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

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

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Speaker 1: little departure, little departure. I am going to spend this

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Speaker 1: episode going over one study, one super recent study, because

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Speaker 1: I thought, you know what, I've done the shows where

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Speaker 1: discuss a specific topic and I'll use two, three, five, seven,

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Speaker 1: nine studies and that's great, and I'll continue to do that,

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Speaker 1: but I'm also going to do shows like this because

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Speaker 1: I think there's incredible value. You will see some of

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Speaker 1: these headlines go across your you know, screens, or read

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Speaker 1: them in the paper wherever you are getting your content.

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Speaker 1: And I'm gonna break it down for you. So because

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Speaker 1: I'm only doing one study, I can go a tiny

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Speaker 1: bit deeper, never too deep. I don't need to bore you.

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Speaker 1: I just need to give you what you need to know, right.

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Speaker 1: But this is a fun, different way to do it.

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Speaker 1: And today's topic is the benefits of a twelve minute

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Speaker 1: workout and this is a recent study November, so I'm

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Speaker 1: gonna talk about that. And this is really important because

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Speaker 1: it still goes to that theme, the overarching theme of

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Speaker 1: this show that minutes matter, that excessive moderation is the

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Speaker 1: way to go that you don't have to do thirty minutes.

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Speaker 1: You definitely don't have to do sixty minutes of exercise

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Speaker 1: to confer and to reap the rewards. And you can

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Speaker 1: do those durations if you want, when you want, but

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Speaker 1: you don't have to because it all adds up. And

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Speaker 1: that's why I'm going to continue to bring you the

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Speaker 1: science in different ways, sometimes one study per episode and

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Speaker 1: sometimes multiple. But I've talked about how every Christmas for

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Speaker 1: years on end, my wife has bought me the same

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Speaker 1: three textbooks and Exercise Physiology, a Sports Psychology, and a

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Speaker 1: sports Nutrition. Why because every time I read that new textbook,

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Speaker 1: still going over the same topics, but I read it

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Speaker 1: in a different way. I learned something in a different way.

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Speaker 1: I am taking in the same information. But sometimes it

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Speaker 1: takes two times, four times, six times before something resonates,

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Speaker 1: before something that you know you might not have understood

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Speaker 1: completely suddenly makes sense just because it's it's worded differently,

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Speaker 1: or or it's time. So my point is I'm going

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Speaker 1: to hammer you with the science on this show because

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Speaker 1: so many people think minutes don't matter, and the people

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Speaker 1: who are truly fit are not fit because they go

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Speaker 1: to the gym three days a week for an hour.

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Speaker 1: That's three hours out of your week. Sure it helps,

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Speaker 1: but it's what happens outside Jim. It's the movement you

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Speaker 1: do all day long. And now, thanks to COVID, more

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Speaker 1: people than ever before are exercising at home and they're

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Speaker 1: doing these shorter workouts. Isn't that interesting. I talked about

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Speaker 1: how I was a group cycling instructor for so many

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Speaker 1: years and so many people you know, either said I'm

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Speaker 1: not doing it because it makes my legs huge, so

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Speaker 1: many different reasons for not doing it. Suddenly now it's

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Speaker 1: all the rage, and that's fine, but goes to my

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Speaker 1: point again, it takes how many times hearing something seeing

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Speaker 1: something when it comes to health and wellness before you

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Speaker 1: maybe grasp onto it. So today it's gonna be a

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Speaker 1: super recent study on a twelve minute workout and really

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Speaker 1: interesting look at metabolites. So it's not about weight loss,

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Speaker 1: it's not about strength, it's not about balance, it's not

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Speaker 1: about so many of the typical things they look at

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Speaker 1: in studies, and that's ex fighting in and of itself,

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Speaker 1: yet more reason to exercise other than the scale. I mean,

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Speaker 1: how many times, But that's exactly what this show is about.

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Speaker 1: How many times, how many different ways do I have

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Speaker 1: to say that exercise is valuable in so many ways

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Speaker 1: physiologically as well as psychologically. And this is a cool one.

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Speaker 1: So sit back and get excited yet again. More research,

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Speaker 1: more reason to exercise, whenever you can, for however long

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Speaker 1: you can. Quick break. When we come back, we're gonna

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Speaker 1: get right into it, the twelve minute workout and the

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Speaker 1: benefits you get. We'll be right back, all right. So

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Speaker 1: today's episode is about a specific twelve minute workout, a

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Speaker 1: recent study that was done and the benefits and the

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Speaker 1: things they looked at which are unique, and it got

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Speaker 1: me excited. All of this gets to me excited. I

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Speaker 1: love what I do. But when I keep hearing different studies,

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Speaker 1: reading different studies, and seeing more and more benefits, I

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Speaker 1: got to bring them to you and we all need

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Speaker 1: to hear them over and over and over again because

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Speaker 1: so many people don't believe that's short matters. And my

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Speaker 1: philosophy on long versus short workouts is extremely simple. When

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Speaker 1: you have more time, then you do a longer workout,

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Speaker 1: especially when it's low intensity. And I just tweeted out recently.

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Speaker 1: By the way, it's in a side, but it applies here.

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Speaker 1: I would say of the high intensity interval workouts that

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Speaker 1: are done on social media by instructors are not even

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Speaker 1: close to high intensity interval workouts. They're just circuit training

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Speaker 1: workouts with some fancy moves. That's not high intensity. So

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Speaker 1: when you have a short amount of time to work out,

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Speaker 1: when you have more stress to work off, when you're

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Speaker 1: in the mood, you bang out a shorter workout. And

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Speaker 1: by the way, at the end of this podcast, I'm

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Speaker 1: gonna give you a fifteen minute workout interval that you

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Speaker 1: can do simple the framework, and I'm gonna say you

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Speaker 1: can do it on the you know, stationary bike, but

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Speaker 1: you can pretty much do it on almost any piece

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Speaker 1: of cardio. So simple yet super effective framework for a

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Speaker 1: fifteen minute workout. But I don't ever think that I am,

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Speaker 1: you know, saying you shouldn't do longer duration workouts. Of

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Speaker 1: course I love those, But there's a time and a

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Speaker 1: place when you have the time and the place and

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Speaker 1: you need to mix it up. You're gonna hear me

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Speaker 1: say that over and over and over again. You need

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Speaker 1: to mix up your cardio workouts. You need to mix

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Speaker 1: up your strength workouts. You need to do the not five,

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Speaker 1: but six components of fitness. And when you do that,

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Speaker 1: it's easier because you're not like, oh my gosh, I

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Speaker 1: have to do an hour every single time. No, or

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Speaker 1: I have to do an interval workout every single time.

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Speaker 1: You shouldn't should mix it up, all right. So what's

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Speaker 1: really interesting about this study is that, again, it's not

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Speaker 1: looking at weight loss. It's not looking at body fat loss.

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Speaker 1: It's not looking at strength improvements. It's not looking at

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Speaker 1: v O two max or time to fatigue type things.

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Speaker 1: It's looking at metabolites, metaboloids, your body's level of metabolites.

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Speaker 1: And that's different for most of you, right, you know

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Speaker 1: what the heck is that? What does it matter? Well,

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Speaker 1: the headline for this study is this short bursts of

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Speaker 1: physical exercise induced changes in the body's level of metabolites

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Speaker 1: that correlate to an individual's cardio, metabolic, cardiovascular, and long

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Speaker 1: term health. A study by Harvard affiliated Massachusetts General Hospital

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Speaker 1: has found short bursts of exercise let me just pull

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Speaker 1: it apart, induce positive changes in the body's level of metabolids.

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Speaker 1: Things in your body, in your blood, okay, and those

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Speaker 1: three really important things cardio, metabolic, cardiovascular, and your long

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Speaker 1: term health. And the study was in Circulation November volume two,

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Speaker 1: issue twenty couldn't be more recent, and the title Metabolic

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Speaker 1: Architecture of acute exercise response in middle aged adults in

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Speaker 1: the community. And what I also really like about this

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Speaker 1: study is that it pulls from the framing Ham Heart Study.

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Speaker 1: And for those of you who don't know about that

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Speaker 1: or haven't heard of it, so many studies pull from this.

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Speaker 1: So the Framingham Heart Study began in nine and now

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Speaker 1: has three generations of participants. So it's a prospective cohort

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Speaker 1: study of community dwelling adults in Framingham, Massachusetts. It began,

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Speaker 1: as I said, in ninety with and nine participants, and

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Speaker 1: now it include to their children, their children, spouses, their grandchildren,

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Speaker 1: and grandchildren's spouses. All right, So such a unique cohort

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Speaker 1: to pull from. Incredible you know, study participant pool, really

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Speaker 1: really amazing to have that generational aspect to it. And again,

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Speaker 1: what they were looking at for this specific study was

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Speaker 1: that they did metabolite profiling before and after acute exercise

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Speaker 1: to see what the metabolic changes basically were the metabolic

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Speaker 1: response of exercise, so they're looking at something different. That's

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Speaker 1: all you need to know. Really, you need to know

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Speaker 1: inside the body they're looking at it, and then you

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Speaker 1: know what that affected. And so for this they did

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Speaker 1: cardio pulmonary exercise testing again I'm gonna break it down

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Speaker 1: and make it real simple shortly and metabolite profile being

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Speaker 1: done on these Framingham Heart Study participants. But they did

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Speaker 1: specifically women, and the average age was around fifty three,

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Speaker 1: with blood being drawn at rest and at the end

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Speaker 1: of exercise peak exercise. All right, and so really good study,

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Speaker 1: really good study. And it was done on a stationary

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Speaker 1: bike also known as a psycho ergometer, and it began

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Speaker 1: with a three minute warm up okay, three minute warm

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Speaker 1: up and then what is known as and so by

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Speaker 1: the way, three minute warm up unloaded, which means zero watts.

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Speaker 1: I did a probably gosh, one of my first fit tips,

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Speaker 1: what are whats so watts? You're going to see that

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Speaker 1: on your bike another metric. Listen to that podcast if

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Speaker 1: you want to know. But basically no resistance to start, okay,

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Speaker 1: and then it became a progressive incremental ramp protocol, so

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Speaker 1: basically they're gonna add watts every so often, so it's

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Speaker 1: gonna get harder and harder slowly, just for twelve minutes though,

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Speaker 1: all right, so twelve minute on the cycle ergometer and

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Speaker 1: getting harder and harder, and the crazy thing you say,

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Speaker 1: oh my gosh, twelve minutes and truthfully you had a

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Speaker 1: three minute warm up, so nine minutes of work essentially,

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Speaker 1: and the results are pretty amazing. So they observed changes

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Speaker 1: in five hundred and two of the five hundred eight

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Speaker 1: eight measured metabolites from rest two peak exercise. You go, okay, still, tom,

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Speaker 1: so what I get it? Okay, let me go further.

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Speaker 1: They observed favorable exercise induced changes in circulating levels of

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Speaker 1: these metabolites related to here we go in a in

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Speaker 1: resistance obesity like policies, oxidative stress, inflammation, vascular reactivity, and

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Speaker 1: super important longevity. Here's what I really love about this study.

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Speaker 1: As I said at the start, and if you've listened

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Speaker 1: to my podcasts you might know where I'm going. It's

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Speaker 1: not about weight loss, it's not about fat loss, it's

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Speaker 1: not about how you look. It's things you cannot see.

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Speaker 1: It's things you cannot see but that are going to

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Speaker 1: help you. Most importantly, that final one, longevity live longer,

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Speaker 1: be healthier. This is why I am going to bring

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Speaker 1: you these studies over and over and over again, hammering

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Speaker 1: home that yes, we want to be our healthiest weight,

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Speaker 1: and yes, carrying around excess weight leads to a myriad

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Speaker 1: of issues, but we exercise for so many other reasons.

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Speaker 1: And here's the difference today. Okay, since we're just doing

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Speaker 1: one study, and give you just a couple more facts,

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Speaker 1: a little deeper. And and my hope, I was saying

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Speaker 1: to my wife as I was preparing for this podcast,

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Speaker 1: My hope is that you take some of these studies.

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Speaker 1: You're at a cocktail party or something and one of

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Speaker 1: your friends says something about maybe short exercise workouts not mattering,

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Speaker 1: and someone may even bring up, hey, did you see

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Speaker 1: this study about this twelve minute workout? And I want

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Speaker 1: you to be able to kind of break it down.

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Speaker 1: That's my goal. Just a couple of levels, simple facts.

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Speaker 1: Talk about metabolites. You don't even have to know what

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Speaker 1: those are, doesn't matter, just to have at the basic

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Speaker 1: level the fact that it's making all of these positive

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Speaker 1: changes within your body. Okay, and one of those two

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Speaker 1: changes glutimate, all right, So that is a key metabolite

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Speaker 1: that is linked to heart disease and diabetes and decreased longevity.

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Speaker 1: And so that metabolite glue to mate fell by. So

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Speaker 1: that's a good thing, right, fell And then something known

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Speaker 1: as d m g V. It's the short of it is.

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Speaker 1: The spelling it out for you or sounding it out

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Speaker 1: is just going to confuse you. D m g V

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Speaker 1: it's another metabolite. This one is associated with increased risk

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Speaker 1: of diabetes and liver disease. That dropped by, Okay, So

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Speaker 1: just positive things that happened internally that you couldn't see

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Speaker 1: and cannot see from a short workout that got harder.

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Speaker 1: You gotta go harder sometimes. But again it's a mix,

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Speaker 1: so these are just benefits. There are different benefits for

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Speaker 1: it up. One of the many reasons there are different

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Speaker 1: benefits from different types of cardio workouts psychologically and physically, okay,

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Speaker 1: And so the metabolites make a difference. Here's the one

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Speaker 1: is gonna give you both sides. What they did find

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Speaker 1: interesting that these responses, the metabolic responses maybe modulated by

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Speaker 1: factors including your sex, so women versus men, and your

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Speaker 1: body mass index the heavier you weighed. Essentially, you may

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Speaker 1: not have the same exact positive response. Now I hesitate

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Speaker 1: you the truth because they don't want you to go,

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Speaker 1: oh well, if I weigh more, if I'm a female

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Speaker 1: versus male, then it's not worth it. Absolutely not. It

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Speaker 1: says you're getting benefits. The benefits maybe different. And actually

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Speaker 1: they take it a step further, which I'll finish this

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Speaker 1: podcast with on how we should really reframe this. I

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Speaker 1: would argue, but everyone responds to exercise positively. Is it different? Sure,

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Speaker 1: and I think you still have to look at things

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Speaker 1: like when you're heavier, you know your intensity level, how

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Speaker 1: hard you push it, strength training form. But I'm gonna

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Speaker 1: give you all the findings. So yes, people respond differently.

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Speaker 1: Doesn't mean you don't respond in so many ways. But

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Speaker 1: here's the interesting way they looked at it. Actually, know

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Speaker 1: what I'm gonna do the final break when we come back,

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Speaker 1: I mean to give you that really interesting way of

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Speaker 1: looking at it. Yet another way in the future we

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Speaker 1: may track fitness. All right, final break, We'll be right back,

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Speaker 1: and we are back talking about a recent study. Twelve

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Speaker 1: minute workout and the benefits, benefits that you wouldn't necessarily

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Speaker 1: think about that aren't the typical things looked at in studies,

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Speaker 1: but that matter. And that is one of my overarching

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Speaker 1: themes of exercise that we don't get in a two

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Speaker 1: fifty word article that tells you, you know, it's diet,

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Speaker 1: not exercise. Abs are made in the kitchen. It's all

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Speaker 1: about flat abs, all about being skinny. No, that you

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Speaker 1: can only measure and should measure certain things, certain metrics,

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Speaker 1: and if you don't see that scale change that your

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Speaker 1: workout doesn't matter. Yeah, And so before the break, I

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Speaker 1: was talking about one interesting way that they are looking

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Speaker 1: at these metabolites, and what they're saying is, now this

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Speaker 1: approach shows we have the potential what two track fitness

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Speaker 1: in different ways. So in other words, because of the

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Speaker 1: metabolites basically acted differently based on fitness level, things like

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Speaker 1: that there was different physiological responses to exercise with the

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Speaker 1: metabolites that we may be able to use those in

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Speaker 1: the future, what to look at our fitness levels. So

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Speaker 1: really interesting because the metabolites reacted differently to different fitness bowles, well,

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Speaker 1: then maybe if you have lower levels of D M

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Speaker 1: G V in your body. That could mean that you're

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Speaker 1: have a higher level of fitness. So just interesting. And

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Speaker 1: it all goes to workouts matter, regardless of the length,

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Speaker 1: and the results oftentimes are things you cannot see, and

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Speaker 1: that's great news. That is great news, especially for you

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Speaker 1: indoor cycling people, but for everybody. Regardless of your cardio

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Speaker 1: choice mode. If you raise your heart rate, you are

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Speaker 1: doing cardio. If you lift heavy things, you are stressing

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Speaker 1: your muscles, your musculo skeletal system. We need to do both.

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Speaker 1: How you do both is your choice. You need to

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Speaker 1: mix it up to be as healthy as possible and

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Speaker 1: to be interested for a long time. If you tend

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Speaker 1: to do the same thing over and over, you get bored,

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Speaker 1: your body adapts and you stop seeing changes. Why do

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Speaker 1: you think I say this over and over to you.

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Speaker 1: There's a reason. There's a reason, and when you embrace

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Speaker 1: it and when you execute it, it's really fun. You

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Speaker 1: tried different things, you do short workouts. You don't look

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Speaker 1: dreadingly at your workouts. You are excited to eat healthy,

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Speaker 1: to do these shorter workouts, to try new things, to

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Speaker 1: mix it up. So it's great news. And by the way,

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Speaker 1: back to just the twelve minute workout and interval training

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Speaker 1: type modality. This is how I believe we were born

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Speaker 1: to exercise. We were hunter gatherers. We ran and we rested,

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Speaker 1: and we ran and we rested, and we you know,

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Speaker 1: moved around. But we didn't go for three hours NonStop

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Speaker 1: at the same heart rate. You can if you want,

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Speaker 1: But I believe, and I've said this in my show,

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Speaker 1: why we were born to walk, run or run walk,

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Speaker 1: I think is how I act put it. You can

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Speaker 1: and should throw in breaks, and that's great news. You

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Speaker 1: can do your steady state, you can do your interval training,

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Speaker 1: and both have value. All right, let me leave you,

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Speaker 1: as I said, with a fifteen minutes cycling workout for

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Speaker 1: those of you who have the stationary bike at home

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Speaker 1: or you do it at the gym. Here is a

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Speaker 1: simple it's super effective fifteen minutes. And by the way,

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Speaker 1: if you have a rowing machine, if you're a runner,

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Speaker 1: even if you're a walker elliptical, you can still do

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Speaker 1: this workout with the same framework. All right. Five minute

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Speaker 1: warm up, five minutes super easy, get that blood flowing.

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Speaker 1: Start easy, low resistance, low speed. Then you're gonna do

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Speaker 1: ten intervals twenty seconds all out. Twenty seconds all out,

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Speaker 1: push yourself. You don't think twenty seconds is hard. You're

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Speaker 1: not going all out. And the great thing is you

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Speaker 1: go as hard as you can. So I'm not giving

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Speaker 1: you a specific speed or incline. You go as hard

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Speaker 1: as you can for twenty seconds and then you get

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Speaker 1: forty seconds to recover. It's not a long time. Wanted

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Speaker 1: two ratio, not a long time. You do that ten times,

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Speaker 1: that's a lot, but you can do it. And I

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Speaker 1: want you to pace yourself and I want those last

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Speaker 1: three to be stronger than the first three. And doing

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Speaker 1: interval workouts, by the way, you're you're never perfect at it.

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Speaker 1: You're trying to spend your energy levels so that the

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Speaker 1: last couple you still have something in reserve and you

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Speaker 1: can push it the hardest for the last couple. So

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Speaker 1: that is what's so fun and unique about interval training.

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Speaker 1: It's like doing a race. How are you pacing yourself?

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Speaker 1: But it's up to you to go hard and go easy.

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Speaker 1: You are out of the gray zone. There's no gray

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Speaker 1: zone for interval workouts. There shouldn't be. In other words,

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Speaker 1: you go hard, you go easy to go home. You're

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Speaker 1: pushing on a scale of one to ten, eight or

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Speaker 1: nine for twenty seconds maybe ten, and for the recoveries

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Speaker 1: you're two or three or four as easy as you

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Speaker 1: can go, but you want to move. By the way,

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Speaker 1: never stop biggest loser where the people run on treadmills

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Speaker 1: and then step to the side and stop moving. Recipe

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Speaker 1: for disaster. So walk, jog super slow on an elliptical.

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Speaker 1: Let that ar rate come down, do not come to

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Speaker 1: a complete stop. So twenty seconds all out, forty seconds

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Speaker 1: recovery ten times. You do the simple math. You have

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Speaker 1: five minutes to cool down too, and that cool down

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Speaker 1: is super important. Do not skip it. That is working

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Speaker 1: the waste products out of your body, that is allowing

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Speaker 1: your heart rate to come down slowly. And there you

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Speaker 1: have it. Five minute warm up, twenty by forty and

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Speaker 1: then five minute cool down. I like this format. I'm

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Speaker 1: still to bring you shows where I give you a

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Speaker 1: bunch of studies to back up the claim, but I'm

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Speaker 1: also going to break them down one at a time

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Speaker 1: like this. So one final time. This was in Circulation

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Speaker 1: November Metabolic Architecture of acute exercise response in middle age

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Speaker 1: adults in the community. Your takeaway is twelve minutes matters

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Speaker 1: interval training matters. Metabolites are yet another thing that we

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Speaker 1: can have positive effects on in our body. We cannot

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Speaker 1: see them, you cannot gauge them or track them, and

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Speaker 1: you don't have to a huge part of exercise is

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Speaker 1: believing that what you're doing makes a difference. And that

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Speaker 1: is why, as I said at the start of the show,

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Speaker 1: you listen to the show and I'm going to hammer

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Speaker 1: you over and over again so that every workout you're

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Speaker 1: gonna embrace it that much more because you're gonna know

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Speaker 1: the great things you are doing for your health. And

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Speaker 1: that's what it's about. Because there's three things we control,

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Speaker 1: how much we move, what we put into our mouths,

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Speaker 1: and our attitudes, and that is awesome. I am Tom

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Speaker 1: Holland this is Fitness Disrupted, Believing yourself. Fitness Disrupted is

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Speaker 1: a production of I Heart Radio. For more podcasts from

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Speaker 1: my Heart Radio, visit the i heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows.