1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,600 --> 00:00:15,200 Speaker 1: I am Tom Holland and this is Fitness Disrupted. If 3 00:00:15,240 --> 00:00:18,960 Speaker 1: I know anything about anything, I know a little bit 4 00:00:18,960 --> 00:00:23,880 Speaker 1: about sweat. Actually I know a lot about sweat. If 5 00:00:23,920 --> 00:00:26,800 Speaker 1: you're still listening, That's what we're gonna talk about today. 6 00:00:27,360 --> 00:00:32,520 Speaker 1: And the general question I get about it is if 7 00:00:32,560 --> 00:00:36,800 Speaker 1: you sweat more, do you burn more calories? Other ways 8 00:00:36,840 --> 00:00:38,560 Speaker 1: of putting it, people will ask me, you know, Tom, 9 00:00:38,600 --> 00:00:40,800 Speaker 1: if I'm not sweating after a workout, does that mean 10 00:00:40,840 --> 00:00:43,680 Speaker 1: I didn't work hard? So that's what we're gonna talk 11 00:00:43,680 --> 00:00:47,400 Speaker 1: about today. We're talking about sweat, what it is, what 12 00:00:47,640 --> 00:00:51,600 Speaker 1: causes it, and how it's connected to exercise. I'm to 13 00:00:51,680 --> 00:00:53,559 Speaker 1: give you the science, give you a couple of studies, 14 00:00:54,200 --> 00:00:58,080 Speaker 1: and it's gonna actually surprise so many of you, and 15 00:00:58,280 --> 00:01:02,480 Speaker 1: give you a question shortly that's gonna surprise you, and 16 00:01:02,480 --> 00:01:04,520 Speaker 1: it's gonna really surprise most of you when it comes 17 00:01:04,560 --> 00:01:06,880 Speaker 1: to sweat rate. But it's all good news and it's 18 00:01:06,880 --> 00:01:10,039 Speaker 1: all science based and let's just let's just get into it. 19 00:01:10,560 --> 00:01:13,319 Speaker 1: So when I say I know something about sweat, uh, 20 00:01:13,400 --> 00:01:16,959 Speaker 1: in several different areas as far as my fitness career 21 00:01:17,400 --> 00:01:20,560 Speaker 1: over the years. Uh. First of all, I've raced in 22 00:01:20,800 --> 00:01:25,440 Speaker 1: so many ridiculously hot and humid climates. I did iron 23 00:01:25,440 --> 00:01:29,440 Speaker 1: Man Malaysia, which was a hundred and four degrees and 24 00:01:29,480 --> 00:01:34,240 Speaker 1: I believe it was percent humidity. It was just brutal. 25 00:01:35,319 --> 00:01:38,840 Speaker 1: During the run, I would run across the street to 26 00:01:38,959 --> 00:01:42,880 Speaker 1: try to get that little bit of shade, even though 27 00:01:42,920 --> 00:01:47,200 Speaker 1: I was running farther. I anything to get out of 28 00:01:47,240 --> 00:01:51,200 Speaker 1: the sun. It was brutal. Iron Man China the same thing. 29 00:01:51,520 --> 00:01:55,080 Speaker 1: I did the Honolulu Marathon years ago, amazing in December, 30 00:01:55,200 --> 00:01:58,960 Speaker 1: Christmas music playing, and if memory serves, we started at 31 00:01:58,960 --> 00:02:02,520 Speaker 1: four thirty in the morning, believe because obviously they wanted 32 00:02:02,520 --> 00:02:05,040 Speaker 1: the race to be run and finished as soon as 33 00:02:05,040 --> 00:02:08,079 Speaker 1: possible before the hottest part of the day. I did 34 00:02:08,080 --> 00:02:11,799 Speaker 1: the Hawaii Run to the Sun incredible and actually went 35 00:02:11,880 --> 00:02:16,919 Speaker 1: from heat to cold because that race was from sea 36 00:02:17,000 --> 00:02:20,560 Speaker 1: level to the ten thousand foot summit of Mount holy Aklo. 37 00:02:20,880 --> 00:02:23,359 Speaker 1: The greatest event, one of the greatest events I've ever done. 38 00:02:24,000 --> 00:02:26,320 Speaker 1: And I've done the Hawai iron Man several times as well, 39 00:02:26,360 --> 00:02:31,200 Speaker 1: so just a lot of experience in the heat and sweating. Okay, 40 00:02:31,440 --> 00:02:34,560 Speaker 1: And then when I started doing fitness videos many years ago, 41 00:02:35,000 --> 00:02:38,880 Speaker 1: my original fitness videos I shot in real time. I 42 00:02:38,960 --> 00:02:42,000 Speaker 1: did not edit, I did not stop the cameras, and 43 00:02:42,200 --> 00:02:45,480 Speaker 1: I did not wipe away the sweat. And that was 44 00:02:45,520 --> 00:02:48,000 Speaker 1: a good and a bad thing. There were people who 45 00:02:48,120 --> 00:02:53,640 Speaker 1: said they were so appreciative of the real, just video 46 00:02:53,840 --> 00:02:56,920 Speaker 1: aspect of it. I I even left in, you know, 47 00:02:57,080 --> 00:02:59,880 Speaker 1: some stumbles when I didn't do something perfectly. I did 48 00:03:00,040 --> 00:03:02,600 Speaker 1: stop the camera and redo it because when I was fatigued, 49 00:03:02,639 --> 00:03:04,800 Speaker 1: I wanted people to see that, and when I was sweating. 50 00:03:05,000 --> 00:03:07,280 Speaker 1: I mean, it has always blown me away. When you 51 00:03:07,320 --> 00:03:09,720 Speaker 1: see some of these videos and you're like, that person 52 00:03:09,800 --> 00:03:12,240 Speaker 1: is not sweating at all. Guess what many of them are. 53 00:03:12,680 --> 00:03:15,440 Speaker 1: And actually, when I give you that one thing about 54 00:03:15,480 --> 00:03:18,600 Speaker 1: sweating and fitness level, it will come back to this. 55 00:03:20,000 --> 00:03:23,359 Speaker 1: They are getting toweled off NonStop, and that's just that's 56 00:03:23,400 --> 00:03:26,160 Speaker 1: not helpful. So you're sitting there drenched in sweat. This 57 00:03:26,200 --> 00:03:29,919 Speaker 1: person hasn't dropped, you know, one little tiny droplet on 58 00:03:29,960 --> 00:03:32,840 Speaker 1: the floor, and you're going, what's going on? So that's 59 00:03:32,880 --> 00:03:34,960 Speaker 1: that's a big deal. And actually when I did so 60 00:03:35,040 --> 00:03:37,320 Speaker 1: those are my own videos. And then I did do 61 00:03:37,520 --> 00:03:40,320 Speaker 1: a bunch of others, including the ABS diet workout, shot 62 00:03:40,360 --> 00:03:43,720 Speaker 1: it in l A. My sweat rate so crazy, and 63 00:03:44,400 --> 00:03:48,080 Speaker 1: in between breaks they didn't want to sweat. They'd a 64 00:03:48,360 --> 00:03:52,119 Speaker 1: huge two basically an air conditioning tube, probably like four 65 00:03:52,160 --> 00:03:53,920 Speaker 1: ft across, and I would just sitting it to try 66 00:03:53,920 --> 00:03:57,360 Speaker 1: to cool down because uh yeah, my sweat rate is 67 00:03:57,440 --> 00:04:00,720 Speaker 1: up there. And finally, you know, when used to teach 68 00:04:01,160 --> 00:04:06,440 Speaker 1: different classes and especially group cycling, the puddle underneath my 69 00:04:08,040 --> 00:04:11,600 Speaker 1: bike enormous. I used to say that, you know the 70 00:04:11,640 --> 00:04:13,720 Speaker 1: front row, I'd warn the class. I'd say, this is 71 00:04:13,760 --> 00:04:16,440 Speaker 1: like sea World, this is the splash zone. They should 72 00:04:16,440 --> 00:04:19,919 Speaker 1: have it marked off and even behind plexiglass, because because 73 00:04:19,960 --> 00:04:23,280 Speaker 1: I sweat. And we're gonna talk about why and how 74 00:04:23,320 --> 00:04:26,640 Speaker 1: it's related to fitness level and all the other factors. 75 00:04:27,080 --> 00:04:29,560 Speaker 1: All right, So here's the question I'm gonna pose to you. 76 00:04:30,480 --> 00:04:33,960 Speaker 1: Who do you think sweats more? Is it a person 77 00:04:34,000 --> 00:04:37,080 Speaker 1: who is really fit, or is it a beginner exercise 78 00:04:37,160 --> 00:04:39,160 Speaker 1: or someone who is just starting their fitness jurdy, who 79 00:04:39,200 --> 00:04:43,520 Speaker 1: do you think sweats more? Take a quick break. When 80 00:04:43,520 --> 00:04:45,760 Speaker 1: we come back, I'm gonna give you the answer, and 81 00:04:45,760 --> 00:04:49,120 Speaker 1: it's going to start the whole conversation about what is 82 00:04:49,120 --> 00:04:52,440 Speaker 1: connected to sweat rate and do you have to be 83 00:04:52,600 --> 00:04:55,200 Speaker 1: drenched in sweat for it to be a hard workout, 84 00:04:55,560 --> 00:04:58,479 Speaker 1: and does that correlate with the amount of calories you burnt? 85 00:04:58,720 --> 00:05:12,360 Speaker 1: Quick break, We'll be right back. I gotta say I'm 86 00:05:12,480 --> 00:05:18,080 Speaker 1: enjoying this topic sweat. I don't think I did say 87 00:05:18,120 --> 00:05:22,000 Speaker 1: that their work criticisms of my original fitness videos because 88 00:05:22,000 --> 00:05:24,839 Speaker 1: I was so drenched and sweat it was a turn 89 00:05:24,880 --> 00:05:26,919 Speaker 1: off to some people. I get it, And you know what, 90 00:05:27,040 --> 00:05:29,640 Speaker 1: I was willing to lose those people. I was willing 91 00:05:29,640 --> 00:05:33,360 Speaker 1: to lose them for the reality of it, and that's 92 00:05:33,400 --> 00:05:36,839 Speaker 1: just who I am. But I get it. It could 93 00:05:36,880 --> 00:05:40,240 Speaker 1: be a little overwhelming. So let's let's just talk about exercise. 94 00:05:40,320 --> 00:05:45,200 Speaker 1: So exercise and how it's correlated connected to sweat and 95 00:05:45,240 --> 00:05:47,520 Speaker 1: calories and all that kind of stuff. So really quickly, 96 00:05:47,839 --> 00:05:52,440 Speaker 1: let's do the science. So, during exercise, your body produces heat, right, 97 00:05:52,800 --> 00:05:55,880 Speaker 1: and a significant amount of energy is wasted and then 98 00:05:55,960 --> 00:06:00,680 Speaker 1: it's released as heat from your exercising muscles. Okay, you 99 00:06:00,720 --> 00:06:03,480 Speaker 1: have an increased rate of metabolic heat production. Your your 100 00:06:03,480 --> 00:06:06,880 Speaker 1: body is getting warmer, your core temperature is rising, you 101 00:06:06,920 --> 00:06:11,160 Speaker 1: have an increased internal body temperature, and so your thermoregulatory 102 00:06:11,160 --> 00:06:13,360 Speaker 1: system says, hey, wait a minute, we gotta cool this 103 00:06:13,480 --> 00:06:16,000 Speaker 1: back down. I want it back to homeostasis. So how 104 00:06:16,040 --> 00:06:20,320 Speaker 1: does that happen. It's gonna start to activate its heat 105 00:06:20,480 --> 00:06:25,159 Speaker 1: dissipating mechanisms as they are called. Okay, one of those 106 00:06:25,240 --> 00:06:28,680 Speaker 1: is sweating. When your body temperature rises, your ekrone glands 107 00:06:28,760 --> 00:06:33,320 Speaker 1: secrete sweat, and it's the evaporation of this moisture that 108 00:06:33,520 --> 00:06:37,279 Speaker 1: helps you cool off. When it evaporates from your skin, 109 00:06:37,680 --> 00:06:41,760 Speaker 1: it transfers the body's heat to the air. And because 110 00:06:41,800 --> 00:06:44,440 Speaker 1: water has a high latent heat, which is essentially the 111 00:06:44,480 --> 00:06:48,800 Speaker 1: heat required to change liquid water to vapor. Back back 112 00:06:48,839 --> 00:06:52,120 Speaker 1: to chemistry class, right, this process does a pretty good 113 00:06:52,200 --> 00:06:53,839 Speaker 1: job of cooling down the body does It does a 114 00:06:53,880 --> 00:06:57,479 Speaker 1: great job as humans. This is one of the great 115 00:06:57,920 --> 00:07:02,520 Speaker 1: factors that Dr weber Men talks about. Dr Lieberman from 116 00:07:02,520 --> 00:07:06,280 Speaker 1: Harvard Born to Run quoted does all this incredible research 117 00:07:06,320 --> 00:07:10,000 Speaker 1: into running, an exercise and evolution, and one of the 118 00:07:10,240 --> 00:07:15,120 Speaker 1: major reasons he cites four us being born to run 119 00:07:15,320 --> 00:07:20,800 Speaker 1: is how great our thermoregulatory system is. We were persistent hunters. 120 00:07:20,800 --> 00:07:24,600 Speaker 1: We would run down any animal we wanted to because 121 00:07:24,640 --> 00:07:27,720 Speaker 1: they do a really bad job of cooling themselves. Dogs panting, 122 00:07:27,760 --> 00:07:30,400 Speaker 1: it's not a really good way to cool yourself down. 123 00:07:31,040 --> 00:07:36,640 Speaker 1: So the evaporation of sweat, and if you actually study evolution, 124 00:07:36,760 --> 00:07:38,320 Speaker 1: how our body change. We should have a lot of 125 00:07:38,360 --> 00:07:40,920 Speaker 1: hair now we don't. And part of that is the 126 00:07:40,920 --> 00:07:43,960 Speaker 1: thermoregulatory system. Kind of going off on a tangent here, 127 00:07:44,000 --> 00:07:47,160 Speaker 1: but I love this stuff. Okay, So how what what 128 00:07:47,280 --> 00:07:50,000 Speaker 1: is it related to? So we sweat? What does that 129 00:07:50,080 --> 00:07:53,240 Speaker 1: have to do with I'm gonna give you five basic 130 00:07:53,960 --> 00:07:57,120 Speaker 1: things that are involved when it comes to sweating during exercise, 131 00:07:57,760 --> 00:08:00,760 Speaker 1: and here they are. So number one, you're each your 132 00:08:00,800 --> 00:08:05,080 Speaker 1: age is a factor in how much you sweat. Generally speaking, 133 00:08:05,200 --> 00:08:10,440 Speaker 1: younger people sweat more than older people. Okay. Uh. One 134 00:08:10,480 --> 00:08:14,160 Speaker 1: thing that always has just tortured me is seeing you know, 135 00:08:14,680 --> 00:08:18,160 Speaker 1: an older person, let's say in New York City. It's 136 00:08:18,200 --> 00:08:21,320 Speaker 1: it's August, it's nine two degrees and they're in a 137 00:08:21,360 --> 00:08:24,680 Speaker 1: three piece suit and they're not This guy is not 138 00:08:24,760 --> 00:08:29,120 Speaker 1: sweating at all. It's always blown me away. But that's 139 00:08:29,160 --> 00:08:31,920 Speaker 1: one of the things that's one of the criteria your age. 140 00:08:32,280 --> 00:08:37,000 Speaker 1: Generally speaking, younger people sweat more than older people. Just 141 00:08:37,040 --> 00:08:41,080 Speaker 1: to quick aside to uh, very short stint right out 142 00:08:41,080 --> 00:08:43,800 Speaker 1: of college, tried the Wall Street thing living in New 143 00:08:43,840 --> 00:08:47,080 Speaker 1: York City fifty six and second would put on a 144 00:08:47,160 --> 00:08:50,640 Speaker 1: suit August, just a couple of months in the summer, 145 00:08:50,679 --> 00:08:53,000 Speaker 1: by the way, worst time ever or best time, because 146 00:08:53,679 --> 00:08:55,840 Speaker 1: so short lived. And part of the reason was to 147 00:08:55,920 --> 00:08:58,280 Speaker 1: put on a suit because I was already had such 148 00:08:58,320 --> 00:09:00,480 Speaker 1: a high sweat rate, already been next a sizing for 149 00:09:00,520 --> 00:09:02,480 Speaker 1: a really long time and and starting to teach and 150 00:09:02,520 --> 00:09:05,400 Speaker 1: all that kind of stuff. Back then, Uh, it was 151 00:09:05,440 --> 00:09:08,360 Speaker 1: pure torture. I have to go down and anyone who's 152 00:09:08,400 --> 00:09:10,600 Speaker 1: lived in New York City in the summer knows what 153 00:09:10,640 --> 00:09:13,080 Speaker 1: I'm talking about. And you have to go down three 154 00:09:13,240 --> 00:09:16,520 Speaker 1: stairwells into the bowels of New York City and it's 155 00:09:16,600 --> 00:09:20,960 Speaker 1: like nine degrees and the subway cars are filled and 156 00:09:21,000 --> 00:09:23,280 Speaker 1: you have to wait for three before you can even 157 00:09:23,280 --> 00:09:26,240 Speaker 1: get on one, and that's packed. It's just horrific. So 158 00:09:26,720 --> 00:09:29,640 Speaker 1: my point is, you know, your age has something to 159 00:09:29,679 --> 00:09:31,280 Speaker 1: do with it. But even back then I had a 160 00:09:31,320 --> 00:09:34,440 Speaker 1: high sweat rate. And I'll explain why shortly so age. 161 00:09:34,920 --> 00:09:38,760 Speaker 1: Now gender and this we've we've all seen. You've probably 162 00:09:38,800 --> 00:09:41,920 Speaker 1: seen it. You probably have have you know, guessed it 163 00:09:41,920 --> 00:09:45,760 Speaker 1: as common sensical. Almost men tend to sweat more than women. 164 00:09:46,320 --> 00:09:49,600 Speaker 1: We talked about women glistening more than sweating, right, part 165 00:09:49,600 --> 00:09:54,839 Speaker 1: of that is due to body size, So men generally 166 00:09:55,480 --> 00:09:59,600 Speaker 1: are bigger, are way more than women. So that's part 167 00:09:59,640 --> 00:10:02,920 Speaker 1: of the re and the gender differences. And that leads 168 00:10:02,920 --> 00:10:05,920 Speaker 1: to number three, which is weight. Have your people tend 169 00:10:05,960 --> 00:10:09,480 Speaker 1: to sweat more because their bodies generate more heat. You're 170 00:10:09,520 --> 00:10:12,800 Speaker 1: you're pushing more mass, you're moving more weight around, and 171 00:10:12,840 --> 00:10:18,600 Speaker 1: you're generating more heat as a result. Okay, genetics, so 172 00:10:18,800 --> 00:10:22,000 Speaker 1: here's kind of that. This is one that's tougher right 173 00:10:22,080 --> 00:10:25,400 Speaker 1: to to quantify a lot of it comes down to 174 00:10:25,600 --> 00:10:31,200 Speaker 1: what we'll call biological variation. Some people just sweat more 175 00:10:31,240 --> 00:10:36,560 Speaker 1: than others and some people don't sweat as much, and 176 00:10:36,640 --> 00:10:40,600 Speaker 1: that is due to genetics. But just like weight gain 177 00:10:40,679 --> 00:10:43,560 Speaker 1: and things like that, yes, genetics play a role, but 178 00:10:43,600 --> 00:10:47,560 Speaker 1: as you'll see, those factors can change and you'll see 179 00:10:47,559 --> 00:10:51,520 Speaker 1: how it's related to fitness shortly, and finally, number five, 180 00:10:51,559 --> 00:10:54,400 Speaker 1: and this is super important. I'm gonna get into this 181 00:10:54,440 --> 00:10:57,720 Speaker 1: a little deeper. Because of that, your environment plays a 182 00:10:57,840 --> 00:11:01,920 Speaker 1: huge role in how much you sweat. So this goes 183 00:11:01,960 --> 00:11:06,120 Speaker 1: to the temperature, and this goes to the humidity. As 184 00:11:06,160 --> 00:11:09,360 Speaker 1: the top two to start it off your environment, right, 185 00:11:09,360 --> 00:11:13,640 Speaker 1: So back iron Man Malaysia, it wasn't even the temperature, 186 00:11:14,160 --> 00:11:17,160 Speaker 1: which was brutal. There was the temperature actually a huge part, 187 00:11:17,280 --> 00:11:23,440 Speaker 1: but humidity is a huge factor dew point. So when 188 00:11:23,480 --> 00:11:26,200 Speaker 1: the temperature is high, when the dew point the humidity 189 00:11:26,280 --> 00:11:33,960 Speaker 1: is high, that's a huge problem when it comes to evaporation. Okay, 190 00:11:34,240 --> 00:11:37,000 Speaker 1: the rate of which water, and in this case we're 191 00:11:37,000 --> 00:11:40,760 Speaker 1: talking about sweat evaporates depends on how much water is 192 00:11:40,840 --> 00:11:45,079 Speaker 1: already in the air. On dry days, it's gonna evaporate quickly, 193 00:11:45,559 --> 00:11:48,319 Speaker 1: all right, and that's going to carry the heat away faster, 194 00:11:48,400 --> 00:11:52,319 Speaker 1: and you're gonna be able to exercise longer. On humid days, 195 00:11:52,360 --> 00:11:56,280 Speaker 1: the air is already saturated with water, sweat is going 196 00:11:56,320 --> 00:11:59,840 Speaker 1: to evaporate more slowly. And the simplest way of putting 197 00:11:59,840 --> 00:12:04,439 Speaker 1: this that I have used this line for years is 198 00:12:04,520 --> 00:12:07,320 Speaker 1: that every drop of sweat that hits the ground essentially 199 00:12:07,800 --> 00:12:10,160 Speaker 1: is a drop of sweat wasted when it comes to 200 00:12:10,400 --> 00:12:16,000 Speaker 1: cooling you down. It didn't evaporate, all right, It's not 201 00:12:16,040 --> 00:12:20,200 Speaker 1: to say it's completely wasted, but my point is well taken, right, 202 00:12:20,360 --> 00:12:25,079 Speaker 1: is that that goes to humidity. Um Oftentimes so we 203 00:12:25,200 --> 00:12:31,320 Speaker 1: want to sweat and its counterintuitive get into it, and 204 00:12:31,400 --> 00:12:36,400 Speaker 1: we wanted to evaporate. The evaporation is where the cooling 205 00:12:36,679 --> 00:12:39,760 Speaker 1: really happens. And humidity is a problem when you study 206 00:12:40,120 --> 00:12:43,640 Speaker 1: for personal trainer exams, going way back, and they talk 207 00:12:43,679 --> 00:12:46,480 Speaker 1: about temperature and humidity which is worse, and they'll give 208 00:12:46,520 --> 00:12:50,640 Speaker 1: you certain numbers. Again, it's the humidity oftentimes depending on 209 00:12:50,960 --> 00:12:53,920 Speaker 1: what temperature they're compared against, but by and large, because 210 00:12:54,000 --> 00:12:58,600 Speaker 1: the sweat is not going to evaporate, that is a problem. 211 00:12:58,640 --> 00:13:02,160 Speaker 1: All right, So now give you a little more science. 212 00:13:02,200 --> 00:13:04,640 Speaker 1: It's kind of fun. Again. It's going way back for me, 213 00:13:05,000 --> 00:13:07,520 Speaker 1: and this is fun. The four types of heat loss. 214 00:13:08,640 --> 00:13:12,040 Speaker 1: You're gonna see how you can manipulate these in your environment, 215 00:13:12,080 --> 00:13:14,959 Speaker 1: especially if you're working out at home or taking it outside. 216 00:13:15,200 --> 00:13:18,319 Speaker 1: You're gonna see how this all ties in to sweat 217 00:13:18,679 --> 00:13:21,080 Speaker 1: and why you may be sweating more or why you 218 00:13:21,120 --> 00:13:24,439 Speaker 1: may be sweating less. Okay, so four types of heat loss. 219 00:13:24,480 --> 00:13:30,479 Speaker 1: There's convection, there's conduction, there's radiation, and there's evaporation. So radiation, 220 00:13:30,600 --> 00:13:33,600 Speaker 1: that's your body at rest. It's the body's primary method 221 00:13:33,640 --> 00:13:36,640 Speaker 1: for getting rid of heat, for discharging heat, and it's 222 00:13:36,640 --> 00:13:39,920 Speaker 1: a cooling process by which your body loses heat by 223 00:13:39,960 --> 00:13:43,440 Speaker 1: thermal radiation. Okay, And it's the transfer of heat from 224 00:13:43,520 --> 00:13:47,360 Speaker 1: one object to another without any physical contact. So most 225 00:13:47,360 --> 00:13:50,640 Speaker 1: likely it's happening right now. Is you're listening to this, Well, 226 00:13:50,920 --> 00:13:52,680 Speaker 1: a lot of people are walking and doing other things. 227 00:13:52,720 --> 00:13:56,800 Speaker 1: So but yeah, that is the body's primary method for 228 00:13:56,960 --> 00:14:00,280 Speaker 1: getting rid of heat, especially at rest. Okay. Conduct action 229 00:14:00,760 --> 00:14:03,320 Speaker 1: it's the process of losing heat through physical contact with 230 00:14:03,320 --> 00:14:06,559 Speaker 1: another object. So you're sitting in a metal chair, you're 231 00:14:06,679 --> 00:14:11,640 Speaker 1: losing heat to the object you are physically touching. Convection, 232 00:14:11,679 --> 00:14:14,000 Speaker 1: Now here's something we can start to understand when it 233 00:14:14,000 --> 00:14:17,720 Speaker 1: comes to sweating the process of losing heat, and this 234 00:14:17,800 --> 00:14:21,160 Speaker 1: is through the movement of air or water molecules across 235 00:14:21,240 --> 00:14:25,440 Speaker 1: your skin. So now we're talking about swimming. We're talking 236 00:14:25,440 --> 00:14:31,600 Speaker 1: about water. Okay, water amazing at changing the body's temperature 237 00:14:31,880 --> 00:14:34,480 Speaker 1: right depending on how hot or cold the water is. 238 00:14:35,000 --> 00:14:39,360 Speaker 1: And now convection, we're talking about fans and we're talking 239 00:14:39,400 --> 00:14:43,800 Speaker 1: about wind. So let me just go there real quickly. 240 00:14:43,800 --> 00:14:46,400 Speaker 1: What people will say, it's running outside the same as 241 00:14:46,520 --> 00:14:50,960 Speaker 1: running on a treadmill. Here's something that is you know, 242 00:14:51,040 --> 00:14:53,480 Speaker 1: they'll talk about the mechanics of the treadmill and and 243 00:14:53,480 --> 00:14:59,000 Speaker 1: all that kind of biomechanical stuff, and oftentimes what's left 244 00:14:59,040 --> 00:15:03,120 Speaker 1: out is the wind or lack thereof. So if you 245 00:15:03,120 --> 00:15:05,040 Speaker 1: don't have a fan on you and you're inside and 246 00:15:05,040 --> 00:15:07,440 Speaker 1: you're running on a treadmill, it is gonna feel a 247 00:15:07,520 --> 00:15:10,080 Speaker 1: heck of a lot harder, not only for the physical 248 00:15:10,120 --> 00:15:13,760 Speaker 1: aspect of being on a treadmill and going nowhere. So 249 00:15:14,760 --> 00:15:20,160 Speaker 1: you've got the mental part, and then you've got the intensity. 250 00:15:20,200 --> 00:15:24,400 Speaker 1: That level is increased if you don't have air across 251 00:15:24,440 --> 00:15:26,880 Speaker 1: your body. So you're outside and you've got wind, you 252 00:15:26,960 --> 00:15:31,080 Speaker 1: do your body is cooling itself down better again, depending 253 00:15:31,080 --> 00:15:33,320 Speaker 1: on the temperature in the humidity obviously, but all things 254 00:15:33,360 --> 00:15:36,840 Speaker 1: being equal, you've got airflow. And when you're down in 255 00:15:36,880 --> 00:15:40,400 Speaker 1: your home gym or you're in a studio, you know, 256 00:15:40,440 --> 00:15:45,080 Speaker 1: at a gym somewhere and the airflow is nil, that's brutal. 257 00:15:45,760 --> 00:15:49,880 Speaker 1: And when I do my indoor workouts, I have four fans, 258 00:15:50,760 --> 00:15:54,320 Speaker 1: four fans hitting me from all different directions, and I 259 00:15:54,400 --> 00:16:00,000 Speaker 1: almost cannot get into workout indoors without a fan because 260 00:16:00,000 --> 00:16:02,120 Speaker 1: as I'm gonna heat up so fast and I need 261 00:16:02,120 --> 00:16:05,040 Speaker 1: that cooling, and that is why or one of the reasons. 262 00:16:05,560 --> 00:16:09,000 Speaker 1: Many equipment manufacturers now are building the fans right into 263 00:16:09,360 --> 00:16:14,240 Speaker 1: things like the treadmill console. Okay, so there you go, convection, conduction, radiation, 264 00:16:14,280 --> 00:16:17,240 Speaker 1: and finally evaporation when we were talking about at the start. 265 00:16:17,640 --> 00:16:21,000 Speaker 1: One final time. So you got the blood underneath your skin, right, 266 00:16:21,040 --> 00:16:25,080 Speaker 1: and it's cooled by means of an endothermic reaction, and 267 00:16:25,200 --> 00:16:27,480 Speaker 1: we go to the science and that allows the sweat 268 00:16:27,520 --> 00:16:31,760 Speaker 1: to evaporate. And one final time. It's because the transfer 269 00:16:31,800 --> 00:16:35,360 Speaker 1: of matter from a liquid to a vapor requires heat energy. 270 00:16:35,480 --> 00:16:38,400 Speaker 1: The energy is drawn from the body, heat is pulled 271 00:16:38,480 --> 00:16:42,200 Speaker 1: out of the nearby blood and skin, and the body cools. 272 00:16:44,000 --> 00:16:48,280 Speaker 1: So now I throw in this sixth one. This is 273 00:16:48,320 --> 00:16:50,280 Speaker 1: the one I was talking about. This is what's gonna 274 00:16:51,520 --> 00:16:56,440 Speaker 1: blow your mind for the most part because it's so counterintuitive. 275 00:16:58,040 --> 00:17:01,760 Speaker 1: And now I feel like American idol. But we're gonna 276 00:17:01,760 --> 00:17:03,600 Speaker 1: take one final break and when I come back the 277 00:17:03,760 --> 00:17:09,520 Speaker 1: sixth reason that I'm sure you probably have no idea about, 278 00:17:09,600 --> 00:17:12,600 Speaker 1: and you're gonna say that can't possibly be right, Alright, 279 00:17:12,680 --> 00:17:15,280 Speaker 1: one final short break when we come back. This is 280 00:17:15,320 --> 00:17:17,000 Speaker 1: what it's all about. This is what shows all about. 281 00:17:17,400 --> 00:17:21,080 Speaker 1: The sixth reason you sweat or don't. We'll be right 282 00:17:21,080 --> 00:17:35,560 Speaker 1: back and we are back talking sweat. The greatest job 283 00:17:35,560 --> 00:17:38,240 Speaker 1: in the world where that's what I get to talk 284 00:17:38,280 --> 00:17:41,960 Speaker 1: about things like sweat now here we are it's completely 285 00:17:42,000 --> 00:17:47,680 Speaker 1: counterintuitive fitness level. That question I asked before the first break, 286 00:17:47,680 --> 00:17:51,359 Speaker 1: who do you think sweats more fit person or a 287 00:17:51,480 --> 00:17:56,040 Speaker 1: less fit person? Here it is fit people tend to 288 00:17:56,080 --> 00:18:01,840 Speaker 1: sweat way more than those who are less fit, and 289 00:18:01,880 --> 00:18:04,400 Speaker 1: there are two things involved. They not only sweat more, 290 00:18:04,840 --> 00:18:09,520 Speaker 1: they sweat earlier. But now, if you think what we 291 00:18:09,640 --> 00:18:15,040 Speaker 1: just talked about, the little lesson you had, well evaporation 292 00:18:15,320 --> 00:18:19,639 Speaker 1: cooling the body. Let me throw this in said in 293 00:18:19,720 --> 00:18:24,280 Speaker 1: many other shows. Our bodies are such smart machines. They adapt, 294 00:18:25,400 --> 00:18:32,280 Speaker 1: They adapt really quickly. So fit people sweat earlier and 295 00:18:32,359 --> 00:18:36,280 Speaker 1: more than less fit people because the body has learned 296 00:18:37,400 --> 00:18:43,160 Speaker 1: to cool itself quicker, to be more efficient. All right. 297 00:18:43,680 --> 00:18:48,440 Speaker 1: Research indicates that as you increase your fitness your body's 298 00:18:48,480 --> 00:18:53,520 Speaker 1: heat regulating systems again, they become more efficient, They cool 299 00:18:53,600 --> 00:18:57,040 Speaker 1: you down faster, and they allow you to work harder. 300 00:18:58,280 --> 00:19:01,280 Speaker 1: Don't read about this, you don't he or this. So 301 00:19:01,400 --> 00:19:04,919 Speaker 1: your high fitness level allows you to exercise at a 302 00:19:05,000 --> 00:19:09,960 Speaker 1: higher workload, which generates more heat, and in turn, you're 303 00:19:10,000 --> 00:19:14,119 Speaker 1: gonna sweat more. So we're gonna take all of this 304 00:19:14,200 --> 00:19:17,720 Speaker 1: and now pull it all together, right, Gonna throw in 305 00:19:17,800 --> 00:19:21,200 Speaker 1: some studies, throw in some studies, and then I'm gonna 306 00:19:21,200 --> 00:19:24,680 Speaker 1: give you the takeaway what it means probably kind of confusing. 307 00:19:24,760 --> 00:19:26,680 Speaker 1: Right now. That's sixth one, and we gave you five 308 00:19:26,760 --> 00:19:28,639 Speaker 1: and then I threw in the sixth. Was holding that 309 00:19:28,680 --> 00:19:32,200 Speaker 1: one back for that reason because it's everything we're talking about. 310 00:19:33,040 --> 00:19:37,080 Speaker 1: It's everything we're talking about. So give you a great 311 00:19:37,160 --> 00:19:40,560 Speaker 1: study often cited about this, and it actually goes to 312 00:19:40,680 --> 00:19:44,879 Speaker 1: two of the factors I just talked about, fitness level 313 00:19:44,920 --> 00:19:49,680 Speaker 1: and the sex differences. Okay, so title of study sex 314 00:19:49,760 --> 00:19:53,040 Speaker 1: differences in the effects of physical training on sweat gland 315 00:19:53,080 --> 00:19:57,840 Speaker 1: responses during graded exercise. Yes, during a graded exercise. This 316 00:19:57,920 --> 00:20:04,000 Speaker 1: was an experimental physiology October two, all right, So basically 317 00:20:04,040 --> 00:20:07,840 Speaker 1: thirty seven subjects. You had ten trained and ten untrained 318 00:20:07,960 --> 00:20:11,800 Speaker 1: females and eight trained and nine untrained males, and they 319 00:20:11,800 --> 00:20:14,639 Speaker 1: were on a stationary bike for sixty minutes at three 320 00:20:14,720 --> 00:20:17,480 Speaker 1: different workloads. And what were they looking for? They were 321 00:20:17,480 --> 00:20:20,680 Speaker 1: trying to see the sex differences in the sweat land 322 00:20:20,800 --> 00:20:24,919 Speaker 1: response to changes in exercise intensity in respect to the 323 00:20:24,920 --> 00:20:31,840 Speaker 1: subject's physical training status. Okay, take away. The local sweating 324 00:20:31,880 --> 00:20:35,119 Speaker 1: rate on the forehead, chest, back, forearm, and thighs was 325 00:20:35,240 --> 00:20:39,320 Speaker 1: significantly greater in the trained subjects than in the untrained 326 00:20:39,359 --> 00:20:43,639 Speaker 1: subjects of both sexes, and it was concluded that training 327 00:20:43,720 --> 00:20:48,280 Speaker 1: improved the sweating response and a sex difference was observed 328 00:20:48,680 --> 00:20:51,560 Speaker 1: in the degree of improvement in the sweating response due 329 00:20:51,600 --> 00:20:58,280 Speaker 1: to physical training. So that just supported two things. That 330 00:20:58,560 --> 00:21:04,080 Speaker 1: you sweat more and sooner the fitter you are, and 331 00:21:04,160 --> 00:21:10,440 Speaker 1: that men tend to sweat more than women. Okay, so 332 00:21:10,640 --> 00:21:13,399 Speaker 1: I give you one more study because it kind of 333 00:21:14,280 --> 00:21:16,160 Speaker 1: it will play in all this as well. And this 334 00:21:16,200 --> 00:21:18,640 Speaker 1: is why you might want to exercise in the heat. 335 00:21:18,720 --> 00:21:20,920 Speaker 1: And they've got to be careful, and you know, a 336 00:21:21,000 --> 00:21:23,199 Speaker 1: whole another show on how to be safe and how 337 00:21:23,280 --> 00:21:26,800 Speaker 1: to do that. But here's what happens when you exercise 338 00:21:26,840 --> 00:21:29,160 Speaker 1: in the heat, and it's one reason that people get 339 00:21:29,160 --> 00:21:31,080 Speaker 1: fitter and sweat sooner and all those kind of things. 340 00:21:31,400 --> 00:21:36,679 Speaker 1: So title heat acclamation Improves Exercise performance. That is the 341 00:21:36,800 --> 00:21:40,800 Speaker 1: name of the study. Journal of Applied Physiology, October two 342 00:21:40,880 --> 00:21:45,800 Speaker 1: thousand ten. So heat acclamation improves exercise performance. It was 343 00:21:45,840 --> 00:21:48,520 Speaker 1: a heat training study with twenty athletes, and the study 344 00:21:48,920 --> 00:21:53,159 Speaker 1: was looking at twelve train cyclists who are performing tests 345 00:21:53,160 --> 00:21:57,000 Speaker 1: of maximum aerobic power, time trial performance, and lactate threshold. 346 00:21:57,359 --> 00:21:59,200 Speaker 1: And they were doing these in both cool and hot 347 00:21:59,280 --> 00:22:05,040 Speaker 1: environments before and after a ten day heat acclamation program. Okay, 348 00:22:05,160 --> 00:22:07,360 Speaker 1: and there were eight others in the control group. That's 349 00:22:07,359 --> 00:22:09,919 Speaker 1: how it comes out to twenty in the study. And 350 00:22:09,960 --> 00:22:14,360 Speaker 1: after only ten days of heat acclimation, they showed remarkable 351 00:22:14,400 --> 00:22:18,000 Speaker 1: gains in v O two max, increased blood plasma volume, 352 00:22:18,280 --> 00:22:22,480 Speaker 1: and the body's ability to cool itself. And that's what 353 00:22:22,520 --> 00:22:25,639 Speaker 1: we're most interested in right now, the body's ability to 354 00:22:25,720 --> 00:22:29,000 Speaker 1: cool itself. But they're also we're gained. So this is 355 00:22:29,200 --> 00:22:31,280 Speaker 1: one reason when you see that person a friend of 356 00:22:31,320 --> 00:22:36,720 Speaker 1: yours who's out exercising and challenging environments, all of that 357 00:22:36,800 --> 00:22:40,919 Speaker 1: goes into increased fitness level. And part of that is 358 00:22:40,920 --> 00:22:44,560 Speaker 1: the body's ability to cool itself. So when you cool 359 00:22:44,680 --> 00:22:48,840 Speaker 1: your body sooner and to a greater degree, you can 360 00:22:48,880 --> 00:22:54,639 Speaker 1: push higher intensities. So that's a good thing. Okay, So 361 00:22:55,560 --> 00:22:57,520 Speaker 1: let's bring it all together. So you're going so what 362 00:22:57,600 --> 00:23:00,320 Speaker 1: you're telling me, Tom, is that I'm not sweating, so 363 00:23:00,640 --> 00:23:04,720 Speaker 1: I'm not working hard enough. Absolutely not, absolutely not. So 364 00:23:04,960 --> 00:23:09,080 Speaker 1: if you're not sweaty after a workout, could be let's 365 00:23:09,200 --> 00:23:11,840 Speaker 1: let's say it could be the environment. If you're always 366 00:23:11,880 --> 00:23:15,000 Speaker 1: exercising in a pretty cool place and a place where 367 00:23:15,000 --> 00:23:18,240 Speaker 1: there's you know, you've got the fans or you've got 368 00:23:18,320 --> 00:23:21,679 Speaker 1: your exercising outside and you have wind that's gonna be 369 00:23:21,720 --> 00:23:23,680 Speaker 1: cooling you down, so you're not gonna be sweating as much. 370 00:23:23,880 --> 00:23:27,240 Speaker 1: If you're a female, if you're a young female, that's 371 00:23:27,280 --> 00:23:30,560 Speaker 1: part of it. Even if you're an older female, your 372 00:23:30,600 --> 00:23:33,439 Speaker 1: sex plays a role. And there's that genetic factor I 373 00:23:33,480 --> 00:23:37,480 Speaker 1: talked about. But here's the thing. You can use that 374 00:23:37,600 --> 00:23:41,280 Speaker 1: sweat rate over time. If you start to really exercise 375 00:23:41,760 --> 00:23:45,640 Speaker 1: and you start to push yourself more and more, you're 376 00:23:45,640 --> 00:23:50,000 Speaker 1: gonna see that change. Most likely to some degree, may 377 00:23:50,040 --> 00:23:53,000 Speaker 1: not be huge. You may not see it at all though. 378 00:23:53,840 --> 00:23:56,520 Speaker 1: And here's the final takeaway. This is all we need. 379 00:23:57,480 --> 00:23:59,480 Speaker 1: And actually I'm gonna quote which I really do, but 380 00:23:59,600 --> 00:24:02,560 Speaker 1: I like her and she's another exerise physiologist American Council 381 00:24:02,640 --> 00:24:06,280 Speaker 1: on Exercise. I thought Jessica Matthews put it perfectly everybody 382 00:24:06,359 --> 00:24:09,280 Speaker 1: is different and sweats differently, and how much or how 383 00:24:09,320 --> 00:24:13,080 Speaker 1: little you sweat doesn't equate to the number of calories 384 00:24:13,160 --> 00:24:17,359 Speaker 1: you burn. Okay, so there's the takeaway. We were the 385 00:24:17,359 --> 00:24:20,719 Speaker 1: whole show is about. Is it the amount of sweat? 386 00:24:21,040 --> 00:24:25,080 Speaker 1: Is there correlation to calories? Well, yes and no, yes 387 00:24:25,160 --> 00:24:26,879 Speaker 1: and no. So you go don't say yes and no. 388 00:24:27,000 --> 00:24:30,720 Speaker 1: That that just leaves here's the thing. Science says. What 389 00:24:31,680 --> 00:24:35,560 Speaker 1: if you feel you are working hard, you are working hard. 390 00:24:37,160 --> 00:24:41,680 Speaker 1: That's what matters. My wife will be doing a workout 391 00:24:41,680 --> 00:24:43,880 Speaker 1: downstairs and she'll start throwing numbers out and just say, 392 00:24:44,000 --> 00:24:45,800 Speaker 1: I feel like this should be higher in this. And 393 00:24:45,840 --> 00:24:48,800 Speaker 1: I'll say, and she's on an indoor bike by the way, 394 00:24:49,000 --> 00:24:51,120 Speaker 1: I'll say, did you feel you were working really hard? 395 00:24:51,920 --> 00:24:54,560 Speaker 1: And she'll say yes, And I'll say, then you were. Now, 396 00:24:55,160 --> 00:24:57,760 Speaker 1: if you're doing workouts that on a scale of one 397 00:24:57,800 --> 00:25:00,520 Speaker 1: to ten, you're always at maybe a four of five, 398 00:25:01,440 --> 00:25:05,040 Speaker 1: You're not gonna be sweating. For that reason, there's still 399 00:25:05,200 --> 00:25:09,720 Speaker 1: value in that workout. It depends on your goals, depends 400 00:25:09,720 --> 00:25:12,760 Speaker 1: on your fitness level. You may have injuries, you may 401 00:25:12,800 --> 00:25:17,520 Speaker 1: have health issues, you may be on medication. So this 402 00:25:17,600 --> 00:25:22,200 Speaker 1: is one of those gray areas, but but not so. No, 403 00:25:22,520 --> 00:25:26,080 Speaker 1: if you are pushing yourself super hard, it doesn't matter 404 00:25:26,119 --> 00:25:29,520 Speaker 1: if you sweat if that's what your goal is. If 405 00:25:29,560 --> 00:25:32,440 Speaker 1: you're saying, I know I worked out hard, but I 406 00:25:32,480 --> 00:25:35,439 Speaker 1: wasn't sweating, or you say I went for a walk 407 00:25:35,760 --> 00:25:40,440 Speaker 1: and I wasn't sweating. Well, again, now we know temperature, humidity, 408 00:25:41,240 --> 00:25:46,080 Speaker 1: gender age. I'll leave you with this when it comes 409 00:25:46,080 --> 00:25:48,199 Speaker 1: to the type of workouts you should do. This is 410 00:25:48,240 --> 00:25:51,560 Speaker 1: why I would ideally like you to mix up your 411 00:25:51,600 --> 00:25:55,680 Speaker 1: cardio workouts. Some days you go steady state. You spend 412 00:25:55,680 --> 00:25:57,960 Speaker 1: a lot of time at that level five out of 413 00:25:58,000 --> 00:26:02,280 Speaker 1: ten endurance training for everybody, including professional athletes. You build 414 00:26:02,280 --> 00:26:05,199 Speaker 1: that base, you spend a lot of time there, and 415 00:26:05,240 --> 00:26:08,280 Speaker 1: then shorter amount of time you do your little intervals. 416 00:26:09,359 --> 00:26:13,960 Speaker 1: You take a class maybe and you push it. But no, 417 00:26:14,280 --> 00:26:20,280 Speaker 1: the sweat rate does not correlate to the value of 418 00:26:20,320 --> 00:26:24,119 Speaker 1: your workout. But know that if that person next to 419 00:26:24,119 --> 00:26:27,120 Speaker 1: you is is has a puddle underneath and they're not 420 00:26:27,240 --> 00:26:30,679 Speaker 1: on the heavier side, that generally means that that person 421 00:26:31,320 --> 00:26:34,520 Speaker 1: is fit, their body is get is really good at 422 00:26:34,520 --> 00:26:38,600 Speaker 1: cooling it down, and that's what's so counterintuitive. But generally 423 00:26:38,600 --> 00:26:43,600 Speaker 1: speaking to that person. Those are, in my experience, highly 424 00:26:43,680 --> 00:26:48,840 Speaker 1: trained iron Man marathon or's ultra marathon. There's other sports 425 00:26:50,480 --> 00:26:55,159 Speaker 1: they've been doing it awhile and their bodies have adapted accordingly. 426 00:26:55,880 --> 00:26:59,200 Speaker 1: Does not mean that your work at is any less valuable. 427 00:26:59,600 --> 00:27:04,800 Speaker 1: It's about consistency. It's about mixing up your intensities. And 428 00:27:04,880 --> 00:27:09,000 Speaker 1: that's pretty much it. If you're consistent, and if you're 429 00:27:09,000 --> 00:27:12,720 Speaker 1: mixing it up somewhat to start at the very least, 430 00:27:12,880 --> 00:27:16,359 Speaker 1: then you are doing the right thing. You don't walk 431 00:27:16,400 --> 00:27:22,359 Speaker 1: out and and uh, you know, grade your performance on 432 00:27:22,400 --> 00:27:25,800 Speaker 1: how much sweat is there. Final story, when I was 433 00:27:25,880 --> 00:27:29,399 Speaker 1: teaching many many years ago New York City spin classes, 434 00:27:29,920 --> 00:27:32,200 Speaker 1: people used to sprint out because it was a hot 435 00:27:32,200 --> 00:27:36,240 Speaker 1: proom and weigh themselves and they would have lost a 436 00:27:36,240 --> 00:27:39,080 Speaker 1: couple of pounds and that made them happy, and I 437 00:27:39,080 --> 00:27:42,439 Speaker 1: would explain to them, that's water, that's sweat. It's a 438 00:27:42,480 --> 00:27:44,920 Speaker 1: perfect way to end the show, to show you that 439 00:27:45,760 --> 00:27:48,639 Speaker 1: the scale is not to be all end all. Because 440 00:27:48,680 --> 00:27:52,800 Speaker 1: I sweat out an incredible amount of fluid. I will 441 00:27:52,840 --> 00:27:55,040 Speaker 1: lose three to four pounds in an hour in a 442 00:27:55,080 --> 00:27:58,560 Speaker 1: hot environment, and that's crazy amount of sweat. But it 443 00:27:58,640 --> 00:28:02,960 Speaker 1: also shows you that the scale. It's just one tool 444 00:28:03,000 --> 00:28:06,320 Speaker 1: to measure our success. And it's a it's a very 445 00:28:06,359 --> 00:28:09,119 Speaker 1: it's low on that totem pole as far as uh 446 00:28:09,160 --> 00:28:12,240 Speaker 1: what health and and you know how effective your workout 447 00:28:12,320 --> 00:28:14,479 Speaker 1: is because as soon as I drink that water back in, 448 00:28:14,520 --> 00:28:18,119 Speaker 1: that weights going back on. All right, So if you 449 00:28:18,320 --> 00:28:21,800 Speaker 1: feel you are working hard, you are working hard. If 450 00:28:21,840 --> 00:28:27,040 Speaker 1: your goal is consistency, then that's all that matters. Sweat, Yes, 451 00:28:28,400 --> 00:28:31,800 Speaker 1: I often say if you are sweating, that's a good thing. 452 00:28:32,680 --> 00:28:37,639 Speaker 1: If you're not sweating, that's okay. Be consistent, mix up 453 00:28:37,640 --> 00:28:41,560 Speaker 1: your routine and enjoy what you're doing enough. I hope 454 00:28:41,600 --> 00:28:46,680 Speaker 1: you enjoyed this episode on sweat. Now you know why 455 00:28:46,800 --> 00:28:52,520 Speaker 1: your instructor maybe has that enormous puddle underneath them, and 456 00:28:52,960 --> 00:28:56,720 Speaker 1: you should be happy. Say, hey, that instructor is most 457 00:28:56,760 --> 00:29:00,960 Speaker 1: likely fit and they're working hard to all right. So 458 00:29:01,600 --> 00:29:05,640 Speaker 1: hope that clarifies a little bit. Obviously the confusion part 459 00:29:05,800 --> 00:29:08,480 Speaker 1: is the fitness level. But let me go over at 460 00:29:08,480 --> 00:29:14,560 Speaker 1: one final time. Age Okay, your age, your sex, your weight, 461 00:29:15,160 --> 00:29:18,560 Speaker 1: your genetics, and your environment. And now you know how 462 00:29:18,560 --> 00:29:21,760 Speaker 1: to manipulate your environment to work out harder if you 463 00:29:21,840 --> 00:29:25,320 Speaker 1: want to. If you're working out inside. Get those fans. 464 00:29:25,880 --> 00:29:29,840 Speaker 1: It will make it exponentially easier for your cardio sessions, 465 00:29:29,880 --> 00:29:32,640 Speaker 1: for just about everything. To cool it down, You're most 466 00:29:32,680 --> 00:29:35,000 Speaker 1: likely going to work out longer, You're gonna enjoy it more, 467 00:29:35,240 --> 00:29:39,200 Speaker 1: and you feel better because it's not as intense, your 468 00:29:39,240 --> 00:29:43,040 Speaker 1: body will be at a lower heat level and that's 469 00:29:43,040 --> 00:29:45,800 Speaker 1: a good thing. Oh right, thank you so much for listening. 470 00:29:45,800 --> 00:29:47,880 Speaker 1: This was fun. I hope you enjoyed it. I am 471 00:29:47,960 --> 00:29:51,840 Speaker 1: Tom Holland if you enjoy the show, please rate it 472 00:29:52,440 --> 00:29:54,600 Speaker 1: even you know, just rate it. And if you have 473 00:29:54,720 --> 00:29:57,560 Speaker 1: rated it already, thank you. Questions comments, if you have 474 00:29:57,600 --> 00:30:00,840 Speaker 1: a place to leave them where you're listening, please do 475 00:30:01,480 --> 00:30:04,600 Speaker 1: And you can contact me, get in touch Tom h 476 00:30:04,640 --> 00:30:08,920 Speaker 1: Fit Twitter as well as Instagram, Tom h Fit, Fitness 477 00:30:08,920 --> 00:30:11,480 Speaker 1: Disrupted dot com. You can email me through that website 478 00:30:11,840 --> 00:30:15,920 Speaker 1: learn more about be there as well and hashtag fitness 479 00:30:16,000 --> 00:30:20,640 Speaker 1: Disrupted and I will see those on social media. And finally, 480 00:30:20,920 --> 00:30:23,360 Speaker 1: a new book coming out in just a couple of weeks. 481 00:30:23,400 --> 00:30:26,680 Speaker 1: You can preorder it. It is the micro Workout Plan. 482 00:30:27,040 --> 00:30:29,760 Speaker 1: Really excited, goes to everything I've talked about here my 483 00:30:29,840 --> 00:30:32,360 Speaker 1: sixth book, and you can get that in your hands 484 00:30:32,360 --> 00:30:34,240 Speaker 1: in just a couple of weeks, if not sooner, so 485 00:30:34,280 --> 00:30:37,240 Speaker 1: the micro workout plan. Thank you so much for listening. 486 00:30:37,520 --> 00:30:39,880 Speaker 1: I have the greatest job in the world, and there 487 00:30:39,880 --> 00:30:42,440 Speaker 1: are three things I talk about at the end of 488 00:30:42,520 --> 00:30:45,200 Speaker 1: just about every episode because it's so important. Three things 489 00:30:45,240 --> 00:30:47,560 Speaker 1: we can control how much we move, what we put 490 00:30:47,560 --> 00:30:52,960 Speaker 1: into our mouths and our attitudes, and that is awesome. 491 00:30:53,960 --> 00:31:04,480 Speaker 1: I Am Tom Holland. Believe in yourself. Yeah. Fitness Disrupted 492 00:31:04,560 --> 00:31:07,960 Speaker 1: is a production of I Heart Radio. For more podcasts 493 00:31:07,960 --> 00:31:10,640 Speaker 1: from my heart Radio, visit the I heart Radio app, 494 00:31:10,840 --> 00:31:14,280 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.