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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. There

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Speaker 1: was an article in the New York Times very recently,

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Speaker 1: the title of which is exactly the title I'm using

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Speaker 1: for the title of this show, the Benefits of moderate Exercise. Now,

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Speaker 1: if you have listened to prior podcasts, you know that

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Speaker 1: I talk at length about moderation, how it is the

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Speaker 1: cornerstone of my philosophy, how I train, how I have

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Speaker 1: trained clients and used to train clients over the years.

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Speaker 1: So I love this article. I loved it, and we're

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Speaker 1: gonna talk about the study that just came out that

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Speaker 1: this article was based on great discussion, and it is

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Speaker 1: the only study I will talk about this. This show

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Speaker 1: is all about moderate exercise and what this study found.

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Speaker 1: And you know, far too often in the media, what

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Speaker 1: do we say. We see the titles about how much

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Speaker 1: exercises too much? Topics like that that I truly don't

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Speaker 1: find helpful for the vast majority of people who aren't

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Speaker 1: reading past the headline. Some read to three sentences in,

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Speaker 1: and quite often what happens is the headline is pretty

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Speaker 1: much almost rejected. Fully if you read the last two paragraphs.

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Speaker 1: But I love this. It's a rare headline that says

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Speaker 1: the benefits of moderate exercise, because that doesn't sell. Moderation

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Speaker 1: doesn't sell. I'm getting ready to pitch my next book,

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Speaker 1: book number seven, and I have pitched excessive moderation as

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Speaker 1: a title and a concept for an entire book in

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Speaker 1: the past, and it gets rejected constantly because it doesn't sell.

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Speaker 1: And that's a problem. That is a huge problem with

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Speaker 1: exercise and nutrition because this book, even when I can

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Speaker 1: finally get it out under that title, is for both

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Speaker 1: exercise and New Risian excessive moderation. Don't do a lot,

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Speaker 1: a little bit like diets or exercise extreme exercise do

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Speaker 1: a little bit a lot. You know. Yes, it's an oxymoron.

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Speaker 1: That was one of the criticisms, the rejections from a

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Speaker 1: specific publisher editor, and I said, of course it is.

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Speaker 1: That's the whole point. So I love this topic and

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Speaker 1: it's rare. You know, what is in the news all

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Speaker 1: the time, high intensity interval training. Done so many shows

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Speaker 1: on that because there's incredible value to it. And yes,

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Speaker 1: in my most recent book, The Micro Workout Plan, I

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Speaker 1: talk all about high intensity interval training. I talk about

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Speaker 1: excessive moderation because it's all connected. But far too often

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Speaker 1: when it comes to eating and exercise, what there's always

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Speaker 1: one way that is pushed. This is the one way,

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Speaker 1: and people make entire careers and fortunes out of that.

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Speaker 1: And what that should tell you, As I loved that

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Speaker 1: Matt fit Gerald when I interviewed him about diet cults,

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Speaker 1: he said, the mere fact that there are so many

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Speaker 1: contradictory diets should tell you that there is no one way.

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Speaker 1: That's common sense people, that's science, and then that's common sense,

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Speaker 1: and we need both, and far too often they are

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Speaker 1: not connected. But that's what today's shows about. And it's

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Speaker 1: simple and straightforward, and I'm gonna go right into the study,

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Speaker 1: which was great, and then I'm gonna give you the takeaway.

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Speaker 1: So here's the topic, here's the research, and here's your takeaway.

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Speaker 1: What should you do with that information? Because if you

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Speaker 1: can't take something away from it, what's the point? And

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Speaker 1: all of my shows are designed primarily for you to

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Speaker 1: have that immediate takeaway. How can you apply the information

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Speaker 1: right away to get you the greatest results in the

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Speaker 1: shortest amount of time, with the least likelihood of injury? Okay, Yes,

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Speaker 1: high intensity interbal training is good. Yes, it has benefits.

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Speaker 1: So does moderate exercise. When we come back and give

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Speaker 1: you the newest, most recent study that tells us why,

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Speaker 1: we'll be right back, I have to say I love

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Speaker 1: all the shows I do and all the topics that

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Speaker 1: I talked about, but I really like being able to

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Speaker 1: focus on just one study. You know. I love the

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Speaker 1: shows where we discussed maybe three or four or five

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Speaker 1: different studies that support or contradict a certain concept, but

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Speaker 1: I really like these as well. So talking about benefits

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Speaker 1: of moderate exercise, And there was a study that came

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Speaker 1: out in December of December, to be exact, and this

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Speaker 1: was in Medicine and Science in Sports and Exercise. And

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Speaker 1: I'm just gonna give you We're gonna go right through

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Speaker 1: it basically the abstract, and then I'm gonna discuss it

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Speaker 1: and give you the takeaway. So the TI toll of

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Speaker 1: the study, I love it, nice and complicated. Right, Endurance

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Speaker 1: and sprint training improve glycemia and VO two peak, but

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Speaker 1: only frequent endurance benefits blood pressure and lipidemia. Let me

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Speaker 1: read it too one more time. Endurance and sprint training

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Speaker 1: improve glycemia and VO two peak, but only frequent exercise

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Speaker 1: benefits blood pressure and lipidemia. And again that was Medicine

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Speaker 1: and Science in Sports and Exercise, December recent recent. So

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Speaker 1: what did this study look at? The purpose of the study?

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Speaker 1: Going to read right from the abstract sprint interval training,

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Speaker 1: and they have the acronym SIT. Sprint interval training has

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Speaker 1: gained popularity as a time effective alternative to moderate intensity

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Speaker 1: endurance training. E n D is the acronym they're using

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Speaker 1: for that. Okay, so sprint interval training just think high

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Speaker 1: intensity interval training. However, whether SIT is equally effective for

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Speaker 1: decreasing cardio metabolic risk factors remains debatable, as many beneficial

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Speaker 1: effects of exercise are thought to be transient. And here's

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Speaker 1: the important thing underlined this for you. Unlike END, SIT

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Speaker 1: is not recommended daily. Therefore, in line with current exercise recommendations,

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Speaker 1: we examine the ability of SIT and END to improve

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Speaker 1: cardio metabolic health in overweight OPIS males. Okay, so compare

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Speaker 1: it high intensity interval training with lower intensity endurance training.

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Speaker 1: Now I love all the different acronyms, right. I've done

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Speaker 1: shows on lists low intensity steady state pretty much the

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Speaker 1: same thing as what they are calling end moderate intensity

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Speaker 1: endurance training, and I have talked frequently about how most

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Speaker 1: people are in that gray zone. You know, they're endurance training.

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Speaker 1: Their easy days, they're cardio aerobic days are a little

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Speaker 1: too hard, and they're hard days are a little too easy.

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Speaker 1: There are benefits, of course to that gray zone, but

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Speaker 1: over time and to be as healthy as possible, we

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Speaker 1: want to mix. We want to mix, so sprint interval

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Speaker 1: training s i T versus moderate intensity and durance training

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Speaker 1: E n D. All Right, what were their methods? What

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Speaker 1: was this study about? Well, not a huge subject pool, right,

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Speaker 1: It was twenty three participants. They were randomized to perform

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Speaker 1: six weeks of training, six weeks of exercise, not super long,

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Speaker 1: but long enough to see some changes, right, And they

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Speaker 1: were gonna do two different groups, right, first group twelve people.

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Speaker 1: We're going to do constant workload sprint interval training three

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Speaker 1: days a week. That's important. And they were going to

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Speaker 1: do four to six intervals of thirty seconds, so hard

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Speaker 1: effort for thirty seconds done four to six times with

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Speaker 1: two minutes recovery. And I've talked about the ratio of

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Speaker 1: work to rest hugely important, and so what you're talking

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Speaker 1: about there is a wonderful ratio, right, thirty seconds of work,

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Speaker 1: two minutes of recovery. And again, twelve people did that.

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Speaker 1: So three days a week, short intervals, recovery periods. I

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Speaker 1: like that, recovery four times the work. And they're doing

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Speaker 1: that sprint interval training protocol. Okay. The other group, eleven people,

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Speaker 1: they're doing five days a week, so more frequently, and

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Speaker 1: they're doing thirty to forty minutes about sixty of their peak.

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Speaker 1: Um of their peak. Will leave it at that simple enough,

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Speaker 1: So endurance five days a week, thirty to forty minutes,

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Speaker 1: so longer steady state, and more frequently, two days more

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Speaker 1: than the three days a week sprint interval training group.

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Speaker 1: All right. They looked at aerobic capacity, which is that

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Speaker 1: VO two peak. I was talking about body composition, blood pressure.

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Speaker 1: Then they looked at things I'll give them to you,

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Speaker 1: but I'm not gonna talk about them much. Arterial stiffness,

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Speaker 1: endothelial function, glucose and lipid tolerance, and free living glacimic regulation.

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Speaker 1: They looked at both before and after the six weeks. Okay,

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Speaker 1: what did they find? All right? Both groups increase their

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Speaker 1: v O two peak. Okay, so let's use the word

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Speaker 1: fitness to be super simple. They improve their fitness, their

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Speaker 1: aerobic fitness. They also improved their glucose tolerance. Okay, but

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Speaker 1: the difference they found what this study is about is

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Speaker 1: only the E n D group, the endurance training group

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Speaker 1: in this study decreased dia stolic blood pressure, abdominal fat,

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Speaker 1: and improved post prandial lipid tolerance. So what does that mean,

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Speaker 1: postprandial after you eat lipid tolerance. Okay, and that base

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Speaker 1: sickly means these are improvements in cardio vascular risk factors

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Speaker 1: that did not occur following sprint interval training. Now, I

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Speaker 1: want to say right off the bat, the finding that

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Speaker 1: they didn't improve abdominal fat. That contradicts many of the

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Speaker 1: studies we've looked at and I've talked about before. High

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Speaker 1: intensity interval training targets that in many of the recent studies.

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Speaker 1: So that's contradictory right there. That's doesn't mean everything else

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Speaker 1: doesn't hold true, But that jumped out of me right

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Speaker 1: away when I read this study. Wait a minute, there

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Speaker 1: are studies that show that high intense and interval training specifically,

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Speaker 1: and we're still not quite sure why. There's still you know,

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Speaker 1: a couple of different reasons. They give targets abdominal fat,

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Speaker 1: and you've got that epoch effect where you continue to

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Speaker 1: burn calories after the workout is over. So you've got

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Speaker 1: great things that come from both forms of exercise, great benefits,

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Speaker 1: great healthy things. And one final paragraph to their results

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Speaker 1: in the abstract, however, glycimic control was better on exercise

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Speaker 1: compared to rest days. Super important, Okay, highlighting the importance

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Speaker 1: of what exercise frequency. Furthermore, in an exploratory nature, favorable

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Speaker 1: individual responses v O two peak blood pressure, glucost tolerance,

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Speaker 1: libertym A, body fat were more prevalent following the endurance

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Speaker 1: days than the low frequency sprint interval training days. To

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Speaker 1: what what do we take away from that? What do

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Speaker 1: we take away from that? It's not in all or

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Speaker 1: nothing proposition. It is the exact opposite. It is the

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Speaker 1: exact opposite. And yes, yes, sometimes I feel like a

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Speaker 1: broken record when I take the studies. All of these

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Speaker 1: different topics tend to come back to the very same

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Speaker 1: conclusions in philosophies that I've been pushing at you and

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Speaker 1: I've been practicing for decades. Okay, the conclusion, let me

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Speaker 1: read their's as only high frequency endurance training improved blood

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Speaker 1: pressure and lipid tolerance, free living laconic regulation was better

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Speaker 1: on days when participants exercised, and favorable individual responses were

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Speaker 1: consistent following endurance training. High frequency endurance training may favorably

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Speaker 1: improve cardio metabolic health. Okay, there's a lot going on there,

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Speaker 1: confusing to many of you. I'm sure the takeaway is straightforward.

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Speaker 1: It really is, and it most often is and it's

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Speaker 1: most often made really confusing by people who have to

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Speaker 1: separate themselves by being a conoclast. And you go, wait

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Speaker 1: a minute, I haven't heard that before. If you haven't

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Speaker 1: heard it before when it comes to nutrition and exercise,

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Speaker 1: I should be a huge red flag. Alright, final break.

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Speaker 1: When we come back, I'm gonna put it all together,

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Speaker 1: tell you what you do with this information. All right,

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Speaker 1: Final break. We'll be right back. So talking about the

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Speaker 1: benefits of moderate exercise. And one of the problems I

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Speaker 1: would argue with fitness and studies and research is what

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Speaker 1: is moderate? You know, topic for another day, But by

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Speaker 1: and large, what people consider moderate it's probably easy for

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Speaker 1: most people, and what is hard is not really hard.

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Speaker 1: So it's all over the places. My point, we need

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Speaker 1: a much better gauge. I remember back when I was

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Speaker 1: a trainer working in the gyms, and you would use

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Speaker 1: the Borg scale of perceived exertion, just different like one

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Speaker 1: through ten or one through twenty, depending on the scale

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Speaker 1: you use, and you'd ask a client, Hey, how hard

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Speaker 1: you feel you're working. Now. It's all over the place.

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Speaker 1: I mean, you could argue someone seven is their seven,

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Speaker 1: but it's supposed to correspond to heart rate one specifically is.

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Speaker 1: But there are people that can go super hard and

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Speaker 1: have pain tolerances and intensity tolerances that is super hard.

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Speaker 1: You know, there are people who do workouts to go

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Speaker 1: that was too easy, and there are people that do

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Speaker 1: the same argo that was too hard. Now the level

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Speaker 1: of effort they're putting in and their pain threshold that's

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Speaker 1: highly individualistic. So yes, there is some value obviously to

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Speaker 1: those scales, but I would argue, in my experience of

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Speaker 1: working with hundreds, if not thousands of people, you can

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Speaker 1: include the camps and things like that. It's all over

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Speaker 1: the place, but it doesn't matter in the end. If

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Speaker 1: you do what I'm gonna say and the recommendations I

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Speaker 1: will give, it really doesn't matter. The takeaway from this

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Speaker 1: is there are benefits to both. There are different benefits

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Speaker 1: to both. I just did a show on polarized training

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Speaker 1: to fancy term for of the time doing endurance training,

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Speaker 1: of the time doing true interval training, and it is

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Speaker 1: and has been popularized by endurance athletes and high level athletes.

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Speaker 1: But you can extrapolate it out for you. There are

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Speaker 1: huge benefits to spending time in both zones. And as

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Speaker 1: I've said many times before, if you are doing what

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Speaker 1: you consider to be high intensity interval training five six,

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Speaker 1: seven days a week, either you haven't been doing it

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Speaker 1: that long or you're not doing it right. And it's

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Speaker 1: usually a mix of both, because if you truly are

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Speaker 1: in that red zone, you can't and shouldn't do it.

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Speaker 1: As this study said, every day. Top athletes who need

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Speaker 1: to maximize their performance don't do it every day. They

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Speaker 1: would do it every day. If it were better, they

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Speaker 1: would do it every day. That's the way they make

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Speaker 1: a living. But there are physiological adaptations your body makes

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Speaker 1: capillary density, mitochondrial size and density at low intensities, the

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Speaker 1: ability to utilize fat as a fuel, and there are

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Speaker 1: benefits to high intensity interval training, and some of those

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Speaker 1: are physiological, some of those are mental, and some of

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Speaker 1: those are just lifestyle. When you have twenty minutes exercise,

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Speaker 1: that's your high intensity interval day. When you have sixty

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Speaker 1: minutes to exercise or forty five minutes, there's your endurance

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Speaker 1: training day. It's about balance, It's about mixing up your intensities,

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Speaker 1: mixing up your modes. I will say this over and

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Speaker 1: over and over again until you start doing it and

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Speaker 1: do it frequently. And when you do, that's when it

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Speaker 1: becomes a lifestyle because you have different things to look

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Speaker 1: forward to, and you have different intensities to look forward to.

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Speaker 1: Oh my gosh, if I thought I had to go

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Speaker 1: to the track every day or get on my bike

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Speaker 1: as I'm training for these races iron Man coming up,

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Speaker 1: and I have to do hard intervals or a time

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Speaker 1: trial every day, mentally, that would be crushing. Not to

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Speaker 1: mention the physiological negatives over training, syndrome, things like that.

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Speaker 1: All right, so this is more great news. Okay, you

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Speaker 1: want to do vote. I gave out that ratio twenty.

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Speaker 1: That's a rough guideline for you, but it's pretty good.

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Speaker 1: So here's my recommendation, and it's just a baseline. A

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Speaker 1: A broad recommendation. If you're exercising five days a week

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Speaker 1: with cardio, you alternate, so a little bit more frequently

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Speaker 1: twice a week, it would be high intensity. Now there's

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Speaker 1: obviously many different ways to do this, but one day hard,

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Speaker 1: one day easy, one day hard, one day easy. Most

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Speaker 1: top athletes will have at least one, if not two,

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Speaker 1: or three easy workouts to follow every hard one. So

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Speaker 1: Monday endurance, Tuesday interval is, Wednesday endurance, Thursday intervals, Friday endurance.

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Speaker 1: Then if you want to do a Saturday, generally more

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Speaker 1: endurance would be a great idea, and Sunday rest day,

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Speaker 1: and then you can mix up the modes. Monday is

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Speaker 1: running or biking or swimming, Tuesday is you know something different,

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Speaker 1: So you can mix it up. You don't have to,

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Speaker 1: but again, you want to cross train, you want to

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Speaker 1: mix up everything. You want to mix up your intensities,

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Speaker 1: you want to mix up your duration, and you want

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Speaker 1: to mix up the modes. A mix is better. So

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Speaker 1: there is no one way. It's not high intensity interval

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Speaker 1: training or not, and it's not steady state low intensity

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Speaker 1: interval training as the only way. It's both and the fittest,

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Speaker 1: the most healthy people I would argue, are those who

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Speaker 1: do that extremes are easier then moderation, which again brings

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Speaker 1: me all the way back to why it's really hard

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Speaker 1: to sell a book that pushes moderation. You know, my

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Speaker 1: agent will say, what's what, what's the benefit? What is

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Speaker 1: this book going to do? What's the six week plan?

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Speaker 1: You know, it's sad. It's sad that that's what sells,

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Speaker 1: but it makes sense. It's human nature. It's quick fixed,

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Speaker 1: so I want change right away. But you got to think,

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Speaker 1: whether it comes to your exercise or your nutrition, can

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Speaker 1: I do this for the rest of my life? And

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Speaker 1: when you find that plan that the answer to is yes,

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Speaker 1: especially with eating, then you've crossed that threshold that I

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Speaker 1: talked about. That's when you go on vacation and you

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Speaker 1: exercise more or you eat healthier because you have more options.

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Speaker 1: You see that buffet and you go, oh my gosh,

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Speaker 1: there's more fruit and vegetables, and and I have the

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Speaker 1: the egg station, you know, the omelood station. Rather I

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Speaker 1: can go get you know, my four egg white omelet

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Speaker 1: with vegetables. You do more. That's when you flip the

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Speaker 1: switch and every single one of you can do that.

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Speaker 1: So we're gonna take all these studies, We're gonna break

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Speaker 1: them down. We're not gonna take that iconic class ridiculous interpretation.

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Speaker 1: We're gonna look at the science. We're gonna look at

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Speaker 1: what makes sense, compare it to the other studies we've

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Speaker 1: seen and I have brought to you, and we're gonna

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Speaker 1: look at what you can do in your actual life,

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Speaker 1: because all of those things are part of the solution.

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Speaker 1: All right, good enough benefits of moderate exercise. You want

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Speaker 1: to do a little bit, a lot excessive moderation. Today's

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Speaker 1: my interval day, bike intervals Tomorrow, I'm looking forward to endurance.

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Speaker 1: I'm an endurance guy, but I know that those intervals

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Speaker 1: are really good for me. I'm just glad I don't

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Speaker 1: have to do them every day. And if you're someone

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Speaker 1: who loves doing them every day, again, I might want

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Speaker 1: to look at those zones and that is problematic. So

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Speaker 1: if you had to air on the side of one way.

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Speaker 1: It's moderation, people, I'm not gonna get hurt generally speaking

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Speaker 1: doing moderate exercise, but you're gonna get better benefits, much

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Speaker 1: better benefits by mixing up both high intention to erbal

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Speaker 1: training a little bit and a lot of moderate exercise

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Speaker 1: because we want to move all day long. Comes down

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Speaker 1: to movement. Final thought from and just to reiterate the

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Speaker 1: importance of exercise frequency. That was a huge takeaway from

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Speaker 1: this study, right, let me read it to one final

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Speaker 1: time and the results. However, semic control was better on

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Speaker 1: exercise compared to rest days, highlighting the importance of exercise frequency.

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Speaker 1: We need to move, We need to move, We need

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Speaker 1: to move frequently. Need we need to move all day long.

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Speaker 1: We want to lift heavy things. We want to raise

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Speaker 1: our heart rates, we want to rest. Whatever way you

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Speaker 1: raise your heart rate is up to you. Elliptical, swim, bike, run, rowing, machine, burpies,

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Speaker 1: I don't care. Strength training, whatever way you lift heavy

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Speaker 1: things is up to you. Dumbbells, barbells, kettlebells, machines, doesn't matter.

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Speaker 1: But you will hear me say over and over again,

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Speaker 1: do them all as long as you're not getting hurt.

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Speaker 1: Do them all, or do many of them. You don't

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Speaker 1: have to do what you hate because there's so many options,

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Speaker 1: but two things you're not good at too enough. Alright,

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Speaker 1: hope you enjoyed that. I really like you know. Focusing

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Speaker 1: on one study, I'm going to do more of that

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Speaker 1: because it's uh, it's it's nice to just be able

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Speaker 1: to kind of tear it apart again. Twenty three participants,

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Speaker 1: six weeks. Not huge study, but that's okay. Takeaway supports

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Speaker 1: everything you've heard for the last almost two years of

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Speaker 1: my doing the show up to this point. All right,

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Speaker 1: thank you so much for listening. I'm Tom Holland, exercise physiologist,

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Speaker 1: certified sports nutritionist. Please, if you have not yet rated

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Speaker 1: the show, do please subscribe, tell your friends and I

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Speaker 1: love when you reach out questions comments. Tom h Fit

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Speaker 1: is Twitter and Instagram tom h Fit, and you can

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Speaker 1: go to Fitness Disrupted dot com as well. Again I

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Speaker 1: mentioned the new book is called the Micro Workout Plan.

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Speaker 1: Lots of what I talk about, specifically workouts and things

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Speaker 1: are in their Micro Workout Plan. And again I just

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Speaker 1: say it at the end of every show because I

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Speaker 1: so mean it. Absolutely love what I do, and I

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Speaker 1: take it really seriously. I'm not selling shoes here health

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Speaker 1: and wellness, so I am here to give you the

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Speaker 1: best information possible so you can make the best choice

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Speaker 1: as possible. Because one of the main reasons you're not

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Speaker 1: achieving your goals because you're following the wrong directions. And

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Speaker 1: you can't expect to get to your destination if your

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Speaker 1: directions are wrong, and that's not your fault. But now

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Speaker 1: you have a resource to help you get there because

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Speaker 1: we control three things, how much we move, what we

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Speaker 1: put into our mouths, and our attitudes, and that is awesome.

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Speaker 1: I am Tom Holland. This is Fitness Disrupted, Believing yourself.

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Speaker 1: Fitness Disrupted is a production of I Heart Radio. For

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Speaker 1: more podcasts from my heart Radio, visit the i heart

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Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your

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Speaker 1: favorite shows.