:50,320 Speaker 1: of this specific question, but it goes to again, the 81 00:05:50,400 --> 00:05:53,960 Speaker 1: real question here is doesn't have the same effect, doesn't 82 00:05:54,000 --> 00:05:58,120 Speaker 1: have the effect? Does it have a cardio vascular effect? Right? 83 00:06:00,360 --> 00:06:05,200 Speaker 1: And so when people ask about strength, can I count 84 00:06:05,200 --> 00:06:07,880 Speaker 1: my strength work out his cardio? And I just received 85 00:06:07,920 --> 00:06:12,360 Speaker 1: a question right along these lines, very specific with circuit training. 86 00:06:13,440 --> 00:06:16,960 Speaker 1: And as I've talked about, my first original fitness videos 87 00:06:17,000 --> 00:06:20,839 Speaker 1: were just that self produced before I did all the 88 00:06:20,839 --> 00:06:23,359 Speaker 1: other ones for other people. But I said, how do 89 00:06:23,440 --> 00:06:26,599 Speaker 1: I give people like you, and specifically my wife at 90 00:06:26,600 --> 00:06:28,320 Speaker 1: the time. If I were designing a workout for my 91 00:06:28,400 --> 00:06:32,880 Speaker 1: wife super busy, you know, works, does it all? What 92 00:06:32,960 --> 00:06:35,839 Speaker 1: would I do it with circuit training? And the first 93 00:06:35,960 --> 00:06:39,280 Speaker 1: video was forty some odd minutes body weight and dumbells 94 00:06:39,880 --> 00:06:42,720 Speaker 1: circuit training format, so that there was a cardio vascular effect. 95 00:06:45,560 --> 00:06:48,000 Speaker 1: But this is such a perfect way to kick this 96 00:06:48,080 --> 00:06:50,880 Speaker 1: off and to start. You know, when you go to 97 00:06:50,920 --> 00:06:53,839 Speaker 1: a doctor, a specialist, and you're deciding on whether to 98 00:06:53,880 --> 00:06:56,880 Speaker 1: do surgery or something, you can often say to that person, 99 00:06:57,400 --> 00:07:01,440 Speaker 1: if you were me, would you do it? Or if 100 00:07:01,480 --> 00:07:05,480 Speaker 1: if you know, if I was your husband or wife, 101 00:07:06,040 --> 00:07:10,520 Speaker 1: what would you recommend? And so the very fact that 102 00:07:10,880 --> 00:07:16,840 Speaker 1: I designed the workouts that way showed that, yes, I 103 00:07:16,920 --> 00:07:20,440 Speaker 1: was trying to build some cardio vascular effect into that workout. 104 00:07:21,880 --> 00:07:25,720 Speaker 1: But would I have said to my wife or would 105 00:07:25,720 --> 00:07:27,720 Speaker 1: I say to my wife that that's all she needed 106 00:07:27,760 --> 00:07:34,320 Speaker 1: to do? Were those workouts as far as cardio goes? No? No? 107 00:07:35,480 --> 00:07:41,920 Speaker 1: So can you get a cardio vascular effect from that 108 00:07:41,920 --> 00:07:46,720 Speaker 1: that type of strength workout. Yes, is that all you 109 00:07:46,760 --> 00:07:52,000 Speaker 1: should do for cardio? No? And that's where we're gonna 110 00:07:52,000 --> 00:07:58,280 Speaker 1: get to here. Okay, So when we talk about cardio, 111 00:07:58,360 --> 00:08:01,160 Speaker 1: we're talking about raising our heart rates. You know, I 112 00:08:01,200 --> 00:08:04,080 Speaker 1: try to keep it as simple as possible on first 113 00:08:04,160 --> 00:08:09,480 Speaker 1: level discussion of this. Cardio exercises raising our heart rate. 114 00:08:09,960 --> 00:08:13,760 Speaker 1: Strength exercise is challenging our muscles. And if we go 115 00:08:13,880 --> 00:08:15,880 Speaker 1: to cardio, our heart is a muscle. We need to 116 00:08:15,960 --> 00:08:20,000 Speaker 1: challenge it. Do we need to challenge it really hard 117 00:08:20,120 --> 00:08:23,800 Speaker 1: every time we do cardiovasco exercise. No, that's the wrong 118 00:08:23,800 --> 00:08:26,840 Speaker 1: way to do it. You don't want to interval train 119 00:08:26,920 --> 00:08:29,160 Speaker 1: every single day. That will be a problem. You will 120 00:08:29,200 --> 00:08:32,120 Speaker 1: get injured, you will get sick, you will overtrain. That's 121 00:08:32,160 --> 00:08:35,480 Speaker 1: not how we evolved. And the same thing holds true 122 00:08:35,480 --> 00:08:40,240 Speaker 1: with strength. We want to challenge our muscles, all of 123 00:08:40,280 --> 00:08:46,800 Speaker 1: our muscles. Do we want to go all out every time? No? No. 124 00:08:49,400 --> 00:08:55,160 Speaker 1: And so when we are deciding on whether something qualifies 125 00:08:55,400 --> 00:09:01,640 Speaker 1: as cardio or something qualifies as strength, we want to 126 00:09:01,640 --> 00:09:03,840 Speaker 1: look at our body's response to it. So let's use 127 00:09:03,920 --> 00:09:07,800 Speaker 1: yoga because that is thrown into both camps now as 128 00:09:07,840 --> 00:09:10,360 Speaker 1: many different forms of yoga. And again I'm gonna keep 129 00:09:10,360 --> 00:09:15,160 Speaker 1: this very basic, broad level and I'm gonna just start. 130 00:09:15,400 --> 00:09:17,559 Speaker 1: I'm not gonna get into any studies for this discussion, 131 00:09:18,040 --> 00:09:22,800 Speaker 1: but John Hopkins just a discussion on this very topic, 132 00:09:23,080 --> 00:09:26,400 Speaker 1: the yoga heart connection. Right, So can I count yoga 133 00:09:26,920 --> 00:09:31,160 Speaker 1: as my cardio? Now people will talk about, hey, I 134 00:09:31,240 --> 00:09:33,559 Speaker 1: do this specific form of yoga. Maybe it's hot, yoga 135 00:09:33,640 --> 00:09:40,680 Speaker 1: gets my heart rate up, that's cardio. That should be enough, well, Courney, 136 00:09:40,800 --> 00:09:45,880 Speaker 1: John Hopkins, and many others. It's it's just not is 137 00:09:45,920 --> 00:09:48,720 Speaker 1: there a cardio vascar effect, of course, but if you 138 00:09:48,760 --> 00:09:52,720 Speaker 1: put a heart rate monitor on you would see that 139 00:09:52,840 --> 00:09:56,480 Speaker 1: for the vast majority of these type of workouts, you're 140 00:09:56,520 --> 00:10:03,360 Speaker 1: not getting that cardiovascular effect that you would from other forms. Okay, 141 00:10:03,400 --> 00:10:06,199 Speaker 1: and I'm just gonna quote directly from John to Hopkins, Uh, 142 00:10:06,200 --> 00:10:10,480 Speaker 1: the yoga heart connection. Yoga as exercise. They say yoga 143 00:10:10,559 --> 00:10:14,800 Speaker 1: can improve flexibility, muscle strength, and balance because it's not 144 00:10:14,880 --> 00:10:17,960 Speaker 1: a form of aerobic exercise that raises the heart rate. However, 145 00:10:18,679 --> 00:10:21,520 Speaker 1: you shouldn't count the time you spend doing it as 146 00:10:21,520 --> 00:10:25,120 Speaker 1: a part of your recommended weekly total for moderate to 147 00:10:25,480 --> 00:10:31,320 Speaker 1: vigorous physical activity. Now, many yoga people argue with me 148 00:10:31,320 --> 00:10:35,840 Speaker 1: about this, and that's fine, and listen, I don't need 149 00:10:35,880 --> 00:10:38,560 Speaker 1: to be right. I want the best for you. You 150 00:10:38,559 --> 00:10:41,800 Speaker 1: can count anything for whatever you want. But I'm just 151 00:10:41,840 --> 00:10:45,840 Speaker 1: going by what I read, what I experience the science. 152 00:10:46,640 --> 00:10:48,640 Speaker 1: When you put a heart rate monitor on and you 153 00:10:48,679 --> 00:10:52,199 Speaker 1: see the effects of that form of exercise, what does 154 00:10:52,240 --> 00:10:57,840 Speaker 1: it do? And it doesn't compute the same way. But 155 00:10:58,320 --> 00:11:00,600 Speaker 1: let me just quickly say this, and I'm gonna vote 156 00:11:00,600 --> 00:11:03,160 Speaker 1: again from Johns Hopkins, they say yoga as heart booster. 157 00:11:03,840 --> 00:11:07,920 Speaker 1: Beyond offloading stress, practicing yoga may help lower blood pressure, 158 00:11:07,920 --> 00:11:12,320 Speaker 1: blood cholesterol, and blood glucose levels as well as heart rate, 159 00:11:12,720 --> 00:11:16,600 Speaker 1: making it a useful lifestyle intervention. I'll go away further 160 00:11:16,640 --> 00:11:18,920 Speaker 1: than that. You know, look at those benefits. By the way, 161 00:11:19,080 --> 00:11:23,240 Speaker 1: those are the same benefits you get from cardio vascular exercise, 162 00:11:23,280 --> 00:11:28,800 Speaker 1: but not the only ones, not the only ones. And 163 00:11:28,880 --> 00:11:32,800 Speaker 1: that's a huge part of this question. There's so many 164 00:11:32,840 --> 00:11:39,160 Speaker 1: benefits of exercise, cardiovascular and strength training. That's what this 165 00:11:39,200 --> 00:11:43,280 Speaker 1: podcast and all my books are about. But when you 166 00:11:43,360 --> 00:11:47,760 Speaker 1: limited to just one, you say, yoga is my cardio. 167 00:11:48,080 --> 00:11:53,199 Speaker 1: That's that's my cardio. That's a problem. We want to 168 00:11:53,800 --> 00:11:57,920 Speaker 1: mix up all our forms of movement and hit all 169 00:11:58,120 --> 00:12:03,680 Speaker 1: five components of fitness us and within that do it 170 00:12:03,720 --> 00:12:09,680 Speaker 1: at different intensities. Okay, So that's really a huge part 171 00:12:09,720 --> 00:12:13,080 Speaker 1: of this discussion. You know, people say gardening. You know, 172 00:12:13,440 --> 00:12:17,280 Speaker 1: I garden for five hours. I'm super sore after. Can 173 00:12:17,320 --> 00:12:20,200 Speaker 1: I count that as my strength training part of it? 174 00:12:21,000 --> 00:12:25,079 Speaker 1: Are there strength benefits? Absolutely? Is that all you want 175 00:12:25,120 --> 00:12:28,920 Speaker 1: to do? No? And as I say that, you go, well, 176 00:12:28,920 --> 00:12:35,640 Speaker 1: people have different goals. But the lifestyle we live, our 177 00:12:35,760 --> 00:12:40,760 Speaker 1: modern lifestyle and our weaknesses and imbalances, we need more. 178 00:12:42,960 --> 00:12:46,080 Speaker 1: I mean, yes, I always go to the evolution two 179 00:12:46,080 --> 00:12:48,800 Speaker 1: Blue Zones type books and things like that. We have 180 00:12:48,880 --> 00:12:53,400 Speaker 1: to look they don't have to. I I believe it's 181 00:12:53,400 --> 00:12:57,280 Speaker 1: a huge problem with so many of the approaches to 182 00:12:57,360 --> 00:13:00,640 Speaker 1: fitness and wellness and nutrition and exercise, is that we're 183 00:13:00,679 --> 00:13:03,440 Speaker 1: not looking at how we evolved. Kind of important in 184 00:13:03,480 --> 00:13:07,040 Speaker 1: my opinion. But you could make that arguments as actually 185 00:13:07,080 --> 00:13:14,120 Speaker 1: many people do, who say we should you know, run 186 00:13:14,200 --> 00:13:16,959 Speaker 1: like certain animals, You go, well, they have four limbs 187 00:13:17,000 --> 00:13:21,240 Speaker 1: and eat a certain way when we really didn't. So 188 00:13:21,480 --> 00:13:26,840 Speaker 1: kind of twisting and perverting the evolution. But it's very 189 00:13:26,880 --> 00:13:30,320 Speaker 1: simple to say, and it's true. You know, people who 190 00:13:30,360 --> 00:13:31,960 Speaker 1: live in blue zones, people who live to be a 191 00:13:32,000 --> 00:13:37,280 Speaker 1: hundred and beyond and thrive generally don't go to the gym. 192 00:13:37,320 --> 00:13:41,520 Speaker 1: But they're also not sitting all day long, not even 193 00:13:41,520 --> 00:13:44,800 Speaker 1: close to sitting all day long. So that's where it's 194 00:13:44,880 --> 00:13:47,920 Speaker 1: a little apples to orange is in regards to what 195 00:13:47,960 --> 00:13:52,960 Speaker 1: we need to do to counter the effects, the ridiculous 196 00:13:52,960 --> 00:13:57,280 Speaker 1: effects of the lifestyle that we have made for ourselves. 197 00:13:57,640 --> 00:14:02,760 Speaker 1: All right, so back to yoga. Yoga's phenomenal on so 198 00:14:02,800 --> 00:14:07,480 Speaker 1: many levels. But what I tell someone like my wife 199 00:14:07,520 --> 00:14:09,360 Speaker 1: that that's all she needed to do, that's that was 200 00:14:09,400 --> 00:14:12,000 Speaker 1: her strength, and that was her cardio not if I 201 00:14:12,160 --> 00:14:15,280 Speaker 1: truly as I do, wanted her to live her longest, 202 00:14:15,280 --> 00:14:18,760 Speaker 1: best life. And that goes to get a little deep 203 00:14:18,800 --> 00:14:25,600 Speaker 1: into the basic exercise science osteoporosis. Right, we need to 204 00:14:25,680 --> 00:14:28,720 Speaker 1: challenge our muscles and our bones more than just that. 205 00:14:31,360 --> 00:14:34,280 Speaker 1: It goes to heart health. Even though you get those 206 00:14:34,320 --> 00:14:39,240 Speaker 1: incredible benefits of yoga, and by no means diminishing the 207 00:14:39,320 --> 00:14:42,080 Speaker 1: incredible heart benefits, but I want more. I want it's 208 00:14:42,120 --> 00:14:47,040 Speaker 1: not enough. And you may have yoga as part of 209 00:14:47,080 --> 00:14:52,440 Speaker 1: your repertoire. And then you may walk, and you may swim, 210 00:14:52,480 --> 00:14:56,080 Speaker 1: and you may do you know, a group exercise class 211 00:14:56,120 --> 00:14:59,040 Speaker 1: twice a week total body. Now you see where I'm 212 00:14:59,040 --> 00:15:04,160 Speaker 1: getting to. Yes, you can and should count these things 213 00:15:04,520 --> 00:15:09,400 Speaker 1: as one of your forms of cardio and or strength. 214 00:15:11,400 --> 00:15:14,119 Speaker 1: But let's go to those recommendations that are so confusing, 215 00:15:14,200 --> 00:15:17,200 Speaker 1: but we have to talk about them real quickly. You 216 00:15:17,200 --> 00:15:20,360 Speaker 1: know what does the American Heart Association recommend, Well, you've 217 00:15:20,400 --> 00:15:21,960 Speaker 1: heard it a million times, get at least a hundred 218 00:15:22,000 --> 00:15:25,320 Speaker 1: fifty minutes of moderate aerobic activity or seventy minutes of 219 00:15:25,400 --> 00:15:28,640 Speaker 1: vigorous aerobic activity a week, or accommodation of moderate and 220 00:15:28,680 --> 00:15:33,200 Speaker 1: vigorous activity. Most people have no idea what that means. 221 00:15:33,280 --> 00:15:37,920 Speaker 1: Most people overestimate there level of activity. In other words, 222 00:15:38,280 --> 00:15:42,680 Speaker 1: low is moderate and moderate is hard. We need to 223 00:15:42,720 --> 00:15:46,160 Speaker 1: mix it up. And so when we're looking at your 224 00:15:46,200 --> 00:15:50,840 Speaker 1: strength and your cardio, does it challenge you? Does it 225 00:15:51,000 --> 00:15:54,800 Speaker 1: challenge your muscles when you do that form of strength 226 00:15:54,840 --> 00:15:58,680 Speaker 1: work that you are trying to put into your routine 227 00:15:58,720 --> 00:16:04,320 Speaker 1: as strength and is it a full body workout? That's 228 00:16:04,320 --> 00:16:07,160 Speaker 1: a huge problem. So let me just go real quickly 229 00:16:07,200 --> 00:16:11,480 Speaker 1: to the question can I count running as my leg workout, well, 230 00:16:11,520 --> 00:16:15,600 Speaker 1: of course, holy smokes, is that going to strengthen your 231 00:16:15,680 --> 00:16:21,680 Speaker 1: legs and be you know, make your legs sore? So yes, 232 00:16:21,720 --> 00:16:27,600 Speaker 1: that is part of your strength workout. But it's not enough. 233 00:16:29,280 --> 00:16:33,200 Speaker 1: In other words, what I said at the beginning, we 234 00:16:33,280 --> 00:16:37,960 Speaker 1: need to mix things up to balance out not only 235 00:16:37,960 --> 00:16:44,400 Speaker 1: our modern lifestyle, but our weaknesses and imbalances individually. So 236 00:16:44,440 --> 00:16:46,240 Speaker 1: in other words, if you just run running in and 237 00:16:46,280 --> 00:16:51,360 Speaker 1: of itself, you're going to build up certain imbalances and 238 00:16:51,360 --> 00:16:54,479 Speaker 1: it's going to be a problem. So we do leg workout, 239 00:16:54,640 --> 00:17:00,240 Speaker 1: specific leg workouts with body weight and machines and free 240 00:17:00,240 --> 00:17:06,959 Speaker 1: weights and bands two fix those imbalances and fix those weaknesses. 241 00:17:08,480 --> 00:17:13,359 Speaker 1: So do you see the theme here is yes, doubles tennis. 242 00:17:13,440 --> 00:17:18,680 Speaker 1: It's a form of cardio and it's fun. And I 243 00:17:18,720 --> 00:17:21,720 Speaker 1: did that podcast on how you Know. There was a 244 00:17:21,760 --> 00:17:27,320 Speaker 1: study that said, well, many studies, group of studies, how 245 00:17:28,640 --> 00:17:33,880 Speaker 1: racket sports. If you look at longevity and sports, people 246 00:17:33,880 --> 00:17:37,639 Speaker 1: will play racket sports live really long lives, no longer 247 00:17:37,720 --> 00:17:44,560 Speaker 1: lives than most and correlation not causation, and many great 248 00:17:44,640 --> 00:17:50,000 Speaker 1: as a great debate, but it's fun, it's social. These 249 00:17:50,000 --> 00:17:53,440 Speaker 1: are the reasons I gave an interview on ABC News 250 00:17:53,480 --> 00:17:58,560 Speaker 1: about this. It's a great topic, but it also goes 251 00:17:58,640 --> 00:18:02,000 Speaker 1: to you're not gonna say, what's the least amount of 252 00:18:02,040 --> 00:18:07,359 Speaker 1: time I can play doubles tennis? Does that count? You 253 00:18:07,400 --> 00:18:10,320 Speaker 1: want to do it because you enjoy it, and doubles 254 00:18:10,320 --> 00:18:14,680 Speaker 1: tennis tennis, you know, racket sports and sports like that. 255 00:18:14,840 --> 00:18:20,600 Speaker 1: Basketball sudden starts and stops. It's aerobic and it's anaerobic. 256 00:18:22,840 --> 00:18:24,840 Speaker 1: And that's where we're gonna bring this all to. We 257 00:18:24,880 --> 00:18:31,639 Speaker 1: want to vary our intensities. We don't want just enough. 258 00:18:32,960 --> 00:18:36,480 Speaker 1: And as I say that, if you think that when 259 00:18:36,520 --> 00:18:40,600 Speaker 1: I say we need to do more, that doesn't mean 260 00:18:41,119 --> 00:18:45,040 Speaker 1: it's not enjoyable. And that doesn't mean it's an hour 261 00:18:45,400 --> 00:18:52,159 Speaker 1: in duration necessarily at all. It's the totality of the 262 00:18:52,240 --> 00:18:57,760 Speaker 1: overall movement, how many minutes you move, and how you 263 00:18:58,000 --> 00:19:03,119 Speaker 1: strengthen that entire body in different print ways. I do 264 00:19:03,160 --> 00:19:07,159 Speaker 1: body weight exercises, I use machines, I use bands. I 265 00:19:07,200 --> 00:19:10,520 Speaker 1: do a little bit of everything, not a lot of 266 00:19:10,640 --> 00:19:14,760 Speaker 1: one thing. And I will constantly remind you of that 267 00:19:14,920 --> 00:19:23,120 Speaker 1: excessive moderation works. Okay, let me just grab that swimming 268 00:19:23,160 --> 00:19:26,160 Speaker 1: as my strength work out. Another great way to look 269 00:19:26,200 --> 00:19:30,720 Speaker 1: at this swimming awesome form of cardiovascar actors sercise. For 270 00:19:30,760 --> 00:19:33,240 Speaker 1: so many people it means to keep from drowning. For me, 271 00:19:33,840 --> 00:19:37,439 Speaker 1: but I do it because it's different, and for me 272 00:19:37,480 --> 00:19:43,360 Speaker 1: it's a huge flexibility just overall, like body massage as 273 00:19:43,400 --> 00:19:48,719 Speaker 1: I'm struggling through the water, but your body is supported 274 00:19:49,880 --> 00:19:53,080 Speaker 1: by the water. So it is actually not a great 275 00:19:53,119 --> 00:19:56,879 Speaker 1: form of strength. Do you build strength? Of course you do. 276 00:19:58,720 --> 00:20:02,960 Speaker 1: If you just did swim and nothing else, you would 277 00:20:03,040 --> 00:20:06,199 Speaker 1: run into problems strength related. I mean you can go 278 00:20:06,240 --> 00:20:11,320 Speaker 1: to the extremes, you know, NASA and the issues they 279 00:20:11,359 --> 00:20:17,919 Speaker 1: have with space is the body is not being stressed 280 00:20:18,000 --> 00:20:21,160 Speaker 1: in the right way, and that's a huge problem. So 281 00:20:22,000 --> 00:20:24,840 Speaker 1: a lesser example of that is swimming and the body 282 00:20:24,880 --> 00:20:29,000 Speaker 1: being supported in water. So again a phenomenal form of 283 00:20:29,000 --> 00:20:33,400 Speaker 1: cardiovascular exercise. I would throw it into the flexibility category 284 00:20:33,440 --> 00:20:38,800 Speaker 1: as well, But you need to do strength training so 285 00:20:38,840 --> 00:20:42,840 Speaker 1: it doesn't count. All right, quick break, When we come 286 00:20:42,840 --> 00:20:45,320 Speaker 1: back and put it all together and tell you how 287 00:20:45,400 --> 00:20:51,359 Speaker 1: to put together your plan that you can do wearing 288 00:20:51,440 --> 00:21:04,040 Speaker 1: lifetime that you enjoy, we'll be right back. All right, 289 00:21:04,240 --> 00:21:06,399 Speaker 1: we are back talking about can I count my strength 290 00:21:06,400 --> 00:21:11,119 Speaker 1: workout as cardio? It's basically looking at what is cardio, 291 00:21:11,240 --> 00:21:14,240 Speaker 1: what is strength? And how much of it do we need? 292 00:21:14,960 --> 00:21:18,560 Speaker 1: And at what intensities? And this is why I do 293 00:21:18,800 --> 00:21:22,200 Speaker 1: all the different shows for you on why we should 294 00:21:22,240 --> 00:21:25,520 Speaker 1: do hills, why you should do intervals, why you should 295 00:21:25,560 --> 00:21:29,280 Speaker 1: do steady state, why when you read these dopey articles 296 00:21:29,320 --> 00:21:31,480 Speaker 1: on you know, here's the one way to do it. 297 00:21:32,080 --> 00:21:34,919 Speaker 1: You know, Oh, cardio makes you fat one of my 298 00:21:35,080 --> 00:21:39,679 Speaker 1: favorite ones. Hate the term. Don't even you know you 299 00:21:41,640 --> 00:21:44,160 Speaker 1: you aren't fat, you have fat. It's a great way 300 00:21:44,200 --> 00:21:47,040 Speaker 1: to look at it, right. We all want to be 301 00:21:47,040 --> 00:21:50,680 Speaker 1: a healthy weight, but you want to mix up all 302 00:21:50,720 --> 00:21:54,320 Speaker 1: of the above, the intensities and the workouts. But at 303 00:21:54,359 --> 00:21:56,520 Speaker 1: the end of the day, it does come down to 304 00:21:58,000 --> 00:22:03,200 Speaker 1: in so many different ways. Okay, so eighty percent of 305 00:22:03,280 --> 00:22:06,040 Speaker 1: the time you do something you need. The other eight 306 00:22:06,080 --> 00:22:08,960 Speaker 1: percent of time you try to eat healthy. At the 307 00:22:08,960 --> 00:22:13,320 Speaker 1: time you do whatever you want. Right, you can argue 308 00:22:13,359 --> 00:22:15,600 Speaker 1: with me about that simple math and break it down again, 309 00:22:15,720 --> 00:22:19,960 Speaker 1: number of days in the year, blah blah blah. And 310 00:22:20,200 --> 00:22:24,120 Speaker 1: most people do it the opposite, eating healthy twenty percent 311 00:22:24,160 --> 00:22:26,719 Speaker 1: of a time eighty percent at a time there they're not, 312 00:22:27,600 --> 00:22:31,120 Speaker 1: and slowly work your way to that then it's eighty 313 00:22:31,160 --> 00:22:34,560 Speaker 1: percent of time your workouts, your cardio should be moderate, 314 00:22:35,400 --> 00:22:41,120 Speaker 1: easy to moderate. That's great news. So you're golfing your 315 00:22:41,160 --> 00:22:46,800 Speaker 1: doubles tennis, that's great and that's enjoyable. And then twenty 316 00:22:46,840 --> 00:22:49,840 Speaker 1: percent of the time you want kind of not kind 317 00:22:49,880 --> 00:22:53,040 Speaker 1: of you want to go anaerobic. You want some breathless 318 00:22:53,160 --> 00:22:56,800 Speaker 1: exercise in there. And that may be singles tennis, that 319 00:22:56,840 --> 00:23:00,520 Speaker 1: may be a hard doubles tennis, that may be you know, 320 00:23:00,800 --> 00:23:04,760 Speaker 1: whatever it is for you getting on a piece of 321 00:23:04,800 --> 00:23:07,720 Speaker 1: exercise equipment. And this is the short workout people, this 322 00:23:07,800 --> 00:23:11,359 Speaker 1: is the twenty minutes. Actually, I did a phenomenal thirty 323 00:23:11,359 --> 00:23:15,840 Speaker 1: minute basic workout the other day on the treadmill. Ten 324 00:23:15,880 --> 00:23:20,480 Speaker 1: minute warm up, one minute sprint, one minute walk. I 325 00:23:20,560 --> 00:23:24,160 Speaker 1: repeated that nine times and a four minute cool down. 326 00:23:24,200 --> 00:23:26,600 Speaker 1: I think that was the math. Yeah, four minutes, I 327 00:23:26,600 --> 00:23:32,440 Speaker 1: believe thirty minutes, breathless for sixty seconds, recovered for sixty 328 00:23:32,560 --> 00:23:36,440 Speaker 1: nine times three minutes, three minute cool down with the 329 00:23:36,520 --> 00:23:41,040 Speaker 1: other one. You get my point. So when you're trying 330 00:23:41,080 --> 00:23:45,920 Speaker 1: to determine if something is strength or cardio, just remember 331 00:23:45,960 --> 00:23:48,680 Speaker 1: that this is the long term and you don't want 332 00:23:48,680 --> 00:23:51,959 Speaker 1: to short change yourself and oftentimes you know the answer. 333 00:23:52,640 --> 00:23:55,560 Speaker 1: You know the answer, and when you mix it up, 334 00:23:56,080 --> 00:23:59,720 Speaker 1: you ask the question less often. In other words, if 335 00:23:59,720 --> 00:24:03,000 Speaker 1: you're doing many forms of cardio, if you're doing many 336 00:24:03,240 --> 00:24:06,760 Speaker 1: micro workouts throughout the day, some core workouts five minutes 337 00:24:06,760 --> 00:24:11,399 Speaker 1: here there, some body weight exercises here, they're going to 338 00:24:11,480 --> 00:24:14,360 Speaker 1: the gym maybe a couple of times a week. Then 339 00:24:14,400 --> 00:24:17,960 Speaker 1: you're good. Then you're less likely to ask this question. 340 00:24:18,440 --> 00:24:22,040 Speaker 1: But I want to reiterate one final time. When you 341 00:24:22,160 --> 00:24:26,000 Speaker 1: find the plan you love, you're not gonna ask this question. 342 00:24:27,400 --> 00:24:30,400 Speaker 1: Not in the same way. I mean to understand the 343 00:24:30,400 --> 00:24:33,879 Speaker 1: physiological aspect to it, but oftentimes it's people again trying 344 00:24:33,920 --> 00:24:39,640 Speaker 1: to get around what they need to do, and it's 345 00:24:39,680 --> 00:24:43,320 Speaker 1: prehab versus rehab. As I've said, right, you gotta think 346 00:24:43,320 --> 00:24:46,320 Speaker 1: long term, and that's the hardest thing for so many 347 00:24:46,320 --> 00:24:47,960 Speaker 1: people to do. We live in the here and now. 348 00:24:48,359 --> 00:24:52,439 Speaker 1: We don't think about our health until it's challenged. And 349 00:24:52,480 --> 00:24:56,680 Speaker 1: so let me give you the final simple breakdown. You 350 00:24:56,760 --> 00:25:00,800 Speaker 1: generally want two to three strength specific work outs per week. 351 00:25:01,160 --> 00:25:05,760 Speaker 1: Now you can do more, as many of you listeners do, 352 00:25:05,880 --> 00:25:10,240 Speaker 1: as I know, but that's for the basic looking better, 353 00:25:10,280 --> 00:25:13,199 Speaker 1: feeling better, living longer, being injury free, being able to 354 00:25:13,200 --> 00:25:15,360 Speaker 1: do what you want quality of life. Two to three 355 00:25:15,400 --> 00:25:18,600 Speaker 1: full body strength workouts, and it's got to be where 356 00:25:18,600 --> 00:25:24,960 Speaker 1: it challenges your whole body muscularly okay, And I know 357 00:25:25,040 --> 00:25:28,280 Speaker 1: there's gray areas as I say this, there will still 358 00:25:28,320 --> 00:25:32,360 Speaker 1: be questions, but I think deep down, you know, deep down, 359 00:25:32,400 --> 00:25:38,879 Speaker 1: you know now whether it's machines or bands or free weights, 360 00:25:39,560 --> 00:25:41,879 Speaker 1: body weight, mix of all the above at the same time, 361 00:25:43,320 --> 00:25:48,080 Speaker 1: two to three times a week. All right, three cardio, 362 00:25:48,400 --> 00:25:52,240 Speaker 1: three specific cardio. We can go you know I put 363 00:25:52,280 --> 00:25:56,960 Speaker 1: I pushed that, or you know I went longer. I 364 00:25:57,040 --> 00:26:00,280 Speaker 1: went for that three mile walk, I did that thirty 365 00:26:00,280 --> 00:26:03,960 Speaker 1: minute bike ride. I took that forty five minutes zomba class. 366 00:26:04,600 --> 00:26:07,639 Speaker 1: This is get your heart rate up extended period of 367 00:26:07,680 --> 00:26:15,200 Speaker 1: time or the interval side right, so steady state, longer, intervals, shorter, 368 00:26:16,119 --> 00:26:18,080 Speaker 1: and then one or two other. What do you mean 369 00:26:18,080 --> 00:26:24,600 Speaker 1: by other? For me, that is plots yoga a different 370 00:26:24,600 --> 00:26:29,280 Speaker 1: discipline that works on yes, aspects of cardio and strength, 371 00:26:29,280 --> 00:26:36,960 Speaker 1: but it's also flexibility and cognitive training, meditation. We need 372 00:26:37,000 --> 00:26:39,240 Speaker 1: to be as active as possible. We need to mix 373 00:26:39,280 --> 00:26:41,760 Speaker 1: it up. We need to focus on the five components 374 00:26:41,760 --> 00:26:46,520 Speaker 1: of fitness, body composition, how much muscle and excess body 375 00:26:46,560 --> 00:26:50,840 Speaker 1: fat you have, flexibility, muscular strength, muscular endurance, and cardio 376 00:26:50,920 --> 00:26:53,560 Speaker 1: respiratory endurance. We need to do our strength, need do 377 00:26:53,560 --> 00:26:56,040 Speaker 1: our cardio, We need to work on flexibility, and we 378 00:26:56,119 --> 00:26:58,639 Speaker 1: need to eat a healthy diet so our body composition 379 00:26:58,800 --> 00:27:04,400 Speaker 1: is healthy. And this is about being active. So can 380 00:27:04,560 --> 00:27:08,919 Speaker 1: you count your strength workout as cardio? Yes? Does that 381 00:27:08,960 --> 00:27:15,359 Speaker 1: mean that's all you should do? No? No, it can 382 00:27:15,400 --> 00:27:19,199 Speaker 1: be fun. You need to find what you enjoy and 383 00:27:19,280 --> 00:27:22,919 Speaker 1: when you do. As I did as a coach in 384 00:27:22,960 --> 00:27:26,680 Speaker 1: my final years of really coaching people specifically, it wasn't 385 00:27:26,720 --> 00:27:31,400 Speaker 1: making people do more, It was making them do more 386 00:27:31,480 --> 00:27:36,320 Speaker 1: variation and do less of just one thing. And that 387 00:27:36,400 --> 00:27:39,760 Speaker 1: can be you. In other words, that intrinsic motivation where 388 00:27:39,800 --> 00:27:46,040 Speaker 1: it feels good, and that's what it's about. Enough. This 389 00:27:46,080 --> 00:27:49,159 Speaker 1: is more complicated than I thought it would be, but 390 00:27:49,240 --> 00:27:53,920 Speaker 1: it's really not. It's just tough to kind of impress 391 00:27:54,000 --> 00:27:57,720 Speaker 1: upon those of you who think it has to be 392 00:27:57,840 --> 00:28:02,359 Speaker 1: work that it can't be fun. Kennon should be fun 393 00:28:02,400 --> 00:28:06,920 Speaker 1: and not work. All right, Questions comments reach out. Tom 394 00:28:07,080 --> 00:28:10,760 Speaker 1: h Fit is Instagram. Tom h Fit is Twitter Fitness 395 00:28:10,800 --> 00:28:14,399 Speaker 1: Disrupted dot com. Can email me through the site, follow, subscribe, 396 00:28:14,400 --> 00:28:18,280 Speaker 1: whatever way you can follow. This show greatly appreciated. The 397 00:28:18,320 --> 00:28:22,080 Speaker 1: Micro Workout Plan is my most recent book, and thank you. 398 00:28:23,040 --> 00:28:27,840 Speaker 1: These these things topics are tough, but they're rooted in science. 399 00:28:28,119 --> 00:28:31,080 Speaker 1: And again I think, deep down you know, deep down 400 00:28:31,119 --> 00:28:35,240 Speaker 1: you know. And the final thought is this with whatever 401 00:28:35,320 --> 00:28:39,960 Speaker 1: your plan is, is it working. Whatever you're counting is 402 00:28:39,960 --> 00:28:44,360 Speaker 1: your cardio, whatever you're counting is your strength? Is it working? 403 00:28:44,360 --> 00:28:48,560 Speaker 1: Do you feel good? Are you relatively injury free? Are 404 00:28:48,560 --> 00:28:51,160 Speaker 1: your numbers when you go to the doctor good, Then 405 00:28:51,200 --> 00:28:55,960 Speaker 1: you're good. It's your plan, it's your mix. Thank you 406 00:28:56,000 --> 00:28:59,640 Speaker 1: for listening. I am Tom Holland this is Fitness Disrupted, 407 00:29:00,600 --> 00:29:07,080 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 408 00:29:07,280 --> 00:29:10,800 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 409 00:29:10,840 --> 00:29:14,200 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 410 00:29:14,240 --> 00:29:15,640 Speaker 1: listen to your favorite shows.