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

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Speaker 1: Welcome to Fitness Disrupted. I am Tom holland let's talk

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Speaker 1: about cardio. One of the things I do here on

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Speaker 1: Fitness Disrupted is help you to maximize your results, maximize

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Speaker 1: your time, maximize the results you get from your workouts.

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Speaker 1: And cardio is one of those forms of exercise where

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Speaker 1: people just kind of do it. And that's good, right.

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Speaker 1: I always talk about to listen, doing anything is great.

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Speaker 1: You can't say only you're just like I only did

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Speaker 1: three minutes or five minutes, where I only walked a

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Speaker 1: mile today. It all adds up. But that being said,

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Speaker 1: I can help you maximize your results, and not only

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Speaker 1: maximize your results, but keep you interested, keep you mentally fresh.

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Speaker 1: And that is so important because, as we all know,

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Speaker 1: what is so crucial to exercise success is doing it consistently,

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Speaker 1: doing it forever. And when you do the same thing

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Speaker 1: over and over, it gets really boring your results. Stall

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Speaker 1: I've talked about that in other shows. I will hit

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Speaker 1: on it quickly today as well. But I'm gonna give

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Speaker 1: you three awesome, great cardio workouts to maximize your time

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Speaker 1: and maximize your results. And they come from science, not

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Speaker 1: just making these up. This is not just personal preference.

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Speaker 1: This comes from science. And I will talk about that

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Speaker 1: quickly because I always want you to have some of

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Speaker 1: the science and say, Okay, I understand what he's saying.

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Speaker 1: This comes from the world of exercise science, and the

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Speaker 1: three cardio workouts I am going to give you do

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Speaker 1: and they actually stem from or are utilized by top

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Speaker 1: athletes because of their scientific basis, and that should tell

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Speaker 1: you something. You know, if if the top athletes are

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Speaker 1: doing this, that doesn't mean it's not for you as well.

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Speaker 1: It's actually for you as well, because each type of

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Speaker 1: workout confers different benefits, and that is what we're looking for.

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Speaker 1: We're looking for different results that continue to come over time,

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Speaker 1: and these three workouts will do just that for you,

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Speaker 1: because you know, this is the time of year where

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Speaker 1: we just came through the New Year as I record

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Speaker 1: this episode, and this is when everyone is at the

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Speaker 1: gym those New Year's resolutions, and I love it. I

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Speaker 1: I you know, back when I was a trainer in

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Speaker 1: New York City many years ago, it was the greatest

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Speaker 1: time of year. Obviously from a business standpoint, but it

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Speaker 1: was exciting because if you love fitness, you actually want

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Speaker 1: to see people in the gym. That was one reason

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Speaker 1: I always said I would never be a gym owner

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Speaker 1: because the majority of the gym models out there are

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Speaker 1: to get you to sign up and then go the

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Speaker 1: heck away. Again, a topic for another show I've hit

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Speaker 1: on that, but this is exciting. People are on the treadmills,

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Speaker 1: they're on the ellipticals, they're on the bike, they're on

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Speaker 1: all those different forms of cardio, trying to get in shape,

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Speaker 1: trying to lose weight, trying to improve their health, and

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Speaker 1: it's it's awesome. I mean, I love what I do,

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Speaker 1: so I love seeing people do it more. And that's

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Speaker 1: the goal of Fitness Disrupted, right, is to get more

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Speaker 1: of you exercising more frequently and getting more results out

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Speaker 1: of it. All right, And it should be said that

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Speaker 1: the three cardio workouts I'm going to give you can

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Speaker 1: be done across so many different forms of cardio. So

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Speaker 1: whether you are walking, you are running, using a bike,

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Speaker 1: swimming and elliptical, you can utilize these three workouts to

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Speaker 1: help you maximize your results. And that's exciting too, and

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Speaker 1: you can mix it up and you should. So again

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Speaker 1: back to the performance standpoint, where this kind of comes

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Speaker 1: from or is utilized by those athletes. Triathletes swim, bike, run. Right,

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Speaker 1: they're going to do all three types of these workouts,

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Speaker 1: all of these three workouts across all three of those disciplines,

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Speaker 1: the swim, the and the run. And again that tells us,

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Speaker 1: or should tell you, that there is scientific basis for it,

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Speaker 1: because try athletes are trying to improve their performance, many

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Speaker 1: of them, right, Some are just trying to finish, and

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Speaker 1: that's awesome, But even finishing, you want to finish feeling

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Speaker 1: the least amount of physiological stress. Right. You want to

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Speaker 1: enjoy it. And and again I can't emphasize enough that

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Speaker 1: I could give you tricks and tips and all those

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Speaker 1: horrible terms out there to to to maximize your workouts.

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Speaker 1: But if you don't enjoy it, if you're not gonna

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Speaker 1: do it consistently, then you're not going to get the results.

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Speaker 1: It's got to be enjoyable. And when you start to

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Speaker 1: see results, that's when the enjoyment truly starts. Right, you go,

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Speaker 1: I'm getting hooked because I'm seeing the fruits of my labors.

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Speaker 1: All right, So gonna take a quick break and we

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Speaker 1: come back. I'm gonna give you the three types of

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Speaker 1: cardio workouts that you can do. Again, it doesn't matter

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Speaker 1: what type of cardio you're doing, really, you can use

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Speaker 1: these three workouts to get the most out of them.

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Speaker 1: All right, we'll be right back right, Okay, So here

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Speaker 1: we go. Three cardio workouts. The top three types that

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Speaker 1: athletes use and that you should too, regardless of your goals.

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Speaker 1: If you're doing cardio, you should be doing these at

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Speaker 1: some point in time are the following. Number one, Steady

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Speaker 1: state endurance training l I S S. And I'll explain

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Speaker 1: that in a second. So, steady state you're aerobic workouts.

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Speaker 1: What most people are doing. They're getting on the elliptical

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Speaker 1: and they're just setting that speed comfortable and they're going

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Speaker 1: thirty minutes forty and it's an hour. All right. That

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Speaker 1: is endurance training, steady state. It doesn't change much. You

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Speaker 1: just hold that pace, you hold that intensity. It's lower

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Speaker 1: level and there are benefits. And I will give you those.

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Speaker 1: Number two. One of my favorites. Hills talked about them

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Speaker 1: in other shows. I will continue to talk about them

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Speaker 1: because they are so powerful, so effective, and so easy,

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Speaker 1: and you can do them outside and or you can

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Speaker 1: do them on the treadmill. You can simulate them with

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Speaker 1: an elliptical or a bike just by putting resistance on right.

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Speaker 1: So hill work and the third type, interval training. Did

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Speaker 1: a whole show on that with Dr Michelle Olsen, and

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Speaker 1: I encourage you to listen to that one as well

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Speaker 1: after this one if you haven't. She is one of

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Speaker 1: the researchers into it to BOTA training all of those things.

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Speaker 1: There is a way to do it, and as I

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Speaker 1: said during that show, and we talked about, many people

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Speaker 1: don't do it right. So there you go, three types

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Speaker 1: that you should mix into your cardio workouts, steady state, hills,

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Speaker 1: and interval training. And I'm gonna go through all three again,

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Speaker 1: giving you the quick science behind them and then how

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Speaker 1: to do them, because that's what their shows about. That's

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Speaker 1: exactly right there, right, maximize your results, maximize your time,

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Speaker 1: give you the science a little bit, and then give

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Speaker 1: you the takeaway so you can start doing them as

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Speaker 1: soon as this show is over, or maybe while you're

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Speaker 1: listening to it even. Alright, so steady state endurance training

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Speaker 1: what most people do, and there's benefit. Let me say

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Speaker 1: right now, you don't get more by doing less. So

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Speaker 1: the fat burning zone should be thrown away. Yes, you

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Speaker 1: burn a higher percentage of fat at lower intensities, but

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Speaker 1: you burn more fat and more total calories at higher intensities.

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Speaker 1: So if your goal is to lose weight, you need

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Speaker 1: to mix up all three of these. Okay, but what

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Speaker 1: does endurance training do right now? I don't want to

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Speaker 1: get too deep into the science, but there are cellular

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Speaker 1: changes that happen when you do in durance training. Because

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Speaker 1: what are you ultimately trying to do, or one of

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Speaker 1: your goals should be, is to improve your endurance so

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Speaker 1: you don't get tired right as quickly. You're the people

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Speaker 1: who you know are working out for the first time,

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Speaker 1: they're losing a lot of weight. You're listening to this

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Speaker 1: show for that reason. You get out of breath really quickly. Well,

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Speaker 1: the cellular changes that happen from endurance training helps to

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Speaker 1: improve that and and they happen at the cellular level. Okay.

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Speaker 1: And another word term acronym for endurance training that we're

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Speaker 1: talking about right now is lists low intensity, steady state

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Speaker 1: endurance training. Okay. This type of training improves your cardiovascular

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Speaker 1: fitness your heart. Its strengthens your heart so important when

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Speaker 1: the number one cause of death is heart disease, right.

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Speaker 1: And at the cellular level, there's something called your mitochondria.

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Speaker 1: Some of you might remember that from school way back,

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Speaker 1: when many of you are going, I have no idea

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Speaker 1: what that is. Mitochondria are the powerhouses the cell They

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Speaker 1: make energy. When you do endurance training, you improve the

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Speaker 1: number and size of your mitochondrias, so in other words,

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Speaker 1: you're going to produce more energy more efficiently. You create

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Speaker 1: new blood vessels, something called angiogenesis, alright, capillaries, blood vessels,

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Speaker 1: all these things supply oxygen to your muscles and they

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Speaker 1: remove the waste. So that's pretty much as deep as

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Speaker 1: I'm gonna go. So you have things happening at a

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Speaker 1: cellular level that helps you to improve your endurance. So

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Speaker 1: you don't get a breath so quickly, so you can

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Speaker 1: play with the kids, so you can, you know, go

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Speaker 1: golf and carry your bag, whatever you're doing, play tennis,

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Speaker 1: whenever you're recreational or activities of daily living are when

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Speaker 1: you engage in endurance training, things happen at a cellular

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Speaker 1: level to help you get stronger. And that's awesome. And

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Speaker 1: you're gonna burn calories and you're gonna burn some fat

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Speaker 1: But the things I just described so important. How many shows,

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Speaker 1: how many times, and I will do I talk about

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Speaker 1: the benefits of exercise past what happens on the scale.

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Speaker 1: You don't see the number and size of your mitochondria

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Speaker 1: on the scale. When the improvements happen, you don't see

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Speaker 1: capillary density improve. So these are the things that are

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Speaker 1: so important that you get out of exercise and why

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Speaker 1: every workout matters, every minute matters. Just because that scale

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Speaker 1: doesn't move doesn't mean you're not improving your capillary density,

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Speaker 1: doesn't mean you're not making more mitochondria and improving the size,

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Speaker 1: and a couple other cellular changes that I don't need

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Speaker 1: to get into, but that's that's an example that those

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Speaker 1: are your slow twitch fibers. Okay, the aerobic engine, and

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Speaker 1: that's important. So you need to do your steady state.

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Speaker 1: And by the way I've said it before, these three

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Speaker 1: workouts generally you do by feel and by time. So

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Speaker 1: if you have more time, that's generally when you're gonna

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Speaker 1: do your endurance, or you're gonna go for a walk

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Speaker 1: with the kids or with the dogs, that's your endurance.

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Speaker 1: That's your steady state. Low intensity training more time, lower

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Speaker 1: intensity when you have less time, then you go to

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Speaker 1: the next two. Well, that's a great time to do

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Speaker 1: what I should say. So hills. Hills are amazing. Every

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Speaker 1: type of professional athlete generally incorporates hill training into their

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Speaker 1: workouts because they are so powerful, and again, you can

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Speaker 1: do them inside or outside. I have a couple of

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Speaker 1: hills right near where I live, and I will do

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Speaker 1: the warm up, low intensity run to get there. I

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Speaker 1: will run up and down them, and I'll run home.

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Speaker 1: So many different ways to do them. Here's one thing

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Speaker 1: about hill training. It stands to reason, makes common sense,

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Speaker 1: right that the hills. Running up hills requires greater lower

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Speaker 1: limb muscle performance. Right, more work is done by your

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Speaker 1: lower body, so it's a form of strength training. Greater

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Speaker 1: muscular activity happens when you run up hills. So not

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Speaker 1: only you're burning calories, not don't you doing a type

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Speaker 1: of interval training, but you are, if you want to

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Speaker 1: use the term toning your legs, straining, strengthening your legs.

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Speaker 1: So if you're a performance person, if you're someone who

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Speaker 1: is trying to maybe run a marathon, run your first

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Speaker 1: five k, that is a type of strength training. You're

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Speaker 1: killing two birds with one stone, so many people don't enjoy.

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Speaker 1: You should go to the gym or work at at

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Speaker 1: home and do your lower body strengthening exercises. But here's

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Speaker 1: a way to do it while improving your cardiovascular fitness

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Speaker 1: while training, so running up and down hills and at

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Speaker 1: the end, I will give you a specific workout for that.

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Speaker 1: I've done it in a bunch of other shows as well,

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Speaker 1: but I will give you a simply a super effective

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Speaker 1: way to do that. So hill training, and if you're

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Speaker 1: using a treadmill, real simple. You may walk for a

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Speaker 1: couple of minutes, jogs slowly, then you do some hills

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Speaker 1: and then you cool down and again. If you have

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Speaker 1: less time, that's a great time. Twenty minutes you do

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Speaker 1: an awesome He'll work out alright. So hill's number three.

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Speaker 1: Interval training Again. If you haven't listened to the show

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Speaker 1: I did with Dr Michelle Olsen, I encourage you to

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Speaker 1: do that interval training. You've heard about it, you've read

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Speaker 1: about it. Many of you still don't understand it. That's

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Speaker 1: why that show with Dr Michelle Olsen is so powerful.

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Speaker 1: But i'll hit it here again, pun intended. All interval training,

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Speaker 1: you go hard for a short amount of time. You

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Speaker 1: go super easy to recover and you do that several times,

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Speaker 1: and that confers different different along with very similar as well.

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Speaker 1: You're gonna strengthen your heart and all those kind of things,

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Speaker 1: But it's different anaerobic versus aerobic. So what we're talking

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Speaker 1: about here. So aerobic is when your body can produce

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Speaker 1: energy very easily, very simply, you can go for long

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Speaker 1: periods of time. Anaerobic is without oxygen. Basically you are

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Speaker 1: Now you're really challenging your system, and that is one

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Speaker 1: of the hallmarks of interval training is you don't want

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Speaker 1: to be in that gray zone. One way that people

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Speaker 1: do it incorrectly is their intervals aren't hard enough and

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Speaker 1: their recoveries aren't easy enough. So you want to go

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Speaker 1: super hard for short periods of time and that's super

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Speaker 1: hard for you, right, and they're short, and that's another

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Speaker 1: if you are doing really long intervals. Let me have

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Speaker 1: used this example before, but it's so powerful. So there

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Speaker 1: was a well known DVD program that in the commercial

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Speaker 1: they said traditional interval training is short periods of intense

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Speaker 1: work followed by long rest periods. Well, we turned that

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Speaker 1: on its head. We do long periods of intense work

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Speaker 1: and short rest periods. Uh, that's really not interval training

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Speaker 1: for the vast majority of people you need. You can't

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Speaker 1: sustain those high levels for really long periods of time,

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Speaker 1: much past that first interval. The whole point of interval

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Speaker 1: training is that it's super hard, and you do that

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Speaker 1: for a short amount of time. You give your boddy

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Speaker 1: time to recover. We're talking lactic acid clearance and things

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Speaker 1: like that, and you repeat that several times, handful of times,

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Speaker 1: depending on your goals and your fitness ability, and then

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Speaker 1: you cool down. These three workouts that I am giving

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Speaker 1: you right now can dramatically change your fitness level, can

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Speaker 1: dramatically change your cowork expenditure, can make your workouts more enjoyable.

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Speaker 1: These three workouts, these are the three I do. There's

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Speaker 1: a fourth and I'm not gonna talk about today because

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Speaker 1: it's a little it's a little gray area. It's kind

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Speaker 1: of a combination of the two. It's tempo training for

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Speaker 1: another show. These are the three that matter for of

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Speaker 1: you out there. Steady state endurance training, hill work, interval training.

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Speaker 1: When I used to design programs for triathletes, for marathoners

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Speaker 1: that we're trying to improve their their times, they would

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Speaker 1: do all three of these. And again, if you're swimming,

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Speaker 1: if you're biking, if you're on the the elliptical, you

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Speaker 1: can do all three of these workouts. Hills become resistance,

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Speaker 1: Intervals are speed, and endurance is endurance. It's steady state.

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Speaker 1: So if you're doing three cardio workouts a week, these

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Speaker 1: are three great ways to mix it up. And again

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Speaker 1: psychological and physiological benefits. Okay, so back to the endurance training.

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Speaker 1: When you do endurance training, you have cellular changes. They

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Speaker 1: allow you and result in the ability to sustain longer

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Speaker 1: levels of low intensity muscle contractions without fatiguing. So people go, well,

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Speaker 1: what what are the benefits of endurance exercise? How? How

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Speaker 1: do those changes? How do I suddenly get quote unquote

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Speaker 1: you know there are different terms, uh, stamina, people like

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Speaker 1: to that that is an older term, but stamina, that

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Speaker 1: that is what people understand. So if you use that term,

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Speaker 1: if you want to use that term, doing steady state

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Speaker 1: workouts will help improve your stamina, and it happens at

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Speaker 1: a cellular level. Hills gonna improve your stamina, gonna be

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Speaker 1: interval training. You're gonna burn more calories because it is

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Speaker 1: a form of interval training. That's what I love about

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Speaker 1: hills because it takes the guess workout. You run to

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Speaker 1: the top of the hill, you walk down. Interval training,

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Speaker 1: you go how long do I do it? What speed? Hills,

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Speaker 1: it's pretty self selecting. You can only run up so hard.

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Speaker 1: And let me say this, if any of you have

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Speaker 1: been to Maui, one of the greatest hill workouts I

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Speaker 1: ever did, and one of the greatest workouts and races

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Speaker 1: I ever participated in, was the Run to the Sun,

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Speaker 1: a magical race. We ran from sea level the Mauie

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Speaker 1: Mall thirty six miles to the top of Mount Holaka

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Speaker 1: volcano ten thousand feet. I should do a whole show

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Speaker 1: on that. It was so amazing, and I learned that

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Speaker 1: I'm really bad at altitude, but it was amazing. And

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Speaker 1: you know, it's crazy to think of running up this volcano,

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Speaker 1: but at some point you just you find a pace.

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Speaker 1: You can only go so fast. So that's why hills

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Speaker 1: are so powerful. You are asking your lower leg muscles

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Speaker 1: to do more, You're asking your heart to do a

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Speaker 1: little more. So, my gosh, one workout that confers a

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Speaker 1: whole host of benefits running hills and then Finally, intervals

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Speaker 1: and only give you a little bit more of the science.

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Speaker 1: So interval training. There's something called your anaerobic threshold. Okay,

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Speaker 1: and we're now we're talking lactic acid getting out of breath,

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Speaker 1: and I want to get too deep again into the

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Speaker 1: weeds with the science here. But you have your v

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Speaker 1: O two max, which is the amount of oxygen your

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Speaker 1: body can utilize, and part of that is genetic and

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Speaker 1: part of its trainable. The strongest endurance athletes generally have

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Speaker 1: really high v O two max. That's the engine, how

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Speaker 1: big your engine is. But then you're a t threshold,

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Speaker 1: your ventilatory threshold. That's pretty much for argument's sake, to

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Speaker 1: clarify the point at which you start to lose your breath,

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Speaker 1: the point at which lactic acid builds up and and

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Speaker 1: your body is not clearing it. Here's the great news

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Speaker 1: is that's a trainable level, much more so than v

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Speaker 1: O two max. And I've had clients, or had clients

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Speaker 1: years ago lower v O two max. So the engine

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Speaker 1: wasn't as big, but the percent at which the lactic

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Speaker 1: acid formed was much higher. Had one guy in particular,

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Speaker 1: he had a pretty low v O two max, wasn't

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Speaker 1: born with great genetics, but he did so much interval

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Speaker 1: training that he pushed And this is just kind of

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Speaker 1: what you need to understand. He pushed that a t

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Speaker 1: threshold up up, up, so the point at which he

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Speaker 1: got out of breath was really high relative to what

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Speaker 1: he was born with. And again I feel people eyes

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Speaker 1: glazing over. But so just think about like running up steps, right,

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Speaker 1: people all the time? Oh, run up steps, I get

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Speaker 1: so out of breath. The more you run up steps,

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Speaker 1: the more you do interval training, the point at which

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Speaker 1: you get out of breath is pushed back, all right,

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Speaker 1: So those intensities you can sustain higher intensities without feeling

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Speaker 1: that out of breath, if that makes sense. Okay, so

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Speaker 1: you are, you're getting stronger. So endurance training the point

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Speaker 1: to which fatigue. You can go longer, for longer periods

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Speaker 1: of time without fatiguing when you do interval training. And

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Speaker 1: again hills are a form of that. You get out

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Speaker 1: of breath at higher intensities, not lower, So you're pushing

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Speaker 1: up you're ceiling at which you get out of breath.

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Speaker 1: All right, one more quick break. When we come back.

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Speaker 1: I'm gonna give you the way to do this. You

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Speaker 1: go Okay, great, three different workouts, but I need to

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Speaker 1: know again how I incorporate them into my workouts. When

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Speaker 1: we come back, I'm gonna put it all together. We'll

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Speaker 1: be right back, all right. Three great cardio workouts to

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Speaker 1: dramatically change so many different things, your fitness level, your

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Speaker 1: calorie burn, if weight loss is all as it is

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Speaker 1: for so many people, this will help. And let me

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Speaker 1: say it one time. When you do the same workout

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Speaker 1: over and over cardio wise, you get better at it.

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Speaker 1: You start burning fewer calories. So that is one reason

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Speaker 1: you plateau. The more efficient you are doing something, the

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Speaker 1: fewer cowies you burn. Always use the example that I'm

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Speaker 1: still a pretty inefficient swimmer, so i burn more cowies

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Speaker 1: than most people, uh, because I'm wasting more energy. So

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Speaker 1: if you keep running the same three miles or walking

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Speaker 1: the same three miles, you get stronger, you get more efficient,

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Speaker 1: you burn fewer calories. That's why the weight loss changes.

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Speaker 1: So if that is a goal, you need to do

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Speaker 1: these three different cardio workouts if you want to continue

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Speaker 1: to see results. So steady state that makes sense. That's

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Speaker 1: pretty self explanatory for most of you out there. So

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Speaker 1: that's a comfortable pace that you can hold for a

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Speaker 1: long period of time. And again that to me, let

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Speaker 1: me put into perspective, like if you're a marathon or

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Speaker 1: training for a longer race, that's your Sunday workout, right,

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Speaker 1: that's your endurance. It's low level, it's longer duration, and

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Speaker 1: that's when you have more time. And that may be

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Speaker 1: you going for an hour, hour and a half walk

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Speaker 1: with the dogs, then two hills. Second type of workout.

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Speaker 1: Now you may be on a treadmill, you may be

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Speaker 1: on a bike, on the elliptical. I always want to

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Speaker 1: do that workout. The warm up I should say three

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Speaker 1: minutes to five minutes or so, can be longer. You

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Speaker 1: could do ten. So let me give you a thirty

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Speaker 1: minute He'll work out five to ten minutes warming up

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Speaker 1: super easy, then thirty seconds incline. Now, if you're outside,

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Speaker 1: find a hill that takes you thirty seconds to power

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Speaker 1: walk up, run up, you run up thirty seconds, you

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Speaker 1: walk down super easy. Remember what I said, super hard,

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Speaker 1: super easy to recover. And if you're doing it on

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Speaker 1: a treadmill, that's sixty nine seconds. Give yourself two to

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Speaker 1: three ratio. So if you're going up for thirty which

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Speaker 1: is a pretty long time, by the way, try it

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Speaker 1: on a treadmill going up an incline for thirty and

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Speaker 1: then bring it flat, walk to recover, by the way,

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Speaker 1: and what's the incline. Play around with that. If you're

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Speaker 1: just starting out, don't put it at ten percent, you know,

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Speaker 1: give it a couple percent. It all matters, It will

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Speaker 1: all change, so experiment with that. So five to ten

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Speaker 1: minute warm up, ten minutes or so of hills ten

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Speaker 1: fift depending on how much time you have. If you

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Speaker 1: have less time, five minutes, you know, thirty seconds up,

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Speaker 1: one minute down, walk to recover, and then you always

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Speaker 1: want to do that cool down three to five minutes

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Speaker 1: or so, or a little longer if you have the time,

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Speaker 1: So warm up hills thirty to sixty seconds, depending on

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Speaker 1: the time and your fitness level. And again you generally

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Speaker 1: want to at the very least a one to one

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Speaker 1: ratio for most people who are doing this for the

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Speaker 1: first time. So if you're if you run for thirty

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Speaker 1: seconds up the hill, you want to walk for at

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Speaker 1: least thirty And if you're doing it outside, it's obviously

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Speaker 1: gonna take you longer to walk down, right If you

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Speaker 1: run up a little faster and now you're walking. Just

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Speaker 1: that's why it's so powerful and easy to do outside.

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Speaker 1: So there's three um or different ways to do that,

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Speaker 1: the hills inside or outside. And again if you're using

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Speaker 1: a bike or an elliptical, you just up that resistance

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Speaker 1: as if you're going up a hill. So fun. Right,

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Speaker 1: It's like when I used to teach group cycling classes.

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Speaker 1: Those are your hills. You slow it down, you increase.

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Speaker 1: Oh my gosh, I get excited. I love teaching those classes.

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Speaker 1: I do them on my own. Now throw on some

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Speaker 1: music and do some hills. And finally, intervals. I would say,

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Speaker 1: one final time, if you have not listened to the

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Speaker 1: show with Dr Michelle Olsen, please do so much more

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Speaker 1: information there then I will give you right now. But

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Speaker 1: it's speed, right, it's go hard for short amounts of

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Speaker 1: time and recover, So same format as hills. You do

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Speaker 1: that warm up, but instead of resistance, it's speed. And

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Speaker 1: when you're going hard again, a minute is a long

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Speaker 1: time for most people. Okay, when you're doing true intervals

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Speaker 1: and intervals do not have to be long. They just

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Speaker 1: need to be challenging to be effective. You know, when

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Speaker 1: you listen to that Olsen interview, we talked about Tobata,

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Speaker 1: which was twenty seconds of all out effort with only

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Speaker 1: ten seconds of rest. That's different, but twenty seconds can

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Speaker 1: be brutal when you're going hard. So that's the great news.

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Speaker 1: This is the workout when you have let's say twenty

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Speaker 1: minutes or so, and you can go longer if you want.

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Speaker 1: But when you go longer, it's generally the warm up,

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Speaker 1: in the cool down and a couple more intervals maybe,

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Speaker 1: but that five to ten minute warm up and it

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Speaker 1: maybe thirty second sprintond walk repeat that four to ten times.

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Speaker 1: Ten times is a is a lot for most people.

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Speaker 1: Thirty second sprint, scond walk to recover, repeat and then

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Speaker 1: cool down. And they can be short if you're just

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Speaker 1: starting out, could be ten seconds sprint and a sixty

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Speaker 1: second or or ninety second recovery. That's the beauty of

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Speaker 1: these things is that you can manipulate them. And that's

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Speaker 1: what a great coach does, is he or she manipulates

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00:25:59,720 --> 00:26:03,840
Speaker 1: the word to rest ratios. There you have it, Steady

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Speaker 1: state hills intervals. Three great cardio workouts to maximize your results.

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Speaker 1: Start doing them today. All right, that was fun. I

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Speaker 1: hope you enjoyed that. And I will say one final time,

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Speaker 1: these three workouts. If you're not doing them now, I

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Speaker 1: can't stress enough how great your results will be if

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Speaker 1: you do them. Don't make them complicated, just do them consistently.

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Speaker 1: All right, Thank you for listening. As always, lots more

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Speaker 1: great stuff to come. Please rate the show if you

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Speaker 1: haven't already, Please leave me comments. Love reading them, great feedback.

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Speaker 1: I grab ideas for the show based on what people

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Speaker 1: are asking for and it's super helpful. Tell your friends,

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Speaker 1: tell your family, and my goal. I love what I

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Speaker 1: do beyond measure, and my goal is to help you

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Speaker 1: live your best life, to help you look better, feel better,

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00:27:05,359 --> 00:27:09,959
Speaker 1: and live longer, avoid diseases and injuries and things like

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Speaker 1: that that we do have control over. So much of

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Speaker 1: that science shows us that exercise, healthy eating, positive attitude.

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Speaker 1: There are three things we can control now once you

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Speaker 1: move what you put in your mouth, in your attitude,

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Speaker 1: and those three things can lead to a really long,

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Speaker 1: happy wife. I'm Tom Holland, thank you for listening and

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Speaker 1: believe in yourself. Fitness Disrupted is a production of I

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Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit

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Speaker 1: the I heart Radio app Apple podcasts or wherever you

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Speaker 1: listen to your favorite shows,