1 00:00:00,720 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,160 --> 00:00:14,200 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. The 3 00:00:14,360 --> 00:00:21,960 Speaker 1: four second workout. That's right. You may have seen articles recently, 4 00:00:22,160 --> 00:00:29,120 Speaker 1: very recently touting a four second workout. What a phenomenal headline. 5 00:00:30,000 --> 00:00:35,200 Speaker 1: It's like six second ads reminded me, Yes that movie 6 00:00:35,280 --> 00:00:38,560 Speaker 1: seen six second abs with four second workout. If that's 7 00:00:38,560 --> 00:00:42,960 Speaker 1: not going to grab your attention, what is right? Because 8 00:00:43,880 --> 00:00:48,760 Speaker 1: most people, especially when they're starting exercise, want what to 9 00:00:48,800 --> 00:00:51,200 Speaker 1: get the greatest results in the least amount of time, 10 00:00:51,240 --> 00:00:55,240 Speaker 1: and that is my goal for you as well. You know, 11 00:00:55,320 --> 00:00:58,760 Speaker 1: my new book is called The Micro Workout Plan, and 12 00:00:58,800 --> 00:01:02,720 Speaker 1: I will talk about that because totally ties into what 13 00:01:02,840 --> 00:01:06,720 Speaker 1: I will be talking about today, the four second workout. 14 00:01:07,240 --> 00:01:11,399 Speaker 1: And one of the subtitles on one of the articles 15 00:01:11,520 --> 00:01:13,560 Speaker 1: I believe it was in New York Times was intense 16 00:01:13,640 --> 00:01:18,319 Speaker 1: bursts of exercise throughout the day may have surprising metabolic benefits. 17 00:01:18,360 --> 00:01:22,039 Speaker 1: But all people see is the four second workout. We're 18 00:01:22,040 --> 00:01:24,360 Speaker 1: gonna break it down. I'm gonna break it down for 19 00:01:24,400 --> 00:01:27,280 Speaker 1: you because it's not four seconds, and what type of 20 00:01:27,319 --> 00:01:30,600 Speaker 1: workout is it? And how many times a day is 21 00:01:30,640 --> 00:01:33,679 Speaker 1: it done? And what are the benefits? These are the 22 00:01:33,800 --> 00:01:38,360 Speaker 1: questions that no one really asks. They just read the headline. 23 00:01:39,520 --> 00:01:43,039 Speaker 1: And we're seeing more and more of these headlines. And 24 00:01:43,120 --> 00:01:49,080 Speaker 1: I always think, when you truly learned to enjoy exercise, 25 00:01:49,400 --> 00:01:52,320 Speaker 1: the last thing you want is to do a four 26 00:01:52,360 --> 00:01:55,960 Speaker 1: second workout. You actually wanted to last longer. And that's 27 00:01:56,240 --> 00:02:00,480 Speaker 1: when the switches flipped, as I say, And that's what's 28 00:02:00,520 --> 00:02:07,040 Speaker 1: so interesting, is that when you learn to love exercise, 29 00:02:07,080 --> 00:02:11,120 Speaker 1: when you find what you enjoy, when you get the benefits, 30 00:02:11,800 --> 00:02:14,840 Speaker 1: you actually want to do it frequently, and you want 31 00:02:14,880 --> 00:02:17,600 Speaker 1: to do it for long periods of time, not all 32 00:02:17,600 --> 00:02:19,880 Speaker 1: the time. Their days when I want to get that 33 00:02:20,400 --> 00:02:24,760 Speaker 1: quick interval workout in as I will talk about. But 34 00:02:24,840 --> 00:02:27,959 Speaker 1: exercise is enjoyable. Now that's not to say that we 35 00:02:28,000 --> 00:02:31,400 Speaker 1: shouldn't do these studies and see what is the shortest 36 00:02:31,440 --> 00:02:34,400 Speaker 1: amount of time, the least amount of work we can 37 00:02:34,400 --> 00:02:37,959 Speaker 1: do to get benefits. I get it. But these are 38 00:02:38,960 --> 00:02:43,880 Speaker 1: ridiculously deceiving headlines. And people love to send me these 39 00:02:43,880 --> 00:02:46,200 Speaker 1: studies and I, you know, or these articles. They don't 40 00:02:46,200 --> 00:02:48,399 Speaker 1: send me the studies, they send me the articles with 41 00:02:48,480 --> 00:02:56,200 Speaker 1: the you know, very overly simplistic headline, ripped from that study. 42 00:02:56,200 --> 00:02:58,120 Speaker 1: But I'm gonna break down not one, but two. So 43 00:02:58,120 --> 00:03:02,800 Speaker 1: there are actually two studies here that they're pulling from. 44 00:03:02,840 --> 00:03:05,640 Speaker 1: And then and there's something. There's a bunch of points 45 00:03:05,680 --> 00:03:08,880 Speaker 1: that need to be fleshed out as we say, okay, 46 00:03:09,880 --> 00:03:15,080 Speaker 1: so two studies about this four second workout? What is it? 47 00:03:15,120 --> 00:03:18,040 Speaker 1: What were they doing? What are the benefits? Can you 48 00:03:18,120 --> 00:03:21,640 Speaker 1: do it? Can you get that benefit? I'll tell you 49 00:03:22,200 --> 00:03:24,160 Speaker 1: when we come back from this quick break. We'll be 50 00:03:24,280 --> 00:03:38,000 Speaker 1: right back and we are back talking about the four 51 00:03:38,040 --> 00:03:42,200 Speaker 1: second workout, something that has been in the headlines recently 52 00:03:42,320 --> 00:03:45,800 Speaker 1: and we'll continue to be. But most people won't read 53 00:03:45,800 --> 00:03:48,880 Speaker 1: the article. Don't read a couple of sentences, and first 54 00:03:48,920 --> 00:03:52,640 Speaker 1: and foremost when I see something like this, say what 55 00:03:52,720 --> 00:03:55,000 Speaker 1: were the benefits? There's so much more too, What were 56 00:03:55,040 --> 00:03:58,160 Speaker 1: the workouts? What did they do it on? If anything? 57 00:03:58,640 --> 00:04:01,160 Speaker 1: You know, what was the equipment, what was the protocol? 58 00:04:02,440 --> 00:04:06,080 Speaker 1: So many questions that need to be asked. But what's 59 00:04:06,120 --> 00:04:11,560 Speaker 1: the benefits? Four seconds hard health, strength, fitness? You know 60 00:04:11,600 --> 00:04:14,880 Speaker 1: they talk about improved fitness. What does that mean? What 61 00:04:14,960 --> 00:04:20,040 Speaker 1: does that mean? Well? One of the articles described it 62 00:04:20,120 --> 00:04:25,280 Speaker 1: as such, four seconds of high intensity exertion repeated periodically 63 00:04:25,360 --> 00:04:27,719 Speaker 1: throughout the day. Oh, there we go. So it's not 64 00:04:27,800 --> 00:04:32,240 Speaker 1: four seconds to repeat it periodically throughout the day. Okay, 65 00:04:32,520 --> 00:04:37,760 Speaker 1: might counteract some of the unhealthy metabolic consequences of sitting 66 00:04:37,839 --> 00:04:43,479 Speaker 1: for hours. Okay, so it's to undo sitting for hours, 67 00:04:43,520 --> 00:04:46,479 Speaker 1: according to a surprising and timely new study of the 68 00:04:46,520 --> 00:04:52,120 Speaker 1: potentially large benefits of diminutive workouts. Great sentence, and it 69 00:04:52,160 --> 00:04:55,080 Speaker 1: sounds familiar. Sounds kind of like the title of my 70 00:04:55,120 --> 00:05:01,279 Speaker 1: new book, The Micro Workout Plan. And I love when 71 00:05:01,320 --> 00:05:04,240 Speaker 1: the studies support what I've been talking about and what 72 00:05:04,320 --> 00:05:08,400 Speaker 1: I write about and what I preach. But they oversimplify it, 73 00:05:08,480 --> 00:05:11,080 Speaker 1: they confuse you. And what I love is when you 74 00:05:11,080 --> 00:05:13,960 Speaker 1: actually when I break down the time. You know, my 75 00:05:14,040 --> 00:05:16,680 Speaker 1: micro Workout Plan filled with five minute workouts that you 76 00:05:16,720 --> 00:05:20,880 Speaker 1: can stack if you want. But the science is there, right, 77 00:05:21,000 --> 00:05:28,000 Speaker 1: this is oversimplifying, confusing and clouding. Right, But that's the 78 00:05:28,080 --> 00:05:33,279 Speaker 1: initial benefit, is to undo sitting. Okay, that's good, because 79 00:05:33,400 --> 00:05:37,840 Speaker 1: people sit. I mean, it's crazy. Well, let's go over 80 00:05:37,880 --> 00:05:41,880 Speaker 1: at one once again. You know, people sit for a 81 00:05:42,000 --> 00:05:46,880 Speaker 1: ridiculous amount of time. Studies indicate that many Americans adults 82 00:05:47,640 --> 00:05:51,760 Speaker 1: sit for at least ten hours a day and it's 83 00:05:51,880 --> 00:05:55,400 Speaker 1: probably worse, as they say, because of COVID. You know, 84 00:05:55,440 --> 00:05:58,080 Speaker 1: as I record this show, we're we're still in it. 85 00:05:59,320 --> 00:06:04,200 Speaker 1: We're still ten hours. That's crazy and I've done the 86 00:06:04,240 --> 00:06:07,880 Speaker 1: shows right. I'm at a standing desk right now. First 87 00:06:07,960 --> 00:06:11,920 Speaker 1: they talked about what you're gonna sit on the stability ball. Okay, 88 00:06:11,960 --> 00:06:14,279 Speaker 1: a little bit, you get a little core activation there. 89 00:06:14,400 --> 00:06:17,200 Speaker 1: It's maybe a little bit better than a chair. And 90 00:06:17,200 --> 00:06:19,480 Speaker 1: then there was the standing desk and what do they 91 00:06:19,520 --> 00:06:22,839 Speaker 1: find with that's like eight more calories an hour? It's 92 00:06:23,480 --> 00:06:27,520 Speaker 1: not much. What was the true takeaway of the studies 93 00:06:27,560 --> 00:06:29,560 Speaker 1: when it came to sitting is that you need to 94 00:06:29,560 --> 00:06:32,400 Speaker 1: get up and down, you need to move. Oh shocking, right, 95 00:06:32,480 --> 00:06:34,920 Speaker 1: So sitting on a stability ball or even standing at 96 00:06:34,920 --> 00:06:37,919 Speaker 1: a standing desk as I'm doing now a little better 97 00:06:38,360 --> 00:06:41,960 Speaker 1: than the alternative. But it's the getting up and down 98 00:06:42,360 --> 00:06:47,960 Speaker 1: that's actually more effective. So that goes to this study, 99 00:06:48,000 --> 00:06:51,920 Speaker 1: I would argue again, or the two people are breaking 100 00:06:52,000 --> 00:06:54,640 Speaker 1: up their day. I mean, I don't even care at 101 00:06:54,680 --> 00:06:57,320 Speaker 1: the outset what they did the workout. The fact that 102 00:06:57,320 --> 00:06:58,880 Speaker 1: they are getting up and down, that they're moving, that 103 00:06:58,920 --> 00:07:02,880 Speaker 1: they're not sitting for that extended period of time is beneficial. 104 00:07:03,000 --> 00:07:06,240 Speaker 1: That's what many of the studies show, right. But the 105 00:07:06,279 --> 00:07:08,719 Speaker 1: benefit they're talking about here, and there's a couple more 106 00:07:08,880 --> 00:07:12,400 Speaker 1: I will outline, but initially, let me read it one 107 00:07:12,440 --> 00:07:15,920 Speaker 1: more time. Four seconds of high intensity exertion. High intensity 108 00:07:15,960 --> 00:07:21,920 Speaker 1: by the way, intensity repeated periodically throughout the date might 109 00:07:22,240 --> 00:07:26,000 Speaker 1: counteract some of the unhealthy metabolic consequences of sitting for hours. Right, 110 00:07:26,040 --> 00:07:29,040 Speaker 1: So you're trying to undo sitting for hours, But what 111 00:07:29,080 --> 00:07:32,720 Speaker 1: if you're not sitting for hours? Right? What are the 112 00:07:32,760 --> 00:07:37,040 Speaker 1: benefits going to be? Then? So four second workouts. But 113 00:07:37,120 --> 00:07:40,800 Speaker 1: let me go finish up with the health impacts of 114 00:07:40,880 --> 00:07:45,160 Speaker 1: sitting or negative impacts, they're considerable. You know, studies that 115 00:07:45,240 --> 00:07:49,000 Speaker 1: have looked at prolonged sitting, what do they find? Increased 116 00:07:49,120 --> 00:07:53,600 Speaker 1: risk for heart disease, increased risk for type two diabetes, 117 00:07:54,000 --> 00:07:58,360 Speaker 1: and yes, metabolic dysfunction. Right. And one of the specific 118 00:07:58,400 --> 00:08:01,960 Speaker 1: metabolic disruptions as they call all it includes a later 119 00:08:02,080 --> 00:08:04,480 Speaker 1: rise in the bloodstream of fatty acids. And this is 120 00:08:04,480 --> 00:08:07,880 Speaker 1: important because this goes to the study specifically fatty acids 121 00:08:07,920 --> 00:08:13,000 Speaker 1: known as triglycerides, and they guess that it's probably due 122 00:08:13,040 --> 00:08:17,280 Speaker 1: to in part because your muscles at rest produce less 123 00:08:17,320 --> 00:08:20,920 Speaker 1: than you're contracting muscles do with a specific substance that 124 00:08:21,040 --> 00:08:23,520 Speaker 1: is going to help break up these triglycerides. You need 125 00:08:23,560 --> 00:08:26,200 Speaker 1: to move. Good things happen when you move, that's what 126 00:08:26,240 --> 00:08:30,160 Speaker 1: they're saying, right, And high levels of triglycerides are linked 127 00:08:30,160 --> 00:08:33,920 Speaker 1: to what an increased risk of, yes, heart disease and 128 00:08:34,040 --> 00:08:38,199 Speaker 1: other metabolic problems. We need to move, We need to 129 00:08:38,240 --> 00:08:43,400 Speaker 1: move triglycerides. We don't want high triglycerides. Right, That's something 130 00:08:43,440 --> 00:08:46,160 Speaker 1: that you get tested for when you go get your 131 00:08:46,160 --> 00:08:51,120 Speaker 1: physical Okay, So exercise should help this because in what 132 00:08:51,880 --> 00:08:56,360 Speaker 1: involves muscular contractions. Right, So that's why standing or sitting, 133 00:08:56,440 --> 00:08:59,480 Speaker 1: even if you're sitting on a stability ball again better 134 00:08:59,480 --> 00:09:01,320 Speaker 1: than the altar earning it. But you need to move. 135 00:09:01,360 --> 00:09:05,840 Speaker 1: You need those muscles to contract periodically. And what I 136 00:09:05,920 --> 00:09:08,680 Speaker 1: love about this, I mean, how often do I say 137 00:09:08,720 --> 00:09:12,400 Speaker 1: on this show, Yes, going to the gym, you could 138 00:09:12,400 --> 00:09:14,000 Speaker 1: do it if you want, I still do it. But 139 00:09:14,080 --> 00:09:17,000 Speaker 1: going to the gym for an hour three times a week, 140 00:09:17,640 --> 00:09:21,000 Speaker 1: if you sit ten hours a day, you're not gonna 141 00:09:21,000 --> 00:09:24,560 Speaker 1: be healthy. You'd be strong depending on what you do 142 00:09:24,600 --> 00:09:27,079 Speaker 1: at the gym. But we need to move all day long. 143 00:09:27,320 --> 00:09:29,200 Speaker 1: So yes, you can go to the gym, but you 144 00:09:29,280 --> 00:09:31,360 Speaker 1: also need to do all of these things that I 145 00:09:31,400 --> 00:09:37,880 Speaker 1: talk about, the excessive moderation things to be as healthy 146 00:09:38,000 --> 00:09:42,320 Speaker 1: as possible, because we're not doing what we evolved to do, 147 00:09:42,360 --> 00:09:46,559 Speaker 1: which was move. Okay, so we don't want to sit, 148 00:09:46,640 --> 00:09:48,080 Speaker 1: We want to move. We want to move as much 149 00:09:48,160 --> 00:09:53,680 Speaker 1: as possible. Four seconds four seconds. Breaking up workouts throughout 150 00:09:53,679 --> 00:09:58,800 Speaker 1: your day again, sounds really familiar. Is beneficial in numerous ways. 151 00:09:58,840 --> 00:10:03,640 Speaker 1: All right, let's go right to the first study. It's 152 00:10:03,640 --> 00:10:07,480 Speaker 1: an interesting study. University of Texas at Austin. They had 153 00:10:07,640 --> 00:10:11,440 Speaker 1: healthy young people sit all day okay, and what did 154 00:10:11,480 --> 00:10:14,000 Speaker 1: they find What I just spoke about, right, higher than 155 00:10:14,040 --> 00:10:18,080 Speaker 1: normal levels of triglycerides, so they weren't having those muscle contractions. 156 00:10:18,320 --> 00:10:21,640 Speaker 1: Sitting all day not good. And they had higher than 157 00:10:21,920 --> 00:10:27,599 Speaker 1: normal triglycerides in their bloodstream after a fatty meal. Okay, 158 00:10:28,120 --> 00:10:33,880 Speaker 1: sitting had left their metabolisms less able to clear out 159 00:10:34,679 --> 00:10:39,160 Speaker 1: that fat. So there was a study where they took 160 00:10:39,280 --> 00:10:41,960 Speaker 1: eight healthy young men and women and asked them to 161 00:10:42,080 --> 00:10:44,560 Speaker 1: spend a full day at the lab. Right, they're gonna 162 00:10:44,559 --> 00:10:46,560 Speaker 1: sit at the lab and they're only getting up to 163 00:10:46,600 --> 00:10:49,320 Speaker 1: eat or go to the bathroom. Then the next morning 164 00:10:49,640 --> 00:10:52,080 Speaker 1: they had the eight volunteers returned to the lab for 165 00:10:52,200 --> 00:10:54,760 Speaker 1: a high fat breakfast here you go of melted ice 166 00:10:54,800 --> 00:10:57,880 Speaker 1: cream and half and a half, and they had their 167 00:10:57,920 --> 00:11:02,679 Speaker 1: metabolic responses monitor during the next six hours. Okay, so 168 00:11:02,760 --> 00:11:06,960 Speaker 1: go sit eight people. Not a huge sample, but you know, 169 00:11:07,160 --> 00:11:09,640 Speaker 1: there it is. And then on the next day they 170 00:11:09,679 --> 00:11:13,000 Speaker 1: would go again except for a few seconds each hour 171 00:11:13,080 --> 00:11:15,360 Speaker 1: when they got their workouts in. So here's where that 172 00:11:15,400 --> 00:11:19,000 Speaker 1: four second workout comes in. But now we gotta look 173 00:11:19,000 --> 00:11:21,800 Speaker 1: at the specifics. What are the specifics. What did they 174 00:11:21,920 --> 00:11:25,800 Speaker 1: do and what did they do it on? Well, they 175 00:11:25,840 --> 00:11:29,720 Speaker 1: did it on a unique type of stationary bicycle, one 176 00:11:29,760 --> 00:11:33,079 Speaker 1: that you most likely don't have access to. Doesn't mean 177 00:11:33,120 --> 00:11:37,160 Speaker 1: this isn't important information though. Okay, so this stationary bike 178 00:11:37,240 --> 00:11:41,120 Speaker 1: has a heavy flywheel and no resistance. Okay, it is 179 00:11:41,200 --> 00:11:45,760 Speaker 1: called an inertial load air commeter. Inertial load air commeter 180 00:11:45,880 --> 00:11:49,760 Speaker 1: say that three times fast. They utilize this bike usually 181 00:11:50,080 --> 00:11:54,240 Speaker 1: to test uh you know, professional athletes, leg power, long power, 182 00:11:54,320 --> 00:11:58,559 Speaker 1: things like that, and they generally utilized a two second 183 00:11:58,840 --> 00:12:02,600 Speaker 1: protocol to get sprinting. But this is a specific bike. 184 00:12:03,200 --> 00:12:06,160 Speaker 1: It is a big and heavy flywheel. Okay, it allows 185 00:12:06,600 --> 00:12:10,640 Speaker 1: the rider to go from zero revolutions per minute to 186 00:12:10,760 --> 00:12:15,199 Speaker 1: about one sixty RPMs in four seconds. Okay, you go 187 00:12:15,360 --> 00:12:18,800 Speaker 1: slow and hard at first, and then you are you 188 00:12:18,880 --> 00:12:24,040 Speaker 1: are hammering. So it's different most bikes at home, most 189 00:12:24,120 --> 00:12:28,160 Speaker 1: of your standard station scenary bikes. You're allowed to accelerate 190 00:12:28,280 --> 00:12:31,160 Speaker 1: much more quickly, and you're recruiting fewer muscle fibers. So 191 00:12:31,280 --> 00:12:35,319 Speaker 1: it's hard. It's hard if the takeaway, okay, and that 192 00:12:35,520 --> 00:12:38,360 Speaker 1: that makes a difference, right, So to get to that 193 00:12:38,520 --> 00:12:43,199 Speaker 1: extreme level that quickly, I mean how many times have 194 00:12:43,320 --> 00:12:47,640 Speaker 1: I talked about interval training and most people are in 195 00:12:47,679 --> 00:12:50,440 Speaker 1: the gray zone even during interval training. That hard has 196 00:12:50,520 --> 00:12:53,520 Speaker 1: to be hard. So this gets people to that hard 197 00:12:53,640 --> 00:13:02,040 Speaker 1: level really quickly. So unique bike really quick to a 198 00:13:02,160 --> 00:13:05,080 Speaker 1: high intensity. But there's still value there. We still want 199 00:13:05,120 --> 00:13:07,080 Speaker 1: to know what's going on. Right, But they got up 200 00:13:07,120 --> 00:13:15,000 Speaker 1: and down every hour. Okay, So again you read four seconds, 201 00:13:15,120 --> 00:13:18,680 Speaker 1: you go, oh, just four seconds, four seconds, four seconds 202 00:13:18,760 --> 00:13:22,680 Speaker 1: once for seconds twice. No, for the first study, they 203 00:13:22,720 --> 00:13:26,080 Speaker 1: would sprint as hard as possible for four seconds, then 204 00:13:26,120 --> 00:13:30,160 Speaker 1: they would stop peddling rest for forty five seconds, and 205 00:13:30,200 --> 00:13:34,720 Speaker 1: they would do that five times Okay. So now now, 206 00:13:34,840 --> 00:13:36,240 Speaker 1: now we're getting to the truth of it, right, So 207 00:13:36,520 --> 00:13:38,800 Speaker 1: is it four seconds? It's not four seconds as four 208 00:13:38,840 --> 00:13:42,120 Speaker 1: seconds done five times with forty five seconds recovery. Oh 209 00:13:42,240 --> 00:13:44,319 Speaker 1: my gosh. Now we're getting into the intervals and the 210 00:13:44,400 --> 00:13:47,880 Speaker 1: work rest interval ratios that I talked about. So that 211 00:13:48,040 --> 00:13:56,360 Speaker 1: is what five seconds to forty five nine, you know 212 00:13:56,679 --> 00:14:02,120 Speaker 1: the ratio? Okay, So, but but that's that's the workout, 213 00:14:02,480 --> 00:14:04,520 Speaker 1: and it was if you do the math right over 214 00:14:04,640 --> 00:14:09,880 Speaker 1: four minutes, right, so, hey, my workouts five minutes, you know, 215 00:14:10,000 --> 00:14:12,839 Speaker 1: you can stack those, and that's what I recommend. So 216 00:14:13,000 --> 00:14:16,840 Speaker 1: this is going to the science. It's supporting Okay, doing 217 00:14:16,920 --> 00:14:19,200 Speaker 1: shorter workouts throughout the day. I'm getting ahead of myself. 218 00:14:19,280 --> 00:14:23,560 Speaker 1: But that's that's what the science is showing, right, Okay, 219 00:14:23,760 --> 00:14:28,960 Speaker 1: So four seconds, seconds rest, done five times. They did 220 00:14:29,120 --> 00:14:34,600 Speaker 1: that every hour on the hour for eight hours. So 221 00:14:34,720 --> 00:14:37,360 Speaker 1: that's a hundred and sixty seconds of actual exercise. Not 222 00:14:37,520 --> 00:14:42,120 Speaker 1: a lot, but four minute workouts every hour on the hour. 223 00:14:42,280 --> 00:14:45,520 Speaker 1: Sounds pretty good, but that's a hundred and sixty seconds 224 00:14:45,560 --> 00:14:49,680 Speaker 1: of actual exercise. But it's actually four times eight, so 225 00:14:49,760 --> 00:14:53,800 Speaker 1: it's thirty two minutes of workout time. Okay, now the math. 226 00:14:53,920 --> 00:14:57,840 Speaker 1: See how many times do I also say it all 227 00:14:57,880 --> 00:15:00,440 Speaker 1: comes down to math, as much as don't want to 228 00:15:00,480 --> 00:15:05,520 Speaker 1: believe it. Calories in, calories out, energy created, neither created 229 00:15:05,560 --> 00:15:11,280 Speaker 1: nor destroyed, just changes form math math math. Okay, So 230 00:15:11,360 --> 00:15:14,000 Speaker 1: what did they find? What did they find? So it's 231 00:15:14,040 --> 00:15:16,720 Speaker 1: back to the triglycerides, right, So when they did that 232 00:15:17,360 --> 00:15:20,080 Speaker 1: work out every hour on the hour, four point one minutes, 233 00:15:20,200 --> 00:15:23,400 Speaker 1: essentially the volunteers arrived at the lab with lower blood 234 00:15:23,520 --> 00:15:26,560 Speaker 1: levels of triglycerides to start with, and they burn more 235 00:15:26,640 --> 00:15:31,440 Speaker 1: fat throughout the day. So there triglycerides levels remained about 236 00:15:32,400 --> 00:15:37,000 Speaker 1: lower throughout that six hours after the day of doing that, 237 00:15:37,280 --> 00:15:43,280 Speaker 1: rather than the sitting. So what does that say? Do 238 00:15:43,440 --> 00:15:48,840 Speaker 1: workouts throughout the day, get up, break up your day. 239 00:15:50,360 --> 00:15:54,920 Speaker 1: Minutes matter, minutes matter. Stop saying justin only right, I 240 00:15:55,040 --> 00:15:57,080 Speaker 1: only did five minutes of this. If you do five 241 00:15:57,120 --> 00:16:01,000 Speaker 1: minutes of this every hour on the hour, makes huge difference, 242 00:16:01,280 --> 00:16:04,560 Speaker 1: especially if it's breaking up your sitting. You know, my 243 00:16:04,640 --> 00:16:09,200 Speaker 1: son and I, the older son, do push ups together 244 00:16:09,840 --> 00:16:12,360 Speaker 1: four sets right now is what we're doing throughout the 245 00:16:12,440 --> 00:16:19,000 Speaker 1: day long. Good push up stakes around thirty seconds depending 246 00:16:19,000 --> 00:16:20,880 Speaker 1: on how you do them. But it's roughly thirty seconds. 247 00:16:21,280 --> 00:16:25,400 Speaker 1: It's two minutes of exercise every other day, and he's 248 00:16:25,440 --> 00:16:27,600 Speaker 1: doing other stuff. We're doing other stuff. But that alone. 249 00:16:28,600 --> 00:16:32,520 Speaker 1: I've talked about this, you know, at nauseum my herschel 250 00:16:32,560 --> 00:16:34,440 Speaker 1: Walker three D push ups that I started doing when 251 00:16:34,440 --> 00:16:39,840 Speaker 1: I was fourteen minutes matter. Working out throughout the day matters. 252 00:16:40,040 --> 00:16:46,200 Speaker 1: It is a huge part of long term success. Okay, 253 00:16:46,280 --> 00:16:49,360 Speaker 1: So what do they find from this study? Right? Results 254 00:16:49,400 --> 00:16:51,920 Speaker 1: suggest that breaking up sitting with frequent, intense and extremely 255 00:16:51,960 --> 00:16:55,480 Speaker 1: abbreviated exercise can undo some of the adverse effects of 256 00:16:55,600 --> 00:16:58,840 Speaker 1: being sedentary. Again, we're just talking about you know, at 257 00:16:58,920 --> 00:17:04,520 Speaker 1: least these studies are talking about reversing the sedentary deleterious effects. Right. 258 00:17:05,960 --> 00:17:09,119 Speaker 1: One thing I have to point out too, and you 259 00:17:09,200 --> 00:17:12,960 Speaker 1: know it doesn't negate the study, but one of the 260 00:17:13,160 --> 00:17:17,520 Speaker 1: study researchers has equity in the company that manufactures the 261 00:17:17,560 --> 00:17:20,840 Speaker 1: bicycles at the lab. But he says the state does 262 00:17:20,880 --> 00:17:23,840 Speaker 1: not influence the design of the study or the reporting 263 00:17:23,880 --> 00:17:28,760 Speaker 1: of the results. Okay, I don't think that negates it 264 00:17:28,840 --> 00:17:33,600 Speaker 1: at all, but it's it's food for thought. Okay, But 265 00:17:33,760 --> 00:17:38,520 Speaker 1: that's the takeaway. We're talking about really intense exercise. It's 266 00:17:38,560 --> 00:17:42,720 Speaker 1: a stimulus to your muscle, and it improves your muscle's 267 00:17:42,800 --> 00:17:47,080 Speaker 1: ability to what take up those triglycerides, take them out 268 00:17:47,200 --> 00:17:55,200 Speaker 1: of the bloodstream, burn them, increase fat oxidation. Okay, small study, 269 00:17:55,760 --> 00:17:59,680 Speaker 1: short term study, results limited, but it kind of supports 270 00:18:00,200 --> 00:18:04,000 Speaker 1: all of the other studies about short bounts of exercise 271 00:18:04,040 --> 00:18:07,760 Speaker 1: done throughout the day. It all matters, right, So second study, 272 00:18:08,880 --> 00:18:11,680 Speaker 1: actually know what quick break? Final break? Let me get 273 00:18:11,680 --> 00:18:16,320 Speaker 1: to the second study. A couple more participants older, sedentary, 274 00:18:17,040 --> 00:18:21,080 Speaker 1: so they're not young, it's more than eight. We'll see 275 00:18:21,119 --> 00:18:23,639 Speaker 1: what that study set. All right, final break. We'll be 276 00:18:23,720 --> 00:18:37,720 Speaker 1: right back, and we're back. Such a perfect topic for 277 00:18:37,920 --> 00:18:44,680 Speaker 1: second workouts. Just reiterates, confirms. Allows me to bring back 278 00:18:45,440 --> 00:18:48,720 Speaker 1: all the shows I've done up to here, all the 279 00:18:48,840 --> 00:18:53,600 Speaker 1: talk about excessive moderation, all the talk about sure you 280 00:18:53,680 --> 00:18:55,240 Speaker 1: can go to the gym, you can do an hour, 281 00:18:55,480 --> 00:18:57,960 Speaker 1: but you don't have to, and that's not the be 282 00:18:58,080 --> 00:19:02,000 Speaker 1: all end all. Listen, that really fit person that you 283 00:19:02,119 --> 00:19:03,600 Speaker 1: know that does go to the gym a couple of 284 00:19:03,640 --> 00:19:06,760 Speaker 1: times a week or more, they're not sitting ten hours 285 00:19:06,800 --> 00:19:11,680 Speaker 1: a day eating garbage. You can't four hours a week 286 00:19:12,280 --> 00:19:16,320 Speaker 1: of steady state, elliptical or lifting weights. Yes, there are benefits, 287 00:19:17,320 --> 00:19:22,160 Speaker 1: but you could trash those benefits if you don't move 288 00:19:22,240 --> 00:19:26,840 Speaker 1: throughout the day, eat healthy, and do all those other things. Okay, alright, 289 00:19:27,160 --> 00:19:30,359 Speaker 1: second study, thirty nine men and women instead of eight, 290 00:19:30,920 --> 00:19:34,639 Speaker 1: aged fifty two sixty eight, and as I said for 291 00:19:34,760 --> 00:19:37,160 Speaker 1: the break, they were sedentary, but they had no other 292 00:19:37,440 --> 00:19:43,399 Speaker 1: major health concerns. Okay. They tested these subjects colne aerobic fitness, 293 00:19:43,480 --> 00:19:48,200 Speaker 1: muscular power and mask, arterial flexibility, and their ability to 294 00:19:48,359 --> 00:19:51,800 Speaker 1: form activities of daily living such as getting up out 295 00:19:51,840 --> 00:19:55,240 Speaker 1: of a chair. So what did they do with these people, Well, 296 00:19:55,320 --> 00:19:58,080 Speaker 1: they came to the performance labs three times a week 297 00:19:58,760 --> 00:20:01,760 Speaker 1: and they did those four second intervals. Okay, on the 298 00:20:01,880 --> 00:20:06,760 Speaker 1: special bikes that I talked about, right, the inertial load ergometer, 299 00:20:07,280 --> 00:20:09,720 Speaker 1: that wouldn't sell well, right if you tried to sell that, 300 00:20:10,119 --> 00:20:13,560 Speaker 1: at least under that name. So three times a week, 301 00:20:14,080 --> 00:20:16,840 Speaker 1: four second intervals, still with that, but now there's a 302 00:20:16,920 --> 00:20:21,000 Speaker 1: different protocol, this protocol. At first, they sprinted for four 303 00:20:21,160 --> 00:20:26,320 Speaker 1: seconds and they were coached count second by second countdown, 304 00:20:26,680 --> 00:20:29,679 Speaker 1: so it was four seconds of work fifty six seconds 305 00:20:29,720 --> 00:20:36,080 Speaker 1: of rest. And they did that fifteen times, fifteen times 306 00:20:37,640 --> 00:20:42,200 Speaker 1: so if I do the simple math, that's fifteen minutes, 307 00:20:42,240 --> 00:20:47,200 Speaker 1: isn't it. It's not four seconds, But that's a great news. 308 00:20:47,280 --> 00:20:52,840 Speaker 1: To fifteen minutes. That's doable. So now they say sixty 309 00:20:52,920 --> 00:20:57,000 Speaker 1: seconds of intervals. Yeah, but you can't just cut out 310 00:20:57,160 --> 00:20:59,960 Speaker 1: the rest intervals. As far as talking about workout time, 311 00:21:00,000 --> 00:21:03,280 Speaker 1: it's the rest intervals that allows you to push the 312 00:21:03,400 --> 00:21:09,919 Speaker 1: intensity of the work interval. Okay, four seconds, sprints, fifty 313 00:21:10,000 --> 00:21:15,320 Speaker 1: six seconds, rest, fifteen times. That's challenging. Has any of 314 00:21:15,400 --> 00:21:17,960 Speaker 1: you done that? Try that? Try it at home, it 315 00:21:18,040 --> 00:21:24,359 Speaker 1: doesn't matter billiptical, treadmill, stepper, whatever. The problem with that 316 00:21:24,520 --> 00:21:28,800 Speaker 1: short interval is that, as I said earlier, that bike 317 00:21:28,840 --> 00:21:33,480 Speaker 1: allows you to get your heart rate up the most quickly. Okay, 318 00:21:34,000 --> 00:21:39,119 Speaker 1: the design of that bike allows you to suffer as 319 00:21:39,200 --> 00:21:42,080 Speaker 1: quickly as possible. It's a short way to put it. Okay, 320 00:21:42,320 --> 00:21:45,920 Speaker 1: So there you go, fifteen minutes, not four seconds four 321 00:21:46,040 --> 00:21:49,439 Speaker 1: second intervals. You know, the first study they're doing them 322 00:21:50,800 --> 00:21:54,640 Speaker 1: for four minutes, eight times a day. This time they're 323 00:21:54,680 --> 00:22:01,600 Speaker 1: doing fifteen minute workouts three times a week, and actually yeah, yeah, 324 00:22:01,760 --> 00:22:05,520 Speaker 1: fifteen times and over two months. So this study lasted 325 00:22:05,600 --> 00:22:09,639 Speaker 1: two months. They slowly changed the protocol slightly kept the 326 00:22:09,760 --> 00:22:15,320 Speaker 1: four second sprint interval, but declined the rest down to 327 00:22:15,440 --> 00:22:18,600 Speaker 1: twenty six seconds, and they increase the total number of 328 00:22:18,680 --> 00:22:23,720 Speaker 1: sprints to thirty. Okay, still fifteen minutes if from doing 329 00:22:23,800 --> 00:22:27,160 Speaker 1: that math right right, four seconds on, twenty six seconds 330 00:22:27,200 --> 00:22:30,960 Speaker 1: off thirty. So what did they find. Well, at the 331 00:22:31,040 --> 00:22:35,840 Speaker 1: end of eight weeks, they retested everybody, and they found results. 332 00:22:36,760 --> 00:22:40,280 Speaker 1: The subjects had increased their fitness by about ten gained 333 00:22:40,320 --> 00:22:44,119 Speaker 1: considerable muscle mass and strengthen their legs, reduced the stiffness 334 00:22:44,200 --> 00:22:47,520 Speaker 1: of their arteries, outperformed their previous selves and activities of 335 00:22:47,640 --> 00:22:52,520 Speaker 1: daily living. Yeah, and listen to this final sentence, all 336 00:22:52,680 --> 00:22:57,119 Speaker 1: from about three to six minutes of actual exercise. No, no, 337 00:22:57,320 --> 00:23:02,560 Speaker 1: it's not that's work. But you can't cut out the 338 00:23:02,680 --> 00:23:06,399 Speaker 1: recoveries work. Listen. I'm a triathlete, I'm a you know, 339 00:23:07,080 --> 00:23:10,800 Speaker 1: marathon runner. We do intervals. But when I think of 340 00:23:11,000 --> 00:23:14,800 Speaker 1: my interval workout, especially the hard ones, I don't go, oh, 341 00:23:15,040 --> 00:23:18,560 Speaker 1: I've only got three to six minutes of exercise. No, 342 00:23:19,600 --> 00:23:23,560 Speaker 1: it's like thirty minutes, forty minutes, depending on how long 343 00:23:23,640 --> 00:23:26,639 Speaker 1: the rest is. And because we don't have I have 344 00:23:26,720 --> 00:23:31,000 Speaker 1: to scroll back down because we don't own inertial load airgometers. 345 00:23:32,280 --> 00:23:35,720 Speaker 1: Our work intervals need to be longer, and our rest 346 00:23:35,840 --> 00:23:39,879 Speaker 1: periods need to be longer. We're shorter depending on what 347 00:23:39,960 --> 00:23:45,400 Speaker 1: you're doing. So what's the takeaway. It's great news, it's 348 00:23:45,440 --> 00:23:52,800 Speaker 1: great news. Minutes matter, break up, you're sitting, move frequently, 349 00:23:53,800 --> 00:23:55,880 Speaker 1: and how do you do this because you don't own 350 00:23:56,040 --> 00:24:02,040 Speaker 1: an inertial load airgometer. Well remember when I talk about 351 00:24:02,160 --> 00:24:04,560 Speaker 1: how when I used to contribute to the magazines and 352 00:24:04,600 --> 00:24:07,760 Speaker 1: you'd say things like, you know, work out or work 353 00:24:07,880 --> 00:24:10,800 Speaker 1: exercise into your day, and it was parked farther away, 354 00:24:10,880 --> 00:24:13,080 Speaker 1: take the stairs, things like that. Well, you know what 355 00:24:14,119 --> 00:24:17,520 Speaker 1: I notice about myself. I'm fifty one, I still I'm 356 00:24:17,560 --> 00:24:20,280 Speaker 1: a ten year old at heart. Including the stairs in 357 00:24:20,359 --> 00:24:24,040 Speaker 1: my home, I genterly run up them. It's just that's natural. 358 00:24:24,160 --> 00:24:28,399 Speaker 1: I just run upstairs. Now, yes, may be different, but 359 00:24:28,520 --> 00:24:33,200 Speaker 1: my point is that working that type of movement, that 360 00:24:33,320 --> 00:24:38,680 Speaker 1: type of short term exercise into your day is hugely beneficial. 361 00:24:40,440 --> 00:24:43,680 Speaker 1: And go back and listen if you haven't listened to 362 00:24:43,760 --> 00:24:48,320 Speaker 1: them my shows on interval training. The benefits of interval 363 00:24:48,400 --> 00:24:51,480 Speaker 1: training are huge. You know, as I get ready for 364 00:24:51,640 --> 00:24:53,680 Speaker 1: my next iron Man, I have one day a week 365 00:24:54,160 --> 00:24:58,280 Speaker 1: of intervals hard interval training for running, one day a 366 00:24:58,359 --> 00:25:04,280 Speaker 1: week hard for biking, swimming. I've given up on swimming. 367 00:25:04,320 --> 00:25:08,800 Speaker 1: I swim. I just training hard swimming. I do intervals 368 00:25:08,840 --> 00:25:13,240 Speaker 1: with swimming too. But we all need to do interval training, 369 00:25:13,400 --> 00:25:15,880 Speaker 1: not exclusively. It is not to be all end all, 370 00:25:16,240 --> 00:25:20,440 Speaker 1: as some of these fitness professionals will try to tell you, 371 00:25:20,760 --> 00:25:22,080 Speaker 1: you need to do it all. You need to have 372 00:25:22,240 --> 00:25:24,760 Speaker 1: your endurance days, you need to have your interval days. 373 00:25:25,680 --> 00:25:29,800 Speaker 1: Different benefits. And as I said, when you have a 374 00:25:29,880 --> 00:25:31,800 Speaker 1: short amount of time, you go I have twenty minutes 375 00:25:31,800 --> 00:25:34,040 Speaker 1: to work out today, that's your interval day. If you 376 00:25:34,080 --> 00:25:37,280 Speaker 1: have thirty minutes, forty minutes, it's a weekend. I want 377 00:25:37,280 --> 00:25:39,840 Speaker 1: to go out for it. You know, hour long walk 378 00:25:39,880 --> 00:25:42,680 Speaker 1: with your dogs, that's your endurance day. Bike ride with 379 00:25:42,760 --> 00:25:47,520 Speaker 1: the kids. But do a little of everything, excessive moderation. 380 00:25:48,600 --> 00:25:53,920 Speaker 1: I just came from the pool, swam continuous building, that strength, 381 00:25:54,000 --> 00:26:01,400 Speaker 1: building that endurance. Didn't do intervals, not yet. But even 382 00:26:01,520 --> 00:26:05,000 Speaker 1: within all of those swim, bike run workouts for me, 383 00:26:06,440 --> 00:26:11,360 Speaker 1: the majority of them are endurance. As I've said, applies 384 00:26:11,440 --> 00:26:16,560 Speaker 1: to not only eating healthy, but endurance and interval work 385 00:26:17,320 --> 00:26:21,879 Speaker 1: so do some intervals you will get enormous benefit. Do 386 00:26:22,280 --> 00:26:25,840 Speaker 1: endurance work, you will get enormous benefit. Why would you 387 00:26:25,880 --> 00:26:27,760 Speaker 1: want to do the same thing over and over again? 388 00:26:28,440 --> 00:26:33,520 Speaker 1: And the final takeaway is four seconds? It's like six 389 00:26:33,600 --> 00:26:38,080 Speaker 1: second abs. But when you read that line that says 390 00:26:38,240 --> 00:26:41,920 Speaker 1: only three to six, let me find that exact one. Yeah, yeah, 391 00:26:42,440 --> 00:26:44,480 Speaker 1: all from about three to six minutes a week of 392 00:26:44,640 --> 00:26:48,080 Speaker 1: actual exercise. No, no, what is actual? Because it was 393 00:26:48,119 --> 00:26:54,040 Speaker 1: at a high intensity actual exercise. Gosh, so much. That 394 00:26:54,119 --> 00:27:00,440 Speaker 1: drives me nuts. All minutes matter. Mix it up. If 395 00:27:00,480 --> 00:27:03,360 Speaker 1: you have questions about these type of articles and studies, 396 00:27:03,520 --> 00:27:05,320 Speaker 1: send them to me. How do you send them to me? 397 00:27:05,920 --> 00:27:08,919 Speaker 1: Or ask me questions? Tom h Fit. Tom h Fit 398 00:27:09,080 --> 00:27:12,920 Speaker 1: is my Instagram and Twitter. Fitness disrupted dot com is 399 00:27:12,960 --> 00:27:14,920 Speaker 1: the website you can email me through there as well. 400 00:27:15,960 --> 00:27:19,080 Speaker 1: This is what I do. I love getting these from 401 00:27:19,160 --> 00:27:22,800 Speaker 1: my friends. I've already generally read them, but I love 402 00:27:22,880 --> 00:27:25,800 Speaker 1: to know what people are reading and what is confusing 403 00:27:25,840 --> 00:27:29,360 Speaker 1: them about it. So, if you've listened to prior podcasts 404 00:27:29,400 --> 00:27:31,399 Speaker 1: of mine, you probably knew where I was going to 405 00:27:31,480 --> 00:27:35,240 Speaker 1: go with this four seconds. But let me just finish 406 00:27:36,119 --> 00:27:41,040 Speaker 1: with how I started. When you flip the switch when 407 00:27:41,160 --> 00:27:47,080 Speaker 1: exercise is fun and it can be for everyone, when 408 00:27:47,119 --> 00:27:49,680 Speaker 1: you figure out what it is you want it to 409 00:27:49,720 --> 00:27:53,280 Speaker 1: be longer. You would be annoyed if someone said to you, hey, 410 00:27:53,480 --> 00:27:56,000 Speaker 1: you can only do three to six minutes of exercise 411 00:27:56,760 --> 00:28:01,840 Speaker 1: per week or per workout, because there's a psychological benefit. 412 00:28:02,240 --> 00:28:05,520 Speaker 1: There's so many other things that feel good. Hormones, you know. 413 00:28:05,800 --> 00:28:08,359 Speaker 1: I read the fitness person said if they could only 414 00:28:09,840 --> 00:28:13,320 Speaker 1: bottle the feeling that they get from a workout, they'd 415 00:28:13,320 --> 00:28:16,199 Speaker 1: be billionaires. And my first thought as well, it's drugs, 416 00:28:16,960 --> 00:28:20,200 Speaker 1: elicit drugs. But that's how powerful it is, and that's 417 00:28:20,200 --> 00:28:21,879 Speaker 1: how much we want to do it. When you figure 418 00:28:21,880 --> 00:28:26,040 Speaker 1: out what you enjoy doing. All right, thank you so 419 00:28:26,240 --> 00:28:30,480 Speaker 1: much for listening. It all matters, It all matters, and 420 00:28:30,560 --> 00:28:33,760 Speaker 1: you don't need a special bike to get in high 421 00:28:33,800 --> 00:28:36,760 Speaker 1: intensity interval training. And again, if you have questions about 422 00:28:36,800 --> 00:28:39,120 Speaker 1: that and you haven't listened to my shows on interval training, 423 00:28:39,200 --> 00:28:43,280 Speaker 1: especially with Dr Michelle Olsen, one of the pre eminent experts, 424 00:28:43,600 --> 00:28:47,240 Speaker 1: listen to that. Okay, subscribe to the podcast if you 425 00:28:47,320 --> 00:28:49,960 Speaker 1: have not already rated, if you can, leave a comment 426 00:28:50,040 --> 00:28:52,760 Speaker 1: if you can, and again reach out if you want. 427 00:28:52,920 --> 00:28:55,920 Speaker 1: Thank you so much. For listening. I love what I do. 428 00:28:56,480 --> 00:28:59,400 Speaker 1: I will break down the science makes sense of the 429 00:29:00,000 --> 00:29:02,880 Speaker 1: insanity so that you can live your best life. I 430 00:29:02,960 --> 00:29:06,640 Speaker 1: am Tom Holland. This is Fitness Disrupted. Believe in yourself. 431 00:29:11,000 --> 00:29:14,560 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 432 00:29:14,680 --> 00:29:17,520 Speaker 1: more podcasts from my heart Radio, visit the I heart 433 00:29:17,600 --> 00:29:20,960 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 434 00:29:21,040 --> 00:29:21,800 Speaker 1: favorite shows.