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

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

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Speaker 1: it easy. Too much strenuous exercise may shorten your lifespans.

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Speaker 1: Study suggests. That's one. Here's another, this is what happens

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Speaker 1: to your body when you exercise too much. A third headline, Yes,

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Speaker 1: it's possible to exercise too much. Here are the signs.

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Speaker 1: A couple more. Too much exercise maybe bad for the heart.

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Speaker 1: Too much running tied to shorter lifespans, studies find, sorry,

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Speaker 1: running doesn't make you live longer. And then finally, how

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Speaker 1: much exercise is too much? So that's the topic of

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Speaker 1: today's episode of Fitness Disrupted, and it's one amongst many,

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Speaker 1: but one of the top topics in exercise that raises

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Speaker 1: my heart rate into the red zone, probably more than

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Speaker 1: doing a hard track workout. Too much exercise. This episode

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Speaker 1: could be two minutes because how many people are actually

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Speaker 1: doing too much exercise? And for those people that are

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Speaker 1: at the end of the episode, I'm going to tell

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Speaker 1: you why. For many of those people, it is okay,

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Speaker 1: and it's going to surprise you. And it's something that

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Speaker 1: it took me years to come to the conclusion of why.

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Speaker 1: And it sounds totally against everything I talk about, but

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Speaker 1: it will make sense when I bring it all home.

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Speaker 1: All right, So those were headlines, and those are just

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Speaker 1: a few. Those are just a few. Too much exercise,

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Speaker 1: all these studies about people doing too much exercise. Let

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Speaker 1: me just begin by talking about statistics. Let's talk about

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Speaker 1: the top eight causes of death in the United States.

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Speaker 1: Number one heart disease, over six hundred thousand per year,

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Speaker 1: heart disease, number two, cancer, number three, accidents, four chronic

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Speaker 1: lower respiratory diseases, five is stroke, six is Alzheimer's disease,

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Speaker 1: seven diabetes, eight the flu, and pneumonia. How many of

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Speaker 1: those can be prevented significantly through exercise, Um, just about

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Speaker 1: all of them. Where in that top eight causes of

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Speaker 1: death is too much exercise? It ain't there, and it's

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Speaker 1: not number nine ten, it's not connected to any of them.

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Speaker 1: But the number one cause of death heart disease, how

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Speaker 1: much does exercise help prevent that? And obviously healthy eating

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Speaker 1: and all those other things. But it's all connected. So

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Speaker 1: this is what drives me absolutely insane because people read

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Speaker 1: those headlines, read them a couple more times. People read

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Speaker 1: those headlines. You know what they do. They look at

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Speaker 1: guys like me or many of you who exercise frequently,

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Speaker 1: and they use it not only is excuse not to

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Speaker 1: do it or to think they're doing too much, but

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Speaker 1: to put down the people who are exercising frequently. And

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Speaker 1: that's not okay. You know, I've often said the fact

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Speaker 1: there's a term like an exercise nut or exercise fanatic,

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Speaker 1: and that there's some kind of negative connotation to it,

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Speaker 1: that's pretty crazy and that needs to change. So just

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Speaker 1: let me pull out a couple of these articles. One

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Speaker 1: one will start with, Okay, here's the great So headline is, yes,

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Speaker 1: it's possible to extra size too much. Here are the

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Speaker 1: signs and the subtitle. This is my favorite, hitting the

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Speaker 1: gym almost daily and still not seeing results. So if

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Speaker 1: you hit the gym almost daily, not seven days a week,

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Speaker 1: that's exercising too much. Now, obviously what you do there depends,

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Speaker 1: but this is insane. This is insane that we're even

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Speaker 1: having this conversation. And I get it, people, I'm all

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Speaker 1: about the science. We all need to know the optimal dose.

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Speaker 1: And if you've listened to any of my episodes so

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Speaker 1: far up to this point, you know my term excessive moderation.

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Speaker 1: So obviously I'm not for doing too much, but it

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Speaker 1: is not a problem. It is not a problem. And

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Speaker 1: doing anything to discourage people from exercising and wait to

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Speaker 1: hear what these studies are based on. I mean, it's

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Speaker 1: truly laughable. It's actually truly laughable, and and it shouldn't

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Speaker 1: be because this is actually life and death. So when

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Speaker 1: I say laughable, that's tongue in cheek because that's what

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Speaker 1: drives me nuts. And that's why I do this episode,

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Speaker 1: and that's why I do this show, is because this

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Speaker 1: is life and death, and it's not funny when people

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Speaker 1: twist the science and just to get headlines and clicks

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Speaker 1: and to be provocative and to confuse people, to confuse people,

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Speaker 1: I mean seriously hitting the gym almost daily and still

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Speaker 1: not saying it's not seeing results. And I'll talk about

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Speaker 1: overtraining syndrome, and I'll talk about the athletes heart, but

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Speaker 1: it's not a problem. We have so many other problems

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Speaker 1: when it comes to healthy lifestyles, and discouraging people and

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Speaker 1: confusing people about the value of exercise is insane. Quick break,

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Speaker 1: And when we come back, I got studies we're gonna

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Speaker 1: make you laugh. They're gonna talk about one of the

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Speaker 1: top ones that's out right now and why it's based

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Speaker 1: on kabuky dancers, Japanese kabuki dancers. That's where the study

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Speaker 1: comes from. All right, quick break, we'll be right back.

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Speaker 1: My heart's already elevated. I don't like that. I go

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Speaker 1: through my life as if I'm wearing a heart rate

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Speaker 1: monitor and nothing raises it. It's all a choice, right,

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Speaker 1: Stress is a choice. If you haven't come to that conclusion,

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Speaker 1: listen to that podcast. But this frustrates me, so let's

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Speaker 1: jump right into it. That first headline I read, you

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Speaker 1: take it easy. Too much strenuous exercise may shorten your

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Speaker 1: life's bans, studies suggests. Okay, okay, and there are a

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Speaker 1: bunch of other articles that were written about this study. Okay,

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Speaker 1: and you go, okay, what did they look at? Did

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Speaker 1: they look at runners who are running like really far,

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Speaker 1: you know, frequently? Was it swimmer? Was it CrossFit people?

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Speaker 1: Who was it? Who was it that this how much

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Speaker 1: exercises too much? Where was that relationship they found between

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Speaker 1: too much exercise and cardiovascular deaths? All right? Uh, Kabuki

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Speaker 1: dancers Researchers from the Tokyo Institute of Technology have published

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Speaker 1: their findings from a study in which they analyzed a

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Speaker 1: group of kabuki performers against more sedentary artist groups. Now,

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Speaker 1: when they went into this study, they thought, well, kabuki

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Speaker 1: dancers and I'm not really familiar with I had to

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Speaker 1: look it up, heard of it. I guess an active

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Speaker 1: type of dance obviously, And when they started the study,

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Speaker 1: they thought, well, kabuki dancers would live longer than the

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Speaker 1: sedentary people because they're moving more. And what they found

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Speaker 1: was the opposite. Kabogi actors are living shorter lives than

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Speaker 1: they're more sedentary artist groups. They compared them against. So

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Speaker 1: two theories they came out with. The first common sense

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Speaker 1: but not really the constant excessive endurance training necessary for

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Speaker 1: performances effectively neutralizes the usual benefits of exercise. And that's

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Speaker 1: gonna come up. That's gonna come up. I'm gonna give

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Speaker 1: you about five, six, seven studies and you're gonna see,

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Speaker 1: first of all, that dose responds, Yeah, more is generally better.

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Speaker 1: More is better, especially given the current guidelines, especially given

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Speaker 1: the statistics which I'm gonna get to again. But here's

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Speaker 1: the other factor, here's the great one that you're not

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Speaker 1: gonna read. I looked through many of the articles that

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Speaker 1: were based on this study, and I thought one out

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Speaker 1: of about ten that gave this other reason conveniently left out.

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Speaker 1: So again, the first reason, they're saying, excessive endurance training

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Speaker 1: necessary for performances effectively neutralizes the unit usual benefits of exercise.

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Speaker 1: Could that be possible, of course. But here's the other

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Speaker 1: really interesting possible factor. The widespread use of containing white

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Speaker 1: powder as face masks as face makeup. Sorry, during kabuki performances.

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Speaker 1: Actors who use that face paint often back then may

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Speaker 1: have done serious harm to their health, they're wondering. Okay,

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Speaker 1: so there might be other factors. And to have all

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Speaker 1: of these articles that come out of that study, that

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Speaker 1: study is insane. Now. I get it. We're about studies,

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Speaker 1: and we're gonna look at it all. But you know

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Speaker 1: it's a ven diagram. You've got the studies, you've got

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Speaker 1: the anecdotal, and you've got common sense. Okay, But when

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Speaker 1: you have all the headlines that I started to show

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Speaker 1: by reading, and there are so many more, it's so counterproductive,

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Speaker 1: it's frightening. Can we go to one more here, two more,

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Speaker 1: it's possible to exercise too much. Here's what it can

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Speaker 1: do to your body and your brain. And the bullet

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Speaker 1: points from this one exercise is supposed to be good

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Speaker 1: for you, supposed So many people are just gonna read

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Speaker 1: that line and go, oh, it's supposed it. Maybe it's not. No, no,

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Speaker 1: it's not supposed to be good for you. It is,

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Speaker 1: and I get it. We're gonna go to the extremes.

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Speaker 1: Extremes here it is exercise too much or running too

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Speaker 1: fast can have serious consequences for your body and your brain.

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Speaker 1: How many people have this problem? And listen, I googled it.

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Speaker 1: What what is the percentage of people that exercise too much?

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Speaker 1: Try to do a little research. The first thing that

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Speaker 1: came up said one in twenty. That is ridiculous. That

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Speaker 1: is ridiculous to anyone who's been in this industry long enough.

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Speaker 1: One in twenty people, in my experience, not even close,

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Speaker 1: not even close. One in twenty people exercising too much.

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Speaker 1: And in a second, I'm gonna say, what is exercise?

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Speaker 1: They don't even care? Is that strength training? Is that yoga?

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Speaker 1: Is that swimming? So we use these terms, and we

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Speaker 1: have these head lines three four word headlines that are

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Speaker 1: so vague and are based on kabuki dancer studies and

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Speaker 1: serve to discourage people from the thing they should be doing.

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Speaker 1: And that's not okay. That's not okay. And the second

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Speaker 1: bullet point from the same article, over exerting yourself could

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Speaker 1: actually undo the results you worked hard to get, and worse,

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Speaker 1: could damage your heart and arteries, lead to injuries and

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Speaker 1: make you addicted. Now again, I'm gonna always preface it

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Speaker 1: by saying I'm all about excessive moderation. So we're gonna

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Speaker 1: talk about frequency, intensity, duration, and mode. Okay, but this

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Speaker 1: is not a problem starting to uh, doing too much

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Speaker 1: too soon, of course, of course, but not exercising too

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Speaker 1: much as a way of life. And what I'm gonna

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Speaker 1: get to two is that our bodies are really smart

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Speaker 1: machines and they pretty much protect ourselves. I'll get to that,

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Speaker 1: all right. Here's one final one that Oh I just

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Speaker 1: wanted to reach through the computer screen and grab the

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Speaker 1: person who wrote this article and this headline, sorry running

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Speaker 1: doesn't make you live longer. I mean, I threw up

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Speaker 1: in my mouth a little bit when I when I

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Speaker 1: read that, Sorry, running doesn't make you live longer, and

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Speaker 1: in this totally convoluted article, and and even to call

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Speaker 1: it a examination of the research, it just garbage. And

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Speaker 1: again not a small website. And and here's the final

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Speaker 1: if you, if you got to the final paragraph, which

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Speaker 1: was really difficult for me to do. Here, here's the

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Speaker 1: author's main reasoning for why running doesn't make you live longer.

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Speaker 1: And again, most people aren't gonna come close to getting

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Speaker 1: to that final paragraph, guarantee it. The problem here is

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Speaker 1: the potential for people to think that they can run

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Speaker 1: a little and counteract other things they're doing that are

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Speaker 1: likely to shorten their lives, like smokers. Oh, I get it.

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Speaker 1: So running doesn't make you live longer if you finish

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Speaker 1: your three mile run and go smoke three packs a day.

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Speaker 1: People aren't that smart. So if you run and then

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Speaker 1: you go drink a bottle of you know, wine because

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Speaker 1: you think you can't? Where does where is the where?

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Speaker 1: Where does it say that? That extrapolation is so ludicrous? Actually,

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Speaker 1: like I consider not not even bringing it up, but

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Speaker 1: I have to because this is what people reading. Sorry,

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Speaker 1: running doesn't make you live longer. The vast majority of

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Speaker 1: people don't get past that. That's all they want to

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Speaker 1: see and this is just garbage. It's just garbage. You

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Speaker 1: getting worked up. Let me give final study here on

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Speaker 1: study a headline and then study to go with it.

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Speaker 1: So this is the one I read. How much exercises

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Speaker 1: too much? Okay, researchers find relationship between excess exercise and

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Speaker 1: cardiovascular deaths in heart attack. Once again, most people stop

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Speaker 1: reading right there. But let's take a little deeper, see

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Speaker 1: what this is about. Okay. Bottom line was they were

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Speaker 1: looking at people who ran more than thirty miles per week.

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Speaker 1: And then here they go at the end of these

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Speaker 1: findings that you know, too much exercise heart attack deaths. Uh.

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Speaker 1: They point out that our study population consisted of heart

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Speaker 1: attack survivors. That's kind of important to know. And most

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Speaker 1: people are gonna get that. They're just gonna go, oh,

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Speaker 1: exercise too much, healthy person. And they also say, uh, again,

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Speaker 1: thirty plus miles per week, it's just crazy, and so

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Speaker 1: the findings cannot be readily generalized to the entire population

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Speaker 1: of heavy exercisers. Okay, that's kind of important. That's kind

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Speaker 1: of important. And the statistics are nuts, by the way,

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Speaker 1: so good that you know, you know, if you actually

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Speaker 1: do your research a little bit. It's it's insane. Uh,

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Speaker 1: the number of people who actually find this here we

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Speaker 1: go cardiac rehabilitation. It's estimated that less than actually participate

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Speaker 1: in cardiac rehab phone discharge. Do you see the connection here?

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Speaker 1: So your people being told you're doing too much, then

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Speaker 1: they have a heart attack, and then this study comes out.

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Speaker 1: If you actually read enough, you go, oh my gosh,

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Speaker 1: I've been a heart attack. I probably I probably shouldn't

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Speaker 1: do much. And that less than fift actually participate in

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Speaker 1: cardiac rehab phone discharge. Do you think that's connected? Maybe

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Speaker 1: are not doing enough? If less than fifteen percent are

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Speaker 1: actually doing anything, I'm sorry, are doing anything? Dr Charles

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Speaker 1: Hennigan's lack of physical activity accounts for of coronary heart disease,

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Speaker 1: of colon cancer, eighteen percent of osteopoitic fractures, twelve percent

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Speaker 1: of diabetes and hypertension, and five percent of breast cancer. Again,

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Speaker 1: I would say those numbers are higher. I will take

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Speaker 1: those uh numbers fine. According to the CDC, hundred and

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Speaker 1: seventeen billion dollars in annual healthcare costs are related to

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Speaker 1: low physical activity. Four in five students in high school

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Speaker 1: do not get enough physical activity four in five, four

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Speaker 1: and five. How what are their adult lives going to

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Speaker 1: look like? Three and four adults do not get enough

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Speaker 1: physical activity three in four and again the numbers are

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Speaker 1: gonna be hired because those are self reports. Those are

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Speaker 1: people who are saying they do get enough and that

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Speaker 1: they do exercise intensely, and they do. But we're we're

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Speaker 1: coming out with these headlines too much exercise three and

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Speaker 1: four don't do enough, but we're worried about too much.

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Speaker 1: And so let's go back to defining the exercise because

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Speaker 1: it's not even in those headlines. It's not in those

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Speaker 1: headlines strength training. Can you do too much strength training?

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Speaker 1: You can do too much of anything. You can do

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Speaker 1: too much of anything. But that is not the problem.

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Speaker 1: But when it comes to these studies and what they're

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Speaker 1: talking about, generally speaking, they're talking about the heart, right,

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Speaker 1: they're talking about the heart, and so they're talking about runners.

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Speaker 1: So most of these studies they're talking about runners, okay,

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Speaker 1: but they're often twisting the research. Okay, here's one and

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Speaker 1: it's one specific doctor. I don't want to get into

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Speaker 1: him specifically, but he had a ted talk and he's

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Speaker 1: behind the you know, too much exercise. You know a bandwagon,

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Speaker 1: He's on that bandwagon, and that's gonna get you a

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Speaker 1: lot of press, a lot of press. And so one

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Speaker 1: specific study that he was involved with, and the researchers

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Speaker 1: behind the new study on the issue say, people who

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Speaker 1: either get no exercise or high mileage runners both tend

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Speaker 1: to have shorter lifespans than moderate runners. But the reasons

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Speaker 1: why remain unclear. Well that's probably important. Right. Here's the

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Speaker 1: thing when you break down that study, it's the Master's

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Speaker 1: running study. Anyone can fill it out. You can actually

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Speaker 1: go there and fill it out, and it's a series

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Speaker 1: of questions. The questions are how old you are, how

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Speaker 1: much you run, whether you have high blood pressure, how

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Speaker 1: often you take painkillers? And SAIDs, And that's it. There's

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Speaker 1: no follow up and there's no data on how long

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Speaker 1: you live. And that's where many of these articles came from.

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Speaker 1: And the data was divided into two groups, those who

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Speaker 1: ran more than twenty miles per week and those who

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Speaker 1: ran less than twenty miles per per week. And if

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Speaker 1: you actually look at the data, no difference. And then

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Speaker 1: if you look a little further there was one difference.

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Speaker 1: Great article, how I Hutchinson amazing author. The difference was

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Speaker 1: the people who ran less than twenty miles a week

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Speaker 1: took more anti inflammatories. But there was no data to

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Speaker 1: offer explanation as to why high mileage runners might die earlier.

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Speaker 1: Correlation causation, and I would just constantly go back to Yes,

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Speaker 1: excessive moderation is exactly what I preach. Don't do a

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Speaker 1: lot of exercise a little bit, do a little bit

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Speaker 1: of exercise a lot? And how much do I talk

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Speaker 1: about variation? Yesterday I swam, I do paddle board, was traveling.

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Speaker 1: I try to do so many different modes, especially at

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Speaker 1: fifty one, to be as balanced and as healthy as possible. Okay,

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Speaker 1: but you may have heard of athletes heart. Right when

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Speaker 1: I go into the doctor, my my e k G

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Speaker 1: and my heart rate resting heart rate causes is an

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Speaker 1: initial red flag because it's called the athletes heart. So

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Speaker 1: as you exercise, your heart registers a larger volume of blood. Okay,

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Speaker 1: and over time, the left ventricle especially adapts and it

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Speaker 1: gets bigger. It enlarges athletes heart. But this larger cavity

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Speaker 1: holds more blood and it ejects more blood per beat.

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Speaker 1: Even at rest. The heart is a muscle The more

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Speaker 1: you train that muscle, the stronger it gets. And yes,

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Speaker 1: it hypertrophees as well. Over time. With chronic cardio exercise,

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Speaker 1: your resting heart rate drops because every beat delivers a

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Speaker 1: bigger amount of blood and fewer beats are needed, so

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Speaker 1: your heart is working less. Heart okay, every squeeze more

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Speaker 1: blood comes out. Average resting heart rate sixty two D.

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Speaker 1: You know, different, sixty to a d D. But in

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Speaker 1: that number true endurance athletes fort forties, fifties. It takes

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Speaker 1: work off of your heart. And this is why cardio

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Speaker 1: exercise is so important for heart health. This is a

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Speaker 1: healthy thickness, okay from exercise. Your heart can get thick

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Speaker 1: from high blood pressure, not healthy, or get thick from exercise,

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Speaker 1: and that's what we want. It's not a medical condition,

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Speaker 1: athletes heart. It's the normal changes, the normal adaptations that

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Speaker 1: occur in the hearts of people who exercise frequently. It's

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Speaker 1: positive changes. According to the American College of Sports Medicine,

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Speaker 1: treatment is not required for individuals diagnosed with athletes heart.

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Speaker 1: No evidence has been found of any long term danger

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Speaker 1: from the changes regular exercise may cause to the heart.

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Speaker 1: All right, So, athletes heart, it's connected to exercise, positive

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Speaker 1: changes and Brady cardio low resting heart rate. That's a

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Speaker 1: red flag too initially, but it's a good thing. Alright,

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Speaker 1: final break. When we come back, I'm gonna give you

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Speaker 1: the good news, the studies, the counteract this garbage, this

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Speaker 1: super unhelpful, super dangerous way of trying to just completely

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Speaker 1: distort exercise and get people to do less because they're

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Speaker 1: they free of dying. Not okay, we'll be right back,

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Speaker 1: and we are back talking about too much exercise, and

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Speaker 1: I'm here to tell you don't worry about it. At

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Speaker 1: the end of the day. Don't worry about it, and

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Speaker 1: I give you the studies in a second, but really quickly.

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Speaker 1: The body is a ridiculously smart machine. So I will

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Speaker 1: do a separate episode on over training syndrome, but tend

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Speaker 1: if you start to do too much exercise, guess what

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Speaker 1: your body says enough and two things generally happen. You

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Speaker 1: get injured muscular injury, or you experience over training syndrome,

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Speaker 1: which is fatigue, irritability, and decreased performance. So your body

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Speaker 1: is pretty much tells you when you're doing too much.

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Speaker 1: So it's really hard to do too much. And if

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Speaker 1: you do, the body slows you down really quickly, really quickly.

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Speaker 1: You know this comes from someone who has participated. I've

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Speaker 1: gone to the extremes. But even going to the extremes,

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Speaker 1: I train so much less than many of the people

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Speaker 1: because the my toughest day is the race day. So

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Speaker 1: training that's when most people get hurt and they do

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Speaker 1: too much. So even though I trained for some pretty

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Speaker 1: intense events, my training for them is balanced because I

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Speaker 1: don't want to be injured and I don't want I

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Speaker 1: want to be healthy. I want to be doing this

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Speaker 1: when I'm ninety, and my main claim to fame is

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Speaker 1: being injury free. That's what I'm most proud of. Okay,

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Speaker 1: let's get to the studies. Great stuff. Study number one

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Speaker 1: leisure time physical activity of moderate to vigorous intensity and mortality,

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Speaker 1: a large pooled cohort analysis. Okay, this was a bunch

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Speaker 1: of research and it was in plus uh two thousand twelve.

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Speaker 1: Researchers used data gather during six studies, six previous studies,

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Speaker 1: including a total of nearly six hundred and forty thousand

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Speaker 1: men and women ages forty and over. Here the takeaways. Okay,

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Speaker 1: six studies. They looked at exercise. Okay, forty and over

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Speaker 1: when higher levels of activity were linked Uh, I'm sorry.

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Speaker 1: While higher levels of activity were linked to even longer

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Speaker 1: life expectancies, moderate activity was beneficial. So that's the great news.

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Speaker 1: You don't have to do a lot, nor should you.

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Speaker 1: How many times have I talked about taking only and

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Speaker 1: just out of your vocabulary when it comes to exercise,

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Speaker 1: and that minutes matter. And this is not conflicting messages

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Speaker 1: that I'm giving you here. What I'm saying is we

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Speaker 1: don't have to worry about too much exercise because a

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Speaker 1: the vast majority of people aren't even coming close and

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Speaker 1: be your body will slow you down. That's why, that's why,

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Speaker 1: all right, the same study, greater amounts of physical activity

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Speaker 1: were associated with Yes, additional life expectancy gains. At the

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Speaker 1: highest level of activity four hundred and fifty minutes per week,

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Speaker 1: the game was four and a half years. Wow. It

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Speaker 1: kind of goes against too much and you don't have

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Speaker 1: to do that much. But if you do more, generally speaking,

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Speaker 1: when it's quality more and that's all in the show,

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Speaker 1: it's better. Here's a quote from Mark Tremblay, director of

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Speaker 1: the Healthy, Active Living and Obesity Research Group at the

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Speaker 1: University of Ottawa, Canada involved in this study. The of

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Speaker 1: finding provides further evidence that there is a clear direct

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Speaker 1: dose response relationship between volume of physical activity and years

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Speaker 1: of life gained. Let me read that again. Their finding

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Speaker 1: provides further evidence that there is a clear direct dose

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Speaker 1: response relationship between volume of physical activity, how much you do,

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Speaker 1: and years of life gained. The findings also suggest that

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Speaker 1: physical activity at recommended levels or higher may further increase longevity.

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Speaker 1: Great news. Study number two, Health Benefits of Physical Activity.

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Speaker 1: The evidence This was in Canadian Medical Association Journal March

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Speaker 1: two thousand six. It was a narrative review of numerous

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Speaker 1: studies as well. And here's the quote. There is in

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Speaker 1: controvertible evidence that regular physical activity contributes to the primary

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Speaker 1: and secondary prevention of several chronic diseases and is associated

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Speaker 1: with a reduce risk of premature death. And here we go.

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Speaker 1: There appears to be a graded linear relation between the

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Speaker 1: volume of physical activity and health status, such that the

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Speaker 1: most physically active people drum roll are at the lowest risk.

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Speaker 1: People who engage in exercise at levels above those recommended

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Speaker 1: in the guidelines are likely to gain further health benefits.

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Speaker 1: All right. Study three now We're getting into running, because

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Speaker 1: that's what so much of this noise was about. So

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Speaker 1: let's let's look at it. Let's look at it. Study three.

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Speaker 1: Is running associated with a lower risk of all cause

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Speaker 1: cardiovascular and cancer mortality? And is the more the better?

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Speaker 1: A Systematic review and meta analysis, British Journal of Sports Medicine. Okay,

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Speaker 1: fourteen studies from six perspective cohorts with two hundred and

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Speaker 1: thirty thousand participants were included. Conclusion, and surprise you that

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Speaker 1: I'm including, I give you everything. Increased rates of participation

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Speaker 1: in running, regardless of its dose, would probably lead to

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Speaker 1: substantial improvements in population health and longevity. Any amount of running,

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Speaker 1: even just once a week, is better than no running.

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Speaker 1: And here's study that kind of goes against what I'm

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Speaker 1: talking about. We're putting it all in here. But higher

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Speaker 1: doses of running may not necessarily be associated with greater

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Speaker 1: mortality benefits. That's one study. And what I'm going to

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Speaker 1: talk about at the end is why, but linear relationship.

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Speaker 1: More so, the news for this is you don't have

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Speaker 1: to run insane number of miles per week. And here's

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Speaker 1: what I'm gonna skip ahead, because it's time people who

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Speaker 1: run that far, in my experience, are doing so for

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Speaker 1: different reasons, mental reasons, and many of those people, if

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Speaker 1: they didn't run more than thirty miles per week, in

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Speaker 1: my experience, would have major issues mental and physical. This

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Speaker 1: is there medication. They many of them, and again this

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Speaker 1: is my experience, this is not many of them would

426
00:29:09,240 --> 00:29:13,240
Speaker 1: probably not live as long for other reasons because they

427
00:29:13,280 --> 00:29:16,400
Speaker 1: need it. I'm thinking of one in particular, and there

428
00:29:16,440 --> 00:29:19,520
Speaker 1: are many that I've come across in my life doing

429
00:29:19,560 --> 00:29:23,800
Speaker 1: iron Man and Ultra marathons and marathons. This one person

430
00:29:24,320 --> 00:29:27,720
Speaker 1: marathon Ultra every weekend. And I used to be so negative,

431
00:29:29,080 --> 00:29:30,360
Speaker 1: you know, when I would look at this person was

432
00:29:30,400 --> 00:29:33,240
Speaker 1: starting out, that's too much. And then I realized this

433
00:29:33,280 --> 00:29:37,440
Speaker 1: person needed it. This person needs it, and they would

434
00:29:37,440 --> 00:29:41,400
Speaker 1: probably live along healthy life too, probably live. But it's

435
00:29:41,440 --> 00:29:44,760
Speaker 1: for the mind for this person. First, it's for stress

436
00:29:44,800 --> 00:29:47,160
Speaker 1: and anxiety, and that is not looked at in the

437
00:29:47,200 --> 00:29:53,000
Speaker 1: research enough when it comes to these high volume exercisers.

438
00:29:53,680 --> 00:30:00,560
Speaker 1: All right, so sure it's it's still higher doses. Is better?

439
00:30:00,800 --> 00:30:03,760
Speaker 1: Is there a a crossover point? Of course, I want

440
00:30:03,800 --> 00:30:06,800
Speaker 1: to do too much and you don't have to, but

441
00:30:06,920 --> 00:30:10,760
Speaker 1: that line is so high for most people and those

442
00:30:10,800 --> 00:30:13,440
Speaker 1: people who are crossing it are doing so for a

443
00:30:13,480 --> 00:30:16,640
Speaker 1: different reason. All right, a couple more Study number four,

444
00:30:16,720 --> 00:30:20,720
Speaker 1: long term marathon running is associated with low coronary plaque

445
00:30:20,760 --> 00:30:23,160
Speaker 1: formation in women. Let me backtrack a little bit. So

446
00:30:23,200 --> 00:30:26,000
Speaker 1: there was a study in two thousand seventeen that was

447
00:30:26,040 --> 00:30:28,080
Speaker 1: widely reported and it was about running, and it basically

448
00:30:28,080 --> 00:30:30,040
Speaker 1: said running is bad for your heart. Too much running

449
00:30:30,120 --> 00:30:32,920
Speaker 1: marathon bad for your heart. And it was older mary

450
00:30:33,280 --> 00:30:37,959
Speaker 1: endurance athletes um with a low risk for heart disease

451
00:30:37,960 --> 00:30:40,400
Speaker 1: were more likely to have a greater amount of calcium

452
00:30:40,400 --> 00:30:43,520
Speaker 1: plaque in their coronary arteries. And the media ran with

453
00:30:43,560 --> 00:30:48,080
Speaker 1: this too much running marathons bad for your heart. Well,

454
00:30:49,160 --> 00:30:53,880
Speaker 1: even the study researchers question the significance of this observation.

455
00:30:53,920 --> 00:30:57,200
Speaker 1: Why because the plaques with calcium are more stable than

456
00:30:57,320 --> 00:31:01,560
Speaker 1: non calcified plaques and therefore there less likely to cause

457
00:31:01,560 --> 00:31:05,240
Speaker 1: a heart attack, so probably not a problem. So was

458
00:31:05,280 --> 00:31:10,840
Speaker 1: they found this one abnormality that wasn't really a big deal,

459
00:31:11,680 --> 00:31:14,800
Speaker 1: simplifying a big time And then that goes to this study,

460
00:31:14,840 --> 00:31:18,760
Speaker 1: So women, long term marathon running is associated with low

461
00:31:18,880 --> 00:31:22,160
Speaker 1: coronary plaque formation and women, And they looked at women

462
00:31:22,200 --> 00:31:24,960
Speaker 1: who ran at least one marathon per year for ten

463
00:31:25,000 --> 00:31:28,320
Speaker 1: to twenty five years. They underwent a battery of tests.

464
00:31:28,520 --> 00:31:32,280
Speaker 1: What did they find? Women marathon runners had minimal coronary

465
00:31:32,400 --> 00:31:37,200
Speaker 1: artery calcium counts, lower coronary artery plaque prevalence, and less

466
00:31:37,240 --> 00:31:41,600
Speaker 1: calcified plaque volume compared with sedentary women. Oh my gosh.

467
00:31:41,720 --> 00:31:44,479
Speaker 1: Two more quick studies. Study number five they looked at

468
00:31:44,720 --> 00:31:47,640
Speaker 1: let Me Condense it down two thousand and fifteen. Finished study.

469
00:31:47,920 --> 00:31:51,600
Speaker 1: They looked at former elite endurance athletes and they found

470
00:31:51,600 --> 00:31:53,400
Speaker 1: that they had a five to six year increase in

471
00:31:53,440 --> 00:31:57,240
Speaker 1: life expectancy, not decrease, with significant decrease in the risk

472
00:31:57,280 --> 00:32:00,480
Speaker 1: of stroke and heart disease. And this study was in

473
00:32:00,480 --> 00:32:04,160
Speaker 1: the British Journal of Sports Medicine two thousand fifteen and

474
00:32:04,160 --> 00:32:07,640
Speaker 1: the title was All cause and disease specific mortality among

475
00:32:07,760 --> 00:32:11,680
Speaker 1: male former elite athletes with an average fifty year follow up.

476
00:32:13,680 --> 00:32:18,440
Speaker 1: That's a big deal. And finally, last one study looked

477
00:32:18,480 --> 00:32:21,360
Speaker 1: at sixty seven ultra marathon runners. What did they find.

478
00:32:21,400 --> 00:32:22,840
Speaker 1: This is so interesting and this is where we're going

479
00:32:22,880 --> 00:32:25,120
Speaker 1: with all of this in the future. They had an

480
00:32:25,120 --> 00:32:29,600
Speaker 1: eleven percent longer telomeres. You go, what the heck is that. Okay,

481
00:32:29,640 --> 00:32:34,440
Speaker 1: telomere length is recognized as a marker of biological age,

482
00:32:34,800 --> 00:32:37,840
Speaker 1: and the shorter telomere length is associated with an increased

483
00:32:37,920 --> 00:32:41,960
Speaker 1: risk of cardiovascular disease. So this is really interesting and

484
00:32:42,000 --> 00:32:43,960
Speaker 1: this is this is where the science is going. The

485
00:32:44,000 --> 00:32:47,760
Speaker 1: telomeres right and their protective caps at the end of

486
00:32:47,800 --> 00:32:52,200
Speaker 1: our chromosomes, that again are a marker of biological aging,

487
00:32:53,640 --> 00:32:57,240
Speaker 1: and in this study it corresponded to a sixteen point

488
00:32:57,280 --> 00:33:02,920
Speaker 1: two year younger biological age compared with the healthy counterparts. Okay,

489
00:33:02,960 --> 00:33:08,120
Speaker 1: lots of studies, lots of studies. So the takeaway from

490
00:33:08,160 --> 00:33:12,960
Speaker 1: all this is this, it is really, really, really hard

491
00:33:12,960 --> 00:33:17,200
Speaker 1: to do too much exercise. For most people. They don't

492
00:33:17,200 --> 00:33:19,920
Speaker 1: have to worry about it. And if you're listening and

493
00:33:19,920 --> 00:33:21,680
Speaker 1: you're you're one of those people who does too much.

494
00:33:22,760 --> 00:33:25,400
Speaker 1: Now I'm not talking too much too soon. There are

495
00:33:25,480 --> 00:33:29,040
Speaker 1: some you know, listen to my podcasts on you know,

496
00:33:29,120 --> 00:33:33,120
Speaker 1: AM Wrap and things like that. I'm talking frequency and

497
00:33:33,200 --> 00:33:36,400
Speaker 1: mixing it up, and that most people don't have to

498
00:33:36,400 --> 00:33:38,200
Speaker 1: worry about it, and those people who do have to

499
00:33:38,200 --> 00:33:40,640
Speaker 1: worry about it, they are shut down really quickly. They're

500
00:33:40,640 --> 00:33:43,200
Speaker 1: the people who come to me and say I have

501
00:33:43,280 --> 00:33:46,040
Speaker 1: bad X, I have bad this. They have injured themselves

502
00:33:46,120 --> 00:33:51,480
Speaker 1: from too much, too soon, too much too soon, doing

503
00:33:51,520 --> 00:33:56,280
Speaker 1: the wrong type of exercise for your fitness level. Yes

504
00:33:56,840 --> 00:33:59,320
Speaker 1: you have to start gradually, Yes you have to build

505
00:33:59,320 --> 00:34:02,640
Speaker 1: a base of strength. We need to mix it up.

506
00:34:04,040 --> 00:34:07,120
Speaker 1: But my point is, do not take from these headlines

507
00:34:08,280 --> 00:34:15,080
Speaker 1: that exercise at Really, you know, high frequencies and intensities

508
00:34:16,920 --> 00:34:20,440
Speaker 1: are bad for you. When it's bad for you, the

509
00:34:20,480 --> 00:34:22,160
Speaker 1: body will slow down. When it's bad for you, and

510
00:34:22,200 --> 00:34:24,640
Speaker 1: you do it wrong, you're gonna get hurt. But that's

511
00:34:24,640 --> 00:34:28,000
Speaker 1: why my shows are about excessive moderation and that we

512
00:34:28,040 --> 00:34:29,759
Speaker 1: need to do it all day long. And then going

513
00:34:29,800 --> 00:34:33,360
Speaker 1: to the gym can be part of your routine, but

514
00:34:33,440 --> 00:34:36,720
Speaker 1: that's not where we get healthy. By and large. Sure

515
00:34:36,719 --> 00:34:40,040
Speaker 1: you can build strength, and absolutely you're gonna confer benefits,

516
00:34:40,040 --> 00:34:43,040
Speaker 1: and I still go. But it's what we do all

517
00:34:43,120 --> 00:34:47,919
Speaker 1: day long. We need to move, we need to mix

518
00:34:48,000 --> 00:34:52,760
Speaker 1: it up. Running is good for you. Runners live longer.

519
00:34:53,960 --> 00:34:57,200
Speaker 1: Statistics are there. Runners have a lower incidence of osteo

520
00:34:57,280 --> 00:35:00,279
Speaker 1: arthritis than non runners. One of the primary reasons in

521
00:35:00,400 --> 00:35:03,640
Speaker 1: my experience and research. One of them is you weigh less.

522
00:35:04,760 --> 00:35:06,239
Speaker 1: You're carrying around the less weight. What do you think

523
00:35:06,280 --> 00:35:09,440
Speaker 1: is more detrimental on your body running thirty minutes three

524
00:35:09,440 --> 00:35:11,640
Speaker 1: times a week, four times a week or carrying around

525
00:35:11,640 --> 00:35:14,239
Speaker 1: thirty extra pounds twenty four hours a day. Come on.

526
00:35:16,560 --> 00:35:19,000
Speaker 1: So this is where common sense comes in. And that's

527
00:35:19,000 --> 00:35:22,040
Speaker 1: why it's not just about the research. A lot of

528
00:35:22,040 --> 00:35:24,120
Speaker 1: people I know who are in the ivory towers who

529
00:35:24,160 --> 00:35:28,440
Speaker 1: have never exercised and are talking about exercise and and

530
00:35:28,480 --> 00:35:31,879
Speaker 1: that's part of the problem. So we have to look

531
00:35:31,880 --> 00:35:34,680
Speaker 1: at their studies. We have to pull them apart. We

532
00:35:34,719 --> 00:35:36,800
Speaker 1: have to look at the anecdotal people who are actually

533
00:35:36,800 --> 00:35:38,680
Speaker 1: doing it. We have to take experience, we have to

534
00:35:38,719 --> 00:35:40,800
Speaker 1: take common sense, and then we see where it meets.

535
00:35:41,280 --> 00:35:43,040
Speaker 1: And where it meets is we need to do a

536
00:35:43,080 --> 00:35:45,640
Speaker 1: lot more. Three and four people are not getting enough exercise.

537
00:35:45,880 --> 00:35:48,640
Speaker 1: Why the heck are we worried about too much? Not

538
00:35:48,760 --> 00:35:54,360
Speaker 1: a problem? Not a problem? Okay, all right, I go,

539
00:35:54,520 --> 00:35:58,120
Speaker 1: I need to go for a run. Get my heart

540
00:35:58,160 --> 00:36:00,920
Speaker 1: rate back. It's incredible, is how much I love my

541
00:36:01,000 --> 00:36:04,040
Speaker 1: job and how passionate I am. I I get really

542
00:36:04,080 --> 00:36:10,439
Speaker 1: frustrated with the bad information. It's bad information. Pull it back,

543
00:36:10,680 --> 00:36:15,200
Speaker 1: scroll back, get myself worked up where is it. Sorry,

544
00:36:15,320 --> 00:36:20,719
Speaker 1: running doesn't make you live longer? Okay, buddy, sure, really helpful?

545
00:36:21,600 --> 00:36:27,280
Speaker 1: All right? Studies are there, get in lots of different

546
00:36:27,280 --> 00:36:29,960
Speaker 1: types of exercise, strength training. If you haven't listened to

547
00:36:30,000 --> 00:36:32,399
Speaker 1: my episode on the five Components and fitness, and then

548
00:36:32,440 --> 00:36:34,959
Speaker 1: throw in the other podcast where I did the six

549
00:36:35,040 --> 00:36:37,480
Speaker 1: that I think should be added in. That's what it's about.

550
00:36:37,719 --> 00:36:40,480
Speaker 1: It's not about doing one type of exercise exclusively. That's

551
00:36:40,480 --> 00:36:43,160
Speaker 1: no good. That's no good. Doesn't matter how healthy it is.

552
00:36:43,400 --> 00:36:45,319
Speaker 1: You need to mix it up. You need to mix

553
00:36:45,400 --> 00:36:48,399
Speaker 1: up your intensities. Some days you do endurance, some days

554
00:36:48,440 --> 00:36:50,760
Speaker 1: you don't do the same thing over and over again.

555
00:36:51,760 --> 00:36:54,879
Speaker 1: But when you do many different things and you mix

556
00:36:54,920 --> 00:37:00,360
Speaker 1: it up, it's more fun. It's sustainable, excessive modern ration.

557
00:37:01,239 --> 00:37:04,400
Speaker 1: I am living proof of it at fifty one, and

558
00:37:04,480 --> 00:37:08,320
Speaker 1: my clients as well. That's where success comes long term.

559
00:37:08,640 --> 00:37:11,680
Speaker 1: We're all about the short term. You know. We were

560
00:37:11,719 --> 00:37:15,600
Speaker 1: not wired to worry about the future. We were wired

561
00:37:15,640 --> 00:37:17,560
Speaker 1: to worry about are you gonna get eaten by a

562
00:37:17,600 --> 00:37:22,760
Speaker 1: tiger in the next hour? And that's part of the problem.

563
00:37:22,800 --> 00:37:25,560
Speaker 1: That's another episode. All right, thank you for listening. I'm

564
00:37:25,640 --> 00:37:29,520
Speaker 1: Tom Holland. If you have not subscribed yet to this podcast,

565
00:37:29,560 --> 00:37:32,799
Speaker 1: you have to. Why would you not. I have one

566
00:37:33,280 --> 00:37:36,080
Speaker 1: goal is to help you have the best information so

567
00:37:36,160 --> 00:37:39,560
Speaker 1: you can live your best life. I have no bias.

568
00:37:40,000 --> 00:37:45,560
Speaker 1: My bias is helping people giving you the best information.

569
00:37:46,320 --> 00:37:50,919
Speaker 1: And that's tough for you, most of you who don't

570
00:37:50,960 --> 00:37:54,480
Speaker 1: spend your time digging into the research. And there's some

571
00:37:54,520 --> 00:37:58,279
Speaker 1: people with letters after their names who are really confusing

572
00:37:58,280 --> 00:38:01,920
Speaker 1: you and they shouldn't be, but it makes them money

573
00:38:02,760 --> 00:38:05,040
Speaker 1: and that's part of the problem. If you have not

574
00:38:05,160 --> 00:38:07,640
Speaker 1: rated the show, please do so. And if you have,

575
00:38:07,920 --> 00:38:11,360
Speaker 1: thank you very much. Tom h Fit is my Instagram

576
00:38:11,400 --> 00:38:13,319
Speaker 1: and Twitter. You can reach out to me there as

577
00:38:13,360 --> 00:38:17,200
Speaker 1: well as Fitness disrupted dot com. Thank you so much

578
00:38:17,239 --> 00:38:23,680
Speaker 1: for listening. I love what I do and we are

579
00:38:23,719 --> 00:38:26,880
Speaker 1: in control of three things. How much we move, what

580
00:38:27,040 --> 00:38:30,480
Speaker 1: we put into our mouths and our attitudes, and that

581
00:38:30,600 --> 00:38:36,360
Speaker 1: is amazing and that is awesome. Thank you for listening.

582
00:38:37,040 --> 00:38:40,760
Speaker 1: I am Tom holland this is Fitness Disrupted, Believe in Yourself.

583
00:38:46,520 --> 00:38:50,120
Speaker 1: Fitness Disrupted is a production of I Heart Radio. For

584
00:38:50,200 --> 00:38:53,040
Speaker 1: more podcasts from my heart Radio, visit the I heart

585
00:38:53,080 --> 00:38:56,520
Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your

586
00:38:56,520 --> 00:38:57,320
Speaker 1: favorite shows,