1 00:00:01,560 --> 00:00:06,120 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,960 --> 00:00:13,880 Speaker 1: Welcome to Fitness Disrupted. I'm Tom Holland. Let's talk about 3 00:00:14,120 --> 00:00:18,480 Speaker 1: music and exercise, two of my favorite things together. I 4 00:00:18,520 --> 00:00:23,000 Speaker 1: love exercise. I love music played in bands, drums, guitar, 5 00:00:23,280 --> 00:00:26,720 Speaker 1: growing up love music. So when you put the two together, 6 00:00:27,440 --> 00:00:30,040 Speaker 1: some special happens, and I'm going to talk about that. 7 00:00:30,200 --> 00:00:33,519 Speaker 1: So I don't know about you, but I have just 8 00:00:33,720 --> 00:00:38,360 Speaker 1: about every way to deliver music while I'm exercising. I 9 00:00:38,479 --> 00:00:42,800 Speaker 1: have the waterproof iPods, which when they finally figured that out, 10 00:00:43,479 --> 00:00:46,279 Speaker 1: because I'm not the biggest fan of swimming, even though 11 00:00:46,280 --> 00:00:49,519 Speaker 1: I've done twenty six I think iron Man triathlons to 12 00:00:49,600 --> 00:00:52,920 Speaker 1: date to get myself in the pool. When they invented 13 00:00:53,120 --> 00:00:57,280 Speaker 1: or or perfected the waterproof iPod, I was in heaven. 14 00:00:57,760 --> 00:01:00,320 Speaker 1: So I've got that. I've got the spell. I show 15 00:01:00,880 --> 00:01:04,880 Speaker 1: glasses with the earphones built in when I'm running doing 16 00:01:04,920 --> 00:01:09,319 Speaker 1: other types of exercise, so so cool. Oakley Radar Pace 17 00:01:09,440 --> 00:01:12,399 Speaker 1: those are the ones I use, amazing to deliver music 18 00:01:12,520 --> 00:01:16,680 Speaker 1: through the literally through the sunglasses. Just so cool. So 19 00:01:17,600 --> 00:01:20,480 Speaker 1: I've got you know, I started way back with the 20 00:01:21,520 --> 00:01:28,640 Speaker 1: huge yellow cassette Walkman, my first Boston Marathon back I carried. 21 00:01:28,760 --> 00:01:32,919 Speaker 1: I had a mix, my marathon mix for my first 22 00:01:33,240 --> 00:01:36,759 Speaker 1: marathon that huge. Those of you who are young will 23 00:01:36,760 --> 00:01:38,920 Speaker 1: have no idea what I'm talking about. Anyone who's around 24 00:01:38,920 --> 00:01:43,480 Speaker 1: my age fifty, you will remember that enormous yellow cause 25 00:01:43,600 --> 00:01:46,600 Speaker 1: I was in heaven. Though I made myself a marathon mix. 26 00:01:47,040 --> 00:01:49,640 Speaker 1: It started off I still remember to this day, Cult 27 00:01:49,640 --> 00:01:53,080 Speaker 1: of Personality. The gun went off in Hopkinton. That was 28 00:01:53,160 --> 00:01:56,280 Speaker 1: the first song. I remember like it was yesterday. But 29 00:01:57,040 --> 00:02:00,040 Speaker 1: that enormous yellow Walkman got really heavy because I I 30 00:02:00,080 --> 00:02:02,560 Speaker 1: didn't train correctly at all. It's a whole another story. 31 00:02:02,640 --> 00:02:05,440 Speaker 1: But at about miles ten, I think I gave it 32 00:02:05,480 --> 00:02:07,680 Speaker 1: away to about a ten year old on the on 33 00:02:07,720 --> 00:02:09,760 Speaker 1: the sideline spectator he was watching. I ran up to 34 00:02:09,840 --> 00:02:12,400 Speaker 1: him and said, here, you want this, it's yours and 35 00:02:12,400 --> 00:02:14,360 Speaker 1: he got pretty much a brand new cassette Walkman at 36 00:02:14,400 --> 00:02:16,919 Speaker 1: the time. But music and exercise, I'm gonna talk about 37 00:02:17,000 --> 00:02:22,200 Speaker 1: the studies so powerful and in two ways when it 38 00:02:22,200 --> 00:02:23,520 Speaker 1: comes to this is kind of like what do you 39 00:02:23,560 --> 00:02:27,200 Speaker 1: eat before exercise, during and after? It's same thing with music. 40 00:02:27,680 --> 00:02:32,160 Speaker 1: Music before exercise does something and during, holy cow, does 41 00:02:32,160 --> 00:02:37,919 Speaker 1: it have incredible benefit? And improving performance. So yeah, I 42 00:02:38,040 --> 00:02:43,800 Speaker 1: love listening to music whenever I'm doing anything exercise related. 43 00:02:43,840 --> 00:02:46,760 Speaker 1: Now I'm gonna finish up by talking about I also 44 00:02:46,919 --> 00:02:50,560 Speaker 1: love nothing right, going out and just getting inside my head. 45 00:02:50,600 --> 00:02:54,120 Speaker 1: But one and the other they can both exist, and 46 00:02:54,160 --> 00:02:57,720 Speaker 1: they do for me. So I would say of the 47 00:02:57,760 --> 00:02:59,800 Speaker 1: time right now, I'm listening to music when I exercise, 48 00:02:59,840 --> 00:03:04,239 Speaker 1: and at other those are when I'm getting creative. I'm 49 00:03:04,320 --> 00:03:08,240 Speaker 1: going out for a long run, along bike ride, workout 50 00:03:08,240 --> 00:03:11,399 Speaker 1: at home, and I'm just getting inside my own head. 51 00:03:11,480 --> 00:03:13,920 Speaker 1: So there's a time and a place for both. And 52 00:03:13,919 --> 00:03:16,440 Speaker 1: when it comes down to again, my master's degree was 53 00:03:16,800 --> 00:03:21,360 Speaker 1: exercise science and sports psychology. I love the psychological aspect 54 00:03:21,360 --> 00:03:24,200 Speaker 1: of fitness. One of my favorite parts. And what we're 55 00:03:24,200 --> 00:03:28,519 Speaker 1: talking about here is association versus dissociation. Okay, so that's 56 00:03:28,560 --> 00:03:32,400 Speaker 1: the sports psychology term, and it's what people are trying 57 00:03:32,400 --> 00:03:36,320 Speaker 1: to do. That's the fancy exercise science sports psychology term 58 00:03:36,400 --> 00:03:40,080 Speaker 1: for either focusing on what you're doing or focusing on 59 00:03:40,160 --> 00:03:44,320 Speaker 1: anything but right. And that for most people when they're 60 00:03:44,360 --> 00:03:47,040 Speaker 1: just starting out exercising especially, they don't enjoy it. You 61 00:03:47,040 --> 00:03:50,480 Speaker 1: don't enjoy it, so you are trying to disassociate to 62 00:03:50,560 --> 00:03:52,880 Speaker 1: take your mind off of what you are doing. You 63 00:03:52,920 --> 00:03:55,680 Speaker 1: want to think about anything other than what you're doing. 64 00:03:55,680 --> 00:03:57,800 Speaker 1: And that's why if you look at a road race 65 00:03:57,920 --> 00:04:01,080 Speaker 1: five k up to marathon, so many bowl are listening 66 00:04:01,120 --> 00:04:04,320 Speaker 1: to music because they want to take their attention away 67 00:04:04,480 --> 00:04:08,880 Speaker 1: from the exertion. And that's okay, that's more than okay, right, 68 00:04:08,960 --> 00:04:12,520 Speaker 1: because so often the number one reason for people not 69 00:04:12,640 --> 00:04:16,040 Speaker 1: exercising his time. But as we've talked about, that's no 70 00:04:16,120 --> 00:04:21,120 Speaker 1: longer valid reason and we talk about why. But the 71 00:04:21,240 --> 00:04:24,520 Speaker 1: other is non compliance and dropping out right, those are 72 00:04:24,640 --> 00:04:28,039 Speaker 1: major contributors to the problem of physical and activity. People 73 00:04:28,040 --> 00:04:31,040 Speaker 1: don't exercise because they don't like it, and music helps. 74 00:04:31,520 --> 00:04:35,000 Speaker 1: Music helps in so many ways, all right, So that 75 00:04:35,360 --> 00:04:39,360 Speaker 1: is why people listen to music. And we could talk 76 00:04:39,400 --> 00:04:42,680 Speaker 1: about TV and other things that people do to take 77 00:04:42,720 --> 00:04:44,760 Speaker 1: their mind off what they're doing. But that's one reason 78 00:04:44,800 --> 00:04:49,200 Speaker 1: why spinning groups cycling is so fun for so many people. 79 00:04:49,480 --> 00:04:52,000 Speaker 1: There's the community aspect, right, you're what you were with 80 00:04:52,040 --> 00:04:54,440 Speaker 1: a group of people that makes it fun. You've got 81 00:04:54,480 --> 00:04:57,400 Speaker 1: a great instructor hopefully, But I don't kid myself. I 82 00:04:57,480 --> 00:05:00,800 Speaker 1: taught that for many years. Talk group cycling and give 83 00:05:00,880 --> 00:05:04,280 Speaker 1: me a bad instructor with great music as opposed to 84 00:05:04,320 --> 00:05:06,919 Speaker 1: the opposite. You can have a really good instructor with 85 00:05:06,960 --> 00:05:10,000 Speaker 1: bad music, and that's horrible. I mean truthfully, I used 86 00:05:10,040 --> 00:05:12,840 Speaker 1: to say I should be able to if my music mixing. 87 00:05:12,880 --> 00:05:16,920 Speaker 1: By the way, I have the greatest music mix music mixes, 88 00:05:16,960 --> 00:05:19,719 Speaker 1: I should say, the most enormous library. I have a 89 00:05:19,760 --> 00:05:23,479 Speaker 1: remix of every song you could possibly want. I used 90 00:05:23,480 --> 00:05:25,920 Speaker 1: to torture or or the people would love it one 91 00:05:26,000 --> 00:05:27,760 Speaker 1: or the other. I mean, you name a song, I 92 00:05:27,880 --> 00:05:31,560 Speaker 1: have a twenty two minute remixed version of it. I do. 93 00:05:32,040 --> 00:05:34,559 Speaker 1: I still do. Uh, you know. I used to start 94 00:05:34,600 --> 00:05:36,800 Speaker 1: off like Prince. I have one of the greatest mixes 95 00:05:36,800 --> 00:05:38,919 Speaker 1: of prints, and it's like in the twenty minute range, 96 00:05:39,279 --> 00:05:42,719 Speaker 1: a mash up, a mix um and I would start 97 00:05:42,880 --> 00:05:44,839 Speaker 1: when that song would start. When I was teaching class, 98 00:05:44,880 --> 00:05:47,120 Speaker 1: like they listen, if you love Prince, you're gonna be 99 00:05:47,160 --> 00:05:49,400 Speaker 1: in heaven. If you don't like Prince, you might want 100 00:05:49,400 --> 00:05:52,839 Speaker 1: to leave for the next twenty minutes. But that's one 101 00:05:52,880 --> 00:05:57,040 Speaker 1: reason these classes are fun. It's the music that makes 102 00:05:57,080 --> 00:06:01,800 Speaker 1: it fun, all right. So that's okay. Disassociate to think 103 00:06:01,839 --> 00:06:05,880 Speaker 1: about anything else than what you're doing during exercise is 104 00:06:06,080 --> 00:06:09,400 Speaker 1: not only fine. There are performance benefits that I'll talk 105 00:06:09,440 --> 00:06:13,880 Speaker 1: about and that you'll see in the studies. And you 106 00:06:13,920 --> 00:06:17,080 Speaker 1: know that time when I'm out for a run with 107 00:06:17,120 --> 00:06:20,240 Speaker 1: the music. I mean, I can remember being in Hawaii 108 00:06:20,400 --> 00:06:25,120 Speaker 1: going out for a run and having uh special music 109 00:06:25,240 --> 00:06:28,000 Speaker 1: and it was just it was one of the greatest memories. 110 00:06:28,040 --> 00:06:30,520 Speaker 1: Just you know, the heat. I love running and the 111 00:06:30,600 --> 00:06:34,400 Speaker 1: surroundings and the music and oh my gosh, an out 112 00:06:34,400 --> 00:06:37,960 Speaker 1: of body experience, right, and music can do that for us. 113 00:06:38,360 --> 00:06:40,799 Speaker 1: And let me just backtrack, because we've come a long way. 114 00:06:41,240 --> 00:06:44,960 Speaker 1: I vividly remember high school. Played hockey in high school 115 00:06:45,320 --> 00:06:47,000 Speaker 1: and I came in again. It was a walkman at 116 00:06:47,000 --> 00:06:48,400 Speaker 1: the time. It was just a little bit smaller. It 117 00:06:48,400 --> 00:06:50,880 Speaker 1: wasn't the huge yellow one. It's when they got smaller 118 00:06:50,880 --> 00:06:53,880 Speaker 1: and cooler. Uh. And I was in the locker room 119 00:06:53,920 --> 00:06:56,360 Speaker 1: before the game and I was listening to music and 120 00:06:56,360 --> 00:06:57,839 Speaker 1: we had a coach. He wasn't so good. He was 121 00:06:57,880 --> 00:07:00,440 Speaker 1: young and just not a great guy and not a coach. 122 00:07:00,640 --> 00:07:03,719 Speaker 1: And I still remember verbatim he yelled at me, hey, holland, 123 00:07:03,920 --> 00:07:07,320 Speaker 1: get your head in the game. Take the music off, 124 00:07:07,360 --> 00:07:10,320 Speaker 1: and get your head in the game. Now. Obviously, knew 125 00:07:10,320 --> 00:07:13,920 Speaker 1: nothing about sports psychology. So that's what we're talking about 126 00:07:13,920 --> 00:07:18,160 Speaker 1: when we're talking about before exercise. So for those of 127 00:07:18,200 --> 00:07:22,240 Speaker 1: you who do races, do compete, are going out and 128 00:07:22,360 --> 00:07:25,040 Speaker 1: you know, pushing the envelope of the exercise in a 129 00:07:25,040 --> 00:07:28,000 Speaker 1: competitive way, or if you have kids that are doing that, 130 00:07:28,560 --> 00:07:30,640 Speaker 1: music is super important to me. Just think about when 131 00:07:30,640 --> 00:07:33,680 Speaker 1: you watch the Olympics, you watch the swimmers, the divers, 132 00:07:34,280 --> 00:07:37,560 Speaker 1: whatever the sport, how many of them have those huge 133 00:07:37,560 --> 00:07:41,800 Speaker 1: headphones on before to get their mind into what they're doing. 134 00:07:42,520 --> 00:07:45,640 Speaker 1: And this is really cool. There's actually it's an inverted 135 00:07:45,680 --> 00:07:50,440 Speaker 1: you theory of arousal when it comes to arousal and 136 00:07:50,520 --> 00:07:54,760 Speaker 1: being ready for your exercise. So sport performance improves as 137 00:07:54,800 --> 00:07:58,640 Speaker 1: arousal levels increase, but there is a threshold point. Okay, 138 00:07:58,680 --> 00:08:02,480 Speaker 1: any increase in arousal beyond that point will actually affect 139 00:08:02,520 --> 00:08:07,520 Speaker 1: your performance. And at lower arousal levels, performance quality drops 140 00:08:07,560 --> 00:08:09,600 Speaker 1: as well. So it can't be too higher, too low. 141 00:08:09,640 --> 00:08:12,880 Speaker 1: It's an inverted you. And here's the thing, it's different 142 00:08:12,920 --> 00:08:16,640 Speaker 1: for everybody. A great coach will figure out what your 143 00:08:16,760 --> 00:08:19,320 Speaker 1: level of arousal is and what type of music you need. 144 00:08:19,480 --> 00:08:21,840 Speaker 1: If you're using music to get you there, but music 145 00:08:22,000 --> 00:08:27,280 Speaker 1: is a phenomenal tool that top athletes use to get 146 00:08:27,320 --> 00:08:29,640 Speaker 1: their mind in the game. So they're not only getting 147 00:08:29,640 --> 00:08:32,720 Speaker 1: their arousal level where it needs to be, they're also 148 00:08:32,800 --> 00:08:35,800 Speaker 1: using it for visualization, which is a whole another show, 149 00:08:36,720 --> 00:08:39,800 Speaker 1: but visualization watching seeing in their mind one of my 150 00:08:39,880 --> 00:08:43,720 Speaker 1: favorite things to sports psychology related. But they're getting their 151 00:08:44,360 --> 00:08:46,839 Speaker 1: mind in the game. So before an iron man, if 152 00:08:46,840 --> 00:08:50,199 Speaker 1: I'm in China, South Korea, it's one of my favorite 153 00:08:50,240 --> 00:08:53,600 Speaker 1: moments is usually have a little iPod shuffle and I'm 154 00:08:53,640 --> 00:08:56,360 Speaker 1: listening to the last couple of songs, you know, about 155 00:08:56,400 --> 00:08:58,560 Speaker 1: five ten minutes before the race starts, and there's that 156 00:08:58,679 --> 00:09:02,440 Speaker 1: palpable energy and it's just getting worked up thinking about it. 157 00:09:02,679 --> 00:09:06,160 Speaker 1: But that's one of the powerful ways to utilize music. 158 00:09:06,440 --> 00:09:08,400 Speaker 1: And you can use that for any if you're going 159 00:09:08,440 --> 00:09:12,319 Speaker 1: to do, uh the public speaking, getting your mind perfect 160 00:09:12,360 --> 00:09:16,079 Speaker 1: level of arousal, using music for that will help, all right, 161 00:09:16,559 --> 00:09:20,839 Speaker 1: And that's what's really exciting. And there also is if 162 00:09:20,880 --> 00:09:23,280 Speaker 1: you are a top athlete. And when I start talking 163 00:09:23,320 --> 00:09:27,800 Speaker 1: about using it during exercise, so most people starting out 164 00:09:27,800 --> 00:09:31,239 Speaker 1: want to disassociate, but the higher the level of performance, 165 00:09:31,280 --> 00:09:33,760 Speaker 1: you actually need to associate. Right, This is why you 166 00:09:33,840 --> 00:09:36,760 Speaker 1: don't see the guy who wins the New York City 167 00:09:36,800 --> 00:09:40,400 Speaker 1: Marathon wearing headphones. Now, part of it is also like 168 00:09:40,400 --> 00:09:42,199 Speaker 1: a lot of these races don't allow you to And 169 00:09:42,280 --> 00:09:45,640 Speaker 1: why is that? If it improves performance so much? Great question? 170 00:09:45,960 --> 00:09:48,960 Speaker 1: Why would the top people not use it during performance? 171 00:09:49,040 --> 00:09:52,959 Speaker 1: During their competitive sport. They need to associate, They need 172 00:09:53,000 --> 00:09:55,200 Speaker 1: to listen to their heart rate, They need to monitor 173 00:09:55,320 --> 00:09:58,560 Speaker 1: what their body is doing to perform at a high, high, 174 00:09:58,679 --> 00:10:01,600 Speaker 1: high level. So that's kind cool, that's a cool. Kind 175 00:10:01,640 --> 00:10:05,839 Speaker 1: of delineation between the two is the higher you need 176 00:10:05,880 --> 00:10:07,640 Speaker 1: to perform, the more you need to listen to the 177 00:10:07,679 --> 00:10:09,640 Speaker 1: cues of your body. What's my heart rate? How do 178 00:10:09,679 --> 00:10:11,480 Speaker 1: I feel? How hard am I pushing it? Because you're 179 00:10:11,480 --> 00:10:14,000 Speaker 1: gonna either push it too hard not hard enough. You're 180 00:10:14,040 --> 00:10:16,600 Speaker 1: not going to feel and notice the cues that are 181 00:10:16,640 --> 00:10:19,199 Speaker 1: going on in your body. So just know that if 182 00:10:19,200 --> 00:10:22,839 Speaker 1: you were a top performer, you need to listen to 183 00:10:22,880 --> 00:10:24,840 Speaker 1: your body. Now here's what's kind of weird. I'm in 184 00:10:24,880 --> 00:10:28,760 Speaker 1: between the two. You know, my best fastest marathons, even 185 00:10:28,800 --> 00:10:31,640 Speaker 1: the one small marathon I won many years ago, and 186 00:10:31,880 --> 00:10:34,760 Speaker 1: music on. But I'm different and maybe I could have 187 00:10:34,840 --> 00:10:37,679 Speaker 1: gone faster who knows, But I love my music, and 188 00:10:37,720 --> 00:10:39,760 Speaker 1: that's one reason I love this topic and I love 189 00:10:39,800 --> 00:10:42,360 Speaker 1: this this show itself. Going to take a quick break 190 00:10:42,360 --> 00:10:43,839 Speaker 1: and when to come back. We're talk about the studies, 191 00:10:43,840 --> 00:10:46,920 Speaker 1: because this show is about giving you the science, distilling 192 00:10:46,920 --> 00:10:50,320 Speaker 1: it down, and then giving you those takeaways to you 193 00:10:50,640 --> 00:10:53,960 Speaker 1: so you can improve your exercise, your performance, your health 194 00:10:54,000 --> 00:10:56,000 Speaker 1: and be the best you. All right, So quick break, 195 00:10:56,120 --> 00:10:58,200 Speaker 1: when we come back and give you some studies and 196 00:10:58,280 --> 00:11:00,959 Speaker 1: really start to get into this music an exercise, how 197 00:11:01,000 --> 00:11:04,520 Speaker 1: you can use it to improve your performance, your enjoyment, 198 00:11:04,559 --> 00:11:06,199 Speaker 1: and get in the best shape of your life. We'll 199 00:11:06,240 --> 00:11:20,839 Speaker 1: be right back. So music and exercise. The number of 200 00:11:20,840 --> 00:11:28,080 Speaker 1: ways you can utilize music to help your your exercise program, 201 00:11:28,120 --> 00:11:31,000 Speaker 1: whether you're just trying to get in shape, whether you 202 00:11:31,040 --> 00:11:36,840 Speaker 1: are competitive, you know, tennis, whatever the sport is, you 203 00:11:36,840 --> 00:11:41,680 Speaker 1: can use music both before, uh during, not for tennis 204 00:11:41,760 --> 00:11:45,040 Speaker 1: or something like that, but you know, to improve your 205 00:11:45,080 --> 00:11:48,880 Speaker 1: performance and enjoyment. And that's truly two of the things 206 00:11:48,960 --> 00:11:51,719 Speaker 1: that I'm constantly trying to do for people, back when 207 00:11:51,720 --> 00:11:54,400 Speaker 1: I was a trainer, back when I was teaching. You're 208 00:11:54,440 --> 00:11:59,240 Speaker 1: trying to improve people's enjoyment and what they get out 209 00:11:59,280 --> 00:12:02,719 Speaker 1: of it because you want to maximize your results, your 210 00:12:02,760 --> 00:12:06,240 Speaker 1: time and the two. This is so important. The two 211 00:12:06,240 --> 00:12:10,080 Speaker 1: are not mutually exclusive. I don't care. There's so many 212 00:12:10,120 --> 00:12:12,440 Speaker 1: coaches over the years that I listened to who talked 213 00:12:12,440 --> 00:12:15,400 Speaker 1: about if you're having fun, you're not working hard enough, 214 00:12:16,040 --> 00:12:20,320 Speaker 1: and it's a load of malarkey. I don't swear here. 215 00:12:20,880 --> 00:12:23,800 Speaker 1: You know, when I did my master's program, I did 216 00:12:23,960 --> 00:12:27,560 Speaker 1: a paper on Natasha Bodman. Now, most of you have 217 00:12:27,600 --> 00:12:30,520 Speaker 1: no idea who she is. If you're a triathlete and 218 00:12:30,640 --> 00:12:33,560 Speaker 1: my age and long distance, you have absolutely the highest 219 00:12:33,559 --> 00:12:36,160 Speaker 1: respect for her. She was someone who won the Whi 220 00:12:36,240 --> 00:12:39,800 Speaker 1: Iron Man Gosh six seven times at least, and she 221 00:12:39,880 --> 00:12:44,480 Speaker 1: did so with a smile on her face the entire race. Okay, 222 00:12:44,600 --> 00:12:48,800 Speaker 1: enjoyment and performance not mutually exclusive. Topic for another show. 223 00:12:49,360 --> 00:12:52,880 Speaker 1: But let's talk about the studies, all right, again, so 224 00:12:53,000 --> 00:12:57,680 Speaker 1: many studies on music and exercise specifically. Right, we're talking 225 00:12:57,679 --> 00:13:00,480 Speaker 1: about dissociation, taking your mind off, and there any different 226 00:13:00,480 --> 00:13:04,400 Speaker 1: ways to do that, many different ways TV, and we've 227 00:13:04,520 --> 00:13:08,040 Speaker 1: never had a greater opportunity to do that. There are 228 00:13:08,080 --> 00:13:10,840 Speaker 1: machines now with Netflix on the machine, right, you can 229 00:13:11,000 --> 00:13:14,800 Speaker 1: watch TV right on the machines. Now, you know, when 230 00:13:14,880 --> 00:13:18,160 Speaker 1: I first started, none of this was there. So let's 231 00:13:18,200 --> 00:13:20,600 Speaker 1: jump right into the studies. One of the first ones 232 00:13:20,640 --> 00:13:22,600 Speaker 1: and it goes to what we're just talking about, just 233 00:13:22,640 --> 00:13:26,040 Speaker 1: about disassociation. And it was in a Sports Medicine two 234 00:13:26,040 --> 00:13:29,480 Speaker 1: thousand nine and the title of the study is do 235 00:13:29,720 --> 00:13:33,719 Speaker 1: Mind over Muscle Strategies work Examining the effects of attentional 236 00:13:33,760 --> 00:13:40,400 Speaker 1: association and disassociation on exertional, effective and physiologological responses to exercise. 237 00:13:41,120 --> 00:13:42,520 Speaker 1: And this goes back to what I was talking about 238 00:13:42,520 --> 00:13:45,800 Speaker 1: this start. Most people drop out and don't stick with 239 00:13:45,840 --> 00:13:49,760 Speaker 1: their program because they don't like it. And so when 240 00:13:49,800 --> 00:13:56,040 Speaker 1: you disassociate the exertion, your effective responses, right, displeasure, discomfort, 241 00:13:56,320 --> 00:14:00,439 Speaker 1: and physiological stress. When you take those things a way 242 00:14:00,559 --> 00:14:04,040 Speaker 1: or make them less, you're going to exercise more. And 243 00:14:04,080 --> 00:14:10,720 Speaker 1: so what this study showed was the disassociative strategies disassociative strategies, 244 00:14:10,760 --> 00:14:14,600 Speaker 1: I should say, maybe more effective in reducing perceptions of 245 00:14:14,640 --> 00:14:18,000 Speaker 1: exertion and enhancing effective responses. And what they looked at 246 00:14:18,080 --> 00:14:21,280 Speaker 1: at low to moderate exercise intensities. And here's what's interesting. 247 00:14:21,320 --> 00:14:23,400 Speaker 1: They want on to say their effectiveness may be diminished 248 00:14:23,400 --> 00:14:25,600 Speaker 1: at higher So if you're doing like high intensity interval 249 00:14:25,600 --> 00:14:28,840 Speaker 1: training workouts, this study said might not work, but wait 250 00:14:28,880 --> 00:14:32,240 Speaker 1: for a later study. Okay, but what this one did 251 00:14:32,240 --> 00:14:35,800 Speaker 1: say is that low to moderate, when you disassociate, take 252 00:14:35,840 --> 00:14:39,680 Speaker 1: your mind off what you're doing, it's going to make exercise. 253 00:14:39,680 --> 00:14:42,280 Speaker 1: It's going to distract you. You're going to exercise longer, 254 00:14:42,320 --> 00:14:46,280 Speaker 1: you're going to enjoy it more. All right, then second study, 255 00:14:46,320 --> 00:14:50,000 Speaker 1: this was a big one, right to researchers in London, England, 256 00:14:50,320 --> 00:14:53,800 Speaker 1: recent publication of an overview of over sixty two studies 257 00:14:53,800 --> 00:14:58,360 Speaker 1: completed since so huge retrospective looking back at all these 258 00:14:58,360 --> 00:15:00,960 Speaker 1: studies on music and at exercise. This is how long 259 00:15:00,960 --> 00:15:03,000 Speaker 1: they've been doing it, talking about it, looking at it. 260 00:15:03,400 --> 00:15:06,640 Speaker 1: And this was in the International Review of Sport Exercise 261 00:15:06,680 --> 00:15:10,760 Speaker 1: Psychology back in two thousand twelve. All right, title Music 262 00:15:10,800 --> 00:15:15,000 Speaker 1: in the Exercise Domain a review and synthesis, so cool, 263 00:15:15,440 --> 00:15:19,280 Speaker 1: And they looked at both pre task music and exercising 264 00:15:19,280 --> 00:15:22,760 Speaker 1: while listening to music, right, and what they found was 265 00:15:22,840 --> 00:15:26,120 Speaker 1: pre task music has been shown to optimize your arousal, 266 00:15:26,560 --> 00:15:30,080 Speaker 1: facilitate task relevant imagery what I was talking about earlier 267 00:15:30,160 --> 00:15:33,920 Speaker 1: visualization right, and improve your performance in simple motor tasks. 268 00:15:34,520 --> 00:15:39,560 Speaker 1: So again, if you're a golfer, tennis player, anything recreational 269 00:15:39,560 --> 00:15:40,920 Speaker 1: sports you want to be a little better at or 270 00:15:40,960 --> 00:15:44,240 Speaker 1: competitive sports. Pre task music, you listen to it to 271 00:15:44,600 --> 00:15:46,920 Speaker 1: get your mind in the game. But listen not just 272 00:15:47,000 --> 00:15:51,359 Speaker 1: before right. When I do my visualization for my competitions, 273 00:15:51,880 --> 00:15:53,680 Speaker 1: I listen to music, So this could be months. I 274 00:15:53,720 --> 00:15:56,280 Speaker 1: do this as part of my training leading up to 275 00:15:56,400 --> 00:15:59,600 Speaker 1: the race. I listen to music, and I visualized myself 276 00:16:00,120 --> 00:16:05,560 Speaker 1: being successful. Visualization super important, all right, And what they 277 00:16:05,600 --> 00:16:09,720 Speaker 1: also found was that during repetitive endurance type activities, self selected, 278 00:16:09,800 --> 00:16:14,600 Speaker 1: motivational and stimulating music has been shown to enhance your affect, 279 00:16:15,120 --> 00:16:19,200 Speaker 1: reduce your ratings of perceived exertion, improve your energy efficiency 280 00:16:19,240 --> 00:16:23,800 Speaker 1: holy cow, and and lead to increased work output. Let 281 00:16:23,840 --> 00:16:27,520 Speaker 1: me say that again. So pre task music awesome. Gets 282 00:16:27,520 --> 00:16:30,800 Speaker 1: your mind in the game, right, And then when you 283 00:16:30,920 --> 00:16:35,200 Speaker 1: choose your music that's motivating to you, stimulating to you, 284 00:16:36,640 --> 00:16:39,400 Speaker 1: it reduces perceived exertion. You're not gonna feel your working 285 00:16:39,440 --> 00:16:42,920 Speaker 1: this hard. It's gonna improve your energy efficiency, Holy smokes. 286 00:16:43,400 --> 00:16:47,560 Speaker 1: You're gonna be more efficient at what you do. You're 287 00:16:47,560 --> 00:16:50,400 Speaker 1: gonna go faster if that's what you're trying to do 288 00:16:51,000 --> 00:16:54,160 Speaker 1: okay and lead to increased work output. You're going to 289 00:16:54,200 --> 00:16:57,160 Speaker 1: burn more calories if that's your goal, all right, And 290 00:16:57,200 --> 00:16:59,240 Speaker 1: they went to the high intensity in this one too. 291 00:16:59,400 --> 00:17:02,000 Speaker 1: They said, there is evidence to suggest so the study 292 00:17:02,040 --> 00:17:03,680 Speaker 1: before this is why it's so interesting to look at. 293 00:17:03,680 --> 00:17:06,879 Speaker 1: So many studies said high intensity interval training maybe not okay, 294 00:17:06,920 --> 00:17:09,680 Speaker 1: this one said there's evidence to suggest that carefully selected 295 00:17:09,760 --> 00:17:15,160 Speaker 1: music can help with the high intensity exercise. And they 296 00:17:15,200 --> 00:17:17,520 Speaker 1: went one step further, so exciting because they said, although 297 00:17:17,520 --> 00:17:21,040 Speaker 1: it appears to be ineffective in reducing perceptions of exertion 298 00:17:21,440 --> 00:17:24,359 Speaker 1: beyond your anaerobic threshold. Right, so when you're doing true 299 00:17:24,400 --> 00:17:27,160 Speaker 1: high intensity interval training, what they're saying is probably doesn't work. 300 00:17:27,280 --> 00:17:29,639 Speaker 1: But we'll talk about that because there's another study coming up, 301 00:17:30,119 --> 00:17:34,520 Speaker 1: all right. And finally, this review of those sixty plus 302 00:17:35,119 --> 00:17:38,120 Speaker 1: studies on music, they said, when selected according to its 303 00:17:38,440 --> 00:17:43,440 Speaker 1: motivational qualities, the positive impact of music on both psychological 304 00:17:43,480 --> 00:17:48,000 Speaker 1: state and performance is magnified. So much of this stuff 305 00:17:48,359 --> 00:17:51,960 Speaker 1: is common sense, right. I know oftentimes people will say, Tom, 306 00:17:52,000 --> 00:17:57,000 Speaker 1: you're so so common sense. It's thank you, but but 307 00:17:57,040 --> 00:17:59,000 Speaker 1: people don't believe it. That's why this is there's the 308 00:17:59,040 --> 00:18:03,840 Speaker 1: disruption and fit. This is believing the obvious. There's so 309 00:18:03,920 --> 00:18:06,480 Speaker 1: much stuff out there where people are trying to make 310 00:18:06,520 --> 00:18:09,159 Speaker 1: it sexy and cool, and they're using big words and 311 00:18:09,200 --> 00:18:12,080 Speaker 1: talking about all these diets and weird type of exercise 312 00:18:12,080 --> 00:18:15,439 Speaker 1: and blah blah blah with no studies really behind it 313 00:18:15,520 --> 00:18:18,080 Speaker 1: or studies that are nothing as far as having any 314 00:18:18,160 --> 00:18:21,439 Speaker 1: validity or very little. It's this stuff that was so 315 00:18:21,560 --> 00:18:26,520 Speaker 1: music motivating to you. The positive impact of music on 316 00:18:26,600 --> 00:18:30,400 Speaker 1: both psychological state and performance is magnified. You are going 317 00:18:30,480 --> 00:18:33,480 Speaker 1: to get more out, enjoy it, more, workout more, get 318 00:18:33,480 --> 00:18:35,840 Speaker 1: more out of it. All right, now, let's get to 319 00:18:35,880 --> 00:18:39,119 Speaker 1: the study number three. So the first two studies said yeah, 320 00:18:39,320 --> 00:18:45,160 Speaker 1: low intensity, moderate intensity pre workout helps, right, but maybe 321 00:18:45,160 --> 00:18:48,160 Speaker 1: not at the higher intensity as well. In two thousand 322 00:18:48,280 --> 00:18:53,000 Speaker 1: fourteen in the Journal of Sport and Exercise Psychology they 323 00:18:53,040 --> 00:18:58,040 Speaker 1: said that it does okay, and they used music and video. Right, 324 00:18:58,560 --> 00:19:00,840 Speaker 1: So the conclusions were I'm gonna give you the name 325 00:19:00,880 --> 00:19:03,280 Speaker 1: of the study. So again Journal of Sport and Exercise 326 00:19:03,359 --> 00:19:07,960 Speaker 1: Psychology two thou fourteen study was can high intensity exercise 327 00:19:08,000 --> 00:19:11,480 Speaker 1: be more pleasant? Listen, I hate purpies. You can make burpies. 328 00:19:11,640 --> 00:19:16,280 Speaker 1: You know true high intensity exercise more pleasant attentional disassociation 329 00:19:16,359 --> 00:19:19,959 Speaker 1: using music and video, all right, And what they found 330 00:19:20,119 --> 00:19:24,200 Speaker 1: was music and music combined with video can significantly enhance 331 00:19:24,280 --> 00:19:30,680 Speaker 1: the affective experience of exercise. They said, the phenomenon appears robust, okay, 332 00:19:30,840 --> 00:19:34,160 Speaker 1: as it manifested itself across a spectrum of dependent variables, 333 00:19:34,200 --> 00:19:39,359 Speaker 1: including more positive ratings of effective valance, higher perceived activation, 334 00:19:39,440 --> 00:19:44,840 Speaker 1: and higher so awesome post exercise enjoyment scores. Okay, but 335 00:19:44,920 --> 00:19:49,120 Speaker 1: here's the kicker. A finding of particular importance from both 336 00:19:49,160 --> 00:19:53,200 Speaker 1: the theoretical and an applied perspective is that these manipulations 337 00:19:53,240 --> 00:19:59,720 Speaker 1: maintained their effectiveness not only below VT that's a ventilatory threshold, right, 338 00:20:00,200 --> 00:20:03,480 Speaker 1: but in an intensity five percent above. So we're talking 339 00:20:03,520 --> 00:20:07,680 Speaker 1: that anaerobic threshold they were talking about earlier, basically when 340 00:20:07,760 --> 00:20:13,480 Speaker 1: you really push exercise. This study showed the manipulations maintain 341 00:20:13,520 --> 00:20:16,639 Speaker 1: their effectiveness not only below the anaerobic threshold, but above 342 00:20:16,680 --> 00:20:20,439 Speaker 1: as well, five percent above. So still research needs to 343 00:20:20,440 --> 00:20:23,480 Speaker 1: be done, but that's exciting. And listen, I know that 344 00:20:23,520 --> 00:20:27,119 Speaker 1: if I'm pushing it doing my anaerobic intervals on a 345 00:20:27,119 --> 00:20:31,280 Speaker 1: piece of cardio equipment. If I don't have music. It 346 00:20:31,359 --> 00:20:33,400 Speaker 1: hurts a heck of a lot more. All right, So 347 00:20:33,480 --> 00:20:38,240 Speaker 1: that's super exciting, super exciting. All right, a couple more quickly. 348 00:20:38,359 --> 00:20:41,199 Speaker 1: Right in appetite the name of the journal, they had 349 00:20:41,200 --> 00:20:43,159 Speaker 1: twenty four male teams do a slow jog on a 350 00:20:43,160 --> 00:20:45,719 Speaker 1: treadmill right while watching a Netflix show of their choice, 351 00:20:46,119 --> 00:20:50,320 Speaker 1: listening to music of their choice, or not doing either. Right, So, 352 00:20:50,400 --> 00:20:54,280 Speaker 1: twenty four males jogging on a treadmill, either watching Netflix 353 00:20:54,359 --> 00:20:56,600 Speaker 1: a show they chose, listening to the music they chose, 354 00:20:56,720 --> 00:21:00,879 Speaker 1: or just running without it. Not surprising, but they rated 355 00:21:00,920 --> 00:21:03,959 Speaker 1: the TV and music workouts as significantly more enjoyable than 356 00:21:04,000 --> 00:21:07,200 Speaker 1: the no stimuli work out. Okay, and that indicated that 357 00:21:07,240 --> 00:21:09,719 Speaker 1: they're probably more likely to repeat this in the future. 358 00:21:10,560 --> 00:21:13,720 Speaker 1: All Right, I know a lot of people going. Of course, listen, 359 00:21:14,160 --> 00:21:17,480 Speaker 1: we have time to exercise. We can make it more enjoyable. 360 00:21:17,680 --> 00:21:20,400 Speaker 1: Not only make it more enjoyable, get more out of it. 361 00:21:20,520 --> 00:21:22,800 Speaker 1: You're gonna burn more colories. Again, if that's your goal, 362 00:21:22,920 --> 00:21:27,439 Speaker 1: you're gonna perform better, You're gonna improve your efficiency if 363 00:21:27,480 --> 00:21:31,760 Speaker 1: you're a runner biker. That's super exciting. Post exercise enjoyment 364 00:21:32,400 --> 00:21:35,160 Speaker 1: studies are showing. So that's super important. What we're trying 365 00:21:35,200 --> 00:21:38,639 Speaker 1: to do is make exercise a habit. I love it again. 366 00:21:38,760 --> 00:21:40,159 Speaker 1: If you told me I couldn't do it, I'd be 367 00:21:40,200 --> 00:21:44,640 Speaker 1: really angry. Any day. I need that workout. I look 368 00:21:44,720 --> 00:21:47,760 Speaker 1: forward to it, and we can and you can all 369 00:21:47,880 --> 00:21:50,119 Speaker 1: get there. If you're not there yet, I promise you. 370 00:21:50,680 --> 00:21:52,879 Speaker 1: All right. And I just pulled this out as I 371 00:21:52,920 --> 00:21:55,040 Speaker 1: was doing you know, the research on this again, No 372 00:21:55,119 --> 00:21:58,200 Speaker 1: time to exercise. Americans spend nine times as many minutes 373 00:21:58,240 --> 00:22:00,879 Speaker 1: watching TV or movies as they do exercising or on 374 00:22:01,080 --> 00:22:05,720 Speaker 1: sports and all other leisure activities combined, Researchers found at 375 00:22:05,720 --> 00:22:10,840 Speaker 1: the University of California, Berkeley nine times enough of the excuses, 376 00:22:11,000 --> 00:22:15,199 Speaker 1: tough love, no time to exercise, really nine times as 377 00:22:15,200 --> 00:22:18,200 Speaker 1: many minutes watching TV or movies. So here's the kicker, 378 00:22:18,320 --> 00:22:23,680 Speaker 1: here's the thing. Combined the two, combine the two. Get 379 00:22:23,720 --> 00:22:27,080 Speaker 1: on that treadmill and walk and watch your TV show? 380 00:22:27,640 --> 00:22:34,080 Speaker 1: All right, put on some music, disassociate Scandinavian Journal of 381 00:22:34,119 --> 00:22:37,399 Speaker 1: Medicine and Science and Sports, two thousand ten. Effects of 382 00:22:37,480 --> 00:22:42,119 Speaker 1: music tempo on sub maximal cycling performance. Okay, so this 383 00:22:42,280 --> 00:22:44,800 Speaker 1: kind of interesting, a little twist on it, and what 384 00:22:44,840 --> 00:22:46,880 Speaker 1: they found was you know, they're talking about fast versus 385 00:22:46,880 --> 00:22:50,639 Speaker 1: slow music and healthy individuals performing sub maximal exercise, so 386 00:22:50,720 --> 00:22:53,080 Speaker 1: not pushing it too hard. Not only worked harder with 387 00:22:53,160 --> 00:22:56,080 Speaker 1: faster music, but also chose to do so and enjoyed 388 00:22:56,080 --> 00:22:59,280 Speaker 1: the music more when it was played at a faster tempo. 389 00:22:59,520 --> 00:23:01,439 Speaker 1: So now are and into the subtleties of it. The 390 00:23:01,520 --> 00:23:05,320 Speaker 1: music you choose for you, it's important. It's gotta be motivating, 391 00:23:05,359 --> 00:23:07,639 Speaker 1: you gotta like it, and then the tempo will make 392 00:23:07,640 --> 00:23:11,280 Speaker 1: a difference. I've actually played around with this kind of interesting. 393 00:23:11,520 --> 00:23:14,359 Speaker 1: I'm a little nuts, as you may have started to 394 00:23:14,400 --> 00:23:16,639 Speaker 1: realize if you listen to enough of these shows. But 395 00:23:17,480 --> 00:23:20,600 Speaker 1: I now will do my high intensity workouts listening to 396 00:23:20,680 --> 00:23:25,600 Speaker 1: like classical music and seeing if that lowers my perceived exertion. Right, 397 00:23:26,119 --> 00:23:29,040 Speaker 1: So I mix it up, and so should you find 398 00:23:29,080 --> 00:23:33,920 Speaker 1: different music, different tempos to help your enjoyment and performance? 399 00:23:33,920 --> 00:23:36,840 Speaker 1: All right? Really exciting. One more. Journal of Sports Science 400 00:23:36,840 --> 00:23:40,879 Speaker 1: and Medicine, two thousand sixteen, super recent right psycho Physiological 401 00:23:40,920 --> 00:23:44,960 Speaker 1: effects of television viewing during exercise and the objective of 402 00:23:44,960 --> 00:23:47,919 Speaker 1: the study was to examine the effects of television on 403 00:23:48,000 --> 00:23:53,640 Speaker 1: psychological and physiological variables during a moderate intensity exercise, all right, 404 00:23:54,800 --> 00:23:57,080 Speaker 1: And for this study, they either got to choose what 405 00:23:57,119 --> 00:23:59,679 Speaker 1: they were watching or it was chosen for him and 406 00:24:00,200 --> 00:24:04,119 Speaker 1: not surprising, participants reported greater enjoyment of exercise for both 407 00:24:04,160 --> 00:24:08,240 Speaker 1: self selected and standardized TV conditions. So the findings indicate 408 00:24:08,320 --> 00:24:13,399 Speaker 1: that TV viewing associates with greater enjoyment of exercise. So 409 00:24:13,440 --> 00:24:15,000 Speaker 1: you know, we're talking about music, but I'm just we're 410 00:24:15,000 --> 00:24:17,280 Speaker 1: also talking about disassociation. Want to give you a bunch 411 00:24:17,280 --> 00:24:20,639 Speaker 1: of different tools. Right, if you're a huge TV watcher 412 00:24:20,680 --> 00:24:25,159 Speaker 1: and you're binging your TV shows, holy smokes, put that 413 00:24:25,240 --> 00:24:28,520 Speaker 1: stationary bike, put that treadmill, put that a whip too. 414 00:24:28,560 --> 00:24:30,320 Speaker 1: Goal in front of the TV, I always say, in 415 00:24:30,320 --> 00:24:32,000 Speaker 1: front of the TV shows, how weld I am? Put 416 00:24:32,000 --> 00:24:36,439 Speaker 1: your iPad on it? Holy smokes? Doesn't matter anymore, all right, 417 00:24:36,480 --> 00:24:38,120 Speaker 1: So there's a bunch of studies and I can give 418 00:24:38,119 --> 00:24:43,120 Speaker 1: you hundreds more. What we're talking about is making your 419 00:24:43,200 --> 00:24:48,040 Speaker 1: workouts more enjoyable, getting more out of your workouts, and 420 00:24:48,080 --> 00:24:52,600 Speaker 1: then if we're taking it up a notch, increasing your performance, 421 00:24:52,640 --> 00:24:55,359 Speaker 1: if that is a goal of yours. If you're competitive 422 00:24:55,400 --> 00:25:01,240 Speaker 1: in some type of exercise, some sport, you uzick will 423 00:25:01,280 --> 00:25:05,439 Speaker 1: help you both before and that goes for months before 424 00:25:05,520 --> 00:25:10,080 Speaker 1: you utilize it to to help you visualize your sport 425 00:25:10,600 --> 00:25:15,280 Speaker 1: and your performance perfect performance. Practice doesn't make perfect. Perfect 426 00:25:15,320 --> 00:25:21,840 Speaker 1: practice makes perfect, Okay, we'll talk about that in other shows. Um. 427 00:25:21,960 --> 00:25:28,320 Speaker 1: And then to just help you make exercise enjoyable so 428 00:25:28,359 --> 00:25:31,400 Speaker 1: that it is no longer a negative. It is a positive. 429 00:25:31,920 --> 00:25:33,800 Speaker 1: If you say, oh my gosh, I'm stressed, I can't 430 00:25:33,840 --> 00:25:37,639 Speaker 1: wait to throw on some music and go feel good, 431 00:25:38,680 --> 00:25:40,600 Speaker 1: you know, going out for a walk or going out 432 00:25:40,600 --> 00:25:43,400 Speaker 1: for a run, or getting on that home exercise equipment. 433 00:25:44,080 --> 00:25:49,280 Speaker 1: Because it does, it just does. And yes, so much 434 00:25:49,320 --> 00:25:53,240 Speaker 1: of this is self explanatory to some degree. It's common sense, 435 00:25:53,280 --> 00:25:55,639 Speaker 1: but it doesn't matter. We need to hear it. You 436 00:25:55,640 --> 00:25:57,960 Speaker 1: need to hear the studies, and then you need to 437 00:25:58,000 --> 00:26:01,240 Speaker 1: apply it. There are no secret it's in exercise. And 438 00:26:01,400 --> 00:26:07,560 Speaker 1: any fitness person who tells if you hear breakthrough, breakthrough anything, breakthrough, pill, breakthrough, exercise, breakthrough, 439 00:26:07,600 --> 00:26:11,760 Speaker 1: blah blah blah, diet run the other way, there's no breakthroughs. 440 00:26:13,240 --> 00:26:17,359 Speaker 1: It's the basics done consistently, excessive moderation. All right, that 441 00:26:17,480 --> 00:26:22,000 Speaker 1: was fun, cool studies music. I love it. If you 442 00:26:22,160 --> 00:26:27,240 Speaker 1: could see again the number of ways in which I 443 00:26:27,280 --> 00:26:30,679 Speaker 1: have to deliver music to myself, the different headphones I 444 00:26:30,720 --> 00:26:33,480 Speaker 1: still have, the old shuffles and iPods and things like that. 445 00:26:33,840 --> 00:26:36,440 Speaker 1: Oh my gosh, mini discs. Anyone remember that I had 446 00:26:36,440 --> 00:26:38,000 Speaker 1: one of those back in the day. Anyone have a 447 00:26:38,040 --> 00:26:40,600 Speaker 1: mini disc player? Those came and went in like a month, 448 00:26:40,880 --> 00:26:42,960 Speaker 1: and we're talking like late nineties for those of you 449 00:26:42,960 --> 00:26:44,880 Speaker 1: who are as old as I am. Anyway, one more 450 00:26:44,920 --> 00:26:47,640 Speaker 1: break when we come back, give you a few takeaways 451 00:26:47,680 --> 00:26:50,040 Speaker 1: so you can again take this and just make it 452 00:26:50,680 --> 00:26:53,399 Speaker 1: part of your routine so you can get the most 453 00:26:53,880 --> 00:26:56,840 Speaker 1: out of your exercise, feel the best that you can feel, 454 00:26:57,520 --> 00:26:59,000 Speaker 1: and be the best to you. We'll be right back. 455 00:27:00,080 --> 00:27:14,280 Speaker 1: Ye all right, Music and exercise so cool, so much fun, 456 00:27:15,080 --> 00:27:19,120 Speaker 1: and you can't diminish the stuff that just you may 457 00:27:19,119 --> 00:27:22,520 Speaker 1: say it's common sense, Like I said, the majority of 458 00:27:22,520 --> 00:27:25,560 Speaker 1: my books, all my books, people read and say it's 459 00:27:25,600 --> 00:27:31,320 Speaker 1: too easy, can't be enough. Sure is whether that's parrathon book, 460 00:27:31,400 --> 00:27:36,400 Speaker 1: triathlon book, sports nutrition book, beat the gym, I don't 461 00:27:36,400 --> 00:27:39,680 Speaker 1: live in proof of it. There you go. It's genetics. Nope, 462 00:27:39,800 --> 00:27:43,879 Speaker 1: I've got five brothers don't quite have what I have 463 00:27:44,080 --> 00:27:48,000 Speaker 1: as far as just the health and performance and stuff 464 00:27:48,040 --> 00:27:51,000 Speaker 1: like that shirt Genetics talked about. It plays a part, 465 00:27:51,040 --> 00:27:55,240 Speaker 1: But my point is taking the little things that aren't 466 00:27:55,280 --> 00:27:57,960 Speaker 1: so little, putting them all together. That's what this show 467 00:27:58,000 --> 00:28:01,040 Speaker 1: is about. It's giving you the little things, the music, 468 00:28:01,840 --> 00:28:05,520 Speaker 1: the science, the tips, the things that people that the 469 00:28:05,600 --> 00:28:08,240 Speaker 1: small steps that aren't small, because there are no small steps. 470 00:28:08,720 --> 00:28:12,159 Speaker 1: And when you take the so called little things and 471 00:28:12,200 --> 00:28:18,000 Speaker 1: do them consistently, that's what leads to huge results. That's 472 00:28:18,040 --> 00:28:22,200 Speaker 1: what leads to a lifetime of doing this, of enjoying it, 473 00:28:22,880 --> 00:28:25,879 Speaker 1: because that's that's where you want to get to, and 474 00:28:25,920 --> 00:28:28,440 Speaker 1: that's where you can get to. I promise you, if 475 00:28:28,440 --> 00:28:30,960 Speaker 1: you say you hate exercise, you just haven't figured it 476 00:28:31,000 --> 00:28:34,080 Speaker 1: out yet. You haven't had that hit, that psychological hit. 477 00:28:34,240 --> 00:28:36,240 Speaker 1: And I promise you it's there, and I promise you 478 00:28:36,320 --> 00:28:39,480 Speaker 1: will find it. You keep trying different things. So here's 479 00:28:39,480 --> 00:28:43,520 Speaker 1: the thing, here's the takeaway. So make your own music 480 00:28:43,600 --> 00:28:46,840 Speaker 1: mixes so important and never easier to do, right. I 481 00:28:46,880 --> 00:28:49,400 Speaker 1: did it on cassettes way back in the day, but 482 00:28:49,440 --> 00:28:51,640 Speaker 1: it's so important. So if you have a stationary bike, 483 00:28:51,880 --> 00:28:53,720 Speaker 1: if you have an elliptical, if you go out for 484 00:28:53,760 --> 00:28:57,959 Speaker 1: a walk, make your own mix and that will start 485 00:28:58,280 --> 00:29:00,680 Speaker 1: helping you with the enjoyment factor, right, and then I 486 00:29:00,680 --> 00:29:03,200 Speaker 1: want to take it a step further. So that's for 487 00:29:03,280 --> 00:29:05,840 Speaker 1: your steady state. Maybe you know your walks, your elliptical, 488 00:29:05,920 --> 00:29:10,920 Speaker 1: your bike, rot whatever, rowing machine, it doesn't matter. Make 489 00:29:10,960 --> 00:29:13,040 Speaker 1: that makes that motivates you, that gets you excited, that 490 00:29:13,080 --> 00:29:15,680 Speaker 1: makes it fun, that gets you into that mood, and 491 00:29:15,720 --> 00:29:18,040 Speaker 1: that's whatever is motivating for you. Then let's take it 492 00:29:18,040 --> 00:29:21,320 Speaker 1: one step further. Do intervals based on that music. So 493 00:29:21,360 --> 00:29:24,120 Speaker 1: I'll do a stationary I do my own group cycling rides. Right, 494 00:29:24,120 --> 00:29:26,600 Speaker 1: I'll throw on a mix that I have and I've 495 00:29:26,600 --> 00:29:29,040 Speaker 1: got hill songs, and I've got sprint songs, and I've 496 00:29:29,080 --> 00:29:32,880 Speaker 1: got endurance songs. So use the beat of the music 497 00:29:33,080 --> 00:29:36,600 Speaker 1: and the changing um you know, from chorus to verse 498 00:29:36,600 --> 00:29:38,560 Speaker 1: and stuff like that to change what you do. And 499 00:29:38,600 --> 00:29:43,120 Speaker 1: here's the simplest here's the takeaway. Do sprint intervals. Push 500 00:29:43,160 --> 00:29:46,959 Speaker 1: it during choruses. There's the music musician in me, right, 501 00:29:47,360 --> 00:29:50,840 Speaker 1: Generally music speeds up or you know, you get that 502 00:29:50,880 --> 00:29:53,680 Speaker 1: little faster pace whatever during the course and it's a 503 00:29:53,680 --> 00:29:57,000 Speaker 1: perfect amount of time. But basically, pick a part of 504 00:29:57,040 --> 00:30:00,040 Speaker 1: the song. Chorus is one of them that have and 505 00:30:00,240 --> 00:30:02,200 Speaker 1: repeatedly to change what you do. So if you're gonna 506 00:30:02,200 --> 00:30:04,280 Speaker 1: push it, so you do like a five minute warm up, 507 00:30:04,400 --> 00:30:07,360 Speaker 1: right song, there's your warm up song, and then have 508 00:30:08,040 --> 00:30:10,120 Speaker 1: the five to ten minute. If you're doing a shorter workout, 509 00:30:10,120 --> 00:30:12,920 Speaker 1: maybe twenty minutes, got a couple of songs, and when 510 00:30:12,920 --> 00:30:16,480 Speaker 1: the tempo picks up, push it. There's your interval thirty 511 00:30:16,520 --> 00:30:18,600 Speaker 1: seconds or so, and a lot of the choruses like 512 00:30:18,800 --> 00:30:21,320 Speaker 1: exactly thirty seconds. Back when I used to teach, because 513 00:30:21,320 --> 00:30:23,640 Speaker 1: I was a stickler for the beat, I'm a drummer 514 00:30:23,880 --> 00:30:26,320 Speaker 1: at heart, and so had to be on the beat 515 00:30:26,680 --> 00:30:29,400 Speaker 1: and had to end. If I say it's thirty second sprint, 516 00:30:29,440 --> 00:30:32,000 Speaker 1: it's gonna be thirty second sprints. So that's how you 517 00:30:32,040 --> 00:30:37,400 Speaker 1: can remember. Variation is so important to mental, the mental 518 00:30:37,440 --> 00:30:40,080 Speaker 1: side to to this keeping you interested, and then the 519 00:30:40,080 --> 00:30:42,400 Speaker 1: physiological to mixing it up to keep your body guessing. 520 00:30:42,760 --> 00:30:47,960 Speaker 1: So sprints, push the intensity, push the speed, push the resistance, 521 00:30:48,000 --> 00:30:51,400 Speaker 1: whatever you need to based on the music, and repeat 522 00:30:51,440 --> 00:30:54,320 Speaker 1: that and then have your cool down. So use music, 523 00:30:54,560 --> 00:30:58,800 Speaker 1: have your own private classes. No better instructor than yourself. 524 00:30:59,840 --> 00:31:02,040 Speaker 1: You get to choose the music, you get to choose 525 00:31:02,040 --> 00:31:06,960 Speaker 1: the workout and enjoy that, all right. Music and exercise 526 00:31:07,040 --> 00:31:10,560 Speaker 1: just another thing to really enjoy. I mean, gosh, there's 527 00:31:10,600 --> 00:31:13,320 Speaker 1: nothing better this time of year. It's fall here now 528 00:31:14,000 --> 00:31:17,480 Speaker 1: and the trees are changing, the leaves are changing color 529 00:31:17,640 --> 00:31:20,960 Speaker 1: is gorgeous. And to throw on some great music and 530 00:31:21,000 --> 00:31:23,520 Speaker 1: to go out and get in that run, for me 531 00:31:23,800 --> 00:31:26,360 Speaker 1: is like it's the best part of my day. And 532 00:31:26,400 --> 00:31:28,520 Speaker 1: I hope that over time, if it's not for you, 533 00:31:28,600 --> 00:31:33,320 Speaker 1: it will be. Thank you for listening. Awesome topic. Love it, 534 00:31:33,440 --> 00:31:37,280 Speaker 1: music and exercise, whatever you need, whatever your goal is, 535 00:31:38,040 --> 00:31:41,000 Speaker 1: music can help you get there again. If you have 536 00:31:41,040 --> 00:31:44,440 Speaker 1: a couple extra seconds, please rate the show, Please leave 537 00:31:44,520 --> 00:31:47,280 Speaker 1: some comments. I would so appreciate it really helps as 538 00:31:47,280 --> 00:31:50,680 Speaker 1: we're starting this out. Thank you for listening. And again, 539 00:31:50,720 --> 00:31:52,800 Speaker 1: if you're listening for the first time, you're not sure, 540 00:31:52,960 --> 00:31:55,080 Speaker 1: you're obviously listening to it somewhere, but you know you 541 00:31:55,120 --> 00:31:58,240 Speaker 1: can listen to this on I Heart Radio, Apple Podcast, 542 00:31:58,280 --> 00:32:02,240 Speaker 1: where ever you listen to podcasts. Tell your friends share this. 543 00:32:02,480 --> 00:32:05,400 Speaker 1: I love what I do. I love what I do. 544 00:32:05,440 --> 00:32:09,760 Speaker 1: I'm fifty and everything I'm talking about every single show 545 00:32:09,880 --> 00:32:12,560 Speaker 1: is something that I have done and has worked for me. 546 00:32:13,080 --> 00:32:16,560 Speaker 1: I want you to get results. I have the greatest 547 00:32:16,640 --> 00:32:19,080 Speaker 1: job in the world, helping people look better, feel better, 548 00:32:19,120 --> 00:32:22,200 Speaker 1: and live longer. And I take this job so seriously, 549 00:32:23,080 --> 00:32:27,360 Speaker 1: all right, So whatever you want as far as your 550 00:32:27,360 --> 00:32:30,200 Speaker 1: health and wellness, you can achieve, and you can exceed that, 551 00:32:30,880 --> 00:32:34,040 Speaker 1: I promise you. Thank you for listening. I'm Tom Holland, 552 00:32:34,080 --> 00:32:38,959 Speaker 1: exercise physiologist, author, lover of fitness, lover of music, an 553 00:32:38,960 --> 00:32:45,160 Speaker 1: awesome day, and believe in yourself. Fitness Disrupted as a 554 00:32:45,200 --> 00:32:48,560 Speaker 1: production of I Heart Radio. For more podcasts from my 555 00:32:48,600 --> 00:32:52,200 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 556 00:32:52,480 --> 00:32:54,520 Speaker 1: or wherever you listen to your favorite shows.