1 00:00:01,200 --> 00:00:05,720 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio 2 00:00:10,480 --> 00:00:14,520 Speaker 1: Welcome to Fitness Disrupted. I am Tom Holland what is 3 00:00:14,640 --> 00:00:20,119 Speaker 1: better free weights or machines? When it comes to fitness? 4 00:00:20,120 --> 00:00:22,080 Speaker 1: When it comes to getting in shape, the term better 5 00:00:22,880 --> 00:00:26,320 Speaker 1: is used all the time. What's better for weight loss? 6 00:00:26,360 --> 00:00:30,400 Speaker 1: Is it cardio or strength training? What's better for getting 7 00:00:30,560 --> 00:00:33,720 Speaker 1: flat abs? Is it this machine or that machine? Or 8 00:00:33,760 --> 00:00:36,720 Speaker 1: crunches or not crunches, doing the plank or not. So 9 00:00:36,800 --> 00:00:41,480 Speaker 1: it's always about what is better. So in this discussion 10 00:00:41,680 --> 00:00:44,840 Speaker 1: about what is better free weights or machines, I'm also 11 00:00:44,880 --> 00:00:47,839 Speaker 1: going to talk about that term better as it applies 12 00:00:47,920 --> 00:00:54,040 Speaker 1: to the constant debate about getting in shape, about losing weight. 13 00:00:54,440 --> 00:00:57,040 Speaker 1: And that's what we have to define right away. What 14 00:00:57,240 --> 00:01:02,360 Speaker 1: is better mean? What does it mean? Right? So, I've 15 00:01:02,400 --> 00:01:06,240 Speaker 1: gotten this question. I've been asked this question for decades. 16 00:01:06,880 --> 00:01:11,240 Speaker 1: Which is the best type of strength training? Do you 17 00:01:11,280 --> 00:01:14,160 Speaker 1: want to use machines in the gym? Or do you 18 00:01:14,200 --> 00:01:18,760 Speaker 1: want to use freeway? And now with the Internet and 19 00:01:18,840 --> 00:01:22,880 Speaker 1: all that comes with it and all these self proclaimed experts, right, 20 00:01:22,959 --> 00:01:27,080 Speaker 1: you've got the people who say you should never use machines, right, 21 00:01:27,160 --> 00:01:30,680 Speaker 1: the the anti machine people, the anti machine trainers, they 22 00:01:30,680 --> 00:01:35,039 Speaker 1: are out there, and oftentimes what they'll say is, well, 23 00:01:35,080 --> 00:01:41,040 Speaker 1: it doesn't confer functional strength functional what what is functional strength? 24 00:01:41,080 --> 00:01:45,360 Speaker 1: And then they'll take that further maybe and they'll say, well, yeah, 25 00:01:45,400 --> 00:01:50,800 Speaker 1: real life uh strength or sports specific strength, and guess 26 00:01:50,800 --> 00:01:57,400 Speaker 1: what strength is strength? If you're strong, you have strength, right, 27 00:01:57,440 --> 00:02:01,120 Speaker 1: if you lift heavy things and you get stronger, isn't 28 00:02:01,120 --> 00:02:03,480 Speaker 1: that kind of functional strength. I'm going to talk about 29 00:02:03,520 --> 00:02:08,840 Speaker 1: some studies because I would say, of the time that trainer, 30 00:02:08,960 --> 00:02:13,200 Speaker 1: that quote unquote fitness professional talks about something being better, 31 00:02:14,040 --> 00:02:17,560 Speaker 1: they have no studies to back it up. They're just 32 00:02:17,680 --> 00:02:21,079 Speaker 1: repeating what they've heard, right, So let's get right to it. 33 00:02:22,280 --> 00:02:26,519 Speaker 1: Free weights, machines? Which is better? So if you came 34 00:02:26,560 --> 00:02:28,560 Speaker 1: to me as a client, if you were my client 35 00:02:28,600 --> 00:02:31,360 Speaker 1: when I was a trainer years ago, and you asked 36 00:02:31,400 --> 00:02:32,720 Speaker 1: me that question, I would say, what do you what 37 00:02:32,720 --> 00:02:36,280 Speaker 1: do you mean by better? What are our goals? That 38 00:02:36,480 --> 00:02:41,000 Speaker 1: is so important in this whole discussion, in this disruption 39 00:02:41,040 --> 00:02:46,200 Speaker 1: of fitness. What is your goal? So when we talk 40 00:02:46,280 --> 00:02:50,480 Speaker 1: about better, even when I get to the studies, this 41 00:02:50,560 --> 00:02:55,320 Speaker 1: is such a perfect topic for this show because you 42 00:02:55,440 --> 00:02:57,799 Speaker 1: got the people out there who want the science and 43 00:02:57,840 --> 00:03:00,359 Speaker 1: I'm gonna give you the science, and it's ConfL things 44 00:03:00,360 --> 00:03:04,560 Speaker 1: shockingly or not if you follow the science when it 45 00:03:04,560 --> 00:03:08,280 Speaker 1: comes to nutrition and strength training, and it's conflicting. But 46 00:03:08,280 --> 00:03:10,600 Speaker 1: but there's there, there are answers there, and I will 47 00:03:10,600 --> 00:03:13,840 Speaker 1: get to that. But when it comes to fitness, what 48 00:03:14,080 --> 00:03:20,320 Speaker 1: is better? The vast majority of you listening most likely 49 00:03:20,880 --> 00:03:25,239 Speaker 1: want to look better, feel better, live longer, be injury free, 50 00:03:26,080 --> 00:03:29,639 Speaker 1: maybe play your sports a little bit better, your recreational sports. 51 00:03:29,680 --> 00:03:34,560 Speaker 1: That's the vast majority of people. They want to feel good, 52 00:03:35,080 --> 00:03:37,160 Speaker 1: they want to look a little better, they want to 53 00:03:37,200 --> 00:03:40,320 Speaker 1: lose a little weight. So when it comes to what 54 00:03:40,560 --> 00:03:45,760 Speaker 1: is better, the answer I give to this debate this question, 55 00:03:45,840 --> 00:03:49,520 Speaker 1: and it goes to what's the best cardio machine? What's 56 00:03:49,560 --> 00:03:53,000 Speaker 1: the best you fill in the blank, the best one, 57 00:03:54,040 --> 00:03:57,960 Speaker 1: And this is the answer people hate to hear, but 58 00:03:59,000 --> 00:04:01,640 Speaker 1: it's the truth. It's what works. The best one is 59 00:04:01,680 --> 00:04:04,600 Speaker 1: the one you use frequently. So I can tell you 60 00:04:05,400 --> 00:04:12,080 Speaker 1: that exercise equipment A is the best thing ever, but 61 00:04:12,160 --> 00:04:15,960 Speaker 1: if you don't like using it, it doesn't matter. So 62 00:04:16,000 --> 00:04:20,240 Speaker 1: at the end of the day, the best strength training 63 00:04:20,240 --> 00:04:25,120 Speaker 1: equipment is the one you're going to do frequently. Dumbbells, 64 00:04:26,080 --> 00:04:31,120 Speaker 1: body weight exercises, strength training, machines. I know people who 65 00:04:31,160 --> 00:04:32,839 Speaker 1: love to go to the gym and use the machines. 66 00:04:33,640 --> 00:04:36,839 Speaker 1: I wanna talk about the differences between free weights and 67 00:04:36,960 --> 00:04:42,520 Speaker 1: machines because there are differences benefits, different things, different attributes, 68 00:04:42,600 --> 00:04:46,880 Speaker 1: different benefits essentially that you get from them, all right, 69 00:04:46,960 --> 00:04:49,960 Speaker 1: But if you don't like it and you're not gonna 70 00:04:50,000 --> 00:04:53,839 Speaker 1: do it frequently, then it doesn't matter. Then it doesn't matter. 71 00:04:55,200 --> 00:04:57,640 Speaker 1: So one of the big differences between free weights and 72 00:04:57,680 --> 00:05:00,279 Speaker 1: machines is very simple. When you're in a machin gene, 73 00:05:01,000 --> 00:05:03,920 Speaker 1: you don't have to balance, you don't have to worry 74 00:05:03,920 --> 00:05:07,240 Speaker 1: about coordination, and that for many people is a good thing. 75 00:05:07,520 --> 00:05:10,520 Speaker 1: So that is one of the most common reasons why 76 00:05:10,560 --> 00:05:13,640 Speaker 1: the anti machine people will say you should never use machines. 77 00:05:13,800 --> 00:05:17,560 Speaker 1: There's no functional fitness to it. You don't leg press, 78 00:05:17,600 --> 00:05:20,120 Speaker 1: you don't, you know, sit in a machine and curl 79 00:05:20,800 --> 00:05:23,239 Speaker 1: for your bis. Yeah, of course you don't. And guess 80 00:05:23,240 --> 00:05:26,600 Speaker 1: what too, Those are generally the people who swing kettlebells 81 00:05:26,960 --> 00:05:29,200 Speaker 1: under you know, through their legs, And when do you 82 00:05:29,279 --> 00:05:31,640 Speaker 1: do that in real life? Let's be honest, if we're 83 00:05:31,640 --> 00:05:36,640 Speaker 1: gonna if we're gonna take that approach and debate. When 84 00:05:36,680 --> 00:05:40,200 Speaker 1: are you swinging something under your your butt and then 85 00:05:40,240 --> 00:05:42,400 Speaker 1: swinging it up in the air. Tell me when that 86 00:05:42,560 --> 00:05:46,960 Speaker 1: comes into play during your during your day. Oh but 87 00:05:46,960 --> 00:05:49,400 Speaker 1: but you get something out of it, You get some 88 00:05:49,480 --> 00:05:54,360 Speaker 1: straight Oh so even though you might not do that movement, 89 00:05:55,320 --> 00:05:58,720 Speaker 1: you confer some benefit. That's interesting. How about you do 90 00:05:58,760 --> 00:06:02,760 Speaker 1: the same You get the same benefit strengthwise by using 91 00:06:02,760 --> 00:06:05,760 Speaker 1: machines too. So I'm gonna cut to the end real 92 00:06:05,839 --> 00:06:11,760 Speaker 1: quickly and say I use both, and if you don't 93 00:06:11,960 --> 00:06:15,880 Speaker 1: dislike one or the other immensely, you should probably use 94 00:06:15,920 --> 00:06:19,599 Speaker 1: both two because there are benefits to both. The negatives. 95 00:06:19,600 --> 00:06:22,000 Speaker 1: As I was saying that that the anti machine people 96 00:06:22,040 --> 00:06:24,320 Speaker 1: will say, well that you don't have to use balancing coordination. 97 00:06:24,560 --> 00:06:28,080 Speaker 1: That's the very reason you should use machines. That's the 98 00:06:28,120 --> 00:06:31,240 Speaker 1: reason beginners should use them. That's the reason people who 99 00:06:31,279 --> 00:06:35,160 Speaker 1: are injured should use them, and elderly people who are 100 00:06:35,240 --> 00:06:38,920 Speaker 1: just coming back or just starting a fitness program who 101 00:06:38,960 --> 00:06:43,320 Speaker 1: have those issues. So the negative that people will throw 102 00:06:43,360 --> 00:06:48,080 Speaker 1: out there about machines is the very reason or reasons 103 00:06:49,000 --> 00:06:54,279 Speaker 1: that certain populations should use them. Okay, they are safer, right, 104 00:06:54,320 --> 00:06:58,040 Speaker 1: they're safer. You're you're you're seated in some you're focusing 105 00:06:58,120 --> 00:07:01,800 Speaker 1: on that muscle group, all right, So machines are great 106 00:07:02,680 --> 00:07:05,839 Speaker 1: for beginners to build a base of strength. When I 107 00:07:05,920 --> 00:07:09,559 Speaker 1: was a trainer, I would generally start building that base 108 00:07:09,600 --> 00:07:13,600 Speaker 1: of strength utilizing machines. Not just machines, but they would 109 00:07:13,600 --> 00:07:17,960 Speaker 1: be a part of it. Right. Body weight exercises are phenomenal, right, 110 00:07:18,000 --> 00:07:22,320 Speaker 1: we're moving our bodies all day long, squatting, lunging, and 111 00:07:22,400 --> 00:07:25,480 Speaker 1: so those should also be a part of even a 112 00:07:25,600 --> 00:07:29,920 Speaker 1: beginner's strength training routine. But yes, machines are easier. There's 113 00:07:30,000 --> 00:07:33,480 Speaker 1: less thought, right, so many people you can get a 114 00:07:33,520 --> 00:07:36,520 Speaker 1: set of dumbbells and you go, okay, now what you're 115 00:07:36,520 --> 00:07:38,520 Speaker 1: getting a bicep machine, you kind of know what you 116 00:07:38,560 --> 00:07:41,400 Speaker 1: need to do. You get in a shoulder press machine, 117 00:07:41,680 --> 00:07:43,960 Speaker 1: you kind of know what you need to do. Getting 118 00:07:44,000 --> 00:07:46,640 Speaker 1: a cable machine, it's a little more confusing, right, There's 119 00:07:46,640 --> 00:07:48,800 Speaker 1: so many things you can do from it. And so 120 00:07:48,880 --> 00:07:52,280 Speaker 1: let's say that about freeweights. One of the major advantages 121 00:07:52,320 --> 00:07:56,680 Speaker 1: of freeweights is the incredible versatility. You have a set 122 00:07:56,680 --> 00:08:00,000 Speaker 1: of dumbells, you can do an infinite number of exercises. 123 00:08:01,080 --> 00:08:05,480 Speaker 1: But once again, that infinite number of exercises for the 124 00:08:05,520 --> 00:08:09,840 Speaker 1: beginner is confusing, all right. So when you're in a 125 00:08:09,960 --> 00:08:16,080 Speaker 1: machine and it's keeping you in that specific muscle pattern, 126 00:08:16,280 --> 00:08:22,360 Speaker 1: the arc the movement. For many people, that's important, that's helpful. Okay, 127 00:08:22,560 --> 00:08:25,760 Speaker 1: we walk before we run. I can't tell you how 128 00:08:25,800 --> 00:08:29,120 Speaker 1: many people I see at the gym doing Olympic lifts, 129 00:08:29,560 --> 00:08:36,280 Speaker 1: dead lifts, uh squats that shouldn't be They don't have 130 00:08:36,760 --> 00:08:43,200 Speaker 1: a the requisite strength and then be the form. Okay, 131 00:08:43,200 --> 00:08:48,400 Speaker 1: once you start using free weights, barbells, dumbbells, and then 132 00:08:48,400 --> 00:08:54,560 Speaker 1: you start doing some complex movements that involve multiple muscle groups, 133 00:08:54,840 --> 00:08:57,880 Speaker 1: you cut to earn that. You have to know what 134 00:08:57,920 --> 00:09:08,400 Speaker 1: you're doing. So that's why machines have a place. They 135 00:09:08,400 --> 00:09:12,080 Speaker 1: are phenomenal for that person starting out doing a circuit. 136 00:09:13,000 --> 00:09:14,560 Speaker 1: Back when I was a trainer, we used to have 137 00:09:14,640 --> 00:09:18,199 Speaker 1: those circuits where it was actually the first gym job, 138 00:09:18,360 --> 00:09:22,200 Speaker 1: true gym job, I ever had, was that a Nautilus facility, 139 00:09:22,400 --> 00:09:26,040 Speaker 1: and it was about I don't know, fifteen machines each 140 00:09:26,080 --> 00:09:29,400 Speaker 1: had a specific body part. I got in great shapes 141 00:09:29,600 --> 00:09:34,319 Speaker 1: college job, college summer, i should say, and I learned 142 00:09:34,360 --> 00:09:36,560 Speaker 1: so much and I got really strong because I would 143 00:09:36,559 --> 00:09:39,000 Speaker 1: work out when no one was around, and it taught 144 00:09:39,000 --> 00:09:42,720 Speaker 1: me about body parts. It taught me about total body training, 145 00:09:43,800 --> 00:09:48,280 Speaker 1: two second, four second repetition, and I got really good shape. 146 00:09:49,360 --> 00:09:51,439 Speaker 1: So let's go back to the to the original question, 147 00:09:51,480 --> 00:09:54,920 Speaker 1: what what is better? What's your goal? Is your goal 148 00:09:54,960 --> 00:09:59,800 Speaker 1: to build some wing muscle? Then then neither is better? 149 00:10:00,040 --> 00:10:05,760 Speaker 1: Her say, Okay, they're different. That is what all these 150 00:10:05,760 --> 00:10:11,559 Speaker 1: headlines should read when it comes to fitness. Different ellipticals, 151 00:10:11,559 --> 00:10:15,440 Speaker 1: different from a stepper. It's not better, it's different. Okay, 152 00:10:17,400 --> 00:10:20,719 Speaker 1: all right, when we come back from the break, we're 153 00:10:20,720 --> 00:10:22,800 Speaker 1: gonna talk more about this. I'm gonna give you some 154 00:10:22,880 --> 00:10:28,640 Speaker 1: specific studies because we use science here on Fitness Disrupted 155 00:10:28,720 --> 00:10:33,439 Speaker 1: to debunk the myths, and the myths are what need 156 00:10:33,520 --> 00:10:37,200 Speaker 1: to go. That's the disruption, and fitness is debunking the myths. 157 00:10:37,480 --> 00:10:40,480 Speaker 1: So I'm gonna give you some studies. Again, some will 158 00:10:40,520 --> 00:10:44,319 Speaker 1: surprise you and and others may not. But we're talking 159 00:10:44,360 --> 00:10:47,839 Speaker 1: about what is better freeweights or machines. Come back from 160 00:10:47,840 --> 00:11:00,559 Speaker 1: the break, we'll talk about the studies. We'll be right back. Uh. 161 00:11:03,000 --> 00:11:07,839 Speaker 1: So really quickly, let's talk about the different types of machines. 162 00:11:08,040 --> 00:11:12,800 Speaker 1: There's so many different types and new ones now that 163 00:11:13,120 --> 00:11:16,880 Speaker 1: didn't even really exist or weren't popular just a couple 164 00:11:16,880 --> 00:11:21,439 Speaker 1: of years ago. So most people know the wait stacks 165 00:11:21,480 --> 00:11:26,280 Speaker 1: select arized machine. Right where you put the pin in, 166 00:11:26,559 --> 00:11:29,240 Speaker 1: you pick the weight, ten pounds, twenty pounds. Usually there's 167 00:11:29,280 --> 00:11:33,280 Speaker 1: there's pulleys cables involved. That's your lap pull down, that's 168 00:11:33,280 --> 00:11:37,080 Speaker 1: your cable row, that's your tricept pressed down. All right, 169 00:11:37,080 --> 00:11:38,400 Speaker 1: But as I say that out loud, a lot of 170 00:11:38,400 --> 00:11:41,000 Speaker 1: people I'm probably listening, I don't know what you're talking about. 171 00:11:42,679 --> 00:11:47,120 Speaker 1: And again, this is what goes to that type of 172 00:11:47,160 --> 00:11:50,960 Speaker 1: machine for many people. It depends on the muscle group 173 00:11:50,960 --> 00:11:53,640 Speaker 1: you're working. But but some maybe more confusing than others. 174 00:11:53,640 --> 00:11:58,080 Speaker 1: So machines that are like the Nautilus ones, those were 175 00:11:58,120 --> 00:12:00,720 Speaker 1: really good because you knew exactly what do you sat 176 00:12:00,760 --> 00:12:03,560 Speaker 1: in it. You kind of looked at the picture right 177 00:12:04,160 --> 00:12:05,959 Speaker 1: and you pretty much knew, oh, I'm gonna press the 178 00:12:05,960 --> 00:12:09,000 Speaker 1: weight over my head. Oh I'm gonna press the weight 179 00:12:09,120 --> 00:12:14,520 Speaker 1: straightforward away from my chest. So that's where machines can 180 00:12:14,559 --> 00:12:19,200 Speaker 1: be beneficial. Uh, And so yeah, the weight stacked, the selectorize, 181 00:12:19,400 --> 00:12:21,520 Speaker 1: you put the pin in. Many people know that. And 182 00:12:21,520 --> 00:12:26,319 Speaker 1: then there are plate loaded which are great, but you 183 00:12:26,360 --> 00:12:28,840 Speaker 1: gotta pick up the plates, you know, so that's where 184 00:12:28,840 --> 00:12:32,520 Speaker 1: you actually take a ten pound plate put it on 185 00:12:32,559 --> 00:12:35,080 Speaker 1: the machine. What I like about a lot of those 186 00:12:35,080 --> 00:12:38,120 Speaker 1: machines is a lot of times you are working each 187 00:12:38,280 --> 00:12:42,880 Speaker 1: side like independently, so you're not gonna build up, not 188 00:12:42,880 --> 00:12:45,640 Speaker 1: gonna favor your your strong side, like if you're doing 189 00:12:45,679 --> 00:12:48,680 Speaker 1: a chess press. And by the way, a little tip 190 00:12:50,040 --> 00:12:54,040 Speaker 1: another show, but why do you if you're doing a 191 00:12:54,160 --> 00:12:56,720 Speaker 1: chess press on a plate loaded machine, why do you 192 00:12:56,720 --> 00:13:00,240 Speaker 1: do one arm at a time? You're already do doing 193 00:13:00,280 --> 00:13:05,400 Speaker 1: it independent of each side. Okay, so I understand you're 194 00:13:05,440 --> 00:13:08,280 Speaker 1: you're focusing on one side, but if time is of 195 00:13:08,320 --> 00:13:10,760 Speaker 1: the issue, you probably many people who are doing one 196 00:13:10,800 --> 00:13:13,880 Speaker 1: arm at a time do both. Uh, just a little tip. Uh. 197 00:13:13,920 --> 00:13:17,000 Speaker 1: Then there's hydraulic air pressure type machines. I'm not a 198 00:13:17,040 --> 00:13:19,240 Speaker 1: huge fan of these. I don't like the feel. But 199 00:13:19,400 --> 00:13:22,400 Speaker 1: one of the uh, those are the series of pistons 200 00:13:22,400 --> 00:13:26,440 Speaker 1: that create resistance. Okay, they pump different things like oil, 201 00:13:26,520 --> 00:13:31,840 Speaker 1: gas fluids. Um. They are pressurized hydraulic cylinders, so you 202 00:13:31,960 --> 00:13:34,319 Speaker 1: literally can hear you press a button and you hear 203 00:13:34,360 --> 00:13:37,320 Speaker 1: the air going in or out. And those are really 204 00:13:37,320 --> 00:13:40,240 Speaker 1: good because what we're doing with those type of machines 205 00:13:40,280 --> 00:13:42,960 Speaker 1: is you don't have to overcome inertia. Right now, we're 206 00:13:42,960 --> 00:13:46,439 Speaker 1: getting a little deeper, but with weights, with with free weights, 207 00:13:46,559 --> 00:13:50,280 Speaker 1: with certain machines, you have to overcome that initial inertia 208 00:13:50,760 --> 00:13:53,360 Speaker 1: and that's a lot of stress on the tendons and 209 00:13:53,480 --> 00:13:56,880 Speaker 1: the muscles and the joints, and that's where people who 210 00:13:56,880 --> 00:14:00,319 Speaker 1: are just starting out, people who have uh injured, ease 211 00:14:00,480 --> 00:14:06,640 Speaker 1: the elderly. The hydraulic air pressure type machines are for 212 00:14:06,880 --> 00:14:11,000 Speaker 1: those populations potentially to get them back all right. Again, 213 00:14:11,040 --> 00:14:13,640 Speaker 1: it's a different feel if you've ever tried one. So 214 00:14:13,640 --> 00:14:15,839 Speaker 1: a lot of people don't like them because of the field. Okay, 215 00:14:15,840 --> 00:14:19,000 Speaker 1: so that's an example of kind of like dislike based 216 00:14:19,040 --> 00:14:23,360 Speaker 1: on your personal preferences. And then and there are others, 217 00:14:23,400 --> 00:14:27,360 Speaker 1: but you know, top four, there are electronic resistance machines. 218 00:14:27,400 --> 00:14:29,960 Speaker 1: Now there's one I don't want to name it by name, 219 00:14:30,120 --> 00:14:33,280 Speaker 1: but it's in the house and I have yet to 220 00:14:33,320 --> 00:14:37,560 Speaker 1: try it, but it's it's literally electric electronic I should 221 00:14:37,600 --> 00:14:42,440 Speaker 1: say resistance. Okay, we're talking we're talking computers, we're talking 222 00:14:42,880 --> 00:14:47,360 Speaker 1: no weights. I'm excited to try that out. So that's four. 223 00:14:47,600 --> 00:14:50,120 Speaker 1: Of the common types of machines that are out there 224 00:14:50,160 --> 00:14:53,120 Speaker 1: today when you go to the gym. Obviously many other ones, 225 00:14:53,200 --> 00:14:57,240 Speaker 1: but by and large, you know, selectorized machines been around forever, 226 00:14:57,440 --> 00:15:02,080 Speaker 1: with the pins plate loaded machines really popular and common 227 00:15:02,120 --> 00:15:04,640 Speaker 1: in the gym's uh. And then you've got your hydraulic 228 00:15:04,680 --> 00:15:09,040 Speaker 1: air pressure type and you're gonna start seeing these electronic 229 00:15:09,120 --> 00:15:13,360 Speaker 1: resistance machines, especially in the home environment. All right, So 230 00:15:13,400 --> 00:15:16,760 Speaker 1: again talking about freeweights versus machines, which is better? Is 231 00:15:16,800 --> 00:15:20,440 Speaker 1: one better? They're different, They're different. You're gonna hear that 232 00:15:20,480 --> 00:15:23,720 Speaker 1: all the time, different topics we're gonna talk about. I'm 233 00:15:23,720 --> 00:15:25,800 Speaker 1: still gonna say they're different. And that's what they shows 234 00:15:25,840 --> 00:15:28,800 Speaker 1: about this science. Right, So let's go get right to it. 235 00:15:28,880 --> 00:15:31,440 Speaker 1: Let's go right to abs. Right. So one of the 236 00:15:31,480 --> 00:15:34,960 Speaker 1: top things people want flat abs. You can't spot reduce 237 00:15:35,640 --> 00:15:39,280 Speaker 1: people spend too much time doing their abdominals. My rule 238 00:15:39,280 --> 00:15:41,840 Speaker 1: of thumb is ten percent of your workout time should 239 00:15:41,920 --> 00:15:45,560 Speaker 1: be focused on that, on your abdominals if that's the 240 00:15:45,680 --> 00:15:47,440 Speaker 1: If the goal is the flat abs, So if you're 241 00:15:47,440 --> 00:15:49,560 Speaker 1: working out for an hour six minutes or so five 242 00:15:49,600 --> 00:15:52,480 Speaker 1: to six, that's plenty of time because flat abs, again, 243 00:15:52,560 --> 00:15:55,600 Speaker 1: you can't spot reduce, it's burning calories, it's eating better. 244 00:15:55,720 --> 00:15:58,160 Speaker 1: Then of course you want to strengthen and just do 245 00:15:58,280 --> 00:16:01,440 Speaker 1: those type of exercises. But are too many people spend 246 00:16:01,800 --> 00:16:04,560 Speaker 1: far too much time doing it? All right? But Marin 247 00:16:04,600 --> 00:16:06,640 Speaker 1: Counsel on exercise did a study. I love this. I 248 00:16:06,640 --> 00:16:09,120 Speaker 1: talked about this one all the time, alright. It was 249 00:16:09,120 --> 00:16:11,400 Speaker 1: back in two thousand fourteen, so not too long ago. 250 00:16:11,640 --> 00:16:15,640 Speaker 1: But they basically wanted to test popular exercise equipment AB 251 00:16:15,760 --> 00:16:21,000 Speaker 1: machines against a traditional crunch, all right, So they did 252 00:16:21,240 --> 00:16:24,320 Speaker 1: the AB circle pro. They tested AB roller, AB lounge, 253 00:16:24,360 --> 00:16:26,960 Speaker 1: perfect set up, AB coaster, at rocket, AB wheel, and 254 00:16:27,000 --> 00:16:32,359 Speaker 1: abstraps okay, as well as exercises including yoga, boat pos stability, 255 00:16:32,360 --> 00:16:37,400 Speaker 1: ball crunch, decline, bench, curl up, Captain's chair, crunch, bicycle crunch, 256 00:16:37,720 --> 00:16:42,239 Speaker 1: side plank, and front plank. And they used electro biography okay. 257 00:16:42,400 --> 00:16:46,000 Speaker 1: E MG testing was used to not only identify a 258 00:16:46,000 --> 00:16:50,360 Speaker 1: baseline of their strength, but then to see the muscle activation. 259 00:16:50,600 --> 00:16:54,920 Speaker 1: They wanted to see what the exercises, the the amount 260 00:16:54,960 --> 00:16:59,360 Speaker 1: of activation elicited by each machine, and then your traditional 261 00:16:59,400 --> 00:17:02,640 Speaker 1: crunch and here you go. The result was that none 262 00:17:02,640 --> 00:17:06,480 Speaker 1: of the moves I'm reading directly here elicited greater muscle 263 00:17:06,560 --> 00:17:09,720 Speaker 1: activation than the traditional crunch. Let me say it again. 264 00:17:09,800 --> 00:17:13,200 Speaker 1: The result was that none of the moves elicited greater 265 00:17:13,400 --> 00:17:15,919 Speaker 1: muscle activation than a traditional crunch. So all of those 266 00:17:16,040 --> 00:17:18,600 Speaker 1: articles that so you should never do a crunch, give 267 00:17:18,640 --> 00:17:21,840 Speaker 1: me a break. Okay, you shouldn't do an inordinate amount 268 00:17:21,880 --> 00:17:24,800 Speaker 1: of crunches, and you should do other exercises to crunch. 269 00:17:24,840 --> 00:17:28,120 Speaker 1: Has been around forever. I do crunches until I see 270 00:17:28,119 --> 00:17:30,600 Speaker 1: otherwise you can do crunches. And you've got those people 271 00:17:30,640 --> 00:17:32,159 Speaker 1: that say, oh, it's so bad for you, and then 272 00:17:32,200 --> 00:17:35,040 Speaker 1: they talk about people building up too much strength. That's 273 00:17:35,080 --> 00:17:38,200 Speaker 1: really not a problem for the vast majority of people. Okay. 274 00:17:38,400 --> 00:17:39,959 Speaker 1: And it goes to step further by the way, So 275 00:17:40,680 --> 00:17:44,600 Speaker 1: not only did the traditional crunch elicit greater muscle activation 276 00:17:44,640 --> 00:17:48,520 Speaker 1: than a lot of those machines, certain machines had significantly less, 277 00:17:49,280 --> 00:17:54,040 Speaker 1: significantly less than a traditional crunch. So that's great news, people, 278 00:17:54,320 --> 00:17:58,080 Speaker 1: is that you don't need expensive machines to get a 279 00:17:58,119 --> 00:18:01,560 Speaker 1: great workout in, but you should set up. Okay. Variation 280 00:18:02,119 --> 00:18:04,240 Speaker 1: that I talk about all the time on this show 281 00:18:04,720 --> 00:18:08,000 Speaker 1: is one of the major secrets to success when it 282 00:18:08,000 --> 00:18:10,760 Speaker 1: comes to getting in shape. Okay, so free weights and 283 00:18:10,880 --> 00:18:14,840 Speaker 1: machines when it comes to abdominals, the traditional crunch is 284 00:18:15,000 --> 00:18:19,359 Speaker 1: really really good. So that's great news. All right, Let's 285 00:18:19,400 --> 00:18:23,400 Speaker 1: take it to another study, all right, So now let's 286 00:18:23,400 --> 00:18:26,000 Speaker 1: talk about the lower body. Right, we'll talk about you've 287 00:18:26,000 --> 00:18:29,480 Speaker 1: got your barbell, you've got your Olympic lifts, you've got 288 00:18:29,720 --> 00:18:33,760 Speaker 1: dumb bells. And so when we talk about what is better. 289 00:18:34,359 --> 00:18:37,480 Speaker 1: There are certain number of you listening that are into sports, 290 00:18:37,560 --> 00:18:40,040 Speaker 1: right and you're talking sports performance. Now we're getting a 291 00:18:40,080 --> 00:18:45,280 Speaker 1: little different. That changes the topic the focus completely. But 292 00:18:46,520 --> 00:18:48,800 Speaker 1: as you'll see from the studies, in the end, it's 293 00:18:48,800 --> 00:18:50,879 Speaker 1: gonna be you probably want to do both, all right. 294 00:18:51,160 --> 00:18:54,080 Speaker 1: So when you say what is better free weights or machines, 295 00:18:54,240 --> 00:18:56,879 Speaker 1: needs clarification right away. And again that's that's one of 296 00:18:56,880 --> 00:18:59,399 Speaker 1: the big problems that a lot of these fitness uh 297 00:18:59,640 --> 00:19:03,000 Speaker 1: quote quote gurus. One of the problems they have is 298 00:19:03,040 --> 00:19:05,200 Speaker 1: they don't even clarify. They'll just go into blah blah 299 00:19:05,200 --> 00:19:08,080 Speaker 1: blah blah blah about about something when they don't even 300 00:19:08,080 --> 00:19:09,720 Speaker 1: ask you what your goals are. You know, are you 301 00:19:09,760 --> 00:19:13,000 Speaker 1: an iron man triathlete? Are you a runner, okay, better 302 00:19:13,720 --> 00:19:15,480 Speaker 1: or you just trying to get in shape? Are you 303 00:19:15,560 --> 00:19:19,119 Speaker 1: trying to you know, get basic health benefits. It's what 304 00:19:19,160 --> 00:19:22,600 Speaker 1: you're gonna use. And if you're just starting out, you 305 00:19:22,680 --> 00:19:25,960 Speaker 1: probably don't want to be doing, you know, some complex 306 00:19:26,119 --> 00:19:29,680 Speaker 1: barbell Olympic lifts, which again, far too many people are doing, 307 00:19:29,720 --> 00:19:34,840 Speaker 1: I would argue, way too early in their strength training journey. 308 00:19:35,080 --> 00:19:37,200 Speaker 1: All right, but here you go, and we're gonna start. 309 00:19:37,200 --> 00:19:41,040 Speaker 1: Two thousand sixteen, in the Journal of Human Kinetics, there 310 00:19:41,080 --> 00:19:43,160 Speaker 1: was a study and they basically wanted to see free 311 00:19:43,200 --> 00:19:48,200 Speaker 1: weights versus machines on uh, strength and power performance? All right, 312 00:19:48,680 --> 00:19:52,000 Speaker 1: So they were doing they did title effect of eight 313 00:19:52,000 --> 00:19:55,080 Speaker 1: weeks of free weight and machine based strength training on 314 00:19:55,160 --> 00:20:00,440 Speaker 1: strength and power performance. All right, So that's different strength 315 00:20:00,520 --> 00:20:03,760 Speaker 1: and power performance. Okay, now we're getting specific. If you 316 00:20:03,800 --> 00:20:06,439 Speaker 1: have kids who are who are you know, hockey players, 317 00:20:06,480 --> 00:20:09,919 Speaker 1: soccer players, football players, now that's a little different. That 318 00:20:10,000 --> 00:20:12,639 Speaker 1: changes the discussion, right, But what did what did this 319 00:20:12,720 --> 00:20:15,159 Speaker 1: find out? What were the findings of this? This is 320 00:20:15,240 --> 00:20:18,760 Speaker 1: kind of interesting. Hold on, So again, eight weeks and 321 00:20:18,920 --> 00:20:24,320 Speaker 1: they tested they were doing a leg press and a 322 00:20:24,400 --> 00:20:28,600 Speaker 1: traditional squat barbell squat, and it's interesting. So the findings 323 00:20:28,600 --> 00:20:32,919 Speaker 1: were that the leg press group increase their one repetition 324 00:20:32,960 --> 00:20:37,000 Speaker 1: maximum significantly. Okay, so that's good news. Leg press group, 325 00:20:37,440 --> 00:20:40,679 Speaker 1: they got stronger. It's significant. One rep max means how 326 00:20:40,760 --> 00:20:42,520 Speaker 1: much you can do at one time, right, While the 327 00:20:42,520 --> 00:20:45,639 Speaker 1: squat group, such variables as the one rep max, the 328 00:20:45,680 --> 00:20:49,119 Speaker 1: squat jump, and the counter movement jump increased significantly. So 329 00:20:49,200 --> 00:20:54,320 Speaker 1: for that study, it kind of supported that if you're 330 00:20:54,680 --> 00:20:57,600 Speaker 1: training for sports here and here's where we get specific, 331 00:20:58,080 --> 00:21:02,280 Speaker 1: and the goal is to jump right pometrics, you're you 332 00:21:02,320 --> 00:21:06,800 Speaker 1: need explosive movements, you're a running back, you're against soccer 333 00:21:06,840 --> 00:21:10,960 Speaker 1: player or something like that. Well then maybe you add 334 00:21:11,000 --> 00:21:15,280 Speaker 1: in the free weight stuff. But to increase strength, they 335 00:21:15,320 --> 00:21:18,640 Speaker 1: both worked. They both increase strength. And guess what, when 336 00:21:18,640 --> 00:21:21,800 Speaker 1: you pick up everything's when you challenge your muscles. The 337 00:21:21,920 --> 00:21:25,760 Speaker 1: responses to get stronger. Your body does not know if 338 00:21:25,760 --> 00:21:28,720 Speaker 1: it's a machine, or if it's your body weight, or 339 00:21:28,760 --> 00:21:33,080 Speaker 1: if it's a dumbbell. It just responds. You break down 340 00:21:33,119 --> 00:21:37,119 Speaker 1: the muscle tissue. Okay, tiny micro tears in your muscle 341 00:21:37,119 --> 00:21:41,080 Speaker 1: tissue is what happens from strength training, and then it 342 00:21:41,160 --> 00:21:44,440 Speaker 1: rebuilds itself and you get stronger. All right, So two 343 00:21:44,520 --> 00:21:48,280 Speaker 1: thousand sixteen. That study and the takeaway was you get 344 00:21:48,320 --> 00:21:51,560 Speaker 1: stronger in both. But maybe if you're working on and 345 00:21:51,560 --> 00:21:56,440 Speaker 1: trying to improve you're jumping performance, maybe you do some 346 00:21:56,720 --> 00:22:00,800 Speaker 1: free weights too. All right, So that's interesting. But just 347 00:22:01,000 --> 00:22:03,919 Speaker 1: to confuse the issues, and this is this year just 348 00:22:04,080 --> 00:22:07,840 Speaker 1: came out the journals called Sports in two thousand nineteen, 349 00:22:08,280 --> 00:22:11,879 Speaker 1: a comparison of machine versus freeweight squats for the enhancement 350 00:22:11,920 --> 00:22:14,720 Speaker 1: of lower body power. So they were talking about that. 351 00:22:14,760 --> 00:22:17,440 Speaker 1: In the other study, speed and change of direction ability 352 00:22:17,880 --> 00:22:22,720 Speaker 1: during an initial training phase of recreationally active women. Okay, 353 00:22:23,200 --> 00:22:26,360 Speaker 1: so kind of the similar study these were, I would say, 354 00:22:26,520 --> 00:22:29,359 Speaker 1: better train people that they studied. All right, but here's 355 00:22:29,440 --> 00:22:31,720 Speaker 1: the interesting takeaway, all right, And for this one I 356 00:22:31,720 --> 00:22:35,960 Speaker 1: should clarify. For the other one it was squats and 357 00:22:36,440 --> 00:22:38,800 Speaker 1: leg press. For this one it was squats and the 358 00:22:38,880 --> 00:22:43,080 Speaker 1: hack press hack squad, I should say, so the hack squad, 359 00:22:43,160 --> 00:22:44,760 Speaker 1: many of you go, I have no idea what that is. 360 00:22:45,000 --> 00:22:46,919 Speaker 1: It is basically a machine. I would say, it's not 361 00:22:47,000 --> 00:22:49,639 Speaker 1: that comfortable. Um, I don't even I haven't seen one 362 00:22:49,680 --> 00:22:51,600 Speaker 1: in the gym in a long time. But it is 363 00:22:51,640 --> 00:22:54,719 Speaker 1: a type of squat machine where the uh pads are 364 00:22:54,760 --> 00:22:58,439 Speaker 1: generally on your shoulders and you squat against resistance in 365 00:22:58,480 --> 00:23:01,679 Speaker 1: a machine. All right, here's the interesting thing. So for 366 00:23:01,720 --> 00:23:05,760 Speaker 1: the other one, it was that, yeah, sure, the freeweights 367 00:23:06,080 --> 00:23:12,720 Speaker 1: uh movements little different takeaway than the machines for this one, 368 00:23:13,080 --> 00:23:16,119 Speaker 1: let me read you the conclusion. In conclusion, our overall 369 00:23:16,160 --> 00:23:19,600 Speaker 1: findings do not support our hypothesis that squad training using 370 00:23:19,640 --> 00:23:22,960 Speaker 1: freeweights is superior to machine resistance for the improvement of 371 00:23:23,040 --> 00:23:26,360 Speaker 1: jump height, speed, and agility over an initial six week 372 00:23:26,400 --> 00:23:31,680 Speaker 1: period in untrained recreationally active women. Here we go. Though, Conversely, 373 00:23:32,119 --> 00:23:36,159 Speaker 1: machine squats training resulted in greater jumping power compared with 374 00:23:36,280 --> 00:23:40,720 Speaker 1: freeweight squat training. Our results indicate machine squad training is 375 00:23:40,800 --> 00:23:44,320 Speaker 1: at least equivalent to freeweight squad training for increasing jump 376 00:23:44,359 --> 00:23:49,439 Speaker 1: height speed, UH and speed ability and change of direction ability. 377 00:23:49,480 --> 00:23:52,920 Speaker 1: I should say machine squad training maybe a suitable initial 378 00:23:52,920 --> 00:23:56,680 Speaker 1: training modality for previously untrained women with progression to freeweight 379 00:23:56,680 --> 00:24:00,439 Speaker 1: squats after proper technique. There you go is mastered and 380 00:24:00,520 --> 00:24:04,560 Speaker 1: may even be superior to free weight squats for increasing 381 00:24:04,640 --> 00:24:08,080 Speaker 1: jumping power during initial phase testing or training. Okay, there 382 00:24:08,119 --> 00:24:11,600 Speaker 1: you go. There's three studies pretty good and for what 383 00:24:11,680 --> 00:24:13,800 Speaker 1: a lot of people want. They want flat abs or 384 00:24:13,840 --> 00:24:16,960 Speaker 1: they want sports performance, and quite often the sports performance 385 00:24:17,000 --> 00:24:21,160 Speaker 1: and involves some kind of running, standing, jumping. And there 386 00:24:21,200 --> 00:24:24,040 Speaker 1: you go to studies and the most reason one actually 387 00:24:24,080 --> 00:24:28,400 Speaker 1: said that the machine may be a little better. Now 388 00:24:28,440 --> 00:24:31,280 Speaker 1: here's the thing, just to confuse it and add one 389 00:24:31,320 --> 00:24:35,119 Speaker 1: more layer. Those are two different machines. So there's something 390 00:24:35,160 --> 00:24:37,480 Speaker 1: to that, and they talk about that in the discussion 391 00:24:37,520 --> 00:24:40,439 Speaker 1: about this article. So the machine you choose is going 392 00:24:40,480 --> 00:24:45,760 Speaker 1: to have different effects benefits results. But the takeaway is 393 00:24:46,480 --> 00:24:49,360 Speaker 1: the success in health and wellness and fitness, and it's 394 00:24:49,400 --> 00:24:52,920 Speaker 1: the simple one. Acamas Razor, I will always come back 395 00:24:52,960 --> 00:24:55,960 Speaker 1: to this when it's this type of discussion. It's what 396 00:24:56,040 --> 00:25:00,960 Speaker 1: you do frequently. I call it second level debates. Second 397 00:25:01,000 --> 00:25:04,399 Speaker 1: what what is better? You need to strength train, you 398 00:25:04,440 --> 00:25:08,239 Speaker 1: need to do cardiovascular exercise for your heart You need 399 00:25:08,280 --> 00:25:11,680 Speaker 1: to do all five components of fitness right, and it 400 00:25:11,760 --> 00:25:14,000 Speaker 1: matters not how you get your heart rate up, as 401 00:25:14,040 --> 00:25:16,639 Speaker 1: long as you do. Is it an ellipsical, is it 402 00:25:16,720 --> 00:25:20,360 Speaker 1: a is it a bicycle? Is it swimming? Is it walking? 403 00:25:21,520 --> 00:25:24,040 Speaker 1: It's what you do consistently when it comes to strength training, 404 00:25:24,560 --> 00:25:27,479 Speaker 1: is it chin ups, Is it push ups? Body weight stuff? 405 00:25:28,359 --> 00:25:31,000 Speaker 1: Is it a mix of machines? And I should say 406 00:25:31,000 --> 00:25:34,440 Speaker 1: this too. If you're trying to build muscle, body builders 407 00:25:34,520 --> 00:25:36,720 Speaker 1: use machines. They use a lot of free weights, but 408 00:25:36,760 --> 00:25:39,600 Speaker 1: they use machines too because it allows them to focus 409 00:25:39,720 --> 00:25:42,480 Speaker 1: on one specific body part with out without having to 410 00:25:42,480 --> 00:25:45,600 Speaker 1: worry about any balance or coordination, without having any other 411 00:25:46,000 --> 00:25:48,600 Speaker 1: muscle groups come into play. I'm thinking of the bicep 412 00:25:48,680 --> 00:25:51,720 Speaker 1: curl machine as I say that, but it's mixing it up. 413 00:25:52,240 --> 00:25:56,040 Speaker 1: The body is a really smart machine. So what is 414 00:25:56,119 --> 00:26:01,520 Speaker 1: better free weights versus machines. They're different, and they're different 415 00:26:01,560 --> 00:26:04,119 Speaker 1: for different reasons. And as we come to the end 416 00:26:04,119 --> 00:26:06,440 Speaker 1: of the show, still got a little bit left. But 417 00:26:06,520 --> 00:26:09,119 Speaker 1: let me tell you this, it's about not getting hurt. 418 00:26:09,800 --> 00:26:13,320 Speaker 1: So free weights that's why a lot of people hesitate 419 00:26:13,400 --> 00:26:17,920 Speaker 1: to use them, and for good reason, because with the 420 00:26:17,960 --> 00:26:23,119 Speaker 1: added benefit of working in different planes, with the balance 421 00:26:23,160 --> 00:26:28,120 Speaker 1: and coordination, with that type of transfer of real world right, 422 00:26:28,200 --> 00:26:30,679 Speaker 1: you're just you're you're focusing on balancing, coordination things you 423 00:26:30,720 --> 00:26:34,200 Speaker 1: do in your everyday life. But that comes at an 424 00:26:34,240 --> 00:26:38,440 Speaker 1: increased risk of injury. All right, I want to talk 425 00:26:38,480 --> 00:26:42,560 Speaker 1: to you about Native again. Native deodorant. So what I 426 00:26:42,600 --> 00:26:46,959 Speaker 1: love about my job as I get to use things, 427 00:26:47,840 --> 00:26:52,080 Speaker 1: products that I believe in that just work for me. 428 00:26:52,560 --> 00:26:56,520 Speaker 1: And Native deodorant is one of them. Dative deodorant creates simple, safe, 429 00:26:56,600 --> 00:26:59,320 Speaker 1: effective products that people use in their bathroom every day, 430 00:26:59,760 --> 00:27:02,520 Speaker 1: all right, to create products with trust and ingredients and 431 00:27:02,560 --> 00:27:06,120 Speaker 1: trusted performance. And what's so cool about Native for me 432 00:27:06,880 --> 00:27:11,280 Speaker 1: is that it's just deodorant. I changed over. I stopped 433 00:27:11,359 --> 00:27:13,639 Speaker 1: using in I purseprint because I thought it was making 434 00:27:13,680 --> 00:27:16,400 Speaker 1: me sweat. No idea why there's another great thing like why? 435 00:27:16,520 --> 00:27:18,760 Speaker 1: I don't know, but I would go on TV and 436 00:27:18,800 --> 00:27:21,880 Speaker 1: things like that and something about it. And when I switched, 437 00:27:22,480 --> 00:27:24,240 Speaker 1: I just tried it. I was like, maybe is it 438 00:27:24,320 --> 00:27:27,679 Speaker 1: the anti purse print element? For me? It was so 439 00:27:27,800 --> 00:27:31,680 Speaker 1: Native is awesome. It's formulated without aluminum, parabins and talc. 440 00:27:31,880 --> 00:27:34,960 Speaker 1: It's filled with ingredients found in nature, such as coconut oil, 441 00:27:35,320 --> 00:27:39,200 Speaker 1: shay butter, and tapioca starts to absorb that wetness. It's 442 00:27:39,359 --> 00:27:41,800 Speaker 1: never tested on animals. And you get free shipping and 443 00:27:41,880 --> 00:27:44,960 Speaker 1: returns And if you want off your first purchase, you 444 00:27:45,040 --> 00:27:48,159 Speaker 1: go to Native Deodorant dot com and use my promo 445 00:27:48,200 --> 00:27:50,359 Speaker 1: code fitness during your checkout. It's kind of cool and 446 00:27:50,400 --> 00:27:53,960 Speaker 1: again I love it. I sweat like crazy with exercise. 447 00:27:54,400 --> 00:27:57,159 Speaker 1: My sweat rate is through the roof and this works. 448 00:27:57,160 --> 00:28:00,520 Speaker 1: And you know that's uh to say in a lot. 449 00:28:00,920 --> 00:28:03,560 Speaker 1: They have over eight thousand five star reviews, which is 450 00:28:03,760 --> 00:28:05,880 Speaker 1: I mean, that's for me. One of the greatest things 451 00:28:05,920 --> 00:28:08,359 Speaker 1: is you look at what people are saying about it. Right. Again, 452 00:28:08,359 --> 00:28:11,360 Speaker 1: it's aluminum free, it's safe and effective. Less is more 453 00:28:11,480 --> 00:28:13,800 Speaker 1: with Native, which is what I love. I talked about 454 00:28:13,840 --> 00:28:16,280 Speaker 1: that with food. I want the least amount of ingredients 455 00:28:16,320 --> 00:28:18,719 Speaker 1: in my food because that tells me it's more natural, 456 00:28:18,720 --> 00:28:22,040 Speaker 1: and Native is the exact same way. Fewer simpler ingredients, 457 00:28:22,080 --> 00:28:25,240 Speaker 1: so you know everything that's in the deodorant, right, and 458 00:28:25,280 --> 00:28:27,400 Speaker 1: it comes in a wide variety of sense for both 459 00:28:27,400 --> 00:28:29,480 Speaker 1: men and women, and I love that They will lease 460 00:28:29,600 --> 00:28:33,440 Speaker 1: new limited edition seasonal Sense throughout the year. They also 461 00:28:33,560 --> 00:28:36,879 Speaker 1: offer an uncented formula and baking soda free formula for 462 00:28:36,920 --> 00:28:39,600 Speaker 1: those with sensitivities. So there you go, product that I use, 463 00:28:39,720 --> 00:28:42,920 Speaker 1: that I like, that I love, and again for off 464 00:28:42,960 --> 00:28:45,880 Speaker 1: your first purchase, go to Native Deodorant dot com and 465 00:28:46,000 --> 00:28:49,680 Speaker 1: use the promo code fitness all Right. Let's wrap this 466 00:28:49,800 --> 00:28:52,719 Speaker 1: up again. I could do ten hours on this. But 467 00:28:52,760 --> 00:28:55,040 Speaker 1: the thing about fitness disrupted and what I'm trying to 468 00:28:55,080 --> 00:28:59,840 Speaker 1: do with you here is simplify and I know will 469 00:28:59,840 --> 00:29:01,960 Speaker 1: be ago. We want more. I give you all the 470 00:29:02,000 --> 00:29:04,080 Speaker 1: science in the world. Is that going to get you 471 00:29:04,080 --> 00:29:07,640 Speaker 1: your goals? To your goals? To achieve your goals? Free 472 00:29:07,680 --> 00:29:10,520 Speaker 1: weights versus machines. It makes for great articles, and it 473 00:29:10,560 --> 00:29:13,360 Speaker 1: makes for for fitness people sounding really smart when they 474 00:29:13,400 --> 00:29:15,640 Speaker 1: talk about, you know, different things when it when it 475 00:29:15,640 --> 00:29:18,560 Speaker 1: comes to that, it's about being strong, it's about being healthy. 476 00:29:19,560 --> 00:29:22,680 Speaker 1: Now I'm an ironman triathlete, I still do ultra marathons 477 00:29:22,680 --> 00:29:27,280 Speaker 1: and marathons. I use both free weights and machines. Okay, 478 00:29:27,440 --> 00:29:31,120 Speaker 1: we'll go to that final level. Specific adaptations to impose 479 00:29:31,200 --> 00:29:35,880 Speaker 1: demands called the said principle in exercise physiology, specific adaptations 480 00:29:35,880 --> 00:29:38,560 Speaker 1: to impose demands. So, if you are someone who is 481 00:29:38,600 --> 00:29:41,680 Speaker 1: looking to improve your sports performance, if you're a tennis player, 482 00:29:41,960 --> 00:29:45,040 Speaker 1: if you're a swimmer, Uh, what you want to do 483 00:29:45,200 --> 00:29:50,200 Speaker 1: is certain exercises that as closely approximate the movements you're 484 00:29:50,240 --> 00:29:53,240 Speaker 1: going to do in your respective sport because they talk 485 00:29:53,280 --> 00:29:57,680 Speaker 1: about the transfer of speed and benefit from that modality. Now, 486 00:29:57,960 --> 00:30:00,320 Speaker 1: there's not a huge amount of studies out it's really 487 00:30:00,360 --> 00:30:04,160 Speaker 1: tough to test. Okay, it's really tough to test, but 488 00:30:04,240 --> 00:30:06,720 Speaker 1: it makes sense. And that's what's really fun as a 489 00:30:06,760 --> 00:30:10,840 Speaker 1: strength and conditioning coach. It's designing programs based on the 490 00:30:10,920 --> 00:30:15,480 Speaker 1: specific attributes requirements of someone's sport. So I'm gonna put 491 00:30:15,480 --> 00:30:19,600 Speaker 1: together a football program strength training program one way in 492 00:30:19,640 --> 00:30:24,280 Speaker 1: a triathletes program totally differently obviously, right, But guess what 493 00:30:24,480 --> 00:30:26,960 Speaker 1: a lot of fitness people don't. And they're like, oh, 494 00:30:26,960 --> 00:30:28,480 Speaker 1: they're going to do the same thing for everyone. Now 495 00:30:28,520 --> 00:30:32,320 Speaker 1: they are tried and true exercises that you know, push ups, 496 00:30:32,600 --> 00:30:35,560 Speaker 1: things like that. But even then, you know you need 497 00:30:35,640 --> 00:30:39,240 Speaker 1: variation based on that. So just know that. But that 498 00:30:39,280 --> 00:30:42,920 Speaker 1: doesn't mean that you only do free weights or you 499 00:30:43,000 --> 00:30:46,440 Speaker 1: only do machines, even if you're training for a specific sport. 500 00:30:47,200 --> 00:30:52,560 Speaker 1: Most athletes do both, right, and that's what you should do. 501 00:30:53,360 --> 00:30:55,920 Speaker 1: So what are your goals? Need to clarify that right 502 00:30:55,920 --> 00:31:00,040 Speaker 1: away when we're talking about any topic here, for he 503 00:31:00,200 --> 00:31:04,080 Speaker 1: ates versus machines different, Right, they're different, and that's a 504 00:31:04,080 --> 00:31:07,560 Speaker 1: good thing. But when we're talking about joint stability, when 505 00:31:07,560 --> 00:31:11,200 Speaker 1: we're talking about injury prevention. The last thing you should 506 00:31:11,200 --> 00:31:13,360 Speaker 1: be doing is getting hurt in the weight room or 507 00:31:13,400 --> 00:31:17,840 Speaker 1: at home doing your exercises. So we start slowly, we progress, 508 00:31:18,880 --> 00:31:23,440 Speaker 1: and that's super important, and that's not the way fitness is. 509 00:31:23,800 --> 00:31:27,920 Speaker 1: That's why this show is necessary because it's on the pendulum, right, 510 00:31:28,600 --> 00:31:31,920 Speaker 1: and there's a lot of bad information and just people 511 00:31:31,960 --> 00:31:36,320 Speaker 1: who want to sell things, books, programs, and one great 512 00:31:36,360 --> 00:31:38,760 Speaker 1: way to do that is to just buck this amo. 513 00:31:38,880 --> 00:31:40,760 Speaker 1: You should never do this, you should never do a crunch, 514 00:31:40,800 --> 00:31:44,400 Speaker 1: you should never use a machine. Yeah, whatever, not true, 515 00:31:45,720 --> 00:31:51,200 Speaker 1: all right, fifty years old, injury free, insane number of races. 516 00:31:51,800 --> 00:31:54,440 Speaker 1: I use both. I mix it up and guess what 517 00:31:55,040 --> 00:31:57,720 Speaker 1: for two reasons. The two reasons I always talk about 518 00:31:58,080 --> 00:32:02,520 Speaker 1: a to keep myself mentally stimulated because it would be 519 00:32:02,600 --> 00:32:05,160 Speaker 1: really boring to do the same exercise. I don't care 520 00:32:05,160 --> 00:32:09,000 Speaker 1: if they were just free weights or just machines, and 521 00:32:09,320 --> 00:32:12,880 Speaker 1: be to keep my body guessing and changing. I call 522 00:32:12,920 --> 00:32:14,520 Speaker 1: it the A D D workout. If you saw me 523 00:32:14,520 --> 00:32:16,960 Speaker 1: in the gym, I literally bounce from one machine to 524 00:32:17,000 --> 00:32:20,200 Speaker 1: the next. One set here, one set there. I'm maintaining 525 00:32:20,240 --> 00:32:23,000 Speaker 1: for the most part, but I'm mixing it up and 526 00:32:23,040 --> 00:32:27,480 Speaker 1: it's a mix of free weight machines, body weight bands. 527 00:32:27,560 --> 00:32:31,040 Speaker 1: We need even talk about. You've got you know, so 528 00:32:31,120 --> 00:32:33,640 Speaker 1: many different ways to do it, and you should do 529 00:32:33,760 --> 00:32:40,040 Speaker 1: it in so many different ways. All right, enough questions comments, 530 00:32:40,120 --> 00:32:44,320 Speaker 1: let me know please if you like the show or 531 00:32:44,440 --> 00:32:46,440 Speaker 1: just getting off the ground here a bunch of shows. 532 00:32:46,800 --> 00:32:48,320 Speaker 1: Listen to the other ones that there are some great ones. 533 00:32:48,400 --> 00:32:51,320 Speaker 1: They're great guests coming up. You're gonna love them. But 534 00:32:51,520 --> 00:32:53,600 Speaker 1: you can listen to the show obviously, wherever you're listening 535 00:32:53,680 --> 00:32:57,040 Speaker 1: now Apple Podcasts, I Heart Radio, or wherever you listen 536 00:32:57,040 --> 00:33:01,239 Speaker 1: to podcasts. Please rate the show, which takes two seconds, right, 537 00:33:01,560 --> 00:33:04,720 Speaker 1: number stars, and then if you have an extra couple 538 00:33:04,720 --> 00:33:07,600 Speaker 1: of seconds, if you could leave a review, that would 539 00:33:07,640 --> 00:33:10,920 Speaker 1: be awesome. All Right, I read them. I take you know, 540 00:33:11,280 --> 00:33:15,360 Speaker 1: everything into account. So please, if you have time, review 541 00:33:15,400 --> 00:33:19,320 Speaker 1: the show, rate the show and tell your friends please. 542 00:33:19,560 --> 00:33:23,160 Speaker 1: All right, So again, free weights versus machines, they're different, 543 00:33:23,720 --> 00:33:27,320 Speaker 1: mix it up. Be safe. The studies show that hey, 544 00:33:27,360 --> 00:33:29,400 Speaker 1: a crunch is better than most of the machines, if 545 00:33:29,400 --> 00:33:32,400 Speaker 1: not all that they tested. So that's great news when 546 00:33:32,440 --> 00:33:37,120 Speaker 1: you're a sports performance. Free weights squats versus leg press 547 00:33:37,320 --> 00:33:41,040 Speaker 1: versus hack squad I'm gonna get strong doing both. Hey, 548 00:33:41,040 --> 00:33:45,640 Speaker 1: that's a shocker, right, and that maybe the hack Squad 549 00:33:46,120 --> 00:33:48,480 Speaker 1: is a little better for jumping. That's surprised even me. 550 00:33:48,960 --> 00:33:51,240 Speaker 1: And guess what. These are small studies, so more need 551 00:33:51,280 --> 00:33:54,200 Speaker 1: to be done. But if you want to optimize your 552 00:33:54,200 --> 00:33:57,760 Speaker 1: performance as an athlete, you want to try and do 553 00:33:58,480 --> 00:34:02,960 Speaker 1: many different modalities. There you have it all right, This 554 00:34:03,280 --> 00:34:06,520 Speaker 1: is Fitness Disrupted. I'm Tom Holland, thank you for listening. 555 00:34:07,360 --> 00:34:16,200 Speaker 1: Have a great day and believe in yourself. Fitness Disrupted 556 00:34:16,239 --> 00:34:19,520 Speaker 1: as a production of I Heart Radio. For more podcasts 557 00:34:19,520 --> 00:34:22,200 Speaker 1: from my heart Radio, visit the i heart Radio app, 558 00:34:22,400 --> 00:34:25,720 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.