1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,600 --> 00:00:16,599 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:16,680 --> 00:00:22,400 Speaker 1: I gave you an eleven minute workout a while back, 4 00:00:22,600 --> 00:00:26,680 Speaker 1: not too long ago, and it was based on a 5 00:00:26,760 --> 00:00:32,519 Speaker 1: new study and an eleven minute workout, And because we 6 00:00:32,560 --> 00:00:35,680 Speaker 1: are living in this crazy world where we have so 7 00:00:35,800 --> 00:00:41,720 Speaker 1: many different ways to put this information out there, I 8 00:00:41,760 --> 00:00:43,199 Speaker 1: did the workout and I put it up on my 9 00:00:43,240 --> 00:00:49,280 Speaker 1: Instagram and it was and is a body weight only 10 00:00:49,800 --> 00:00:52,680 Speaker 1: eleven minute workout where if you look at it on 11 00:00:52,760 --> 00:00:55,240 Speaker 1: paper or if I say it out woud, I'll give 12 00:00:55,280 --> 00:00:59,320 Speaker 1: you what it is. If you didn't listen to that episode, Uh, 13 00:00:59,560 --> 00:01:05,000 Speaker 1: it's it's pretty simple, well pretty basic. It's one minute 14 00:01:05,000 --> 00:01:08,759 Speaker 1: of exercise, one minute of active recovery for eleven minutes. 15 00:01:09,480 --> 00:01:12,360 Speaker 1: Starts with jumping Jack's for a minute, and then you 16 00:01:12,440 --> 00:01:17,520 Speaker 1: have five exercises which include and they are pio metrics, 17 00:01:17,520 --> 00:01:19,639 Speaker 1: so they are challenging, especially when done for a minute, 18 00:01:20,480 --> 00:01:27,680 Speaker 1: jump lunges, squat pop squats, or jump squats, high knees, 19 00:01:28,480 --> 00:01:31,880 Speaker 1: and you do the high knees twice and in between, 20 00:01:32,200 --> 00:01:33,720 Speaker 1: and you do all those for a minute. Everything is 21 00:01:33,760 --> 00:01:36,080 Speaker 1: done for a minute and you do the active recovery, 22 00:01:36,160 --> 00:01:40,480 Speaker 1: which is just walking in place for a minute. Now, 23 00:01:40,560 --> 00:01:43,640 Speaker 1: I'm an a durance athlete. Yeah I'm getting older, but 24 00:01:44,520 --> 00:01:48,400 Speaker 1: uh I do a fair amount of exercise and a 25 00:01:48,440 --> 00:01:52,360 Speaker 1: fair amount of different types of exercise, lots of variation. 26 00:01:53,600 --> 00:01:57,920 Speaker 1: And after doing this eleven minute workout for Instagram for you, 27 00:01:58,440 --> 00:02:00,560 Speaker 1: because I would not have done it. Oh, burpies, by 28 00:02:00,560 --> 00:02:03,800 Speaker 1: the way, burpies without the push up. That's where you start. 29 00:02:03,880 --> 00:02:07,800 Speaker 1: So burpies without a push up, so basically jumping right, 30 00:02:08,520 --> 00:02:10,520 Speaker 1: going into a plank position and jumping up in the 31 00:02:10,560 --> 00:02:15,480 Speaker 1: air highknees twice, which doesn't seem like a lot at all, right, 32 00:02:15,520 --> 00:02:20,000 Speaker 1: the highknees, pop squats, jump squats, and split lunches, jump lunges, 33 00:02:20,320 --> 00:02:22,840 Speaker 1: I would argue jump lunches and the burpie are the 34 00:02:22,880 --> 00:02:26,959 Speaker 1: most challenge, especially jump lunches. Those those are challenging. Anyway, 35 00:02:27,440 --> 00:02:31,919 Speaker 1: the next day and the second day, I was still 36 00:02:32,120 --> 00:02:40,079 Speaker 1: super sore, sore. And I'm always the first to admit it, right, 37 00:02:40,160 --> 00:02:42,760 Speaker 1: they always have these fitness people who you know, never 38 00:02:42,840 --> 00:02:47,200 Speaker 1: wont to admit anything like that. Not me. And I'll 39 00:02:47,200 --> 00:02:50,680 Speaker 1: tell you one of the mechanisms why, Because the show 40 00:02:50,800 --> 00:02:53,000 Speaker 1: is about why you're sore and what to do about it? 41 00:02:53,800 --> 00:03:01,760 Speaker 1: Perfect topic, because the recovery market is the biggest I've 42 00:03:01,800 --> 00:03:04,160 Speaker 1: ever seen. It might be one of the it's got 43 00:03:04,160 --> 00:03:07,000 Speaker 1: to be one of the biggest categories right now within 44 00:03:07,040 --> 00:03:10,239 Speaker 1: the whole fitness realm. However way you want to kind 45 00:03:10,240 --> 00:03:14,080 Speaker 1: of categorize it. But yeah, so in eleven minute body 46 00:03:14,080 --> 00:03:17,600 Speaker 1: weight workout only work workout, body weight only work out 47 00:03:19,960 --> 00:03:23,840 Speaker 1: made me super sore, and I was excited by the way. 48 00:03:24,440 --> 00:03:29,040 Speaker 1: And I'll talk about that. Why right, So most people go, oh, 49 00:03:29,160 --> 00:03:33,360 Speaker 1: especially if their fitness people whatever. Competitive Now, I didn't 50 00:03:33,360 --> 00:03:34,840 Speaker 1: make me sore. Why did it make me sore? No, 51 00:03:34,920 --> 00:03:38,400 Speaker 1: I want it to make me sore within reason. There's 52 00:03:38,400 --> 00:03:41,600 Speaker 1: a difference between sore and pain. It's a huge difference. 53 00:03:42,480 --> 00:03:46,120 Speaker 1: But I was surprised at the level in just eleven minutes. 54 00:03:49,160 --> 00:03:52,800 Speaker 1: But I was happy about it. And many of you 55 00:03:52,800 --> 00:03:57,000 Speaker 1: have had this experience. You do something different, you start 56 00:03:57,000 --> 00:03:58,600 Speaker 1: working out again for the first time, you go to 57 00:03:58,640 --> 00:04:05,840 Speaker 1: a trainer and you do your workout, and generally speaking, 58 00:04:05,880 --> 00:04:09,200 Speaker 1: it's not the day after, but two days after you 59 00:04:10,400 --> 00:04:14,920 Speaker 1: suddenly remember what you did. And when I was a trainer, 60 00:04:15,800 --> 00:04:22,240 Speaker 1: even way back then, I still had moderation and progression 61 00:04:22,360 --> 00:04:26,120 Speaker 1: as part of my philosophy while I was still learning 62 00:04:26,200 --> 00:04:30,200 Speaker 1: and you know, getting experience. But I would often have 63 00:04:30,680 --> 00:04:33,480 Speaker 1: a client and you do those free orientations right at 64 00:04:33,480 --> 00:04:35,640 Speaker 1: the gym. You join the gym, you get one or 65 00:04:35,640 --> 00:04:38,920 Speaker 1: two orientations. Well that's a trainer's two shots to sell 66 00:04:38,920 --> 00:04:44,080 Speaker 1: you personal training. Generally. Why they give those out right, 67 00:04:44,520 --> 00:04:47,279 Speaker 1: I know you think it's because they want you to 68 00:04:48,240 --> 00:04:49,680 Speaker 1: get the most out of the gym. Note it's to 69 00:04:49,720 --> 00:04:52,320 Speaker 1: sell your personal training for the most part, all right. 70 00:04:52,400 --> 00:04:55,120 Speaker 1: So I would do that session, or even the first 71 00:04:55,160 --> 00:04:58,599 Speaker 1: session if I had a new client, and the person 72 00:04:58,680 --> 00:05:00,839 Speaker 1: would say that's not hard enough. That was you know. 73 00:05:00,839 --> 00:05:03,960 Speaker 1: When the session was over, oftentimes they'd say, oh, you 74 00:05:03,960 --> 00:05:06,280 Speaker 1: could have pushed me harder, and I say, could have, 75 00:05:07,440 --> 00:05:09,600 Speaker 1: but call me, not tomorrow, call me the day after. 76 00:05:10,279 --> 00:05:12,640 Speaker 1: And my goal was never to make them super sore. 77 00:05:12,760 --> 00:05:18,360 Speaker 1: That's easy. That's so easy, and it's dangerous. But topic 78 00:05:18,400 --> 00:05:21,880 Speaker 1: for another day. But that's that soreness, right, So we're 79 00:05:21,920 --> 00:05:24,479 Speaker 1: gonna talk about why. And I've done a couple of 80 00:05:24,480 --> 00:05:27,120 Speaker 1: episodes on this already, have already touched on the subject, 81 00:05:27,120 --> 00:05:29,520 Speaker 1: but gonna come up over and over again. So I'm 82 00:05:29,520 --> 00:05:32,040 Speaker 1: gonna tell you, you know what causes it. What people 83 00:05:32,120 --> 00:05:35,760 Speaker 1: think cause it, sorrow muscles, that is what actually causes 84 00:05:35,760 --> 00:05:38,240 Speaker 1: it as of now, right the research, what's research is 85 00:05:38,279 --> 00:05:40,279 Speaker 1: showing us. Um, I'm gonna tell you what to do 86 00:05:40,360 --> 00:05:43,600 Speaker 1: about it. And that goes to the recovery methods. And 87 00:05:44,480 --> 00:05:49,840 Speaker 1: I could have listed like fifty I think I grabbed fifteen. 88 00:05:50,960 --> 00:05:54,480 Speaker 1: Some of these I've already talked about in separate episodes, 89 00:05:54,520 --> 00:05:57,919 Speaker 1: and some I'm getting ready to do entire episodes on 90 00:05:57,960 --> 00:06:00,320 Speaker 1: as well, because eat and every one of them, those 91 00:06:00,360 --> 00:06:03,359 Speaker 1: recovery methods that you know so many people are selling 92 00:06:03,400 --> 00:06:08,880 Speaker 1: now in different forms and formats. People have questions about those, 93 00:06:09,200 --> 00:06:11,320 Speaker 1: all right, but I'm gonna go through the top ones, 94 00:06:11,440 --> 00:06:16,280 Speaker 1: talk about them, and then I'm gonna finish up by 95 00:06:16,360 --> 00:06:18,960 Speaker 1: telling you what science says and what you should do 96 00:06:19,640 --> 00:06:23,880 Speaker 1: when you're super sore or pretty darn sore after a workout, 97 00:06:23,880 --> 00:06:26,479 Speaker 1: and oftentimes it's it's counterintuitive to what you would think. 98 00:06:27,360 --> 00:06:31,320 Speaker 1: All right, quick break, When we come back, why you're 99 00:06:31,360 --> 00:06:33,880 Speaker 1: sore from your workout from what you should do about it, 100 00:06:34,480 --> 00:06:45,480 Speaker 1: we will be right back talking about that soreness you 101 00:06:45,640 --> 00:06:52,120 Speaker 1: get from a workout and what you should do about it, 102 00:06:53,200 --> 00:06:57,320 Speaker 1: And I did a show on lactic acid that's often 103 00:06:57,360 --> 00:07:00,440 Speaker 1: brought up right, and so if you want to go 104 00:07:01,240 --> 00:07:04,120 Speaker 1: even more in depth into the lactic acid part of this, 105 00:07:05,360 --> 00:07:11,440 Speaker 1: listen to that show. But lactic acid is what has 106 00:07:11,520 --> 00:07:16,680 Speaker 1: been vilified, if you will, Lactic acid has been vilified 107 00:07:17,000 --> 00:07:20,640 Speaker 1: and said that that's the cause of the soreness. Well 108 00:07:20,760 --> 00:07:23,520 Speaker 1: what they're saying is, now that's really not the cause 109 00:07:23,560 --> 00:07:27,840 Speaker 1: of your soreness. And if you're running a marathon, people think, oh, 110 00:07:27,840 --> 00:07:31,440 Speaker 1: the lactic acid build up in a marathon running low 111 00:07:31,560 --> 00:07:34,680 Speaker 1: level extended, Yeah, it's a long time, but it's at 112 00:07:34,720 --> 00:07:38,640 Speaker 1: a low level. There's no major lactic acid build up 113 00:07:38,920 --> 00:07:42,880 Speaker 1: for the most part. Obviously depends on a couple of factors. 114 00:07:42,880 --> 00:07:49,600 Speaker 1: But endurance training, endurance racing is not getting you to 115 00:07:49,720 --> 00:07:54,000 Speaker 1: that point the anaerobic threshold. You're going low level. You're 116 00:07:54,000 --> 00:07:57,640 Speaker 1: just going a long time. You're going a long time. 117 00:07:58,440 --> 00:08:01,240 Speaker 1: And so, as I talked to about in that episode, 118 00:08:01,760 --> 00:08:04,800 Speaker 1: not only are you not building up the lactic acid 119 00:08:04,880 --> 00:08:07,280 Speaker 1: that much in a type of exercise, form of exercise 120 00:08:07,360 --> 00:08:10,120 Speaker 1: like that, the lactic acid is generally out of your 121 00:08:10,160 --> 00:08:14,400 Speaker 1: system within about an hour. So those ads for post 122 00:08:14,800 --> 00:08:19,560 Speaker 1: marathon or event massage the day after two, get your body, 123 00:08:20,880 --> 00:08:23,400 Speaker 1: help your body get rid of that lactic acid. Unnecessary 124 00:08:23,400 --> 00:08:27,800 Speaker 1: because it's already gone, all right, So I don't want 125 00:08:27,800 --> 00:08:30,840 Speaker 1: to get too deep into that. But that's not the 126 00:08:30,880 --> 00:08:34,800 Speaker 1: culprit as far as research shows us now for those 127 00:08:34,840 --> 00:08:40,880 Speaker 1: reasons and others as well. And so what is it? 128 00:08:42,440 --> 00:08:45,640 Speaker 1: And it's basically two different things that leads to a 129 00:08:45,679 --> 00:08:49,960 Speaker 1: third thing when it comes especially to strength training. Right, 130 00:08:50,120 --> 00:08:52,880 Speaker 1: So you go, you do a class, maybe you do 131 00:08:53,240 --> 00:08:56,120 Speaker 1: a class at the gym or even an online class now, 132 00:08:56,480 --> 00:08:59,199 Speaker 1: and you're doing you are doing like burpies and squats 133 00:08:59,240 --> 00:09:02,400 Speaker 1: and push up and and maybe it's a circuit format 134 00:09:02,960 --> 00:09:04,760 Speaker 1: and there's not a lot of rest, and maybe you 135 00:09:04,800 --> 00:09:07,920 Speaker 1: are using some ways you don't have to, and then 136 00:09:07,920 --> 00:09:15,280 Speaker 1: you're sore first and foremost. It's different. That's why I 137 00:09:15,320 --> 00:09:19,480 Speaker 1: was sore, right, I was doing something I don't normally do, 138 00:09:19,720 --> 00:09:23,600 Speaker 1: especially the pio metrics, especially the jump lunges and things 139 00:09:23,640 --> 00:09:28,480 Speaker 1: like that, high intensity, high risk reward. Got to be 140 00:09:28,559 --> 00:09:33,880 Speaker 1: careful and the last thing I want to do is 141 00:09:33,960 --> 00:09:38,640 Speaker 1: hurt myself through my own training. So I'm very cautious 142 00:09:38,920 --> 00:09:41,720 Speaker 1: about what I do. That's I always was as a 143 00:09:41,760 --> 00:09:47,280 Speaker 1: trainer and with myself, so it's different. So when people 144 00:09:47,280 --> 00:09:49,679 Speaker 1: would say to me, you know, gosh, there's all these 145 00:09:49,679 --> 00:09:52,480 Speaker 1: different bar method routines and things like that, and I 146 00:09:52,520 --> 00:09:55,720 Speaker 1: try everything. I remember going into one of those bar 147 00:09:56,000 --> 00:10:02,000 Speaker 1: method type things in Connecticut and someone saying, like, you know, 148 00:10:02,040 --> 00:10:05,160 Speaker 1: this is gonna be easy for you. It was brutal 149 00:10:05,679 --> 00:10:10,680 Speaker 1: my body because it was different, totally different holding these 150 00:10:11,000 --> 00:10:19,199 Speaker 1: poses isometric and pulses, and just completely different training than 151 00:10:19,240 --> 00:10:21,760 Speaker 1: what I was used to. So it doesn't matter how 152 00:10:21,800 --> 00:10:25,840 Speaker 1: far I was running, how long my workouts were, even 153 00:10:25,880 --> 00:10:30,199 Speaker 1: how much weight, it doesn't it's different. You're utilizing your muscles, 154 00:10:30,600 --> 00:10:35,200 Speaker 1: your muscle fibers in a different way, and that's where 155 00:10:35,200 --> 00:10:44,080 Speaker 1: we start. Then, Yes, hard challenging, overloading your muscles in 156 00:10:44,120 --> 00:10:48,280 Speaker 1: a different way. Our bodies get very acclimated to these 157 00:10:48,280 --> 00:10:51,480 Speaker 1: stressors we impose upon it. This is why you're probably like, 158 00:10:51,640 --> 00:10:54,559 Speaker 1: if you're someone who listens to the show frequently, how 159 00:10:54,600 --> 00:10:57,240 Speaker 1: often do I talk about variation and how crucial it 160 00:10:57,280 --> 00:11:01,840 Speaker 1: is too long term success two results to our overall 161 00:11:01,840 --> 00:11:09,320 Speaker 1: health and wellness, and the more variation within certain constraints obviously, 162 00:11:09,320 --> 00:11:12,840 Speaker 1: but let's just leave it at variation is super important. 163 00:11:15,320 --> 00:11:18,920 Speaker 1: Your body needs to be challenged, and that doesn't just 164 00:11:19,120 --> 00:11:25,000 Speaker 1: mean overloading it with weight. It means changing the movement 165 00:11:25,120 --> 00:11:32,640 Speaker 1: patterns and manipulating those other variables that just are naturally 166 00:11:32,679 --> 00:11:37,720 Speaker 1: manipulated when you do something different. And so I was 167 00:11:38,880 --> 00:11:42,040 Speaker 1: not surprised that I was sore from this workout, but 168 00:11:42,040 --> 00:11:46,680 Speaker 1: I was surprised with house sore. And that was a 169 00:11:46,840 --> 00:11:49,679 Speaker 1: good thing. So you go, why, Tom, could you, you know, 170 00:11:49,840 --> 00:11:53,400 Speaker 1: reframe that as a good thing. Well, it was good, 171 00:11:53,440 --> 00:11:56,880 Speaker 1: and it told me, showed me that I need to 172 00:11:56,960 --> 00:12:01,280 Speaker 1: do more piometric stuff. And deep down I knew that 173 00:12:01,679 --> 00:12:04,000 Speaker 1: I know what I do, I know what I don't do, 174 00:12:04,120 --> 00:12:06,160 Speaker 1: and I know what I need to do more of. 175 00:12:08,360 --> 00:12:12,200 Speaker 1: But I was perfectly sore. You know the line I 176 00:12:12,320 --> 00:12:15,720 Speaker 1: used in my first fitness videos. I put it at 177 00:12:15,760 --> 00:12:19,160 Speaker 1: the in the opening credits Tom Holland's Total Body Workout 178 00:12:19,200 --> 00:12:23,360 Speaker 1: one and two and have workouts and the credits I 179 00:12:23,360 --> 00:12:26,680 Speaker 1: did myself too. I don't know, I don't even remember 180 00:12:26,679 --> 00:12:28,600 Speaker 1: what the I think it was like a power point 181 00:12:28,640 --> 00:12:30,640 Speaker 1: presentation or something, and figured out how to roll it 182 00:12:30,640 --> 00:12:33,920 Speaker 1: into the video on the VHS and the DVD. Anyway, 183 00:12:34,080 --> 00:12:35,880 Speaker 1: I said, I don't want you to be so sore 184 00:12:37,240 --> 00:12:39,880 Speaker 1: in the morning that you can't get out of bed. Again, 185 00:12:39,920 --> 00:12:43,120 Speaker 1: that's easy. I want you to be just sore enough 186 00:12:43,200 --> 00:12:45,160 Speaker 1: that when you do get out of bed on the 187 00:12:45,200 --> 00:12:51,680 Speaker 1: first thing you think about and tongue in cheek. But again, 188 00:12:51,800 --> 00:12:55,120 Speaker 1: it's super easy to make you super sore. But when 189 00:12:55,240 --> 00:13:02,160 Speaker 1: I get sore, it just reinforces that I need more variation. 190 00:13:03,800 --> 00:13:06,600 Speaker 1: And so I'm going to be doing that eleven minute 191 00:13:06,600 --> 00:13:09,719 Speaker 1: work out more because it's a perfect way for me 192 00:13:09,800 --> 00:13:13,720 Speaker 1: to do what many guys especially don't do enough of 193 00:13:13,800 --> 00:13:21,479 Speaker 1: his legs. And as we get older, plyometrics jumping becomes, 194 00:13:21,520 --> 00:13:26,120 Speaker 1: I would argue, even more important to preserve those fast 195 00:13:26,160 --> 00:13:30,640 Speaker 1: twitch muscle fibers, to preserve that quick response and movement 196 00:13:31,000 --> 00:13:33,479 Speaker 1: that we ask our bodies to do in our recreational 197 00:13:33,559 --> 00:13:36,840 Speaker 1: sports and our everyday activities. And that's often why we 198 00:13:36,920 --> 00:13:39,880 Speaker 1: get injured and pull muscles because we don't trade that way. 199 00:13:39,920 --> 00:13:47,000 Speaker 1: All right, So it's not lactic acid. It's a new, different, 200 00:13:48,120 --> 00:13:53,240 Speaker 1: novel movement exercise protocol. And then yes, it can be 201 00:13:53,280 --> 00:13:56,960 Speaker 1: more weight, it's just challenging. It's challenging in a new way. 202 00:13:57,240 --> 00:14:01,520 Speaker 1: Leave it at that, right, And I did the episode 203 00:14:01,520 --> 00:14:04,240 Speaker 1: on delayed onset muscle sore no as d O M S, 204 00:14:04,280 --> 00:14:10,640 Speaker 1: which is an acronym, right, And that basically comes down 205 00:14:10,640 --> 00:14:16,760 Speaker 1: to tiny micro tears in your muscle tissue. And what 206 00:14:16,920 --> 00:14:22,160 Speaker 1: science tells us is that those micro tears generally occur 207 00:14:22,400 --> 00:14:28,520 Speaker 1: during the eccentric phase of exercise, so the down movement. Right. 208 00:14:29,920 --> 00:14:35,440 Speaker 1: This is also a reason why when you run downhill 209 00:14:35,480 --> 00:14:40,640 Speaker 1: like the Boston Marathon. Give you a great example, Boston 210 00:14:40,680 --> 00:14:45,440 Speaker 1: Marathon is slightly downhill for the first fourteen miles fourteen 211 00:14:45,560 --> 00:14:49,560 Speaker 1: or so, and so many people, and these are experienced 212 00:14:49,600 --> 00:14:54,760 Speaker 1: runners by and large, go out way too fast, which 213 00:14:54,800 --> 00:14:57,240 Speaker 1: most people do in most races anyway. But you would 214 00:14:57,240 --> 00:15:00,840 Speaker 1: think Boston Marathon with the mo or you know, the 215 00:15:00,840 --> 00:15:04,240 Speaker 1: faster runners more experience, would I think this isn't my pace. 216 00:15:04,360 --> 00:15:07,320 Speaker 1: I gotta slow down. But no, you don't even notice it. 217 00:15:07,400 --> 00:15:09,760 Speaker 1: Oftentimes you should notice how fast you're going and say, 218 00:15:09,760 --> 00:15:12,720 Speaker 1: you know, I didn't train for this. But anyway, if 219 00:15:12,720 --> 00:15:15,400 Speaker 1: you go out too fast because you have those eccentric 220 00:15:16,200 --> 00:15:20,360 Speaker 1: muscle contractions, basically your quadra steps are doing the breaking 221 00:15:20,360 --> 00:15:23,440 Speaker 1: motion for downhills. By the time you get to those 222 00:15:23,480 --> 00:15:26,960 Speaker 1: heartbreak hills or you know, fifteen miles and then beyond 223 00:15:27,280 --> 00:15:30,040 Speaker 1: in the marathon. If you went out too fast and 224 00:15:30,120 --> 00:15:33,120 Speaker 1: you shredded your quads, as they say, you're in deep trouble. 225 00:15:34,240 --> 00:15:36,880 Speaker 1: You're in deep trouble. Who was a creative rights who. 226 00:15:36,920 --> 00:15:39,120 Speaker 1: I think it was her her first Boston ever. I 227 00:15:39,160 --> 00:15:41,480 Speaker 1: think the story is that she went out super fast, 228 00:15:41,560 --> 00:15:43,120 Speaker 1: got to the top of one of the hills, and 229 00:15:43,160 --> 00:15:45,800 Speaker 1: I think she quit. She said I couldn't possibly my 230 00:15:45,880 --> 00:15:48,400 Speaker 1: legs had nothing. So my point is it's the down 231 00:15:48,440 --> 00:15:51,800 Speaker 1: And this is another reason I talk about super slow, 232 00:15:51,920 --> 00:15:56,600 Speaker 1: not super slow, but going slower during your exercises, focusing 233 00:15:56,680 --> 00:15:59,800 Speaker 1: on the time under tension. So it's a double edged sword. 234 00:15:59,880 --> 00:16:04,880 Speaker 1: Right when you utilize it during exercise, it's going to 235 00:16:05,440 --> 00:16:07,320 Speaker 1: make you more source. So you've gotta be careful when 236 00:16:07,360 --> 00:16:12,160 Speaker 1: it comes to performance and working out. But it's generally 237 00:16:12,200 --> 00:16:16,160 Speaker 1: speaking the down phase of an exercise. So if you're 238 00:16:16,160 --> 00:16:19,080 Speaker 1: doing a bicep curl, the up phase is bringing the 239 00:16:19,160 --> 00:16:22,480 Speaker 1: dumbbells towards your shoulder. The down phase is lowering them 240 00:16:22,480 --> 00:16:29,920 Speaker 1: back down. As the muscle lengthens, those tears occur, and 241 00:16:29,920 --> 00:16:32,400 Speaker 1: then it's the rebuilding of those tears when you get 242 00:16:32,400 --> 00:16:36,160 Speaker 1: stronger and when you experience muscle hypertrophy. Right, all right, 243 00:16:36,240 --> 00:16:41,440 Speaker 1: so uh, not lactic acid, more delayed onset muscle soreness. 244 00:16:41,560 --> 00:16:43,600 Speaker 1: Not the first day, but the second day is oftentimes 245 00:16:43,600 --> 00:16:46,520 Speaker 1: when you feel it, that's the soreness. Right. It's a 246 00:16:46,560 --> 00:16:50,200 Speaker 1: new novel, different form of exercise, plus intensity and maybe 247 00:16:50,640 --> 00:16:53,080 Speaker 1: some more weight. So what do you do about it? 248 00:16:53,600 --> 00:16:55,920 Speaker 1: That's really important, right, And that's where people are making 249 00:16:55,920 --> 00:16:57,680 Speaker 1: a heck of a lot of money. So I want 250 00:16:57,680 --> 00:16:59,640 Speaker 1: to get you in the steer you in the right 251 00:16:59,640 --> 00:17:02,800 Speaker 1: direct and save your time, save your money. And we'll 252 00:17:02,800 --> 00:17:04,600 Speaker 1: do that right after this break. We'll be right back 253 00:17:14,800 --> 00:17:17,080 Speaker 1: and we're back talking about why you're sore from your 254 00:17:17,080 --> 00:17:21,360 Speaker 1: workout and what you should potentially do about it. Let's 255 00:17:21,359 --> 00:17:28,400 Speaker 1: get into the recovery methods. Wholly enormous market. My studio, 256 00:17:28,920 --> 00:17:33,919 Speaker 1: my home gym, my office filled with these products and 257 00:17:34,040 --> 00:17:40,320 Speaker 1: potions and powders and programs that people are selling to 258 00:17:40,359 --> 00:17:44,920 Speaker 1: help you recover. Now, I'm a Pollyanna if you haven't 259 00:17:45,560 --> 00:17:49,200 Speaker 1: noticed that by listening to past podcasts, which means I 260 00:17:49,720 --> 00:17:51,840 Speaker 1: tend to look at the positive side of everything. What 261 00:17:51,920 --> 00:17:54,720 Speaker 1: that says to me is hopefully more people are exercising, right, 262 00:17:54,760 --> 00:17:58,040 Speaker 1: More people are exercising, so where people are sore, where 263 00:17:58,040 --> 00:18:01,439 Speaker 1: people need to recover. So that's a good thing potentially, 264 00:18:02,560 --> 00:18:05,359 Speaker 1: but then with the good comes the bad. Right, there's 265 00:18:05,359 --> 00:18:06,919 Speaker 1: gonna be a lot of people trying to make a 266 00:18:06,920 --> 00:18:10,160 Speaker 1: lot of money off of this, and so I'm not 267 00:18:10,200 --> 00:18:14,520 Speaker 1: going super deep into the specifics in any one of these, 268 00:18:14,560 --> 00:18:16,959 Speaker 1: but I'm going to touch upon them all quickly and 269 00:18:17,000 --> 00:18:18,919 Speaker 1: then you can go back to a quick search if 270 00:18:18,920 --> 00:18:21,439 Speaker 1: we have questions about specific ones, and I will do 271 00:18:21,560 --> 00:18:24,639 Speaker 1: podcasts on every single one, all right, and with the 272 00:18:24,680 --> 00:18:27,720 Speaker 1: studies and the research. But that is an important thing 273 00:18:27,920 --> 00:18:31,040 Speaker 1: to bring up right away, is that with so many 274 00:18:31,119 --> 00:18:35,560 Speaker 1: of these topics for recovery, many of that have been 275 00:18:35,560 --> 00:18:41,200 Speaker 1: around forever, you can find research on both sides saying 276 00:18:41,280 --> 00:18:45,240 Speaker 1: it works and saying it doesn't. That's the problem. But 277 00:18:45,400 --> 00:18:48,399 Speaker 1: we'll go way deeper in that in future podcasts. Alright, 278 00:18:48,440 --> 00:18:50,879 Speaker 1: So recovery methods you're sore from a workout, what are they? 279 00:18:50,920 --> 00:18:54,360 Speaker 1: What are they selling you? Now? Well, that's just in 280 00:18:54,359 --> 00:18:58,280 Speaker 1: no particular order. Go through cold right, you can go 281 00:18:58,359 --> 00:19:02,040 Speaker 1: cryo therapy and go into these banks now ice baths 282 00:19:02,080 --> 00:19:06,080 Speaker 1: people have been doing forever. If you really want to 283 00:19:06,080 --> 00:19:09,240 Speaker 1: know the take on that. I've already done one podcast 284 00:19:09,280 --> 00:19:12,320 Speaker 1: on that with Lindsay Barra, who is Yogi Beara's granddaughter, 285 00:19:12,480 --> 00:19:17,359 Speaker 1: amazing fitness writer, super smart hockey player too, scept great 286 00:19:17,359 --> 00:19:21,160 Speaker 1: pictures of her playing hockey. But we talked about that 287 00:19:21,200 --> 00:19:25,440 Speaker 1: and how the doctor who came up with the acronym rest, ice, 288 00:19:25,520 --> 00:19:31,000 Speaker 1: compression and elevation himself said he got ice and rest 289 00:19:31,080 --> 00:19:34,880 Speaker 1: wrong when it comes to injuries. So we're talking about 290 00:19:34,920 --> 00:19:39,639 Speaker 1: injuries there, but you can extrapolate out much of the 291 00:19:39,720 --> 00:19:47,680 Speaker 1: science to soreness as well. So cold is one way 292 00:19:47,720 --> 00:19:50,639 Speaker 1: people deal with so were muscles and try athletes have 293 00:19:50,680 --> 00:19:53,600 Speaker 1: been doing it forever. Triathletes have been doing it forever. 294 00:19:54,359 --> 00:19:57,880 Speaker 1: First started like jumping in cold you know water out 295 00:19:58,000 --> 00:20:00,680 Speaker 1: West Pacific Ocean and things like that, and then ice 296 00:20:00,720 --> 00:20:05,040 Speaker 1: baths and and people swear by them. I don't like it, 297 00:20:06,000 --> 00:20:08,320 Speaker 1: so I tend to look at the research, the newer 298 00:20:08,359 --> 00:20:15,480 Speaker 1: research that says delays recovery and might even limit your 299 00:20:15,720 --> 00:20:18,280 Speaker 1: gains from exercise. But I don't get too deep in that. 300 00:20:18,280 --> 00:20:21,320 Speaker 1: But that's one way cold, right, And there's some of you, 301 00:20:21,400 --> 00:20:24,760 Speaker 1: I know doing ice baths and you know whim Off 302 00:20:25,000 --> 00:20:27,080 Speaker 1: method and all that stuff. Okay, We'll talk about that 303 00:20:27,119 --> 00:20:30,920 Speaker 1: more later, but that's one way. Now, there's also heat, right, 304 00:20:31,240 --> 00:20:35,360 Speaker 1: there's heat, and there's many within that category as well. 305 00:20:35,400 --> 00:20:38,960 Speaker 1: There's infrared heat. There's so many different types of heat 306 00:20:39,200 --> 00:20:41,560 Speaker 1: to apply to your body to recover from sore muscles, 307 00:20:41,560 --> 00:20:44,280 Speaker 1: And that's a common question. People go, should I put uh, 308 00:20:44,520 --> 00:20:46,400 Speaker 1: you know? And again we go back and forth injuries 309 00:20:46,400 --> 00:20:48,720 Speaker 1: and soreness. There's a fine line. I'm talking about sore 310 00:20:48,760 --> 00:20:51,919 Speaker 1: nous here, not like a bruise or something like that, 311 00:20:51,960 --> 00:20:54,840 Speaker 1: just being super sore from exercise. But people still ask 312 00:20:54,880 --> 00:20:57,159 Speaker 1: should I put cold on my sore muscles? Should I 313 00:20:57,160 --> 00:21:01,400 Speaker 1: put heat? Totally opposite right approaches. But then there's the third, 314 00:21:01,400 --> 00:21:04,639 Speaker 1: which is contrast therapy, which is both right, put some 315 00:21:04,720 --> 00:21:07,119 Speaker 1: cold on for a little while, put some heat on 316 00:21:07,200 --> 00:21:10,680 Speaker 1: for a little while, and alternate back and forth. I 317 00:21:10,720 --> 00:21:15,520 Speaker 1: did iron Man, South Korea twice is Jeju Island, and 318 00:21:15,560 --> 00:21:19,399 Speaker 1: when I went back the second time, I specifically booked 319 00:21:19,400 --> 00:21:22,280 Speaker 1: the same hotel because it had the greatest spa I've 320 00:21:22,320 --> 00:21:25,200 Speaker 1: ever been in. It's part of the hotel, and one 321 00:21:25,200 --> 00:21:28,200 Speaker 1: reason I loved it so much is they had within 322 00:21:28,320 --> 00:21:32,040 Speaker 1: the locker room the gym right in the building. They 323 00:21:32,040 --> 00:21:38,480 Speaker 1: had a freezing cold plunge pool indoors, then a lukewarm, 324 00:21:38,560 --> 00:21:43,120 Speaker 1: and then like ridiculously hot, and I would alternate between 325 00:21:43,960 --> 00:21:45,920 Speaker 1: the three. And they also had a sauna and I 326 00:21:45,920 --> 00:21:48,920 Speaker 1: would go in there. I'm gonna get way ahead of myself. 327 00:21:49,720 --> 00:21:54,240 Speaker 1: It felt good. What was it doing physiologically? Was it 328 00:21:54,800 --> 00:21:57,439 Speaker 1: helping me recover? You know from all the training I 329 00:21:57,440 --> 00:22:01,280 Speaker 1: had done up until that point, It didn't madder. It 330 00:22:01,440 --> 00:22:04,760 Speaker 1: felt good to me, you know, going from the cold 331 00:22:04,800 --> 00:22:06,760 Speaker 1: to the hot and back to the cold and alternating. 332 00:22:07,160 --> 00:22:10,520 Speaker 1: All right, so that is another potential way contrast therapy. 333 00:22:10,840 --> 00:22:14,480 Speaker 1: Then there's your end SAIDs right, your non steroidal anti 334 00:22:14,520 --> 00:22:18,320 Speaker 1: inflammatory drugs. These are medicines, right, So we'll get into 335 00:22:18,640 --> 00:22:24,040 Speaker 1: the over the countertype medicines right, widely used pain relievers 336 00:22:24,240 --> 00:22:29,639 Speaker 1: reduce inflammation. This kind of goes back to the arguments 337 00:22:29,680 --> 00:22:33,760 Speaker 1: the research against cold and what they're saying is that 338 00:22:33,800 --> 00:22:36,720 Speaker 1: you actually want that inflammation. You want the body to 339 00:22:36,880 --> 00:22:41,840 Speaker 1: go through the normal process. I want to suffer a 340 00:22:41,840 --> 00:22:45,199 Speaker 1: little bit. And what Lindsey talked about though, is you know, 341 00:22:45,280 --> 00:22:47,840 Speaker 1: if you're a professional athlete who has to feel better 342 00:22:48,600 --> 00:22:53,080 Speaker 1: for the next game or the next whatever event, it's 343 00:22:53,080 --> 00:22:57,040 Speaker 1: a different story, but end SAIDs another way, pop some 344 00:22:58,400 --> 00:23:02,680 Speaker 1: and said tablets whatever, and do it that way. Then 345 00:23:02,680 --> 00:23:05,960 Speaker 1: there's massage. You're super sore, go get a massage. Right, 346 00:23:07,040 --> 00:23:11,359 Speaker 1: there's research on both sides, both sides. First it was 347 00:23:11,760 --> 00:23:14,919 Speaker 1: lots of good research that said it helps. Then there 348 00:23:14,960 --> 00:23:18,520 Speaker 1: was research that said no, doing that was impeding the 349 00:23:18,520 --> 00:23:21,600 Speaker 1: blood flow in a negative way. And I recently saw 350 00:23:21,640 --> 00:23:26,160 Speaker 1: some more recent research that said back to no, it's good. 351 00:23:26,320 --> 00:23:28,520 Speaker 1: We'll get deeper in that in a separate podcast, but 352 00:23:28,680 --> 00:23:32,040 Speaker 1: that's yet another way. And then there's the self massage. Right, 353 00:23:32,840 --> 00:23:36,919 Speaker 1: there's foam rollers all the rage. There's the you know, 354 00:23:37,040 --> 00:23:39,760 Speaker 1: stick type roller type things that you can just kind 355 00:23:39,760 --> 00:23:43,240 Speaker 1: of need out your muscles as well. Feels well. I 356 00:23:43,320 --> 00:23:45,560 Speaker 1: was gonna say it feels good, but like if you 357 00:23:45,600 --> 00:23:47,040 Speaker 1: have a tight I T band and you get on 358 00:23:47,080 --> 00:23:51,600 Speaker 1: a foam roller, doesn't feel good. It's brutal. And so 359 00:23:51,680 --> 00:23:55,800 Speaker 1: there's a whole argument there, And I love the line 360 00:23:56,000 --> 00:23:58,879 Speaker 1: to to start that debate is do you treat pain 361 00:23:58,920 --> 00:24:02,000 Speaker 1: with pain? There's certain people that love to do that. 362 00:24:02,400 --> 00:24:05,439 Speaker 1: I'm not one of them. And by the way, when 363 00:24:05,680 --> 00:24:08,359 Speaker 1: I go to get a massage, which is uh infrequent, 364 00:24:09,160 --> 00:24:11,919 Speaker 1: probably should do it. I don't know, based on whatever 365 00:24:11,960 --> 00:24:16,240 Speaker 1: research you believe in, and look at how you feel. Uh. 366 00:24:16,400 --> 00:24:18,920 Speaker 1: If I do get a massage, it's it's not that 367 00:24:19,359 --> 00:24:22,360 Speaker 1: painful one. You know, there's two kinds basically, the ones 368 00:24:22,400 --> 00:24:25,399 Speaker 1: where you enjoy it and it's just pleasurable, and then 369 00:24:25,440 --> 00:24:29,199 Speaker 1: the ones where people want you're digging in and and 370 00:24:29,280 --> 00:24:34,440 Speaker 1: doing the you know, trigger point type stuff. There's a 371 00:24:34,400 --> 00:24:37,560 Speaker 1: debate about that. All right, let's keep going though. Stretching 372 00:24:37,560 --> 00:24:41,280 Speaker 1: in and of itself. There's now stretch gems or whatever 373 00:24:41,320 --> 00:24:44,440 Speaker 1: you wanted, stretch boutique labs I think that's the name 374 00:24:44,480 --> 00:24:48,359 Speaker 1: of one stretch lab. So you can go in and 375 00:24:48,400 --> 00:24:51,080 Speaker 1: get stretched by someone else, so you can stretch yourself. 376 00:24:51,119 --> 00:24:53,560 Speaker 1: So it's like massage, right, you get massage by someone else, 377 00:24:53,760 --> 00:24:55,320 Speaker 1: or you can do it yourself with a foam roll 378 00:24:55,359 --> 00:24:58,080 Speaker 1: or some other type of device. Same thing with stretching. 379 00:24:58,119 --> 00:25:01,640 Speaker 1: You can stretch yourself. Does that help with sore muscles? 380 00:25:01,880 --> 00:25:05,440 Speaker 1: Is research that says it does, But it all comes 381 00:25:05,440 --> 00:25:09,200 Speaker 1: down to how you feel again jumping way ahead, but 382 00:25:09,960 --> 00:25:12,560 Speaker 1: you could do that too, So they're now monetizing that. 383 00:25:12,680 --> 00:25:17,920 Speaker 1: Go get stretched, listen, not a bad thing to get stretched, right? 384 00:25:18,119 --> 00:25:22,400 Speaker 1: Does it help with the sore muscles depends on you. Right, 385 00:25:23,480 --> 00:25:27,399 Speaker 1: then we got compression clothing. Wow, this started way back, 386 00:25:28,040 --> 00:25:30,720 Speaker 1: you know. And again I remember with triathletes, originally started 387 00:25:30,760 --> 00:25:34,240 Speaker 1: with you know, diabetics and the calf sleeves to help 388 00:25:34,240 --> 00:25:37,879 Speaker 1: with blood flow DVT, especially while traveling. And then they 389 00:25:37,920 --> 00:25:41,880 Speaker 1: started saying, hey, this could help with performance both pre 390 00:25:42,520 --> 00:25:46,200 Speaker 1: during and after. Right, so you go to certain races 391 00:25:46,240 --> 00:25:48,960 Speaker 1: you see people a durance athletes walking around with the 392 00:25:49,000 --> 00:25:52,119 Speaker 1: calf sleeves on, with full body you can get you know, 393 00:25:53,200 --> 00:25:55,960 Speaker 1: entire lower body compression gear upper body, so you can 394 00:25:55,960 --> 00:26:00,200 Speaker 1: get full compression your whole body. And the was a 395 00:26:00,320 --> 00:26:02,120 Speaker 1: time kind of pulled back a little bit. You see 396 00:26:02,119 --> 00:26:05,720 Speaker 1: it occasionally, but iron Man races, marathons and stuff, people 397 00:26:05,760 --> 00:26:10,080 Speaker 1: wearing them. It still happens, not as much as there 398 00:26:10,160 --> 00:26:12,040 Speaker 1: was a huge kind of boom for a couple of years. 399 00:26:12,359 --> 00:26:15,760 Speaker 1: Pulled back a little bit, but still exists so pre, during, 400 00:26:15,800 --> 00:26:18,679 Speaker 1: and then post, and a lot of people love to 401 00:26:18,960 --> 00:26:22,240 Speaker 1: put it on after I'm one, especially when I travel far. 402 00:26:23,480 --> 00:26:25,840 Speaker 1: You know, I'm in New Zealand or Malaysia or somewhere 403 00:26:25,880 --> 00:26:29,160 Speaker 1: doing an iron Man the next morning, putting on tights 404 00:26:30,080 --> 00:26:33,400 Speaker 1: underneath sweats and I'm not that guy. Uh to those 405 00:26:33,440 --> 00:26:36,439 Speaker 1: of you who are you know, and I have some friends, 406 00:26:37,200 --> 00:26:40,159 Speaker 1: it's not me. It's a style choice, right, But it 407 00:26:40,200 --> 00:26:42,879 Speaker 1: feels good, especially on the plane, especially when I have 408 00:26:42,920 --> 00:26:45,359 Speaker 1: a quick turnaround after an event and have to jump 409 00:26:45,400 --> 00:26:48,320 Speaker 1: on a plane. Wearing that gear feels good. Does it 410 00:26:48,359 --> 00:26:51,760 Speaker 1: help me with the soreness? Does it you know, speed 411 00:26:51,840 --> 00:26:55,240 Speaker 1: up the process? We can debate that, and now what 412 00:26:55,280 --> 00:26:57,760 Speaker 1: are they doing? So we went from compression clothing to 413 00:26:57,880 --> 00:27:01,680 Speaker 1: compression boots and full legs. Right, you can have your 414 00:27:01,720 --> 00:27:06,040 Speaker 1: full both legs in compression boots. And what it does 415 00:27:06,160 --> 00:27:09,160 Speaker 1: is the more expensive they are, get a thousand bucks 416 00:27:09,160 --> 00:27:12,880 Speaker 1: and more easily you can inflate different parts of your 417 00:27:13,000 --> 00:27:20,120 Speaker 1: leg differently. And what are they saying? Blood flow, recovery performance. 418 00:27:22,040 --> 00:27:23,720 Speaker 1: You know. Now, if you put these on right after 419 00:27:23,760 --> 00:27:29,120 Speaker 1: a hard hard like you know CRP bike race where 420 00:27:29,119 --> 00:27:31,920 Speaker 1: you did build up lack of acid and put them 421 00:27:31,920 --> 00:27:36,120 Speaker 1: on right after, we could start debating again if that's 422 00:27:36,119 --> 00:27:41,159 Speaker 1: going to help remove some of the lactic acid. But 423 00:27:41,240 --> 00:27:43,359 Speaker 1: there's easier ways I will get to. But people love 424 00:27:43,440 --> 00:27:46,280 Speaker 1: them and they feel good, and you go to expose 425 00:27:46,520 --> 00:27:50,160 Speaker 1: you know again, endurance sports, whatever sports now and these 426 00:27:50,200 --> 00:27:53,320 Speaker 1: guys are there. I don't own a pair. I have 427 00:27:53,359 --> 00:27:56,960 Speaker 1: the compression here, which I truthfully don't even wear that 428 00:27:57,040 --> 00:28:00,000 Speaker 1: frequently anymore either. All right, then we can get into 429 00:28:00,160 --> 00:28:05,399 Speaker 1: holy smokes, the topical creams and gels and potions. My 430 00:28:05,480 --> 00:28:08,119 Speaker 1: mom was a big Arnica person. You know, there's a 431 00:28:08,160 --> 00:28:12,040 Speaker 1: lot of CBD products now that you put on. You've 432 00:28:12,080 --> 00:28:15,480 Speaker 1: got the cold, you've got the hot, you know, creams 433 00:28:15,520 --> 00:28:18,080 Speaker 1: and everything as well. So back to where we started, 434 00:28:18,119 --> 00:28:22,959 Speaker 1: cold or heat or both. Then there's even oral supplements 435 00:28:22,960 --> 00:28:25,119 Speaker 1: and powders. I had a question I just answered on 436 00:28:25,160 --> 00:28:28,679 Speaker 1: a Listener mailbag episode where someone was talking about or 437 00:28:28,720 --> 00:28:32,359 Speaker 1: asked about green powder and how was touted to help 438 00:28:32,359 --> 00:28:38,040 Speaker 1: with recovery. Mm hmm. Anyway, let's get right to it. 439 00:28:39,560 --> 00:28:43,640 Speaker 1: If you think it works and it feels good, more 440 00:28:43,640 --> 00:28:48,040 Speaker 1: power to you. There's only two caveats I have with that. 441 00:28:48,920 --> 00:28:52,360 Speaker 1: How much it costs. Let me give you three. Actually 442 00:28:52,400 --> 00:28:55,000 Speaker 1: I have to, but third actually fleshes it out a 443 00:28:55,040 --> 00:28:57,480 Speaker 1: little more of the second one. How much it costs, 444 00:28:57,520 --> 00:29:00,480 Speaker 1: how much time it takes? And then does it take 445 00:29:00,520 --> 00:29:02,840 Speaker 1: time away from you doing what you should be doing, 446 00:29:03,040 --> 00:29:04,840 Speaker 1: Which are the final couple of things I will give 447 00:29:04,880 --> 00:29:08,280 Speaker 1: you that's it. Listen, if you have lots of money 448 00:29:08,360 --> 00:29:10,360 Speaker 1: and you want to buy those boots and you want 449 00:29:10,400 --> 00:29:16,560 Speaker 1: to you know, get a contrast bath or you know, 450 00:29:16,920 --> 00:29:20,160 Speaker 1: some kind of ice bath machine. There's so many different 451 00:29:20,160 --> 00:29:24,160 Speaker 1: products that I'm trying to not give you brands and things. Hey, 452 00:29:25,400 --> 00:29:27,960 Speaker 1: it's about your money and what you like spending it 453 00:29:28,040 --> 00:29:31,360 Speaker 1: on and doesn't make you feel good and if it 454 00:29:31,440 --> 00:29:34,240 Speaker 1: keeps you training and doing your exercise, and it's kind 455 00:29:34,240 --> 00:29:37,720 Speaker 1: of motivating because I've talked about like buying supplements and 456 00:29:37,720 --> 00:29:40,480 Speaker 1: and different products as long as they don't hurt you. 457 00:29:40,520 --> 00:29:42,360 Speaker 1: A lot of times they just it's part of your 458 00:29:42,400 --> 00:29:48,320 Speaker 1: plan and you feel it's control. And tray athletes especially, 459 00:29:48,360 --> 00:29:52,000 Speaker 1: they're all about control. You know, here's what i'm gonna eat, 460 00:29:52,040 --> 00:29:54,320 Speaker 1: here's gonna be my workout. I'm gonna you know, I'm 461 00:29:54,360 --> 00:29:56,280 Speaker 1: gonna wear my fit tech and i'm gonna look at 462 00:29:56,280 --> 00:29:58,240 Speaker 1: my metrics and i'm gonna put my boots on after 463 00:29:58,280 --> 00:30:02,760 Speaker 1: and I'm gonna take my recovery during and hey, if 464 00:30:02,800 --> 00:30:04,920 Speaker 1: it's a lifestyle, more power to you. But I'm gonna 465 00:30:04,960 --> 00:30:07,880 Speaker 1: give you the science, right and we're gonna go way 466 00:30:07,920 --> 00:30:10,400 Speaker 1: in depth on all of those topics at some point, 467 00:30:10,480 --> 00:30:12,960 Speaker 1: Like I said, I've already done a couple, but I 468 00:30:13,000 --> 00:30:14,800 Speaker 1: want to go super in depth with all of them. 469 00:30:14,880 --> 00:30:18,840 Speaker 1: So that's for another day. But let's do the other 470 00:30:18,880 --> 00:30:23,320 Speaker 1: considerations and then what science says. All right, price and time. 471 00:30:23,360 --> 00:30:29,000 Speaker 1: As I said, variation back to where we started. You 472 00:30:29,000 --> 00:30:32,880 Speaker 1: want to recover. Don't do the same thing over and 473 00:30:32,960 --> 00:30:37,120 Speaker 1: over again. May sound like a weird topic to be 474 00:30:37,160 --> 00:30:41,600 Speaker 1: bringing up with muscle soreness and recovery. But when you 475 00:30:41,640 --> 00:30:44,880 Speaker 1: do the same exercise that you love so much, and 476 00:30:44,960 --> 00:30:49,240 Speaker 1: that's it, that's a problem, which is counterintuitive. I said, 477 00:30:49,240 --> 00:30:53,040 Speaker 1: you know, it's something different that makes you sure, yes, 478 00:30:53,280 --> 00:30:57,080 Speaker 1: But when you need to recover and you do low level, 479 00:30:58,080 --> 00:31:01,160 Speaker 1: that's going to help. So that's where it's counter and tuitive. Okay, 480 00:31:01,200 --> 00:31:03,719 Speaker 1: So that's what's going to help. Is you want to 481 00:31:04,960 --> 00:31:07,920 Speaker 1: do something so when those people would come or you know, 482 00:31:08,600 --> 00:31:10,560 Speaker 1: text me, I just did a new workout, time I 483 00:31:10,560 --> 00:31:13,680 Speaker 1: can barely move. What should I do? And oftentimes that's 484 00:31:14,000 --> 00:31:15,560 Speaker 1: what you think you should do, is just sit on 485 00:31:15,600 --> 00:31:17,560 Speaker 1: the couch and do nothing. No, you actually want to 486 00:31:17,600 --> 00:31:23,240 Speaker 1: move low level, walking, swimming, riding a bike, you know, 487 00:31:23,320 --> 00:31:28,880 Speaker 1: indoor bike, but super low intensity will help the recovery 488 00:31:29,280 --> 00:31:34,640 Speaker 1: will help with the soreness oftentimes. Okay, so counterintuitive when 489 00:31:34,720 --> 00:31:36,640 Speaker 1: you're so sore, maybe you worked out with a trainer 490 00:31:37,160 --> 00:31:43,280 Speaker 1: who pushed you too hard. Move right the rights the 491 00:31:43,320 --> 00:31:46,560 Speaker 1: rest part we now say no. It's like when you 492 00:31:46,600 --> 00:31:52,320 Speaker 1: get uh surgery years ago they said do nothing. Now 493 00:31:52,600 --> 00:31:55,840 Speaker 1: they're like, no, move right away as soon as you can. Right, So, 494 00:31:56,000 --> 00:32:00,120 Speaker 1: low level activity, cross train. You know, if if you 495 00:32:00,720 --> 00:32:03,160 Speaker 1: if you did a leg work out like I did 496 00:32:03,200 --> 00:32:06,880 Speaker 1: where I got super sore getting on a bike as 497 00:32:06,920 --> 00:32:09,480 Speaker 1: I said, and going low level, you know, it doesn't 498 00:32:09,480 --> 00:32:12,520 Speaker 1: have to be long. Shouldn't be long, loosens you up. 499 00:32:12,600 --> 00:32:15,200 Speaker 1: Gets back to that term, right, that will help loosen 500 00:32:15,200 --> 00:32:19,920 Speaker 1: you up. And yes, if you're sure you want to 501 00:32:20,160 --> 00:32:28,600 Speaker 1: rehydrate and refuel that was it gonna make you less sore. No, 502 00:32:28,720 --> 00:32:30,680 Speaker 1: let's just leave it at that. But you want to 503 00:32:31,240 --> 00:32:34,840 Speaker 1: refuel and rehydrate. So it's important right that you get 504 00:32:34,840 --> 00:32:38,240 Speaker 1: the energy back in. You have micro tears in your muscle, 505 00:32:38,560 --> 00:32:40,760 Speaker 1: which means it's going to rebuild. You want the protein. 506 00:32:40,880 --> 00:32:43,880 Speaker 1: I did the show on the metabolic window. You if 507 00:32:43,920 --> 00:32:45,960 Speaker 1: you did a hard workout where you sweat it out 508 00:32:46,000 --> 00:32:50,080 Speaker 1: a lot of fluid and electrolytes. You want to replace that, So, yes, 509 00:32:50,120 --> 00:32:53,719 Speaker 1: that will help you recover soreness. Is it gonna help? Well, 510 00:32:53,760 --> 00:32:58,680 Speaker 1: it's all connected, but you know, there's not a lot 511 00:32:58,680 --> 00:33:03,640 Speaker 1: of direct research to you know, your refueling meal helping 512 00:33:03,920 --> 00:33:06,640 Speaker 1: decrease feelings of soreness. It's just a good idea and 513 00:33:06,720 --> 00:33:11,120 Speaker 1: part of the whole process. After and finally, after you 514 00:33:11,240 --> 00:33:18,680 Speaker 1: move and loosen up, it's rest. It's rest. You know. 515 00:33:18,760 --> 00:33:24,360 Speaker 1: Those are the greatest forms of recovery, is refueling, putting 516 00:33:24,360 --> 00:33:29,960 Speaker 1: stuff back in healthy foods, hydration, stretching, moving and the 517 00:33:30,240 --> 00:33:34,400 Speaker 1: you know, the low level activity is a form of stretching, right, 518 00:33:35,640 --> 00:33:42,200 Speaker 1: but functional dynamic stretching movement, and then letting your body recover. 519 00:33:42,400 --> 00:33:48,280 Speaker 1: You beat it up people, your tour muscle fibers, and 520 00:33:48,360 --> 00:33:51,200 Speaker 1: that's why we need twenty four hours between working the 521 00:33:51,280 --> 00:33:56,280 Speaker 1: same body parts to let those muscle fibers repair themselves. 522 00:33:56,760 --> 00:34:05,800 Speaker 1: All right, So time refueling, moving, mixing it up and 523 00:34:06,280 --> 00:34:10,319 Speaker 1: as I started a whole show by saying, evaluating what 524 00:34:10,360 --> 00:34:12,640 Speaker 1: you need to do. Why are you that sore? Did 525 00:34:12,680 --> 00:34:15,200 Speaker 1: you go too hard or you not doing that enough? 526 00:34:15,280 --> 00:34:20,840 Speaker 1: Like I know about myself, more pliometrics for me be honest, 527 00:34:22,480 --> 00:34:28,680 Speaker 1: but don't hurt yourself, right. There's a fine line between 528 00:34:28,840 --> 00:34:33,839 Speaker 1: being you know, that's super sore and getting hurt. Right, 529 00:34:33,960 --> 00:34:38,160 Speaker 1: And when you do things like plyometrics high risk, you 530 00:34:38,200 --> 00:34:42,320 Speaker 1: have the higher likelihood of injuring yourself within that workout. 531 00:34:42,360 --> 00:34:45,759 Speaker 1: So just be smart, all right, And it's whatever works 532 00:34:45,760 --> 00:34:49,640 Speaker 1: for you. If it feels good, it said James Taylor lyrics. 533 00:34:49,640 --> 00:34:52,040 Speaker 1: If it feels right, don't think twice. Just think about 534 00:34:52,080 --> 00:34:55,719 Speaker 1: how much it costs. Is it taking time away from 535 00:34:55,719 --> 00:34:59,600 Speaker 1: you doing something like going for a walk. Are you 536 00:34:59,640 --> 00:35:03,759 Speaker 1: doing instead right? Are you doing something that is preventing 537 00:35:03,800 --> 00:35:10,399 Speaker 1: you from loosening up and feeling better? All right, there 538 00:35:10,400 --> 00:35:13,439 Speaker 1: you go, and we'll get into all that stuff. Does 539 00:35:13,440 --> 00:35:18,600 Speaker 1: compression clothing help during events? Does it help performance? All 540 00:35:18,600 --> 00:35:20,680 Speaker 1: that kind of stuff that those shows will be done 541 00:35:20,680 --> 00:35:24,840 Speaker 1: as well. That's enough, though there's so much it's crazy. 542 00:35:24,960 --> 00:35:28,560 Speaker 1: The recovery market is through the roof. Let's spend more 543 00:35:28,600 --> 00:35:31,399 Speaker 1: time training, though. I think a lot of people spend 544 00:35:31,440 --> 00:35:34,799 Speaker 1: a lot of money on the recovery stuff. Spend it 545 00:35:34,800 --> 00:35:39,080 Speaker 1: on the healthy foods, spend it on the equipment, Spend 546 00:35:39,080 --> 00:35:42,439 Speaker 1: it on a coach or a book or a program 547 00:35:42,480 --> 00:35:46,279 Speaker 1: that is smart and gets you to your goals. All right, 548 00:35:47,560 --> 00:35:49,279 Speaker 1: thank you for listening. If you want to reach out, 549 00:35:49,360 --> 00:35:53,160 Speaker 1: Tom h Fit is Instagram, Tom h Fit is Twitter 550 00:35:53,200 --> 00:35:56,360 Speaker 1: as well. I love to hear from you, questions, comments, 551 00:35:56,400 --> 00:35:58,960 Speaker 1: Please rate the show, subscribe to the show. Whatever you 552 00:35:58,960 --> 00:36:02,319 Speaker 1: can do to connect the show greatly appreciated as well. 553 00:36:02,760 --> 00:36:04,959 Speaker 1: And you can also go to Fitness disrupted dot com 554 00:36:05,040 --> 00:36:09,640 Speaker 1: and email me through the site. There's a lot of stuff, people, 555 00:36:10,680 --> 00:36:13,960 Speaker 1: a lot of stuff to talk about, and as you 556 00:36:14,000 --> 00:36:17,480 Speaker 1: will hear me and my great guests say very frequently, 557 00:36:17,920 --> 00:36:21,680 Speaker 1: it depends. It depends on a lot. But my job 558 00:36:22,160 --> 00:36:25,160 Speaker 1: is to help you with your best life, to stop 559 00:36:25,160 --> 00:36:28,280 Speaker 1: wasting your time and your money on things that don't 560 00:36:28,280 --> 00:36:32,120 Speaker 1: help you achieve that. All right, thank you for listening. 561 00:36:32,120 --> 00:36:36,600 Speaker 1: I am Tom Holland this is Fitness Disrupted, Believe in yourself. 562 00:36:40,600 --> 00:36:43,960 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 563 00:36:44,000 --> 00:36:46,839 Speaker 1: more podcasts from my Heart Radio, visit the I Heart 564 00:36:46,920 --> 00:36:50,319 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 565 00:36:50,360 --> 00:36:51,200 Speaker 1: favorite shows.