1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,200 --> 00:00:16,040 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Hopefully 3 00:00:16,079 --> 00:00:22,040 Speaker 1: by now we can all agree that cardiovascular exercise is important. 4 00:00:23,560 --> 00:00:29,120 Speaker 1: It's important when the number one cause of death our 5 00:00:29,200 --> 00:00:35,000 Speaker 1: heart issues, heart disease, coronary artery disease, all huge issues, 6 00:00:35,680 --> 00:00:41,080 Speaker 1: and cardiovascular exercise is a big part of the solution, 7 00:00:42,000 --> 00:00:43,760 Speaker 1: then we should do it. And this is why I 8 00:00:43,800 --> 00:00:47,480 Speaker 1: talk about how ridiculous it is when you see these 9 00:00:47,520 --> 00:00:50,839 Speaker 1: posts by social media, people who have great genetics who 10 00:00:50,920 --> 00:00:55,400 Speaker 1: say they never do cardio good for you. That's a problem. 11 00:00:55,400 --> 00:00:57,240 Speaker 1: It's not a problem with twenty two or thirty two 12 00:00:57,360 --> 00:01:01,360 Speaker 1: or forty two generally speaking. But it's important. We need 13 00:01:01,400 --> 00:01:03,680 Speaker 1: to move, we need to raise our heart rates, and 14 00:01:03,720 --> 00:01:07,160 Speaker 1: we need to do it frequently. So cardio is important. 15 00:01:08,640 --> 00:01:12,800 Speaker 1: But then it comes down to that question that is 16 00:01:12,920 --> 00:01:15,920 Speaker 1: one of the primary drivers of this show. What do 17 00:01:16,080 --> 00:01:20,800 Speaker 1: I do when it comes to cardio. You've got your treadmill, 18 00:01:20,880 --> 00:01:24,560 Speaker 1: your row or your bike. You're a swimmer, you're a walker, 19 00:01:25,440 --> 00:01:28,959 Speaker 1: so many different ways to do cardio, But how do 20 00:01:29,160 --> 00:01:32,160 Speaker 1: you maximize your time and your results? How do you 21 00:01:32,200 --> 00:01:35,000 Speaker 1: get the most out of your workouts, and I have 22 00:01:35,120 --> 00:01:40,000 Speaker 1: done a handful of podcasts that have been actually more specific. 23 00:01:40,640 --> 00:01:43,759 Speaker 1: I'm going to talk about low intensity, steady state training 24 00:01:44,319 --> 00:01:49,240 Speaker 1: lists is the acronym for that. And then we're gonna 25 00:01:49,280 --> 00:01:54,200 Speaker 1: talk about, of course, something you cannot get away from 26 00:01:54,240 --> 00:01:57,120 Speaker 1: in the media, and I have written at length about 27 00:01:57,120 --> 00:01:59,440 Speaker 1: it and talked about it at length to high intensity 28 00:01:59,480 --> 00:02:05,800 Speaker 1: intervals raining. And then what's the in between? Is there 29 00:02:05,840 --> 00:02:08,359 Speaker 1: an in between? Well, yes there is for me and 30 00:02:08,360 --> 00:02:14,440 Speaker 1: for many others in this business who share my philosophy. 31 00:02:14,560 --> 00:02:20,000 Speaker 1: And so these are my three cardio zones. Now there 32 00:02:20,000 --> 00:02:25,960 Speaker 1: are more, and I will explain what that means. But 33 00:02:26,280 --> 00:02:30,360 Speaker 1: this is yet another perfect example of keep it simple stupid. 34 00:02:31,360 --> 00:02:35,600 Speaker 1: When it comes to fitness. We can get really complicated. 35 00:02:37,720 --> 00:02:42,000 Speaker 1: But there's no reason. There's actually reason not to, I 36 00:02:42,040 --> 00:02:48,640 Speaker 1: would argue. And that's why my first book I was 37 00:02:48,680 --> 00:02:51,480 Speaker 1: writing right out of grad school, you know, fresh with 38 00:02:51,520 --> 00:02:55,919 Speaker 1: all that information exercise science, sports psychology, all this great 39 00:02:55,919 --> 00:02:59,280 Speaker 1: information fresh in my head. And got that first book 40 00:02:59,320 --> 00:03:04,560 Speaker 1: deal twelve Week Try Athlete, first Edition, and I was 41 00:03:04,600 --> 00:03:08,799 Speaker 1: all excited to write the training plans. And as I 42 00:03:08,880 --> 00:03:12,440 Speaker 1: sat down to figure out and and and work on 43 00:03:12,480 --> 00:03:18,520 Speaker 1: the outline and and my basic philosophy behind it. I 44 00:03:18,600 --> 00:03:20,799 Speaker 1: was gonna keep it simple. So in other words, the 45 00:03:21,160 --> 00:03:24,919 Speaker 1: competitors books out there, many of the top books at 46 00:03:24,919 --> 00:03:31,240 Speaker 1: the time, and they're still around today. Complicated, complicated. Now, 47 00:03:31,280 --> 00:03:34,480 Speaker 1: there are certain people, it's this very small percentage that 48 00:03:34,680 --> 00:03:39,040 Speaker 1: can benefit from that and want to be that specific, 49 00:03:39,240 --> 00:03:42,760 Speaker 1: but there are problems. I would argue with that specificity, 50 00:03:45,440 --> 00:03:49,240 Speaker 1: most of you don't care and don't need it, and 51 00:03:49,280 --> 00:03:51,960 Speaker 1: even those who do care, most of you, I would argue, 52 00:03:52,120 --> 00:03:54,600 Speaker 1: you don't need it. You need to be more consistent 53 00:03:54,880 --> 00:04:01,400 Speaker 1: than worry about these minute training zones, these very small windows, 54 00:04:02,480 --> 00:04:06,600 Speaker 1: and again I will explain them shortly. But it's yet 55 00:04:06,640 --> 00:04:09,640 Speaker 1: another perfect example of it doesn't have to be complicated. 56 00:04:10,320 --> 00:04:12,440 Speaker 1: And I'm gonna give you my three zones that I 57 00:04:12,520 --> 00:04:16,600 Speaker 1: have used myself and with my clients for decades with 58 00:04:16,680 --> 00:04:20,520 Speaker 1: great success. And as I should say to I have 59 00:04:20,760 --> 00:04:25,440 Speaker 1: never personally followed those more complicated zones, and I have 60 00:04:25,520 --> 00:04:29,719 Speaker 1: had great success. One a small marathon, you know, achieved 61 00:04:29,720 --> 00:04:31,880 Speaker 1: my goals of a sub three hour marathon, a subten 62 00:04:31,880 --> 00:04:37,080 Speaker 1: hour iron Man, So I'm living proof that they work. Yes, 63 00:04:37,120 --> 00:04:41,599 Speaker 1: that's an inn equals one study, and genetics are involved 64 00:04:41,640 --> 00:04:46,719 Speaker 1: as well, but they work and they've worked for me 65 00:04:47,600 --> 00:04:50,039 Speaker 1: and many others as well. Alright, quick break, when we 66 00:04:50,040 --> 00:04:51,800 Speaker 1: come back and get right into it, I'm gonna give 67 00:04:51,800 --> 00:04:54,719 Speaker 1: you the you know, the more specific training zones, and 68 00:04:54,720 --> 00:04:57,320 Speaker 1: then we're gonna dial it down and talk about why 69 00:04:57,360 --> 00:04:59,960 Speaker 1: you're confused. And I get it. The American College is 70 00:05:00,000 --> 00:05:04,080 Speaker 1: Sports Medicines out look and recommendations on intensity. We'll go 71 00:05:04,120 --> 00:05:05,840 Speaker 1: through it all. All right, quick break, we'll be right back, 72 00:05:16,320 --> 00:05:18,960 Speaker 1: and we are back talking about cardio zones. What do 73 00:05:19,000 --> 00:05:21,320 Speaker 1: you do at what level should you do your cardio? 74 00:05:21,640 --> 00:05:25,440 Speaker 1: And I was speaking earlier about high intensity interval training. 75 00:05:25,600 --> 00:05:29,880 Speaker 1: Cannot get away from it, and it is I feel 76 00:05:29,880 --> 00:05:33,200 Speaker 1: like I'm, you know, a broken record sometimes but for 77 00:05:33,279 --> 00:05:36,280 Speaker 1: good reason. You know, it is one of those articles 78 00:05:36,800 --> 00:05:40,479 Speaker 1: commonly put forth as this is the only way to 79 00:05:40,520 --> 00:05:43,320 Speaker 1: do it. Stop wasting your time. You will literally read 80 00:05:43,360 --> 00:05:46,120 Speaker 1: the articles that say, well, intensity, steady state training makes 81 00:05:46,120 --> 00:05:50,159 Speaker 1: you fat. Yeah. No, exercise does not make you fat. People. 82 00:05:51,080 --> 00:05:53,640 Speaker 1: I don't even like the word fat. You are not fat. 83 00:05:53,640 --> 00:05:55,800 Speaker 1: You have fat. We all have fat, we all have 84 00:05:55,960 --> 00:06:01,479 Speaker 1: body fat. But there's no one way. There's no one way. 85 00:06:02,880 --> 00:06:05,480 Speaker 1: And so just like everything else at fitness it's either 86 00:06:05,560 --> 00:06:08,799 Speaker 1: there's one way or there's like a really complicated way. 87 00:06:10,080 --> 00:06:14,960 Speaker 1: And not to disparage this system, because listen, super successful 88 00:06:15,080 --> 00:06:19,640 Speaker 1: for some really high functioning triathletes, runners, things like that. 89 00:06:20,000 --> 00:06:22,960 Speaker 1: But you know, one of the plans, the the kind 90 00:06:22,960 --> 00:06:26,719 Speaker 1: of philosophies that uh I was alluding to earlier, one 91 00:06:26,800 --> 00:06:30,200 Speaker 1: to three, four or five, six, seven zones. Right, So 92 00:06:30,279 --> 00:06:32,960 Speaker 1: in one zone two, zone three, zone four, Zone five A, 93 00:06:33,400 --> 00:06:36,920 Speaker 1: zone five B, zone five C. And these are heart 94 00:06:36,960 --> 00:06:43,599 Speaker 1: rate zones, many within three percentage points. In other words, 95 00:06:43,640 --> 00:06:49,159 Speaker 1: you're gonna go one zone is of a certain number. 96 00:06:51,760 --> 00:06:54,960 Speaker 1: And what again are the issues I have with this 97 00:06:55,080 --> 00:06:58,080 Speaker 1: vast majority of you? Doesn't matter, it's too much, it's 98 00:06:58,120 --> 00:07:02,400 Speaker 1: too complicated. So not only are the zones too complicated, 99 00:07:03,680 --> 00:07:08,680 Speaker 1: but getting you horror actual heart rate zones based on 100 00:07:08,800 --> 00:07:10,920 Speaker 1: the formulas. And I did a show on that too 101 00:07:11,040 --> 00:07:14,200 Speaker 1: quick fittip about your heart rate zones. The only true way, 102 00:07:14,360 --> 00:07:18,120 Speaker 1: or one of the most accurate ways to get your 103 00:07:18,200 --> 00:07:20,400 Speaker 1: zones is to go into a lab. I'm actually getting 104 00:07:20,400 --> 00:07:21,960 Speaker 1: ready to go back in. Have not been in the 105 00:07:22,000 --> 00:07:24,800 Speaker 1: lab in years. Grabbing a friend. We're going back in. 106 00:07:25,480 --> 00:07:27,240 Speaker 1: I want to see what what I am. You know 107 00:07:27,320 --> 00:07:30,320 Speaker 1: all these years later, but you go into a lab, 108 00:07:30,480 --> 00:07:33,040 Speaker 1: you get hooked up to equipment, you have people who 109 00:07:33,080 --> 00:07:35,560 Speaker 1: know how to interpret the data, and you can do 110 00:07:35,600 --> 00:07:39,400 Speaker 1: it on a treadmill, on a bike. Yes, you can 111 00:07:39,480 --> 00:07:42,880 Speaker 1: use those formulas, but just know that to your age 112 00:07:43,080 --> 00:07:47,280 Speaker 1: is inaccurate for many people. And then there are other formulas. 113 00:07:47,280 --> 00:07:49,800 Speaker 1: I don't want to get into them all now, but 114 00:07:49,920 --> 00:07:53,080 Speaker 1: suffice it to say that you start with an inaccurate 115 00:07:53,120 --> 00:07:56,360 Speaker 1: formula or semi accurate at best, and then you try 116 00:07:56,360 --> 00:08:00,280 Speaker 1: to dial it down to seven different zones and stay 117 00:08:00,320 --> 00:08:06,200 Speaker 1: within a couple of percentage points within those zones. That's 118 00:08:06,200 --> 00:08:08,920 Speaker 1: really difficult to do, and again for the vast majority 119 00:08:08,920 --> 00:08:13,880 Speaker 1: of you, completely and utterly unnecessary. I had those quients 120 00:08:13,920 --> 00:08:16,640 Speaker 1: many years ago when I was really coaching uh many 121 00:08:16,720 --> 00:08:20,640 Speaker 1: people for iron Man's and different triathlons and adventure races 122 00:08:20,680 --> 00:08:23,600 Speaker 1: and marathons and have all those things, and some wanted 123 00:08:23,640 --> 00:08:27,080 Speaker 1: those zones, and I would push them. I never use seven, never, 124 00:08:28,920 --> 00:08:33,600 Speaker 1: but I would use fewer, and I would push them hard. 125 00:08:34,200 --> 00:08:38,760 Speaker 1: To the topic today, three zones. Three zones, all right, 126 00:08:39,040 --> 00:08:41,800 Speaker 1: So it depends on your goals. Obviously depends on your 127 00:08:41,800 --> 00:08:46,600 Speaker 1: personality type. But we're talking about what you can actually 128 00:08:46,600 --> 00:08:50,360 Speaker 1: do and why you should do it. Why be this crazy? 129 00:08:50,520 --> 00:08:57,520 Speaker 1: You know this this complicated when the results or I 130 00:08:57,559 --> 00:09:02,640 Speaker 1: would argue no different and for the vast majority of people. Okay, 131 00:09:02,679 --> 00:09:04,080 Speaker 1: and then let me just finish with this. When it 132 00:09:04,080 --> 00:09:07,719 Speaker 1: comes to heart rate. Heart rate is incredibly variable. What 133 00:09:07,720 --> 00:09:09,840 Speaker 1: do I mean by that? So many things can affect 134 00:09:09,840 --> 00:09:16,559 Speaker 1: your heart rate? Caffeine, stress, sickness, lack of sleep, certain drugs, 135 00:09:16,600 --> 00:09:20,520 Speaker 1: things like that. It's incredibly variable. So you take a 136 00:09:20,640 --> 00:09:25,880 Speaker 1: relatively inaccurate formula, you take incredibly small zones, and then 137 00:09:25,920 --> 00:09:29,600 Speaker 1: you take the variability of heart rate. Now we we've 138 00:09:29,600 --> 00:09:32,040 Speaker 1: got a bunch of problems going on, and this is 139 00:09:32,040 --> 00:09:38,120 Speaker 1: why cyclists tend to use power, totally different metric not 140 00:09:38,240 --> 00:09:43,240 Speaker 1: affected in the same way or even remotely close to 141 00:09:43,600 --> 00:09:45,679 Speaker 1: the way heart rate is by what I just described. 142 00:09:46,120 --> 00:09:49,800 Speaker 1: And now there are certain products to measure power while 143 00:09:49,880 --> 00:09:53,400 Speaker 1: running too. So let's just start there. You know that's 144 00:09:53,440 --> 00:10:00,200 Speaker 1: the intro too being super complicated. Okay, So one of 145 00:10:00,240 --> 00:10:03,960 Speaker 1: my three zones, we'll get there in a second. Just quickly, 146 00:10:04,080 --> 00:10:06,960 Speaker 1: I want to give you the American College of Sports Medicine, 147 00:10:07,040 --> 00:10:11,760 Speaker 1: super reputable organization. I have a certification through them, American 148 00:10:11,760 --> 00:10:14,240 Speaker 1: College Sports Medicine really great in cardio. When I was 149 00:10:14,280 --> 00:10:17,920 Speaker 1: getting my certifications, the a c s M was the 150 00:10:17,960 --> 00:10:21,960 Speaker 1: one I wanted for specific you know, knowledge into cardio. 151 00:10:22,320 --> 00:10:24,920 Speaker 1: They have strength as well, but a c s M 152 00:10:25,160 --> 00:10:29,000 Speaker 1: really really good at the cardio cardiovascular component. And for 153 00:10:29,040 --> 00:10:33,280 Speaker 1: those personal trainers out there, the National Strength and Conditioning Association, 154 00:10:33,679 --> 00:10:37,200 Speaker 1: you know, they more known for the strength components. So 155 00:10:38,280 --> 00:10:41,440 Speaker 1: here's part of the confusion. So a c s M 156 00:10:41,480 --> 00:10:46,360 Speaker 1: has their guidelines on intensity, perceived effort, heart rate, and 157 00:10:46,720 --> 00:10:50,520 Speaker 1: let me just start with their recommendation for cardiovascular exercise 158 00:10:50,840 --> 00:10:53,680 Speaker 1: and that quote, substantial health benefits are gained when adults 159 00:10:53,679 --> 00:10:58,520 Speaker 1: achieve hundred fifty minutes per week of moderate intensity exercise 160 00:10:59,120 --> 00:11:06,520 Speaker 1: or minutes of vigorous intensity exercise per week. Now, huge 161 00:11:06,559 --> 00:11:09,640 Speaker 1: part of the problem there is as you are probably 162 00:11:10,600 --> 00:11:17,280 Speaker 1: guessing what's moderate and what's vigorous, what's moderate and what's vigorous. 163 00:11:17,760 --> 00:11:22,320 Speaker 1: This is why so many studies are flawed because of 164 00:11:22,320 --> 00:11:25,880 Speaker 1: self reports. And that's why whenever and you know, I 165 00:11:25,880 --> 00:11:28,319 Speaker 1: will always look at the studies. It's a huge part 166 00:11:28,360 --> 00:11:31,240 Speaker 1: of this show, and we'll break them down though, but 167 00:11:31,320 --> 00:11:33,480 Speaker 1: we have to know that when they are self reports 168 00:11:33,480 --> 00:11:36,840 Speaker 1: what people what you consider moderate, what I consider moderate 169 00:11:36,920 --> 00:11:42,160 Speaker 1: from a perceived intensity standpoint can be totally different. So 170 00:11:42,160 --> 00:11:45,320 Speaker 1: in other words, there are people going around saying they 171 00:11:45,360 --> 00:11:48,800 Speaker 1: do vigorous exercise who really don't based on you know, 172 00:11:48,960 --> 00:11:51,320 Speaker 1: heart rates and things like that. And then the opposite 173 00:11:51,400 --> 00:11:56,520 Speaker 1: is true. And what I found may sound a little harsh, 174 00:11:56,600 --> 00:11:59,720 Speaker 1: but it is true. Super type as don't think they 175 00:11:59,720 --> 00:12:05,400 Speaker 1: go hard enough, and many, especially first time exercisers, I 176 00:12:05,400 --> 00:12:07,720 Speaker 1: think they're going hard when they have room to go harder. 177 00:12:09,280 --> 00:12:14,520 Speaker 1: That's just my experience and it's many, many years, and 178 00:12:14,520 --> 00:12:16,800 Speaker 1: it's the in between. It's the excessive moderation. Here we go, 179 00:12:16,880 --> 00:12:20,320 Speaker 1: getting back to that OAS and this will play into 180 00:12:20,360 --> 00:12:24,360 Speaker 1: my zones. So that is what the American College Sports 181 00:12:24,440 --> 00:12:28,320 Speaker 1: Medicine is recommending as far as cardiovascular exercise per week. 182 00:12:28,440 --> 00:12:31,760 Speaker 1: And now let's look at what they consider to be 183 00:12:32,679 --> 00:12:35,600 Speaker 1: the zones. Okay, perceived effort. And this is where I 184 00:12:35,679 --> 00:12:40,400 Speaker 1: totally disagree. Okay, So they're using a scale of one 185 00:12:40,400 --> 00:12:42,240 Speaker 1: to ten, which is the one I prefer. There's the 186 00:12:42,280 --> 00:12:44,640 Speaker 1: board scale one to twenty. I always found that to 187 00:12:44,720 --> 00:12:49,080 Speaker 1: be even more confusing for my purposes and my clients 188 00:12:49,080 --> 00:12:51,640 Speaker 1: over the years. Okay, so scale between one to ten. 189 00:12:51,880 --> 00:12:55,160 Speaker 1: According to the American College of Sports Medicine, moderate is 190 00:12:55,240 --> 00:13:00,200 Speaker 1: a perceived exertion of three to four that's modern, right, 191 00:13:01,760 --> 00:13:07,840 Speaker 1: and vigorous is five to seven. I disagree. I disagree. 192 00:13:07,920 --> 00:13:12,880 Speaker 1: Now the problem here is individual variation. Right, you get 193 00:13:12,880 --> 00:13:19,160 Speaker 1: a hardcore athlete and asked them a pain level, you 194 00:13:19,240 --> 00:13:23,920 Speaker 1: know what is there for is someone else's nine. So 195 00:13:24,040 --> 00:13:28,920 Speaker 1: that's why this is tricky. But I would just im 196 00:13:29,000 --> 00:13:31,800 Speaker 1: not would I have an issue just with those numbers 197 00:13:31,800 --> 00:13:40,480 Speaker 1: to begin with? For me? Three to four is easy, 198 00:13:40,800 --> 00:13:47,920 Speaker 1: five to six would be moderate, seven to ten would 199 00:13:47,960 --> 00:13:53,600 Speaker 1: be hard. And let me just give you their heart rates. 200 00:13:54,960 --> 00:14:00,480 Speaker 1: So again, American College Sports Medicine modern intensity exercises estimated 201 00:14:00,520 --> 00:14:07,000 Speaker 1: at of your heart rate max and vigorous seventy. And 202 00:14:07,040 --> 00:14:09,880 Speaker 1: the target heart rate they're using is to minus your 203 00:14:09,920 --> 00:14:13,040 Speaker 1: age times your heart rate max. Obviously, so the age 204 00:14:13,040 --> 00:14:16,560 Speaker 1: graded heart rate formula. Now, most people are gonna do that. 205 00:14:16,600 --> 00:14:19,000 Speaker 1: Math can't do that. Math don't have the right number 206 00:14:19,040 --> 00:14:21,320 Speaker 1: to start with to begin with. Oftentimes, even when it 207 00:14:21,400 --> 00:14:26,160 Speaker 1: is towns your age, So I oftentimes throughout the heart 208 00:14:26,240 --> 00:14:29,240 Speaker 1: rate to begin with. Listen, it's as simple as this. People. 209 00:14:30,480 --> 00:14:32,720 Speaker 1: I used to go to people's houses right when poor 210 00:14:32,840 --> 00:14:35,640 Speaker 1: and the different heart rate monitors came out. Most people 211 00:14:35,680 --> 00:14:38,880 Speaker 1: can't even set up their own watches better now than 212 00:14:38,880 --> 00:14:42,160 Speaker 1: it was years ago, much easier. But my point is 213 00:14:42,680 --> 00:14:45,960 Speaker 1: quick aside, like the fitness technology, there's so much going 214 00:14:46,000 --> 00:14:48,120 Speaker 1: on and you just want to get a workout in. 215 00:14:49,000 --> 00:14:56,040 Speaker 1: Keep it simple, Keep it simple, all right. So don't 216 00:14:56,040 --> 00:14:59,680 Speaker 1: necessarily have an issue with the minutes per week. That's fine. 217 00:15:00,720 --> 00:15:05,480 Speaker 1: I think most people are gonna count. I just want 218 00:15:05,480 --> 00:15:08,119 Speaker 1: you to move more, to pick your number of workouts 219 00:15:08,120 --> 00:15:13,480 Speaker 1: per week, start to you know, dial in those. If 220 00:15:13,520 --> 00:15:17,000 Speaker 1: that works for you though, that's fine. But the moderate 221 00:15:17,080 --> 00:15:19,440 Speaker 1: and vigorous I think this is a huge part of 222 00:15:19,440 --> 00:15:21,440 Speaker 1: the problem. I know this is a huge part of 223 00:15:21,480 --> 00:15:24,520 Speaker 1: the problem, okay, And we're making things too complicated when 224 00:15:24,560 --> 00:15:27,680 Speaker 1: they don't need to be, and vice versa. And let 225 00:15:27,720 --> 00:15:30,360 Speaker 1: me just say one final time with the seven zone system. 226 00:15:30,480 --> 00:15:32,840 Speaker 1: That is, those are books that are generally speaking to 227 00:15:33,040 --> 00:15:36,320 Speaker 1: cyclists and triathletes and people like that. But I just 228 00:15:36,320 --> 00:15:38,520 Speaker 1: wanted to give you those extremes because there's not much 229 00:15:38,520 --> 00:15:41,400 Speaker 1: in the middle except for the three zones I'm going 230 00:15:41,440 --> 00:15:44,040 Speaker 1: to give you. All right, let's do one final break 231 00:15:44,080 --> 00:15:45,480 Speaker 1: when we come back and to give you them, and 232 00:15:45,480 --> 00:15:47,400 Speaker 1: we're gonna talk about them, all right, and I'm gonna 233 00:15:47,400 --> 00:15:50,600 Speaker 1: give you a plan on how you could break down 234 00:15:50,640 --> 00:15:53,520 Speaker 1: your week with the different zones and different types of 235 00:15:53,560 --> 00:15:55,680 Speaker 1: workouts for your cardio to get the most out of it, 236 00:15:55,720 --> 00:15:57,920 Speaker 1: because I always want you to have when it makes 237 00:15:57,960 --> 00:16:01,240 Speaker 1: sense with the topic, actionable information you can use right away. 238 00:16:01,240 --> 00:16:13,800 Speaker 1: All right, final break, We'll be right back talking about 239 00:16:13,840 --> 00:16:18,920 Speaker 1: the different types of cardio intensities, the confusion that is there. 240 00:16:19,640 --> 00:16:23,680 Speaker 1: And listen, I have to say one final time, when 241 00:16:23,680 --> 00:16:26,400 Speaker 1: it comes to perceived exertion, what's hard to you as 242 00:16:26,480 --> 00:16:33,720 Speaker 1: hard for the most part. But this is why having 243 00:16:33,720 --> 00:16:39,280 Speaker 1: a trainer, having a workout partner, exercising with a group 244 00:16:40,240 --> 00:16:44,160 Speaker 1: can be so beneficial on multiple levels. Adherence all of 245 00:16:44,200 --> 00:16:51,040 Speaker 1: those things fun, but it also research shows makes you 246 00:16:51,080 --> 00:16:56,800 Speaker 1: go harder. So exercising by yourself and exercising in a 247 00:16:56,880 --> 00:17:02,440 Speaker 1: group one of the original sports psychology. You know, studies 248 00:17:02,880 --> 00:17:06,320 Speaker 1: cyclists biking by themselves than biking in a group. When 249 00:17:06,359 --> 00:17:09,840 Speaker 1: do you think they went faster? Okay? Because perceived exertion 250 00:17:10,040 --> 00:17:16,840 Speaker 1: is lower in those situations for many people. So this 251 00:17:16,920 --> 00:17:21,600 Speaker 1: is why over the many decades in this industry. I 252 00:17:21,720 --> 00:17:25,159 Speaker 1: have had an adhere to this philosophy of keep it 253 00:17:25,240 --> 00:17:32,440 Speaker 1: simple and it works because it's it's it's doable, it's understandable. 254 00:17:33,640 --> 00:17:35,879 Speaker 1: And when it comes to exercise, I get it. People 255 00:17:35,880 --> 00:17:38,359 Speaker 1: are like, you know, I want to get out, I 256 00:17:38,359 --> 00:17:40,639 Speaker 1: want to do it, I want to have fun with it, 257 00:17:40,960 --> 00:17:42,840 Speaker 1: I want to do it again. I want to see results. 258 00:17:45,680 --> 00:17:48,200 Speaker 1: So I say frequently on the show, and back when 259 00:17:48,200 --> 00:17:50,560 Speaker 1: I was writing that first book, I had to make 260 00:17:50,560 --> 00:17:53,600 Speaker 1: that conscious decision to say, you know, they're gonna people 261 00:17:53,600 --> 00:17:55,920 Speaker 1: that say this isn't complicated enough, this isn't hard enough, 262 00:17:56,119 --> 00:17:59,399 Speaker 1: get that all the time. And that's fine. I'm proud 263 00:17:59,400 --> 00:18:03,720 Speaker 1: of that because my results speak for themselves and yours 264 00:18:03,720 --> 00:18:07,159 Speaker 1: will too. And I love getting in you know, with 265 00:18:07,200 --> 00:18:09,560 Speaker 1: my books and videos and now this show. Over the years, 266 00:18:09,600 --> 00:18:11,560 Speaker 1: like the feedback from people are like, you know, what 267 00:18:12,119 --> 00:18:14,600 Speaker 1: I did, what you said, I gave it time, I 268 00:18:14,680 --> 00:18:21,840 Speaker 1: mixed it up, and I'm seeing results. So yes, high 269 00:18:21,880 --> 00:18:26,159 Speaker 1: intensity interval training is great. Low intensity interval training or 270 00:18:26,200 --> 00:18:29,080 Speaker 1: what I keep saying, low intensity interval training, low intensity 271 00:18:29,160 --> 00:18:35,560 Speaker 1: steady state training also great and necessary. And then the 272 00:18:35,600 --> 00:18:39,359 Speaker 1: middle ground, so those are there, you go, my three zones, 273 00:18:41,080 --> 00:18:45,640 Speaker 1: my three cardio zones. Are easy, we'll talk about that. 274 00:18:47,040 --> 00:18:51,080 Speaker 1: I call it moderate. That's also tempo, so moderate, and 275 00:18:51,119 --> 00:18:56,520 Speaker 1: then hard you go, that's it, Yeah, that's it. But 276 00:18:56,720 --> 00:19:02,040 Speaker 1: the difference is easy is easy z many people go 277 00:19:02,119 --> 00:19:07,479 Speaker 1: too hard during easy, Hard is hard. Many people go 278 00:19:09,280 --> 00:19:12,720 Speaker 1: well both ends of the spectrum not hard enough. It 279 00:19:12,800 --> 00:19:19,560 Speaker 1: is the most often not hard enough. And then the 280 00:19:20,119 --> 00:19:23,679 Speaker 1: middle ground that is, I would argue, and I just 281 00:19:23,720 --> 00:19:26,399 Speaker 1: wrote an article about this the other day, that's the 282 00:19:26,440 --> 00:19:32,520 Speaker 1: tougher zone to find for many people. Because if you're 283 00:19:32,560 --> 00:19:35,639 Speaker 1: truly you know, you know what easy is, you're truly 284 00:19:35,680 --> 00:19:39,480 Speaker 1: listening to your body. Hard is you don't want to 285 00:19:39,520 --> 00:19:44,280 Speaker 1: be there very long, you're out of breath. Easy is easy, 286 00:19:44,320 --> 00:19:47,320 Speaker 1: It should be easy, should be really easy, listen. In 287 00:19:47,400 --> 00:19:50,320 Speaker 1: my opinion, in my experience, you can't go easy enough 288 00:19:52,720 --> 00:19:59,840 Speaker 1: on your easy days and hard This is why do 289 00:20:00,119 --> 00:20:05,640 Speaker 1: ration and intensity. The harder you go, the shorter that duration. 290 00:20:06,480 --> 00:20:08,600 Speaker 1: When someone tells me they're doing you know, a five 291 00:20:08,680 --> 00:20:13,440 Speaker 1: minute interval high intensity, go no you're not. No, you're not. 292 00:20:15,720 --> 00:20:18,800 Speaker 1: High intensity interval workout should be short and the intervals 293 00:20:18,840 --> 00:20:23,359 Speaker 1: should be short. Generally speaking, and my philosophy, my opinion, 294 00:20:23,400 --> 00:20:25,320 Speaker 1: there's many different ways to do it, depending on your goals, 295 00:20:25,480 --> 00:20:30,520 Speaker 1: but recovery should be pretty good. Again, a lot depends 296 00:20:30,560 --> 00:20:32,399 Speaker 1: on your goals and things like that, but for the 297 00:20:32,480 --> 00:20:35,679 Speaker 1: vast majority of you, you should be recovered. You go 298 00:20:35,840 --> 00:20:39,159 Speaker 1: super hard for those interval workouts, and then you recover, 299 00:20:39,320 --> 00:20:41,960 Speaker 1: and then you do it multiple times, you cool down, 300 00:20:42,000 --> 00:20:45,080 Speaker 1: and you're done. They shouldn't be super long, either the 301 00:20:45,119 --> 00:20:56,000 Speaker 1: workouts or the intervals themselves. All right, easy, moderate and hard. Moderate, 302 00:20:56,359 --> 00:20:59,760 Speaker 1: as I said, confusing so moderate. For those of you 303 00:20:59,840 --> 00:21:02,639 Speaker 1: who actually run, you know, have done races, many of 304 00:21:02,640 --> 00:21:04,199 Speaker 1: you in the past, maybe a five k, a ten 305 00:21:04,280 --> 00:21:10,960 Speaker 1: k race. That's that moderate pace, comfortably uncomfortable. And we 306 00:21:10,960 --> 00:21:13,360 Speaker 1: can talk about a t thresholds and things like that. 307 00:21:14,000 --> 00:21:16,960 Speaker 1: Not necessary here, but I just wanted to throw that 308 00:21:17,000 --> 00:21:19,280 Speaker 1: out there. For those of you who are you know, 309 00:21:19,320 --> 00:21:23,600 Speaker 1: cyclist runners, we're talking getting up there right underneath for 310 00:21:23,640 --> 00:21:29,840 Speaker 1: the most part, right underneath, so comfortably uncomfortable. What is that? 311 00:21:29,840 --> 00:21:36,040 Speaker 1: That's a pace generally speaking, five to maybe minutes, roughly speaking, 312 00:21:36,080 --> 00:21:38,639 Speaker 1: depending on what your goals are, how long the workout 313 00:21:38,720 --> 00:21:46,360 Speaker 1: is comfortably uncomfortable. You're not dying, You're just not really comfortable. 314 00:21:46,359 --> 00:21:51,639 Speaker 1: You don't want to be there very long, but you 315 00:21:51,720 --> 00:21:57,960 Speaker 1: can stay at that pace for minutes, depending on your 316 00:21:58,000 --> 00:22:04,320 Speaker 1: fitness level. And so you want variation in all three 317 00:22:04,480 --> 00:22:08,480 Speaker 1: of these zones to get the most out of your workouts. Now, 318 00:22:08,520 --> 00:22:13,800 Speaker 1: I don't care what your goals are weight loss, performance, health. 319 00:22:16,720 --> 00:22:21,840 Speaker 1: Variation is essential to strength training, to cardio for so 320 00:22:21,880 --> 00:22:26,119 Speaker 1: many reasons. You know, I could get into the energy 321 00:22:26,200 --> 00:22:29,760 Speaker 1: systems involved. Uh you know, even have notes here, but 322 00:22:29,760 --> 00:22:31,040 Speaker 1: I don't want to get deep into it. There's the 323 00:22:31,080 --> 00:22:35,200 Speaker 1: aerobic system, you know, your lactic threshold system, the anaerobic 324 00:22:35,240 --> 00:22:38,479 Speaker 1: threshold system, different names for that middle zone, and then 325 00:22:38,480 --> 00:22:41,760 Speaker 1: you're anaerobic, your your high intensity. Now, all three of 326 00:22:41,800 --> 00:22:44,119 Speaker 1: those are at play at any given time. It's just 327 00:22:44,160 --> 00:22:47,160 Speaker 1: the relative input of each one how much how much 328 00:22:47,160 --> 00:22:50,480 Speaker 1: you're in that zone. Right, easy is aerobic, but you 329 00:22:50,560 --> 00:22:52,880 Speaker 1: still have a little bit of the other energy systems 330 00:22:52,920 --> 00:22:56,240 Speaker 1: going on, just very small percentage at any given time. 331 00:22:56,320 --> 00:22:59,240 Speaker 1: But there are benefits to going easy, there are benefits 332 00:22:59,240 --> 00:23:02,040 Speaker 1: to going modern it, and there are benefits to going hard. 333 00:23:02,880 --> 00:23:05,800 Speaker 1: And so let me just finish up this moderate zone. 334 00:23:06,280 --> 00:23:08,879 Speaker 1: I personally love this workout. So for those of you 335 00:23:08,960 --> 00:23:12,639 Speaker 1: with kids, I do this with my I've done it 336 00:23:12,960 --> 00:23:15,200 Speaker 1: a couple of years now, ten years. We started when 337 00:23:15,200 --> 00:23:18,879 Speaker 1: he was nine or ten. He's twelve now. So my 338 00:23:18,920 --> 00:23:23,240 Speaker 1: twelve year old bikes and I run next to him 339 00:23:23,280 --> 00:23:27,000 Speaker 1: and we do sometimes it's generally speaking, a six mile workout. 340 00:23:27,640 --> 00:23:32,360 Speaker 1: So he's biking. How many benefits here, right, spending time 341 00:23:32,480 --> 00:23:38,280 Speaker 1: with your kid, He's getting exercise in outside. Awesome, awesome 342 00:23:38,359 --> 00:23:42,280 Speaker 1: exercising together. We go easy for two miles, we talk, 343 00:23:43,400 --> 00:23:45,679 Speaker 1: have fun, and we have great sidewalks by the way 344 00:23:45,720 --> 00:23:49,080 Speaker 1: where it lives, super safe. Then the middle two miles, 345 00:23:49,280 --> 00:23:51,119 Speaker 1: I tell him to pick up the pace and he 346 00:23:51,200 --> 00:23:54,080 Speaker 1: loves this, and I stay right behind him, kind of 347 00:23:54,160 --> 00:23:57,639 Speaker 1: drafting a little bit, but we get to that comfortably 348 00:23:57,720 --> 00:24:02,720 Speaker 1: uncomfortable pace and I hold that for two miles, and 349 00:24:02,720 --> 00:24:04,720 Speaker 1: then we do the final two miles back down at 350 00:24:04,760 --> 00:24:08,560 Speaker 1: the pace we started at. That is my moderate workout, 351 00:24:08,600 --> 00:24:11,440 Speaker 1: a tempo workout. Again, those of you who are runners 352 00:24:11,800 --> 00:24:14,480 Speaker 1: have read those magazines over the years, you know what 353 00:24:14,480 --> 00:24:17,840 Speaker 1: I'm talking about. But it's that literally, and I'm not 354 00:24:17,960 --> 00:24:21,960 Speaker 1: using that term incorrectly. It's that gray zone. That's the 355 00:24:21,960 --> 00:24:24,120 Speaker 1: gray zone we talk about. But it's right. I call 356 00:24:24,160 --> 00:24:27,159 Speaker 1: it dark gray, right, So gray zone generally speaking in 357 00:24:27,240 --> 00:24:32,600 Speaker 1: my vernacular is not super easy, not super hard, but 358 00:24:32,640 --> 00:24:34,840 Speaker 1: that's where most people stay. So it's just outside easy 359 00:24:34,880 --> 00:24:38,000 Speaker 1: for most people, and there's benefit to that. But this 360 00:24:38,080 --> 00:24:41,639 Speaker 1: is dark ray. This is you're you're getting perilously close 361 00:24:41,760 --> 00:24:46,280 Speaker 1: to you know, your hit workout, but you're underneath it again, 362 00:24:46,320 --> 00:24:50,880 Speaker 1: you can sustain it. It's challenging, it's comfortably uncomfortable. So 363 00:24:51,119 --> 00:24:54,159 Speaker 1: those are my three zones. On my easy days, I 364 00:24:54,200 --> 00:24:58,240 Speaker 1: couldn't go easier. And that's what heart rate monitors are 365 00:24:58,280 --> 00:25:02,800 Speaker 1: really good for people with clients over the years. You 366 00:25:02,880 --> 00:25:07,720 Speaker 1: don't really need in my opinion and experience, Gonna always 367 00:25:07,760 --> 00:25:10,720 Speaker 1: say that, all right, monitors when you go to the 368 00:25:10,760 --> 00:25:14,439 Speaker 1: track when you're at a breath, when you're really pushing it, 369 00:25:14,440 --> 00:25:19,359 Speaker 1: when you're going hard. Body knows now you can use them, 370 00:25:19,400 --> 00:25:22,960 Speaker 1: of course you can, and you know for different reasons 371 00:25:22,960 --> 00:25:26,960 Speaker 1: and tracking your workouts things like that, of course, But 372 00:25:27,160 --> 00:25:29,679 Speaker 1: going easy enough on your easy days that's challenging for 373 00:25:29,720 --> 00:25:33,959 Speaker 1: many people. So my easy days are easy, my tempo 374 00:25:34,080 --> 00:25:37,080 Speaker 1: days I need kind of I love having my son 375 00:25:37,160 --> 00:25:40,720 Speaker 1: with me because it helps immeasurably to get into that 376 00:25:40,800 --> 00:25:44,840 Speaker 1: comfortably uncomfortable zone and still be uh, you know, entertained 377 00:25:44,880 --> 00:25:47,080 Speaker 1: with him and and it's just a great way I 378 00:25:47,119 --> 00:25:51,320 Speaker 1: have found to do it. And then the interval work. 379 00:25:53,240 --> 00:25:56,520 Speaker 1: One specific workout again for those runners is going to 380 00:25:56,600 --> 00:25:58,720 Speaker 1: the track. You do your warm up nice and easy, 381 00:25:58,800 --> 00:26:00,800 Speaker 1: mile two miles, three miles, whatever it is. Then you 382 00:26:01,000 --> 00:26:03,280 Speaker 1: sprint a LAPP and you walk a half the LAPP 383 00:26:03,359 --> 00:26:06,679 Speaker 1: or a full app whatever it is, hard, easy, short. 384 00:26:07,720 --> 00:26:12,560 Speaker 1: So you want these three workouts in your exercise arsenal. 385 00:26:13,520 --> 00:26:18,639 Speaker 1: You know. One final example and uh five zones Runners 386 00:26:18,680 --> 00:26:22,440 Speaker 1: World article. I love the writer, have contributed to many 387 00:26:22,440 --> 00:26:24,399 Speaker 1: of her articles super smart and this again, none of 388 00:26:24,400 --> 00:26:28,560 Speaker 1: these are wrong. I just gave you my issues with them. 389 00:26:28,880 --> 00:26:32,919 Speaker 1: And she says there are five zones, you know, and 390 00:26:32,920 --> 00:26:35,920 Speaker 1: this again Runners World type thing very light, light, moderate, hard, 391 00:26:35,960 --> 00:26:40,639 Speaker 1: and very hard. So zone one very light, fIF of 392 00:26:40,680 --> 00:26:45,679 Speaker 1: max heart rate, zone to light, Zone three moderate, as 393 00:26:45,760 --> 00:26:48,520 Speaker 1: I said, zone four hard, and zone five very hard. 394 00:26:48,680 --> 00:26:51,280 Speaker 1: Now I included this because I generally follow if you've 395 00:26:51,280 --> 00:26:53,320 Speaker 1: listened to the other shows about nutrition five to six 396 00:26:53,359 --> 00:26:56,800 Speaker 1: meals a day, right, And I as I read this, 397 00:26:56,960 --> 00:26:59,000 Speaker 1: and you know, I've read it obviously over the years, 398 00:26:59,080 --> 00:27:02,960 Speaker 1: but wrote it into the notes. Zone five zones. To me, 399 00:27:03,040 --> 00:27:04,800 Speaker 1: it was like oh, this is very similar to five 400 00:27:04,840 --> 00:27:07,320 Speaker 1: meals a day, and what are the challenging meals for 401 00:27:07,400 --> 00:27:09,600 Speaker 1: many people. It's not breakfasts, not launch's not dinner, it's 402 00:27:09,640 --> 00:27:12,239 Speaker 1: the in between. And this is the same thing, in 403 00:27:12,280 --> 00:27:16,800 Speaker 1: my opinion, with trying to follow these five zones. Very 404 00:27:16,920 --> 00:27:20,440 Speaker 1: light light, We'll just go light, you know, very light 405 00:27:20,480 --> 00:27:26,239 Speaker 1: and light. Just go light. So that zone, too is 406 00:27:26,359 --> 00:27:30,600 Speaker 1: challenging to find it. And then so moderate, Zone three 407 00:27:30,720 --> 00:27:35,560 Speaker 1: I love that, right, Zone four hard, Zone five very hard. Well, 408 00:27:35,560 --> 00:27:37,399 Speaker 1: I want you to go easy. I want you to 409 00:27:37,400 --> 00:27:41,680 Speaker 1: go moderate. I want you to go very hard. If 410 00:27:41,680 --> 00:27:43,560 Speaker 1: you want to follow other zone, totally up to you. 411 00:27:44,280 --> 00:27:46,720 Speaker 1: I'm just saying this is like when I go out 412 00:27:46,720 --> 00:27:50,440 Speaker 1: the door, I go I did it this morning, four 413 00:27:50,480 --> 00:27:54,480 Speaker 1: miles easy, super easy. And I was thinking about this 414 00:27:54,720 --> 00:27:58,320 Speaker 1: and the show because I just read a guy I 415 00:27:58,359 --> 00:28:01,280 Speaker 1: had gone to high school with who posted his ten 416 00:28:01,320 --> 00:28:05,200 Speaker 1: mile run and said, you know, super slow, but whatever, 417 00:28:06,200 --> 00:28:09,399 Speaker 1: now he's my age, he's actually a year two older. 418 00:28:11,720 --> 00:28:14,199 Speaker 1: That's awesome, Like, you're easy to run ten miles in 419 00:28:14,240 --> 00:28:16,680 Speaker 1: your fifties. There are many people that can't do that. 420 00:28:17,600 --> 00:28:19,760 Speaker 1: Who cares? So if you want to listen to my show, 421 00:28:19,800 --> 00:28:23,080 Speaker 1: you know ways nine ways my workouts have changed post fifty. 422 00:28:23,200 --> 00:28:24,919 Speaker 1: It's all in there, and actually I'm gonna send it 423 00:28:24,960 --> 00:28:27,760 Speaker 1: to him to make him understand feel better about what 424 00:28:27,800 --> 00:28:33,919 Speaker 1: he's doing. But I went out this morning easy. My 425 00:28:34,000 --> 00:28:39,640 Speaker 1: next run workout is going to be hard intervals. So 426 00:28:40,120 --> 00:28:45,600 Speaker 1: there you have it. Now here's a quick way. Now 427 00:28:45,960 --> 00:28:48,320 Speaker 1: you know, I'm a big fan for many people running 428 00:28:48,320 --> 00:28:51,440 Speaker 1: on non consecutive days. This violates that somewhat, but I 429 00:28:51,440 --> 00:28:53,200 Speaker 1: just want to give you a basic framework of one 430 00:28:53,200 --> 00:28:55,239 Speaker 1: way you could structure a week. And this is if 431 00:28:55,240 --> 00:28:58,200 Speaker 1: you're running five times a week, Okay, taking these three 432 00:28:58,280 --> 00:28:59,960 Speaker 1: zones into account and go, okay, what do I do? 433 00:29:00,040 --> 00:29:04,520 Speaker 1: How do I make that a schedule? So Monday rest day? 434 00:29:04,920 --> 00:29:09,840 Speaker 1: Monday rest day. Most runners training for things like Marathon's half. 435 00:29:09,880 --> 00:29:12,040 Speaker 1: You know, whatever, any of you exercising, you need a 436 00:29:12,120 --> 00:29:16,080 Speaker 1: rest day. And if you're like me and Saturday and 437 00:29:16,120 --> 00:29:19,680 Speaker 1: Sunday you do more because you're outside, you know, kids, 438 00:29:20,080 --> 00:29:23,400 Speaker 1: you have more time. And generally speaking, many people will 439 00:29:23,440 --> 00:29:27,560 Speaker 1: do their biggest a bout of exercise on a Sunday. 440 00:29:27,600 --> 00:29:29,479 Speaker 1: And that could be tennis, that could be you know, 441 00:29:30,000 --> 00:29:31,760 Speaker 1: carrying your golf bat. I don't care what it is. 442 00:29:31,840 --> 00:29:33,880 Speaker 1: Sundays are generally when you can do the most. So 443 00:29:33,880 --> 00:29:37,760 Speaker 1: Monday rest day, Tuesday you're high intensity interval training. That's 444 00:29:37,760 --> 00:29:41,480 Speaker 1: your hit day. And many athletes will do that as well. 445 00:29:42,560 --> 00:29:46,720 Speaker 1: You know they play on the weekends. Monday's off, Tuesday, boom, 446 00:29:46,760 --> 00:29:51,600 Speaker 1: you're rested, You're ready. Wednesday, that's your recovery day, low intensity, 447 00:29:51,640 --> 00:29:56,680 Speaker 1: steady state intervals on Tuesday, low intensity, steady state recovery day, 448 00:29:56,720 --> 00:29:59,120 Speaker 1: active recovery if you want to call it that. But 449 00:29:59,280 --> 00:30:04,760 Speaker 1: you're easy aerobic day. Thursday, now that's your tempo day. 450 00:30:07,520 --> 00:30:10,960 Speaker 1: That's your go comfortably uncomfortable, longer chunk of time. Let 451 00:30:11,040 --> 00:30:15,400 Speaker 1: me say this, that also teaches you to have endurance 452 00:30:15,520 --> 00:30:17,840 Speaker 1: mental and physical right to hold a paste for a 453 00:30:17,920 --> 00:30:20,920 Speaker 1: longer amount of time. This great high intensity interval training, 454 00:30:20,960 --> 00:30:24,959 Speaker 1: but you know thirty second second sixty second intervals, they 455 00:30:25,000 --> 00:30:28,120 Speaker 1: are going to increase your durance if you want to 456 00:30:28,160 --> 00:30:31,320 Speaker 1: call it stamina whatever, the term is, your ability to 457 00:30:31,400 --> 00:30:34,240 Speaker 1: hold a higher sustained pace for a longer amount of time. 458 00:30:36,000 --> 00:30:39,040 Speaker 1: But that tempo paste not only does that, but it 459 00:30:39,040 --> 00:30:41,480 Speaker 1: helps with that mental side, right if you are someone 460 00:30:41,480 --> 00:30:48,080 Speaker 1: who is competing at whatever level. Okay, so Thursday tempo Friday, 461 00:30:48,480 --> 00:31:00,760 Speaker 1: this is hit again, but hills, so bike elliptical running 462 00:31:01,000 --> 00:31:03,040 Speaker 1: if you can make it hills, if you have the 463 00:31:03,080 --> 00:31:06,400 Speaker 1: ability to change the incline. Now you are killing two 464 00:31:06,440 --> 00:31:09,320 Speaker 1: birds with one stone. Now you're getting interval training and 465 00:31:09,440 --> 00:31:13,680 Speaker 1: strength work at the same time. So Friday would be 466 00:31:13,680 --> 00:31:17,480 Speaker 1: your second hit workout. And if you can incorporate resistance 467 00:31:17,600 --> 00:31:23,360 Speaker 1: hills type work into that as well, even better. Right, 468 00:31:24,440 --> 00:31:29,880 Speaker 1: So Tuesday's hit workouts just speed Friday. If you can 469 00:31:29,880 --> 00:31:39,360 Speaker 1: incorporate intensity with resistance, even better. Mix Saturday rest another 470 00:31:39,440 --> 00:31:42,520 Speaker 1: day off. You just did another hit workout, take a 471 00:31:42,600 --> 00:31:47,880 Speaker 1: day off, and then Sunday is your longest low intensity 472 00:31:47,920 --> 00:31:53,240 Speaker 1: steady state workout. That is just a great way to 473 00:31:53,440 --> 00:31:57,520 Speaker 1: mix up your workouts, to keep your body guessing, to 474 00:31:57,840 --> 00:32:02,880 Speaker 1: keep your your mind in g aged and excited. Because 475 00:32:02,920 --> 00:32:07,440 Speaker 1: generally speaking, you know, you may love hit, you may 476 00:32:07,640 --> 00:32:10,720 Speaker 1: hate low intensity steady state, so you're gonna mix it up. 477 00:32:13,840 --> 00:32:16,880 Speaker 1: But I will leave you with when I often leave 478 00:32:16,920 --> 00:32:20,560 Speaker 1: you with. Most people do one thing. You know, you 479 00:32:20,600 --> 00:32:21,920 Speaker 1: do what you love, you do what you're good at. 480 00:32:22,840 --> 00:32:24,720 Speaker 1: You're the endurance guy. You go out and you run 481 00:32:24,920 --> 00:32:28,120 Speaker 1: you know, long distances, but you don't do the strength work. 482 00:32:28,200 --> 00:32:30,240 Speaker 1: You don't do the interval training and you're gonna have 483 00:32:30,240 --> 00:32:33,120 Speaker 1: problems over time, or you just do hit training way 484 00:32:33,120 --> 00:32:36,600 Speaker 1: too often and over time that's going to be an issue. 485 00:32:40,320 --> 00:32:43,120 Speaker 1: Or here's someone who's just like, come, I really don't 486 00:32:43,200 --> 00:32:46,720 Speaker 1: like the treadmill or the elliptical or whatever it is. 487 00:32:47,120 --> 00:32:48,920 Speaker 1: And a huge part of that is because you don't 488 00:32:48,920 --> 00:32:52,640 Speaker 1: have a plan and you're not seeing results. And when 489 00:32:52,720 --> 00:32:56,040 Speaker 1: you structure it this way and when you say, Okay, 490 00:32:56,040 --> 00:32:59,880 Speaker 1: I'm gonna do a twenty minute hit workout, which is shorter, right, 491 00:33:00,040 --> 00:33:02,600 Speaker 1: and there's huge value in that regardless of the type 492 00:33:02,640 --> 00:33:07,280 Speaker 1: of exercise you use that hit formula four. And then 493 00:33:07,400 --> 00:33:08,880 Speaker 1: on the weekend you're like, yeah, you know what, I 494 00:33:08,920 --> 00:33:11,920 Speaker 1: want to go ride my bike with my kids. Easy though, 495 00:33:12,840 --> 00:33:18,680 Speaker 1: that's your list workout, your low intensity, steady state. But 496 00:33:19,120 --> 00:33:24,880 Speaker 1: this has worked for me for decades. You know, go easy, 497 00:33:24,920 --> 00:33:26,840 Speaker 1: go hard, go home, and then in the middle, do 498 00:33:26,920 --> 00:33:29,600 Speaker 1: that moderate workout. And I'll be talking much more about 499 00:33:29,640 --> 00:33:32,360 Speaker 1: those moderate workouts because again, they're challenging, they're they're kind 500 00:33:32,360 --> 00:33:34,920 Speaker 1: of hard to find that zone. But I want you 501 00:33:35,000 --> 00:33:40,560 Speaker 1: to constantly think comfortably uncomfortable, dark gray, not that light 502 00:33:40,640 --> 00:33:44,120 Speaker 1: gray which is just outside easy. This is dark gray, 503 00:33:44,200 --> 00:33:49,480 Speaker 1: which is just underhard, but you can hold it for 504 00:33:49,520 --> 00:33:54,480 Speaker 1: an extended period of time. Okay, enough my three cardio zones. 505 00:33:58,880 --> 00:34:01,480 Speaker 1: Try it. Let me know how it works for you, 506 00:34:02,360 --> 00:34:05,560 Speaker 1: all right, Please subscribe to the show. Rate this show. 507 00:34:06,400 --> 00:34:08,440 Speaker 1: It takes two seconds. Come on if you haven't done that. 508 00:34:08,880 --> 00:34:11,160 Speaker 1: And if you want to comment where you listen, that 509 00:34:11,280 --> 00:34:15,279 Speaker 1: is awesome. Please do social media hashtag Fitness Disrupted. I 510 00:34:15,320 --> 00:34:16,920 Speaker 1: will see it. And if you want to reach out, 511 00:34:16,920 --> 00:34:19,520 Speaker 1: I love hearing from you. Getting ready to record the 512 00:34:19,600 --> 00:34:24,399 Speaker 1: next listener mailbag show, which is the questions you reach 513 00:34:24,440 --> 00:34:27,279 Speaker 1: out to me with, and you can do that through Instagram, 514 00:34:27,320 --> 00:34:31,080 Speaker 1: Twitter are both tom h Fit, tom h Fit Instagram 515 00:34:31,080 --> 00:34:33,840 Speaker 1: and Twitter. Fitness Disrupted dot com. You can email me 516 00:34:33,880 --> 00:34:37,640 Speaker 1: through the site. And I do have that new virtual 517 00:34:37,680 --> 00:34:41,160 Speaker 1: gym opening just soft launch, which is that Tom Holland Fitness. 518 00:34:41,239 --> 00:34:44,040 Speaker 1: Check that out and the most recent book, Micro Workout Plan, 519 00:34:44,360 --> 00:34:47,960 Speaker 1: is out. Thank you for listening. I say it at 520 00:34:47,960 --> 00:34:50,160 Speaker 1: the end of every show. I love what I do. 521 00:34:51,040 --> 00:34:54,600 Speaker 1: I want you to have the best information. It's worked 522 00:34:54,600 --> 00:34:57,400 Speaker 1: for me, Yes, I'm an equals one as I said earlier, 523 00:34:58,239 --> 00:35:02,439 Speaker 1: but it's also worked for thousands of people who have 524 00:35:02,760 --> 00:35:08,919 Speaker 1: followed this philosophy of excessive moderation. It's not sexy, it's 525 00:35:08,920 --> 00:35:11,440 Speaker 1: not a quick fix. But when you do it, and 526 00:35:11,480 --> 00:35:14,200 Speaker 1: when you give it time, it will change your life. 527 00:35:14,880 --> 00:35:17,759 Speaker 1: You will look better, you will feel better, and you 528 00:35:17,800 --> 00:35:21,239 Speaker 1: will live longer. And that is my goal for you, 529 00:35:22,280 --> 00:35:26,360 Speaker 1: to maximize your time and results and minimize your likelihood 530 00:35:26,400 --> 00:35:30,000 Speaker 1: of injury. Thank you for listening. I am Tom Holland. 531 00:35:30,040 --> 00:35:37,080 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 532 00:35:37,120 --> 00:35:40,600 Speaker 1: a production of I Heart Radio. For more podcasts from 533 00:35:40,600 --> 00:35:44,319 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 534 00:35:44,600 --> 00:35:46,760 Speaker 1: or wherever you listen to your favorite shows.