1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,960 --> 00:00:19,000 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Alright. Yes, 3 00:00:20,079 --> 00:00:24,959 Speaker 1: obviously the title of this fit tip was intended to 4 00:00:25,000 --> 00:00:29,200 Speaker 1: pull you in, but why not? And this is an 5 00:00:29,240 --> 00:00:33,400 Speaker 1: experience I had just the other day, but I've had 6 00:00:33,400 --> 00:00:37,280 Speaker 1: it many times now with Peloton, and I've actually talked 7 00:00:37,280 --> 00:00:40,800 Speaker 1: about it in other podcasts. And you may say at 8 00:00:40,840 --> 00:00:43,120 Speaker 1: the start, well, why does it matter what I'm bringing up? 9 00:00:43,159 --> 00:00:46,240 Speaker 1: It does? It does? All right? So I was doing 10 00:00:46,360 --> 00:00:51,880 Speaker 1: a thirty minute hit workout, bike workout, high intensity interval 11 00:00:51,920 --> 00:00:56,120 Speaker 1: training with the only instructor I will use on Peloton 12 00:00:56,240 --> 00:01:00,560 Speaker 1: because this person knows what they're doing and is really 13 00:01:00,600 --> 00:01:07,440 Speaker 1: good at designing workouts scientifically based. Now let me say 14 00:01:07,440 --> 00:01:10,200 Speaker 1: this before I even get into it. All you could 15 00:01:10,240 --> 00:01:14,080 Speaker 1: do whatever you want exercises, exercise. Of course, I believe that, 16 00:01:14,319 --> 00:01:17,600 Speaker 1: of course something is better than nothing, and you have 17 00:01:17,720 --> 00:01:19,880 Speaker 1: to enjoy it, totally get it. I'm gonna put that 18 00:01:19,920 --> 00:01:23,280 Speaker 1: out there. And there's some days when you just want 19 00:01:23,280 --> 00:01:27,720 Speaker 1: to do your thing and not follow the instructor. But 20 00:01:27,800 --> 00:01:32,440 Speaker 1: I also taught for many years. I have watched from 21 00:01:32,520 --> 00:01:36,480 Speaker 1: group exercise in the gym's you know, and this goes 22 00:01:36,680 --> 00:01:39,960 Speaker 1: for I taught at all group cycling, boot camp, ABS classes, 23 00:01:39,959 --> 00:01:44,720 Speaker 1: you name it, I taught it all, right, So there's 24 00:01:44,720 --> 00:01:47,039 Speaker 1: always those people who kind of want to do their 25 00:01:47,040 --> 00:01:52,480 Speaker 1: own thing, and again there's different reasons for doing that. 26 00:01:52,560 --> 00:01:55,280 Speaker 1: Some days you want to do your thing, and that's fine. 27 00:01:55,760 --> 00:01:59,280 Speaker 1: But let me just tell you what I witnessed. And 28 00:01:59,520 --> 00:02:02,840 Speaker 1: this comes for someone who obviously studies this stuff exercise physiology, 29 00:02:02,880 --> 00:02:05,720 Speaker 1: so I kind of have a unique perspective on this. 30 00:02:05,800 --> 00:02:09,880 Speaker 1: So doing the thirty minute class, and this instructor amazing 31 00:02:10,000 --> 00:02:13,360 Speaker 1: at putting together workouts, and so it was generally wasn't 32 00:02:13,360 --> 00:02:16,280 Speaker 1: generally it was sixteen intervals, so we had a warm 33 00:02:16,360 --> 00:02:18,880 Speaker 1: up cool down, we can talk about that real quickly too, 34 00:02:19,080 --> 00:02:22,639 Speaker 1: and then sixteen intervals really hard for a minute and 35 00:02:22,800 --> 00:02:25,960 Speaker 1: recovery for a minute four times, and then forty five 36 00:02:26,000 --> 00:02:30,000 Speaker 1: second intervals with rests four times, thirty second intervals with 37 00:02:30,080 --> 00:02:35,600 Speaker 1: rests four times, and fifteen seconds, so decreasing length of 38 00:02:35,639 --> 00:02:39,240 Speaker 1: the work interval with rest intervals that were longer. Generally, 39 00:02:39,480 --> 00:02:41,000 Speaker 1: well it was a minute to a minute, but the 40 00:02:41,360 --> 00:02:44,960 Speaker 1: rest intervals, which is important. Okay, So what did I 41 00:02:44,960 --> 00:02:49,440 Speaker 1: watch do your warm up? Really important? And we started. Now, 42 00:02:49,600 --> 00:02:52,760 Speaker 1: during the work intervals, I would move up the leaderboard 43 00:02:52,760 --> 00:02:55,200 Speaker 1: a couple of hundred people whatever it was. During the 44 00:02:55,280 --> 00:03:00,480 Speaker 1: rest intervals, what do you think happened? Drop five hundred 45 00:03:00,600 --> 00:03:04,200 Speaker 1: or more. Now let me say this, are there stronger 46 00:03:04,200 --> 00:03:07,320 Speaker 1: psychlostan me? Absolutely, of course there are. But again, I 47 00:03:07,360 --> 00:03:10,240 Speaker 1: know my numbers. I've done this for a long time, 48 00:03:11,600 --> 00:03:14,239 Speaker 1: and I know what it should and shouldn't be given 49 00:03:14,480 --> 00:03:16,760 Speaker 1: the number of people and all of those kind of things. 50 00:03:16,800 --> 00:03:19,760 Speaker 1: Suff I set to say, I know that people are 51 00:03:19,840 --> 00:03:22,760 Speaker 1: hammering during the rest intervals. Now again you go, so 52 00:03:22,880 --> 00:03:26,880 Speaker 1: what Tom, who cares? And you're right? Again? If you 53 00:03:26,960 --> 00:03:31,400 Speaker 1: want to just do your thing, that's awesome, that's awesome. 54 00:03:33,000 --> 00:03:40,360 Speaker 1: But there's a reason for structuring workouts in a certain way. Okay, 55 00:03:40,840 --> 00:03:44,760 Speaker 1: high intensity interval training talked about this with Dr Michelle Olson. 56 00:03:45,600 --> 00:03:50,200 Speaker 1: True high intensity interval training. Now, it varies on design, 57 00:03:50,360 --> 00:03:56,200 Speaker 1: but one important high intensity interval training workout is to 58 00:03:56,280 --> 00:03:59,320 Speaker 1: go super hard and super easy, and that's what this 59 00:03:59,360 --> 00:04:02,200 Speaker 1: workout was. And the vast majority of people don't do that. 60 00:04:02,480 --> 00:04:05,440 Speaker 1: They stay in that gray zone. Is there value to that? Yeah, 61 00:04:05,520 --> 00:04:08,560 Speaker 1: you're burning calories, you're getting benefits, But if you want 62 00:04:08,560 --> 00:04:11,040 Speaker 1: to get the most out of it. Do what your 63 00:04:11,040 --> 00:04:20,880 Speaker 1: coach tells you not and I equate this two and 64 00:04:20,960 --> 00:04:26,479 Speaker 1: I do this frequently. Following a recipe, really good recipe 65 00:04:27,279 --> 00:04:30,760 Speaker 1: from a chef you love, you change one ingredient because 66 00:04:30,760 --> 00:04:35,120 Speaker 1: you want to. Doesn't taste the same. So it matters. 67 00:04:36,200 --> 00:04:39,520 Speaker 1: It matters, especially if you are doing many workouts. You 68 00:04:39,680 --> 00:04:42,240 Speaker 1: can't go hard all the time. I talked about that 69 00:04:42,760 --> 00:04:45,400 Speaker 1: you can't do high intensity and what you can, you 70 00:04:45,440 --> 00:04:47,960 Speaker 1: can do it every day, but bad things will happen 71 00:04:47,960 --> 00:04:52,560 Speaker 1: over time. You need recovery workouts, you need variation, and 72 00:04:52,600 --> 00:04:56,880 Speaker 1: when you are not recovering for this type of workout, 73 00:04:57,839 --> 00:05:01,120 Speaker 1: you're not hitting the numbers during the work interval that 74 00:05:01,360 --> 00:05:04,599 Speaker 1: is the goal of that workout. So there is a 75 00:05:04,640 --> 00:05:07,000 Speaker 1: method to the madness when your instructor knows what they're doing. 76 00:05:08,360 --> 00:05:12,679 Speaker 1: Every single fitness company now claims they have quote unquote 77 00:05:12,680 --> 00:05:16,960 Speaker 1: world class instructors the vast majority or not. But when 78 00:05:17,000 --> 00:05:20,960 Speaker 1: you have someone that you have paid money to work 79 00:05:21,000 --> 00:05:28,920 Speaker 1: out with, or a program you're following, follow the program 80 00:05:28,960 --> 00:05:32,479 Speaker 1: to the tee, then you can complain to that instructor 81 00:05:32,520 --> 00:05:35,480 Speaker 1: to that you know, whatever the program is or class, 82 00:05:35,520 --> 00:05:37,719 Speaker 1: that you're not getting the results you want, but far 83 00:05:37,760 --> 00:05:40,680 Speaker 1: too often, and this is where I'm going with all 84 00:05:40,720 --> 00:05:44,880 Speaker 1: of this. People change a few things with their diets, 85 00:05:44,960 --> 00:05:49,360 Speaker 1: with their workouts, and then blame the program. Don't blame 86 00:05:49,960 --> 00:05:54,160 Speaker 1: the program when you're not following the program. All right, 87 00:05:54,880 --> 00:05:57,960 Speaker 1: there's a reason for a warm up there, and I 88 00:05:58,000 --> 00:06:01,360 Speaker 1: see people people hammer the cooled down. I've talked about that, 89 00:06:03,400 --> 00:06:06,160 Speaker 1: and that's fine if that's you know, if you want 90 00:06:06,160 --> 00:06:08,080 Speaker 1: to move up that leaderboard. And let me leave you 91 00:06:08,080 --> 00:06:10,480 Speaker 1: with this. What's so interesting to someone who has been 92 00:06:10,520 --> 00:06:13,080 Speaker 1: in this industry and watched the progression. You know, I 93 00:06:13,160 --> 00:06:15,919 Speaker 1: taught back in the day when there would be fifty 94 00:06:16,000 --> 00:06:20,360 Speaker 1: six people in the class. People didn't want didn't know 95 00:06:22,400 --> 00:06:24,080 Speaker 1: what anyone else was doing. It was just how fast 96 00:06:24,120 --> 00:06:26,000 Speaker 1: you went. There was no way to know what the 97 00:06:26,080 --> 00:06:29,680 Speaker 1: resistance was and we could get into all that. And 98 00:06:29,720 --> 00:06:31,640 Speaker 1: you worked out hard so you you competed, but it 99 00:06:31,680 --> 00:06:35,720 Speaker 1: was just fun. Then they came out with the digital leaderboards, 100 00:06:36,000 --> 00:06:37,720 Speaker 1: and what do you think happened when the first couple 101 00:06:37,720 --> 00:06:41,000 Speaker 1: of companies came out. They're not around anymore because people said, oh, 102 00:06:41,040 --> 00:06:43,599 Speaker 1: I don't want people to know how hard I am 103 00:06:43,640 --> 00:06:47,599 Speaker 1: working or not working. And then they revamped those programs 104 00:06:47,640 --> 00:06:51,520 Speaker 1: and made them anonymous, and now you're working out at home, 105 00:06:52,560 --> 00:06:57,680 Speaker 1: compete against people you can't even see. And yes, in 106 00:06:57,760 --> 00:07:02,760 Speaker 1: the end, you are cheating yourself. You're cheating yourself out 107 00:07:02,760 --> 00:07:05,600 Speaker 1: of getting the most out of that workout and your program. 108 00:07:05,600 --> 00:07:09,279 Speaker 1: When you're looking at it as a whole that you 109 00:07:09,320 --> 00:07:11,280 Speaker 1: need your easy days, you need your hard days, you 110 00:07:11,320 --> 00:07:15,640 Speaker 1: need your variation. And again, I am so happy for 111 00:07:15,680 --> 00:07:18,120 Speaker 1: people to just exercise and to do their thing and 112 00:07:18,160 --> 00:07:20,520 Speaker 1: to enjoy it. But I want you to get the 113 00:07:20,600 --> 00:07:23,160 Speaker 1: most out of your workouts, and I want you to 114 00:07:23,280 --> 00:07:26,280 Speaker 1: have the least likelihood of injury. And when you try 115 00:07:26,320 --> 00:07:29,560 Speaker 1: to do high intensity interval training all the time, you 116 00:07:29,600 --> 00:07:32,320 Speaker 1: can experience over training syndrome, you can burn out. There's 117 00:07:32,320 --> 00:07:35,520 Speaker 1: so many different things you want that balance, you want 118 00:07:35,560 --> 00:07:42,440 Speaker 1: to do that workout end. There's something mentally satisfying when 119 00:07:42,480 --> 00:07:45,960 Speaker 1: you follow your coach. You do what they say, because 120 00:07:45,960 --> 00:07:47,720 Speaker 1: we tend to do what we like to do. We 121 00:07:47,840 --> 00:07:50,120 Speaker 1: rest and by the way, I also watch people start 122 00:07:50,160 --> 00:07:53,720 Speaker 1: the intervals early, so there's you know they're not resting 123 00:07:53,840 --> 00:07:56,600 Speaker 1: and or they're they're going hard early just to move 124 00:07:56,680 --> 00:08:01,280 Speaker 1: up that leaderboard. And listen, I'm super competitive to gonna 125 00:08:01,320 --> 00:08:03,920 Speaker 1: leave you with this quick example that I've given in 126 00:08:03,960 --> 00:08:08,120 Speaker 1: the past. You know, I used the local races, running 127 00:08:08,200 --> 00:08:11,800 Speaker 1: races to train for my bigger races. And there was 128 00:08:11,800 --> 00:08:15,000 Speaker 1: one person a lot younger than me, but good athlete, 129 00:08:15,920 --> 00:08:20,000 Speaker 1: and would beat me and all the local races. But 130 00:08:20,000 --> 00:08:24,400 Speaker 1: we were training for the big race together and or 131 00:08:24,400 --> 00:08:26,080 Speaker 1: we were going to do the big race. He was 132 00:08:26,080 --> 00:08:29,640 Speaker 1: doing the same one and would beat me all the 133 00:08:29,720 --> 00:08:33,360 Speaker 1: small races, but not even close in the big race. 134 00:08:34,160 --> 00:08:37,600 Speaker 1: Because you have to follow a plan, you need your recovery. 135 00:08:37,920 --> 00:08:42,720 Speaker 1: It's letting ego go. And again this is for obviously 136 00:08:43,280 --> 00:08:46,560 Speaker 1: the example I'm giving is for competitive athletes, but it 137 00:08:46,600 --> 00:08:50,240 Speaker 1: goes for everyone, for life, for balance. I don't put 138 00:08:50,240 --> 00:08:54,760 Speaker 1: that leaderboard on when I'm doing these workouts. I did 139 00:08:54,800 --> 00:08:58,400 Speaker 1: it to see what's going on for research purposes. I 140 00:08:58,440 --> 00:09:00,720 Speaker 1: don't care what any what else is doing. I know 141 00:09:00,760 --> 00:09:02,400 Speaker 1: how hard I'm going, I know what the coach is 142 00:09:02,440 --> 00:09:05,760 Speaker 1: asking me to do, and if I follow that in practice, 143 00:09:06,320 --> 00:09:11,319 Speaker 1: I'm going to be super successful on game day, on 144 00:09:11,440 --> 00:09:13,720 Speaker 1: race day, and race day. For you, if you're not 145 00:09:13,800 --> 00:09:18,360 Speaker 1: that competitive athlete, is life. It's being the best you 146 00:09:18,400 --> 00:09:21,160 Speaker 1: can be, the healthiest you can be, and there is 147 00:09:21,200 --> 00:09:23,360 Speaker 1: a method to the madness for the coaches who know 148 00:09:23,400 --> 00:09:27,040 Speaker 1: what they're talking about. And so if you're paying for it, 149 00:09:27,400 --> 00:09:31,600 Speaker 1: if your instructor, your coach, your nutritionist, whomever it is 150 00:09:31,679 --> 00:09:35,880 Speaker 1: that you are working with, knows what they're doing, follow 151 00:09:35,920 --> 00:09:39,360 Speaker 1: the plan. Yeah, every now and again, just hammer that 152 00:09:39,400 --> 00:09:43,280 Speaker 1: whole workout. That's fine every now and again. But that leaderboard, 153 00:09:43,520 --> 00:09:46,680 Speaker 1: it's not helping you. It's not helping you in the 154 00:09:46,679 --> 00:09:50,280 Speaker 1: long term when all you're doing is caring about that leaderboard. 155 00:09:50,800 --> 00:09:53,319 Speaker 1: Have your hill day, have your interval day, have your 156 00:09:53,320 --> 00:09:56,160 Speaker 1: easy day, as I say, mix it up and you 157 00:09:56,200 --> 00:09:58,959 Speaker 1: will be healthy and happy and you'll be doing it 158 00:09:59,000 --> 00:10:04,080 Speaker 1: for a lifetime. Right there, you go, Peloton cheers. And 159 00:10:04,120 --> 00:10:06,160 Speaker 1: by the way, one other thing I've I've talked about 160 00:10:06,200 --> 00:10:08,760 Speaker 1: in the past, the calibration on these type of bikes 161 00:10:08,920 --> 00:10:11,480 Speaker 1: can make people a lot stronger than they are. So 162 00:10:11,520 --> 00:10:13,760 Speaker 1: if you don't calibrate your bike correctly, you let it 163 00:10:13,800 --> 00:10:18,440 Speaker 1: go in or you can't manipulate it to move up 164 00:10:18,440 --> 00:10:23,640 Speaker 1: that leaderboard without being that strong. All right, get your 165 00:10:23,679 --> 00:10:25,360 Speaker 1: work out in, but get the most out of it. 166 00:10:26,480 --> 00:10:29,599 Speaker 1: Thank you for listening again. Tom h Fit is Instagram. 167 00:10:29,640 --> 00:10:33,400 Speaker 1: Tom h Fit is Twitter you can reach out through 168 00:10:33,480 --> 00:10:39,720 Speaker 1: their comments questions I answer them all and Fitness disrupted 169 00:10:39,720 --> 00:10:41,920 Speaker 1: dot com is the website. Go there, shoot me an 170 00:10:41,920 --> 00:10:45,520 Speaker 1: email and again, like always for you to get the 171 00:10:45,720 --> 00:10:50,840 Speaker 1: most out of everything you do. So sometimes when you 172 00:10:52,160 --> 00:10:56,240 Speaker 1: think like this doesn't really matter, it matters. It matters. 173 00:10:57,080 --> 00:10:59,760 Speaker 1: All right, thank you for listening. I am Tom Holland. 174 00:11:00,400 --> 00:11:09,160 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 175 00:11:09,200 --> 00:11:12,480 Speaker 1: a production of I Heart Radio. For more podcasts from 176 00:11:12,480 --> 00:11:16,240 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 177 00:11:16,400 --> 00:11:18,640 Speaker 1: or wherever you listen to your favorite shows.