1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,960 --> 00:00:19,400 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:19,440 --> 00:00:23,880 Speaker 1: am in my studio. It is later at night. I 4 00:00:24,040 --> 00:00:26,279 Speaker 1: am fortunate that my studio is just a couple of 5 00:00:26,280 --> 00:00:29,760 Speaker 1: miles from my house, so I have the ability to 6 00:00:29,920 --> 00:00:32,839 Speaker 1: jump in and out whenever I want, whenever I'm passionate 7 00:00:32,880 --> 00:00:35,279 Speaker 1: about a topic. Is you've heard in the past if 8 00:00:35,280 --> 00:00:38,200 Speaker 1: you listen to some of those episodes where I get 9 00:00:38,240 --> 00:00:41,839 Speaker 1: really amped up and then just different moods, and this 10 00:00:41,960 --> 00:00:44,040 Speaker 1: studio at night is just there's a whole different feel 11 00:00:44,080 --> 00:00:47,400 Speaker 1: to it. So I'm enjoying this. Doing a couple of 12 00:00:47,440 --> 00:00:50,040 Speaker 1: episodes right now, including this fifth tip, which came to 13 00:00:50,120 --> 00:00:54,160 Speaker 1: me from a question. And at the end of every episode, 14 00:00:54,520 --> 00:00:58,480 Speaker 1: I throw out Tom h Fit, Instagram, Twitter, the website 15 00:00:58,520 --> 00:01:00,680 Speaker 1: so that you can reach out, and I take all 16 00:01:00,720 --> 00:01:04,080 Speaker 1: of those questions and put them into listener mailbag episodes. 17 00:01:04,240 --> 00:01:07,200 Speaker 1: I love those, and then occasionally I say, you know what, 18 00:01:08,040 --> 00:01:10,559 Speaker 1: one of these will be a great like fit tip, 19 00:01:11,360 --> 00:01:13,560 Speaker 1: or even sometimes it blow it out to a whole episode. 20 00:01:14,000 --> 00:01:16,399 Speaker 1: But this is a great fit tip that just came 21 00:01:16,440 --> 00:01:19,200 Speaker 1: to me the other day from a listener who had 22 00:01:19,240 --> 00:01:22,920 Speaker 1: just listened to the show I did on how long 23 00:01:22,920 --> 00:01:26,280 Speaker 1: you should rest right when you're exercising, when you're working out, 24 00:01:26,319 --> 00:01:29,200 Speaker 1: and there's science to it and based on your goals, 25 00:01:29,280 --> 00:01:33,240 Speaker 1: and yes it depends on those goals and and other factors, 26 00:01:33,280 --> 00:01:36,760 Speaker 1: but she parsed it out even more and I love it. 27 00:01:36,920 --> 00:01:43,760 Speaker 1: So her question was, and is time versus heart rate rest? 28 00:01:45,400 --> 00:01:48,160 Speaker 1: You're going, what the heck does that mean? Okay, so 29 00:01:48,280 --> 00:01:50,880 Speaker 1: think about it. And when we talk about interval training, 30 00:01:50,920 --> 00:01:54,360 Speaker 1: when you do maybe your groups cycling or rowing class, 31 00:01:54,440 --> 00:01:58,320 Speaker 1: all the new great apps and live classes, whatever it is, 32 00:01:58,440 --> 00:02:01,160 Speaker 1: oftentimes what do they do most times? What do they do? 33 00:02:01,480 --> 00:02:04,400 Speaker 1: It's time based, right, So in other words, you do 34 00:02:04,480 --> 00:02:07,320 Speaker 1: your five minute warm up, let's say, and then you 35 00:02:07,400 --> 00:02:12,240 Speaker 1: do five intervals of thirty seconds with nine seconds rest. 36 00:02:12,480 --> 00:02:14,480 Speaker 1: So you go as hard as you can for thirty seconds, 37 00:02:14,480 --> 00:02:17,560 Speaker 1: you recover for ninety and you do that let's say 38 00:02:17,560 --> 00:02:21,200 Speaker 1: five times. Okay, So that's a one to three ratio 39 00:02:21,400 --> 00:02:25,920 Speaker 1: of work to rest right thirty on ninety off, and 40 00:02:26,639 --> 00:02:30,560 Speaker 1: you do a specific number of repetitions and so many 41 00:02:30,560 --> 00:02:34,480 Speaker 1: different ways to manipulate that. There's such science to it, 42 00:02:34,840 --> 00:02:38,400 Speaker 1: you know, great exercise physiologists, coaches, know how to do 43 00:02:38,440 --> 00:02:41,600 Speaker 1: that to manipulate those variables. And then you can also 44 00:02:41,600 --> 00:02:44,960 Speaker 1: do it by heart rate. You can also do it 45 00:02:45,080 --> 00:02:47,880 Speaker 1: by heart rate. So what does that mean? Really hard 46 00:02:47,919 --> 00:02:51,799 Speaker 1: to do in a group situation. Right, In other words, 47 00:02:51,840 --> 00:02:55,559 Speaker 1: like you know, you wouldn't be in a class where 48 00:02:55,600 --> 00:02:59,480 Speaker 1: because people's heart rates, resting heart rates, maximum heart rate, 49 00:02:59,560 --> 00:03:02,880 Speaker 1: there's just too much variability within the group to kind 50 00:03:02,880 --> 00:03:04,840 Speaker 1: of structure a class that way. But you can do 51 00:03:04,880 --> 00:03:07,480 Speaker 1: it on your own. You can do it on your own. 52 00:03:07,840 --> 00:03:10,720 Speaker 1: And let me just give you the example of a runner, 53 00:03:11,160 --> 00:03:14,880 Speaker 1: which I believe this person is, and you are at 54 00:03:14,880 --> 00:03:17,000 Speaker 1: the track. So let's say you had to work out 55 00:03:17,120 --> 00:03:19,680 Speaker 1: where you had to do like two mile warm up, 56 00:03:20,160 --> 00:03:21,520 Speaker 1: and then you're gonna go to the track and you're 57 00:03:21,520 --> 00:03:24,880 Speaker 1: gonna sprint one lap called a four hundred, right, and 58 00:03:24,919 --> 00:03:28,600 Speaker 1: then you were going to instead of go by time, 59 00:03:29,720 --> 00:03:32,520 Speaker 1: and oftentimes on the track, you're gonna go by distance. 60 00:03:32,800 --> 00:03:35,040 Speaker 1: So in other words, you would sprint one lap and 61 00:03:35,080 --> 00:03:37,240 Speaker 1: then you might walk a half a lap or full 62 00:03:37,320 --> 00:03:40,760 Speaker 1: app and sometimes that's by time, but oftentimes there it's 63 00:03:40,800 --> 00:03:45,400 Speaker 1: by distance. You can also go by heart rate. And 64 00:03:45,480 --> 00:03:48,880 Speaker 1: this is fun and this is challenging, and I do 65 00:03:49,000 --> 00:03:53,040 Speaker 1: this too. I do all of the above. As I 66 00:03:53,120 --> 00:03:55,640 Speaker 1: say at the end of just about every single one 67 00:03:55,640 --> 00:03:58,160 Speaker 1: of these shows that you want variation, and I keep 68 00:03:58,280 --> 00:04:04,000 Speaker 1: telling you why mentally and physically, physically and mentally. So 69 00:04:04,080 --> 00:04:06,560 Speaker 1: sometimes I will go to the track as I'm training now, 70 00:04:06,600 --> 00:04:11,040 Speaker 1: to go faster, hopefully at my next iron Man. Tuesday 71 00:04:11,120 --> 00:04:13,800 Speaker 1: is at a track day for me for running, and 72 00:04:15,600 --> 00:04:18,960 Speaker 1: generally speaking, I would go and do maybe if it's 73 00:04:19,000 --> 00:04:21,640 Speaker 1: a four hundreds day, so again two mile warm up, 74 00:04:21,800 --> 00:04:24,640 Speaker 1: let's say eight by four hundred, so go hard for 75 00:04:24,680 --> 00:04:26,360 Speaker 1: one lap, and then I would walk a half a 76 00:04:26,440 --> 00:04:29,480 Speaker 1: lap to recover. And again it's going to be a 77 00:04:29,520 --> 00:04:31,760 Speaker 1: certain number of minutes at the same time. But you know, 78 00:04:31,800 --> 00:04:35,920 Speaker 1: it's easier visually to just do it that way because 79 00:04:35,960 --> 00:04:38,160 Speaker 1: then you know where you start and stop. You know, 80 00:04:38,200 --> 00:04:40,200 Speaker 1: for people like me who can barely count to eight 81 00:04:40,240 --> 00:04:42,160 Speaker 1: when I'm trying to count reps and things like that, 82 00:04:42,320 --> 00:04:44,400 Speaker 1: was it six or seven? Which one was I on? Right? 83 00:04:44,440 --> 00:04:48,200 Speaker 1: So run faster for a lap, walk a half a lap, boom, 84 00:04:48,279 --> 00:04:50,320 Speaker 1: do that over and over eight times, and then you 85 00:04:50,360 --> 00:04:53,240 Speaker 1: do like a one to two mile cool down, or 86 00:04:55,080 --> 00:04:57,520 Speaker 1: especially as you get fitter and you start to know 87 00:04:57,640 --> 00:05:00,359 Speaker 1: your heart rates the other way, I will do it, 88 00:05:00,400 --> 00:05:04,479 Speaker 1: and I will mix these up. Sometimes I will go 89 00:05:04,520 --> 00:05:09,080 Speaker 1: to the track and I will sprint that lab and 90 00:05:09,120 --> 00:05:12,640 Speaker 1: then you start walking, and you say, again, based on 91 00:05:12,720 --> 00:05:15,120 Speaker 1: your heart rates, but for a nice round number, let's 92 00:05:15,160 --> 00:05:19,039 Speaker 1: say a hundred and twenty, when my heart rate goes 93 00:05:19,160 --> 00:05:21,760 Speaker 1: under a certain number, and I'm just gonna throw out 94 00:05:22,960 --> 00:05:27,680 Speaker 1: argument's sake, and then you start your next one. And 95 00:05:27,800 --> 00:05:31,880 Speaker 1: that may be thirty seconds in that maybe ninety seconds 96 00:05:31,920 --> 00:05:36,080 Speaker 1: in and maybe two minutes in. And so you can 97 00:05:36,160 --> 00:05:42,320 Speaker 1: do both, and the fitter you get what happens. What happens, 98 00:05:43,120 --> 00:05:48,080 Speaker 1: you recover faster, You recover faster. So I'm a believer 99 00:05:48,200 --> 00:05:53,680 Speaker 1: in mixing both types of rest intervals in to answer 100 00:05:53,720 --> 00:05:58,360 Speaker 1: that person's questions. Specifically, some days I go by, well, 101 00:05:58,360 --> 00:05:59,960 Speaker 1: I'm gonna give you the three because you can actually 102 00:06:00,000 --> 00:06:02,440 Speaker 1: break those down into three. So you've got time based 103 00:06:02,960 --> 00:06:07,160 Speaker 1: recover for a minute, or you recover distance based half 104 00:06:07,160 --> 00:06:11,400 Speaker 1: a lap, full lap, or you recover by when that 105 00:06:11,480 --> 00:06:17,800 Speaker 1: heart rate breaks a certain number plateau and listen, let 106 00:06:17,839 --> 00:06:20,279 Speaker 1: me just throw out this as well. I've often talked 107 00:06:20,279 --> 00:06:24,440 Speaker 1: about how I'm a big believer in walk breaks, even 108 00:06:24,800 --> 00:06:29,160 Speaker 1: marathon's iron man's I broke three hours walking ten seconds 109 00:06:29,200 --> 00:06:32,800 Speaker 1: every mile. I want a small marathon. Set my pr 110 00:06:33,080 --> 00:06:36,880 Speaker 1: walking ten seconds every mile up until when I found 111 00:06:36,920 --> 00:06:39,800 Speaker 1: out I had a chance to win tiny marathon and 112 00:06:39,880 --> 00:06:42,400 Speaker 1: I left that final. I think to walk breaks out 113 00:06:43,800 --> 00:06:46,039 Speaker 1: because the heart rate comes down, and so when I'm 114 00:06:46,040 --> 00:06:49,320 Speaker 1: doing my long runs now sometimes I will go by 115 00:06:49,360 --> 00:06:54,600 Speaker 1: time with the walk breaks so you know, hit mile one, 116 00:06:54,800 --> 00:06:57,280 Speaker 1: slow down to a walk, you're walking forward, you still 117 00:06:57,279 --> 00:07:02,440 Speaker 1: covering ground. But sometimes it's dirty seconds, sixty seconds whatever. 118 00:07:02,920 --> 00:07:06,080 Speaker 1: But oftentimes now it's also that heart rate, so I 119 00:07:06,080 --> 00:07:09,080 Speaker 1: wait until that heart rate goes under. For me, it's 120 00:07:09,080 --> 00:07:12,360 Speaker 1: a hundred I'm using now it's hot out um and 121 00:07:12,400 --> 00:07:16,320 Speaker 1: it changes. You can do both, is my point. That's 122 00:07:16,360 --> 00:07:19,680 Speaker 1: the takeaway from this fit tip. And you can do 123 00:07:19,760 --> 00:07:23,040 Speaker 1: all three and mix it up and play it by year. 124 00:07:23,520 --> 00:07:25,440 Speaker 1: What do you feel like that day? Do you want 125 00:07:25,480 --> 00:07:27,320 Speaker 1: to go by time? Do you want to go by distance? 126 00:07:27,440 --> 00:07:31,080 Speaker 1: Also based on you know, are you using a stationary bike, 127 00:07:31,120 --> 00:07:35,000 Speaker 1: a rower, you know, what's your cardio that you're doing, Swimmers, 128 00:07:35,960 --> 00:07:39,480 Speaker 1: you know, stand against you know, you do your lap, 129 00:07:39,520 --> 00:07:42,120 Speaker 1: you recover, and it's interval based in other words, like 130 00:07:42,160 --> 00:07:43,240 Speaker 1: you know you have to do it in a certain 131 00:07:43,280 --> 00:07:45,520 Speaker 1: amount of time, and as quickly as you finish, you 132 00:07:45,560 --> 00:07:50,400 Speaker 1: get more rest. Right, So, time based, distance based, heart 133 00:07:50,480 --> 00:07:55,160 Speaker 1: rate based all good. I would experiment and use all three. 134 00:07:55,720 --> 00:07:57,240 Speaker 1: And for those of you who again who are like come, 135 00:07:57,280 --> 00:07:59,600 Speaker 1: we're just we're just here to lose some way to 136 00:07:59,720 --> 00:08:03,040 Speaker 1: feel better, you know, I get it. But use all 137 00:08:03,080 --> 00:08:06,880 Speaker 1: these things for the variation, for the fun. Learn a 138 00:08:06,920 --> 00:08:09,520 Speaker 1: little bit more about your body. Learn about those heart rates, 139 00:08:10,960 --> 00:08:13,480 Speaker 1: because the formulas are way off for the vast majority 140 00:08:13,480 --> 00:08:16,720 Speaker 1: of you, you know, So when you're going hard, when 141 00:08:16,760 --> 00:08:19,360 Speaker 1: you're at a nine out of ten on your piece 142 00:08:19,400 --> 00:08:22,280 Speaker 1: of cardio elliptical, whatever it is, what's your heart rate? 143 00:08:22,440 --> 00:08:26,360 Speaker 1: Start to learn those things. And then the final takeaway 144 00:08:26,400 --> 00:08:28,920 Speaker 1: is again, the fitter you get, the faster that heart 145 00:08:29,000 --> 00:08:31,800 Speaker 1: rate comes down. That is the true indication of fitness. 146 00:08:31,800 --> 00:08:33,800 Speaker 1: And this is exactly what I was talking about last 147 00:08:33,840 --> 00:08:36,000 Speaker 1: night with a friend who texted me said, Tom, how 148 00:08:36,120 --> 00:08:39,600 Speaker 1: can they put a microphone in the face of these people? 149 00:08:40,000 --> 00:08:42,400 Speaker 1: You know, it's Olympic time right now, at the end 150 00:08:42,440 --> 00:08:44,920 Speaker 1: of like, uh, you know the triathlon he was talking about, 151 00:08:45,080 --> 00:08:48,640 Speaker 1: and you watch the running the sprints for hundreds, eight hundreds, 152 00:08:49,160 --> 00:08:51,479 Speaker 1: all out red line and then they have a microphone 153 00:08:51,559 --> 00:08:54,320 Speaker 1: in their face seconds later, and yes some are breathing hard, 154 00:08:54,400 --> 00:08:57,400 Speaker 1: but within a ridiculous amount a short amount of time, 155 00:08:58,240 --> 00:09:02,120 Speaker 1: they're recovered much quicker than the average person. That's because 156 00:09:02,600 --> 00:09:08,199 Speaker 1: that is an adaptation from exercise. You know, all those 157 00:09:08,240 --> 00:09:11,600 Speaker 1: Instagram people say, oh, I don't do any cardio and 158 00:09:11,640 --> 00:09:14,240 Speaker 1: look how skinny I am. Good for you as I say, 159 00:09:14,440 --> 00:09:17,720 Speaker 1: should probably work that muscle that is known as your heart. 160 00:09:18,559 --> 00:09:20,840 Speaker 1: And so many different ways to do it, so many 161 00:09:20,840 --> 00:09:23,959 Speaker 1: different ways to manipulate your workout. You do it by 162 00:09:24,040 --> 00:09:27,040 Speaker 1: time rest, you can do it by distance, and you 163 00:09:27,080 --> 00:09:30,600 Speaker 1: can do it by heart rate. And the final thing 164 00:09:30,800 --> 00:09:33,760 Speaker 1: with distances. When I started doing ultra marathons and then 165 00:09:33,760 --> 00:09:36,960 Speaker 1: I started interviewing ultra marathon rs like Dean car Nazis, 166 00:09:37,840 --> 00:09:40,160 Speaker 1: I'll never forget great advice he gave me, said, how 167 00:09:40,200 --> 00:09:42,080 Speaker 1: do you do those hundred mile races and things like 168 00:09:42,080 --> 00:09:44,640 Speaker 1: that when you're just done? And he said, I pick 169 00:09:44,800 --> 00:09:47,559 Speaker 1: an object in the distance, say I'm just gonna walk 170 00:09:47,600 --> 00:09:51,960 Speaker 1: to that tree and then start running again. Or you know, 171 00:09:52,280 --> 00:09:55,120 Speaker 1: I'm going to job to the to the next rock, 172 00:09:56,320 --> 00:09:59,880 Speaker 1: So that would be your distance based recovery. So so 173 00:10:00,000 --> 00:10:04,480 Speaker 1: many different ways to make your workouts fun, effective, uh 174 00:10:04,520 --> 00:10:09,080 Speaker 1: and different. All right, thank you for that question. And 175 00:10:09,200 --> 00:10:11,600 Speaker 1: for those of you who have questions, do not hesitate 176 00:10:11,640 --> 00:10:14,600 Speaker 1: to reach out Tom h Fit, Instagram and Twitter, Fitness 177 00:10:14,600 --> 00:10:17,480 Speaker 1: disrupted dot com reach out to me there as well. 178 00:10:18,000 --> 00:10:22,880 Speaker 1: Newest book is The Micro Workout Plan, highly recommended, and 179 00:10:22,920 --> 00:10:25,520 Speaker 1: again thank you to everyone who has purchased it and 180 00:10:25,559 --> 00:10:28,040 Speaker 1: if you could review it, that is super helpful. As 181 00:10:28,040 --> 00:10:32,199 Speaker 1: an author on Amazon or wherever you post your comments. 182 00:10:32,240 --> 00:10:37,520 Speaker 1: All right, thank you, and remember there are three things 183 00:10:37,679 --> 00:10:41,000 Speaker 1: we all control. How much we move, what we put 184 00:10:41,000 --> 00:10:44,040 Speaker 1: into our mouths and our attitudes, and that is awesome. 185 00:10:44,880 --> 00:10:48,840 Speaker 1: I am Tom holland this is Fitness Disrupted, Believe in yourself. 186 00:10:52,600 --> 00:10:55,960 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 187 00:10:56,040 --> 00:10:58,880 Speaker 1: more podcasts from my heart Radio, visit the i heart 188 00:10:58,960 --> 00:11:02,360 Speaker 1: Radio app, app podcasts, or wherever you listen to your 189 00:11:02,360 --> 00:11:03,199 Speaker 1: favorite shows.