1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,160 --> 00:00:14,800 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit tip, 3 00:00:15,640 --> 00:00:21,080 Speaker 1: hit versus lists cardio workouts. When it comes to the 4 00:00:21,120 --> 00:00:27,800 Speaker 1: fitness industry, we absolutely love acronyms. There is d O 5 00:00:28,360 --> 00:00:32,680 Speaker 1: M S did a podcast on that delayed on set 6 00:00:32,800 --> 00:00:37,360 Speaker 1: muscle soreness, that crazy soreness you get after doing a 7 00:00:37,360 --> 00:00:41,880 Speaker 1: new routine, something for the first time, or a particularly 8 00:00:42,080 --> 00:00:47,479 Speaker 1: hard workout. There's EPOCH a little more advanced that stands 9 00:00:47,560 --> 00:00:52,400 Speaker 1: for excess post exercise oxygen consumption, so it actually should 10 00:00:52,440 --> 00:00:56,360 Speaker 1: be EPOCH. They keep that extra E out of there 11 00:00:56,880 --> 00:01:01,920 Speaker 1: and that's the after burn you get from things like 12 00:01:02,080 --> 00:01:06,640 Speaker 1: high intensity interval training that I'll talk about quickly. And 13 00:01:06,760 --> 00:01:11,240 Speaker 1: there's v O two max, which is volume and oxygen 14 00:01:11,360 --> 00:01:15,080 Speaker 1: your maximum amount that you can take in. So hit 15 00:01:15,240 --> 00:01:20,520 Speaker 1: versus lists great topic for a quick fit tip. When 16 00:01:20,520 --> 00:01:25,000 Speaker 1: it comes to cardiovascual exercise, there are two really popular forms. 17 00:01:25,560 --> 00:01:30,760 Speaker 1: There is lists and there is the ever more popular 18 00:01:31,080 --> 00:01:34,959 Speaker 1: HIT and many people don't even know a lists and 19 00:01:35,000 --> 00:01:39,360 Speaker 1: it's the most popular. Well, again, we need to make 20 00:01:39,400 --> 00:01:43,080 Speaker 1: acronyms in the fitness world. So what are they and 21 00:01:43,160 --> 00:01:48,760 Speaker 1: what's the difference. So lists low intensity steady state. So 22 00:01:48,800 --> 00:01:50,640 Speaker 1: that is what the vast majority of people are doing. 23 00:01:50,880 --> 00:01:55,360 Speaker 1: That is your walking, that is your recreational swimming, that 24 00:01:55,480 --> 00:01:59,200 Speaker 1: is getting on the elliptical and putting on your music 25 00:01:59,440 --> 00:02:04,600 Speaker 1: or ship. Oh and just go nice and easy, longer duration, 26 00:02:04,840 --> 00:02:07,800 Speaker 1: low intensity, steady state, so you pick kind of a 27 00:02:07,880 --> 00:02:12,040 Speaker 1: speed or resistance and you just stay there. Right. One 28 00:02:12,240 --> 00:02:16,600 Speaker 1: of my favorite myths about list is that it makes 29 00:02:16,600 --> 00:02:20,119 Speaker 1: you fat. You know, it's a great article why your 30 00:02:20,200 --> 00:02:25,959 Speaker 1: cardio is making you fat, That there's some miraculous metabolic 31 00:02:26,040 --> 00:02:31,800 Speaker 1: dysfunction that happens when you perform cardio at a steady state, 32 00:02:32,639 --> 00:02:34,360 Speaker 1: and the people who actually have a little bit of 33 00:02:34,360 --> 00:02:38,120 Speaker 1: information will add to that or give as the reason 34 00:02:39,160 --> 00:02:42,640 Speaker 1: that you are eating more after or whatever. But if 35 00:02:42,639 --> 00:02:44,560 Speaker 1: you are raising your heart right, if you are moving, 36 00:02:44,720 --> 00:02:50,239 Speaker 1: you are burning calories. So then there's high intensity interval training. 37 00:02:50,280 --> 00:02:54,120 Speaker 1: All the rage has been for years now, and the 38 00:02:54,160 --> 00:03:00,240 Speaker 1: definition is obviously in the breakdown of the acronym high 39 00:03:00,320 --> 00:03:04,840 Speaker 1: intensity interval training. Now. I just tweeted out a couple 40 00:03:04,840 --> 00:03:08,239 Speaker 1: of days ago because I saw yet another work out 41 00:03:08,720 --> 00:03:13,760 Speaker 1: someone posted a fitness person on social media this hit workout. Now, 42 00:03:14,480 --> 00:03:18,720 Speaker 1: this is not anything other than pointing out what it is. 43 00:03:19,160 --> 00:03:21,679 Speaker 1: The vast majority, and I would say from what I've 44 00:03:21,720 --> 00:03:27,119 Speaker 1: seen that comes across my feet, of the hit workouts 45 00:03:27,160 --> 00:03:33,399 Speaker 1: that are put out there, the videos aren't hit high intensity, 46 00:03:33,560 --> 00:03:36,960 Speaker 1: so they are not high intensity. And that's the difference, 47 00:03:37,400 --> 00:03:40,280 Speaker 1: is that low intensity steady state is just that it's 48 00:03:40,320 --> 00:03:44,560 Speaker 1: low intensity steady state. High intensity means you are up there. 49 00:03:45,640 --> 00:03:49,960 Speaker 1: It's relatively uncomfortable. But the great news is that you 50 00:03:50,040 --> 00:03:55,080 Speaker 1: don't do, nor could you do, a long interval, a 51 00:03:55,160 --> 00:03:59,200 Speaker 1: long work interval when you are truly at a high intensity. 52 00:04:00,000 --> 00:04:02,120 Speaker 1: So so many of those hit workouts that are being 53 00:04:02,160 --> 00:04:06,720 Speaker 1: put out there, they're just circuit training workouts that are 54 00:04:06,800 --> 00:04:10,240 Speaker 1: kind of fun, kind of complex, and that's one of 55 00:04:10,280 --> 00:04:12,360 Speaker 1: the problems is people try to make them as unique 56 00:04:12,360 --> 00:04:19,480 Speaker 1: as possible, diminishing the efficacy the effect of the workout 57 00:04:19,520 --> 00:04:21,839 Speaker 1: itself because you're doing like nine moves at the same time. 58 00:04:22,120 --> 00:04:26,160 Speaker 1: It's fun, don't get me wrong, but it generally doesn't 59 00:04:26,200 --> 00:04:29,000 Speaker 1: do what it's supposed to do, doesn't get the heart 60 00:04:29,080 --> 00:04:30,640 Speaker 1: rate up where it needs to be for a high 61 00:04:30,720 --> 00:04:33,839 Speaker 1: intensity there's still value, but call it what it is, 62 00:04:34,000 --> 00:04:36,240 Speaker 1: and it's not high intensity interval training. All right, if 63 00:04:36,240 --> 00:04:40,160 Speaker 1: you want to know what high intensity interval training truly is. 64 00:04:40,279 --> 00:04:44,440 Speaker 1: One of the experts that I had on a while back, 65 00:04:44,839 --> 00:04:50,839 Speaker 1: Dr Michelle Olsen, she's PhD. This is her area of 66 00:04:50,920 --> 00:04:55,120 Speaker 1: expertise of research, so listen to that podcast. It is 67 00:04:55,160 --> 00:05:01,239 Speaker 1: so rarely done right. So there is value to both. 68 00:05:02,160 --> 00:05:06,440 Speaker 1: So the common question is which is better, Like everything 69 00:05:06,480 --> 00:05:11,400 Speaker 1: else in fitness, it's not better, it's different, and you 70 00:05:11,480 --> 00:05:14,960 Speaker 1: need to do both. And I have a very simple 71 00:05:15,440 --> 00:05:19,919 Speaker 1: yet I would argue intelligent way of approaching list versus 72 00:05:19,960 --> 00:05:24,560 Speaker 1: hit workouts. When you have more time, you do low 73 00:05:24,600 --> 00:05:28,200 Speaker 1: intensity steady state because you can't do an hour of 74 00:05:28,640 --> 00:05:32,240 Speaker 1: hit training. And I frequently used as an example, I 75 00:05:32,279 --> 00:05:35,000 Speaker 1: was asked to take a group cycling class at a 76 00:05:35,000 --> 00:05:40,840 Speaker 1: certain boutique fitness club, and I did, and we tried 77 00:05:40,839 --> 00:05:44,640 Speaker 1: to do almost an hour of tobata. So hit often 78 00:05:44,720 --> 00:05:48,200 Speaker 1: comes from tobata, which was a twenty second all out 79 00:05:48,240 --> 00:05:50,719 Speaker 1: effort followed by a ten second effort. It was done 80 00:05:50,760 --> 00:05:54,440 Speaker 1: eight times for a four minute workout, and there were 81 00:05:54,520 --> 00:05:57,640 Speaker 1: huge benefits four minutes warm up, cool down, but four 82 00:05:57,680 --> 00:06:03,240 Speaker 1: minutes we did an hour. And I realized that the instructor, 83 00:06:03,400 --> 00:06:07,800 Speaker 1: I think was just confused. The person thought we were 84 00:06:07,800 --> 00:06:14,000 Speaker 1: supposed to do eight of the four minutes intervals. You 85 00:06:14,040 --> 00:06:16,160 Speaker 1: can't do it. So my point is when you have 86 00:06:16,240 --> 00:06:18,680 Speaker 1: less time, that is the perfect time to do a 87 00:06:18,760 --> 00:06:25,039 Speaker 1: hit workout. Minutes even five minutes. Four minutes was the 88 00:06:25,040 --> 00:06:30,039 Speaker 1: Tobotta protocol, but it was lung searingly hard above a 89 00:06:30,120 --> 00:06:34,880 Speaker 1: hundred and fifty percent of their max. So the shorter 90 00:06:35,000 --> 00:06:39,479 Speaker 1: the workout, the harder the interval. The longer the workout, 91 00:06:40,160 --> 00:06:44,960 Speaker 1: the easier you can and should go. And most types 92 00:06:45,000 --> 00:06:47,760 Speaker 1: of cardio and cardio equipment allow you to do both. 93 00:06:49,120 --> 00:06:51,080 Speaker 1: So if you have a treadmill, you can do a 94 00:06:51,120 --> 00:06:54,080 Speaker 1: list workout and a hit workout. If you have an elliptical, 95 00:06:54,720 --> 00:06:57,040 Speaker 1: little harder hopefully if you have the upper body part 96 00:06:57,279 --> 00:07:02,480 Speaker 1: to add more muscle groups in. But it's not the equipment, 97 00:07:02,480 --> 00:07:06,039 Speaker 1: it's how you use it, which is why when someone 98 00:07:06,160 --> 00:07:08,599 Speaker 1: asked me getting ahead of myself, But let's just throw 99 00:07:08,640 --> 00:07:11,560 Speaker 1: it in there. What's the best piece of cardio equipment. 100 00:07:11,720 --> 00:07:14,360 Speaker 1: It's the one you use frequently and correctly and at 101 00:07:14,360 --> 00:07:19,680 Speaker 1: the right intensity. Swimming for most people's low intensity, but 102 00:07:19,720 --> 00:07:23,560 Speaker 1: that doesn't mean a hardcore you know, true swimmer can't 103 00:07:23,560 --> 00:07:27,240 Speaker 1: get in there and hammer out some intervals. So it's 104 00:07:27,240 --> 00:07:33,400 Speaker 1: how you use it and you get different benefits from both, 105 00:07:34,680 --> 00:07:41,000 Speaker 1: which again is why you should do both. Low intensity 106 00:07:41,000 --> 00:07:44,160 Speaker 1: steady state, the walks you do, the times you get 107 00:07:44,240 --> 00:07:47,560 Speaker 1: on that elliptical and just throw on you know, Netflix 108 00:07:47,640 --> 00:07:51,040 Speaker 1: and and binge watch a show where too. And then 109 00:07:51,040 --> 00:07:53,760 Speaker 1: there's a time where you might you know, have an 110 00:07:53,760 --> 00:07:56,720 Speaker 1: instructor you follow on social media who truly knows what 111 00:07:56,800 --> 00:08:00,600 Speaker 1: a hit workout is and it's short enough and you 112 00:08:00,640 --> 00:08:04,120 Speaker 1: get that heart rate up there and you recover. You 113 00:08:04,200 --> 00:08:07,360 Speaker 1: need to go hard, you need to go super easy, 114 00:08:07,440 --> 00:08:10,200 Speaker 1: and you need to go home. As I say, so, 115 00:08:10,240 --> 00:08:12,440 Speaker 1: it's staying out of the gray zone when we're talking 116 00:08:12,440 --> 00:08:18,080 Speaker 1: about hit workouts. There's value to going easy, to even 117 00:08:18,120 --> 00:08:22,840 Speaker 1: being in that gray zone occasionally if you want, and 118 00:08:22,880 --> 00:08:26,920 Speaker 1: then doing the shorter workouts with the intervals. So there 119 00:08:26,960 --> 00:08:29,880 Speaker 1: you have it, more intensity, steady state, no intervals, You're 120 00:08:29,920 --> 00:08:32,840 Speaker 1: just going and that's really enjoyable. You have those days 121 00:08:32,840 --> 00:08:35,400 Speaker 1: were like I'm putting on my music and I'm going 122 00:08:35,440 --> 00:08:38,680 Speaker 1: for a bike ride indoors or out, and then you 123 00:08:38,679 --> 00:08:42,559 Speaker 1: have those days you've got some stress, you got less time, 124 00:08:43,040 --> 00:08:47,679 Speaker 1: you want to really work out some internal stuff bang 125 00:08:47,720 --> 00:08:52,920 Speaker 1: out those intervals. But there's value to both. And I'm 126 00:08:52,920 --> 00:08:55,480 Speaker 1: not gonna get into the deep physiology of that, but 127 00:08:55,559 --> 00:09:00,760 Speaker 1: we're talking about mitochondrial density, capillary density, things like that 128 00:09:01,760 --> 00:09:06,240 Speaker 1: low intensity steady state and then that epoch the post 129 00:09:06,360 --> 00:09:10,959 Speaker 1: exercise oxygen consumption. When you get that from HIT, you 130 00:09:10,960 --> 00:09:14,040 Speaker 1: don't get that from low intensity steady state. Doesn't make 131 00:09:14,080 --> 00:09:17,600 Speaker 1: it better, makes it different. Okay, so do both, do both, 132 00:09:18,360 --> 00:09:23,520 Speaker 1: and you will be happier and healthier. All right, please 133 00:09:23,760 --> 00:09:26,680 Speaker 1: rate the show if you have not, and subscribe as well. 134 00:09:26,679 --> 00:09:28,520 Speaker 1: If you have not, you can reach out to me 135 00:09:28,559 --> 00:09:31,400 Speaker 1: Tom h bit is my Twitter and Instagram. Tom h 136 00:09:31,440 --> 00:09:36,679 Speaker 1: Bit love hearing from you, ideas, feedback, questions. You can 137 00:09:36,720 --> 00:09:40,560 Speaker 1: also go to fitness disrupted dot com. Simply the best 138 00:09:40,600 --> 00:09:46,240 Speaker 1: information that you can use. That's my goal. That's my goal. 139 00:09:46,440 --> 00:09:49,160 Speaker 1: Give you the best information that you can use, that 140 00:09:49,280 --> 00:09:52,400 Speaker 1: you will use so you can make the best choices. 141 00:09:52,760 --> 00:09:54,719 Speaker 1: One of the main reasons you have not achieved your 142 00:09:54,720 --> 00:09:58,959 Speaker 1: goals because you're you're following bad information. Can't possibly get there. 143 00:10:00,000 --> 00:10:02,640 Speaker 1: When you follow the right information, really good things happen. 144 00:10:03,679 --> 00:10:07,480 Speaker 1: Give it time. All right, there are three things we 145 00:10:07,600 --> 00:10:10,880 Speaker 1: all control. How much we move what we put into 146 00:10:10,880 --> 00:10:14,880 Speaker 1: our mouths and our attitudes, and that is awesome. I 147 00:10:14,920 --> 00:10:19,800 Speaker 1: am Tom Holland. This is Fitness Disrupted. Believe in yourself. 148 00:10:23,920 --> 00:10:27,520 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 149 00:10:27,600 --> 00:10:30,440 Speaker 1: more podcasts from my heart Radio, visit the i heart 150 00:10:30,480 --> 00:10:33,920 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 151 00:10:33,920 --> 00:10:34,720 Speaker 1: favorite shows.