1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,480 --> 00:00:14,840 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:14,880 --> 00:00:18,120 Speaker 1: I was on the Information super Highway the other day 4 00:00:18,560 --> 00:00:22,319 Speaker 1: doing some research and I got distracted, as I commonly do, 5 00:00:23,440 --> 00:00:28,639 Speaker 1: came across an exercise I Q test. Now wasn't what 6 00:00:28,720 --> 00:00:32,600 Speaker 1: I was looking for we're doing research about, but I 7 00:00:32,680 --> 00:00:37,519 Speaker 1: took it. I had to right ten questions and their 8 00:00:37,600 --> 00:00:43,240 Speaker 1: problems after I finished the test and got the results back. 9 00:00:43,280 --> 00:00:46,280 Speaker 1: So in other words, they scored the test and I 10 00:00:46,320 --> 00:00:51,520 Speaker 1: got a hundred, and anyone who's in this business doing 11 00:00:51,560 --> 00:00:54,440 Speaker 1: anything fitness related, darn well better get a hundred on 12 00:00:54,480 --> 00:00:59,480 Speaker 1: this test. I guarantee you there are many that wouldn't. 13 00:01:00,920 --> 00:01:06,120 Speaker 1: And that includes the questions where I knew the answer 14 00:01:06,200 --> 00:01:10,240 Speaker 1: they wanted wasn't the answer that is based on the 15 00:01:10,280 --> 00:01:13,920 Speaker 1: current research, and it's worded so vaguely, as I will 16 00:01:13,959 --> 00:01:18,920 Speaker 1: point out, and that's a problem. But I realize that 17 00:01:19,120 --> 00:01:23,119 Speaker 1: this is just one of a myriad things you are 18 00:01:23,200 --> 00:01:27,000 Speaker 1: bombarded with all day long when it comes to exercise 19 00:01:27,000 --> 00:01:33,160 Speaker 1: and nutrition and motivation. This is a problem. And after 20 00:01:33,200 --> 00:01:36,480 Speaker 1: I took the test, I didn't plan on doing a 21 00:01:36,600 --> 00:01:41,399 Speaker 1: show about it, but I said, this is exactly what 22 00:01:41,480 --> 00:01:45,399 Speaker 1: I need to do a show about, because they are 23 00:01:45,520 --> 00:01:50,120 Speaker 1: doing the very thing they are trying or say that 24 00:01:50,200 --> 00:01:55,000 Speaker 1: they are trying to prevent or trying to fix. The 25 00:01:55,040 --> 00:01:57,000 Speaker 1: first sentence when you take this, there's a couple of 26 00:01:57,000 --> 00:02:00,400 Speaker 1: short paragraphs to get started before you take the exercise 27 00:02:00,480 --> 00:02:04,200 Speaker 1: i Q test, and the opening sentence is this test 28 00:02:04,480 --> 00:02:08,679 Speaker 1: is designed to evaluate whether you are wise to the 29 00:02:08,720 --> 00:02:15,680 Speaker 1: proliferation of exercise myths that have invaded our workouts. Sounds great, 30 00:02:17,280 --> 00:02:22,520 Speaker 1: as you will soon find out they're adding to the problem. 31 00:02:22,600 --> 00:02:28,399 Speaker 1: Now again, I love the fact that this was found. 32 00:02:29,200 --> 00:02:36,440 Speaker 1: This is found within a psychology type website and well known. 33 00:02:37,360 --> 00:02:40,600 Speaker 1: I don't need to bash specific things or just need 34 00:02:40,680 --> 00:02:43,200 Speaker 1: to point out where the problems are, and I could 35 00:02:43,320 --> 00:02:45,600 Speaker 1: very well do it. This is all public domain information. 36 00:02:45,639 --> 00:02:47,600 Speaker 1: I don't I don't like going there unless I absolutely 37 00:02:47,600 --> 00:02:50,480 Speaker 1: have to, which is extremely rare. And I love the 38 00:02:50,520 --> 00:02:53,440 Speaker 1: fact that is one of these questions will specify that 39 00:02:53,639 --> 00:02:58,400 Speaker 1: they are making the connection of exercise too mental health 40 00:02:58,680 --> 00:03:03,040 Speaker 1: and all those benefits. Huge awesome, But when your opening 41 00:03:03,080 --> 00:03:08,240 Speaker 1: sentences you're trying to see whether or not people are 42 00:03:08,240 --> 00:03:14,080 Speaker 1: wise to the myths, and you're actually adding to them. 43 00:03:14,160 --> 00:03:17,919 Speaker 1: We're at the very least making you know, well, they're 44 00:03:17,919 --> 00:03:21,760 Speaker 1: adding to them, and they're adding confusion to the whole 45 00:03:21,760 --> 00:03:23,480 Speaker 1: world of workouts. You kind of have to stay in 46 00:03:23,480 --> 00:03:28,000 Speaker 1: your lane. You have to stay in your lane. And 47 00:03:28,040 --> 00:03:30,280 Speaker 1: if you don't want to stay in your lane, which 48 00:03:30,360 --> 00:03:33,400 Speaker 1: again I love the fact that they're making this connection 49 00:03:33,440 --> 00:03:39,160 Speaker 1: exercise and you know, and the brain and stress and 50 00:03:39,200 --> 00:03:45,120 Speaker 1: anxiety and performance something I am all about. But if 51 00:03:45,160 --> 00:03:50,120 Speaker 1: you're going to go there, have someone in the exercise 52 00:03:50,160 --> 00:03:56,240 Speaker 1: science world check your work. It's a good idea. All right. 53 00:03:56,320 --> 00:03:58,880 Speaker 1: So when we come back from the break, I'm going 54 00:03:58,920 --> 00:04:02,200 Speaker 1: to get into these hand questions, break them down because 55 00:04:02,240 --> 00:04:06,240 Speaker 1: the clarification of the problems that I had with this 56 00:04:06,360 --> 00:04:13,120 Speaker 1: test are very worth discussing. They are the very things 57 00:04:13,160 --> 00:04:18,360 Speaker 1: that again you're getting bombarded with and you just you 58 00:04:18,400 --> 00:04:20,400 Speaker 1: don't even know. I would argue people just reading it 59 00:04:20,440 --> 00:04:24,520 Speaker 1: and it's and it's adding to the myths and adding 60 00:04:24,560 --> 00:04:29,159 Speaker 1: to the confusion and adding to the the stuff that 61 00:04:29,279 --> 00:04:32,360 Speaker 1: is keeping you from getting your results from living your 62 00:04:32,360 --> 00:04:34,560 Speaker 1: best life. All right, quick break. When we go back 63 00:04:34,600 --> 00:04:37,120 Speaker 1: on me to get right to it, the exercise i 64 00:04:37,360 --> 00:04:50,320 Speaker 1: Q test will be right back all right, talking about 65 00:04:50,400 --> 00:04:53,719 Speaker 1: just an exercise i Q test that I found online 66 00:04:53,760 --> 00:04:57,840 Speaker 1: took and when I got the answers back and their 67 00:04:58,360 --> 00:05:01,960 Speaker 1: explanations they're have, I said, this has to be a show, 68 00:05:03,160 --> 00:05:06,000 Speaker 1: and it brought back memories. I actually wrote a trainer 69 00:05:06,080 --> 00:05:11,400 Speaker 1: test years ago for one of my first contract writing jobs. 70 00:05:11,440 --> 00:05:13,560 Speaker 1: I think it actually it was my first. My very 71 00:05:13,600 --> 00:05:19,400 Speaker 1: first contract writing job was for a now defunct, long defunct, 72 00:05:19,880 --> 00:05:23,279 Speaker 1: long out of print magazine called Metro Sports Magazine, and 73 00:05:23,360 --> 00:05:26,120 Speaker 1: it was free and it was found in all the 74 00:05:26,200 --> 00:05:28,880 Speaker 1: gyms in the I was gonna say New York City, 75 00:05:28,880 --> 00:05:32,680 Speaker 1: but it was all over the East Coast, and I 76 00:05:32,720 --> 00:05:36,440 Speaker 1: remember it was so exciting. I actually delivered a gave 77 00:05:36,520 --> 00:05:39,360 Speaker 1: a lecture at I think it was the Marine Yeah, 78 00:05:39,360 --> 00:05:41,720 Speaker 1: it was the Marine Corps Marathon, many many years ago, 79 00:05:42,520 --> 00:05:46,240 Speaker 1: and the editor of this free fitness newspaper came up 80 00:05:46,240 --> 00:05:47,880 Speaker 1: to me after and said, hey, would you like to 81 00:05:47,880 --> 00:05:51,880 Speaker 1: write a regular column called in the Gym? I was like, 82 00:05:51,920 --> 00:05:55,000 Speaker 1: oh my gosh, yeah. It was so fun. So one 83 00:05:55,040 --> 00:05:57,040 Speaker 1: of my and I kind of had free license. I 84 00:05:57,040 --> 00:06:01,719 Speaker 1: had to run the topics by him, but I don't 85 00:06:01,720 --> 00:06:03,760 Speaker 1: think he ever really said no. He may have tweaked 86 00:06:03,880 --> 00:06:05,920 Speaker 1: the ideas here and there, but he let me write 87 00:06:05,920 --> 00:06:09,680 Speaker 1: an article called the trainer Test. Basically, it was ten 88 00:06:09,800 --> 00:06:13,240 Speaker 1: questions that you were supposed to give your trainer to 89 00:06:13,279 --> 00:06:17,400 Speaker 1: see if they were qualified. I got a lot of 90 00:06:17,440 --> 00:06:22,120 Speaker 1: angry or they got a lot of angry letters from trainers, 91 00:06:22,360 --> 00:06:26,599 Speaker 1: and it was justified. So anyway, I digress. But the 92 00:06:26,680 --> 00:06:32,599 Speaker 1: exercise i Q test, this is really important to discuss. 93 00:06:32,880 --> 00:06:35,159 Speaker 1: So I read you the first sentence. Let me read 94 00:06:35,200 --> 00:06:39,240 Speaker 1: you the rest of that first paragraph that you would 95 00:06:39,320 --> 00:06:42,240 Speaker 1: read before taking this test. I read you the first 96 00:06:42,320 --> 00:06:45,920 Speaker 1: and it follows with what is the right way to exercise? 97 00:06:46,560 --> 00:06:51,799 Speaker 1: What habits can make working out damaging instead of healthy? 98 00:06:52,440 --> 00:06:56,200 Speaker 1: That third sentence, what habits can make working out damaging 99 00:06:56,240 --> 00:07:01,680 Speaker 1: instead of healthy? Do we need that in an exercise 100 00:07:01,720 --> 00:07:05,320 Speaker 1: i Q test? Is that really the problem? It's like 101 00:07:05,600 --> 00:07:10,400 Speaker 1: the studies and the articles on too much exercise. We 102 00:07:10,520 --> 00:07:14,400 Speaker 1: are so not even remotely close to that being an issue. 103 00:07:14,680 --> 00:07:19,480 Speaker 1: Nor are we worried about people's habits when it comes 104 00:07:19,520 --> 00:07:23,040 Speaker 1: to working out that are damaging. Are there people that 105 00:07:23,120 --> 00:07:28,960 Speaker 1: do that? Yeah? Yeah? And is one of my major 106 00:07:29,000 --> 00:07:32,960 Speaker 1: goals of the three to help you get the greatest results, 107 00:07:33,360 --> 00:07:37,760 Speaker 1: shortest amount of time, at least likelihood of injury, people. Yeah, 108 00:07:38,040 --> 00:07:41,800 Speaker 1: but when this is within the opening paragraph of exercise 109 00:07:41,840 --> 00:07:44,800 Speaker 1: i Q test, what is that doing? It is giving 110 00:07:44,800 --> 00:07:51,920 Speaker 1: those people again an excuse, adding to confusion. I'm doing 111 00:07:51,960 --> 00:07:57,120 Speaker 1: too much. The people that have to worry about doing 112 00:07:57,160 --> 00:08:01,280 Speaker 1: too much are such a small person, Titch, And to 113 00:08:01,400 --> 00:08:04,240 Speaker 1: tell you the truth, probably not the people who are 114 00:08:04,240 --> 00:08:06,240 Speaker 1: going to take this i Q test or believe any 115 00:08:06,320 --> 00:08:09,960 Speaker 1: of the stuff they're in. Okay, so we don't need that. 116 00:08:10,880 --> 00:08:13,320 Speaker 1: What happens can make working out damaging instead of healthy. 117 00:08:13,400 --> 00:08:17,600 Speaker 1: Is that important? Of course it is? Is Is that a problem? No, cut, 118 00:08:17,600 --> 00:08:21,320 Speaker 1: your vascar disease is a problem. Cut your vascular disease 119 00:08:21,360 --> 00:08:24,720 Speaker 1: does not come about from people doing too much exercise. 120 00:08:25,560 --> 00:08:28,720 Speaker 1: So if anything, we should probably air on the side 121 00:08:28,920 --> 00:08:33,240 Speaker 1: of pushing people to do more because the vast majority 122 00:08:33,280 --> 00:08:34,840 Speaker 1: are not going to do too much, and we can 123 00:08:34,880 --> 00:08:37,920 Speaker 1: worry about that later because truthfully, the body is such 124 00:08:37,960 --> 00:08:40,360 Speaker 1: a smart machine and wasn't. Again, I don't want anyone 125 00:08:40,400 --> 00:08:44,840 Speaker 1: to get injured, But overtraining and things like that, you 126 00:08:44,840 --> 00:08:48,800 Speaker 1: can recover from that heart attack stroke. That's kind of 127 00:08:48,800 --> 00:08:51,800 Speaker 1: a bigger problem. So you see where I'm going here. 128 00:08:51,840 --> 00:08:54,360 Speaker 1: So right in this opening paragraph where they're trying to 129 00:08:55,120 --> 00:08:58,320 Speaker 1: get people ideally to exercise. They're saying, but we're gonna, 130 00:08:58,600 --> 00:09:03,880 Speaker 1: you know, tell you if you're doing too much, your 131 00:09:03,880 --> 00:09:08,239 Speaker 1: your body will tell you. Okay, it's not the problem, 132 00:09:08,280 --> 00:09:12,719 Speaker 1: all right, I have to start with that. Say one 133 00:09:12,720 --> 00:09:15,600 Speaker 1: more time though. I love the fact that this is 134 00:09:16,200 --> 00:09:20,600 Speaker 1: a test on a psychology site and that we are 135 00:09:20,760 --> 00:09:25,280 Speaker 1: making that so important connection, the mind body connection that yeah, 136 00:09:25,280 --> 00:09:26,839 Speaker 1: a lot of people talk about. But do they really 137 00:09:26,920 --> 00:09:30,920 Speaker 1: understand it, do they apply it? And what's the science 138 00:09:30,960 --> 00:09:33,920 Speaker 1: behind it? All right, let's get right into it. Question 139 00:09:34,000 --> 00:09:37,520 Speaker 1: number one. Before a workout, it's important to warm up 140 00:09:37,559 --> 00:09:42,280 Speaker 1: your muscles e g. Jogging in place, jumping, jacks, et cetera. 141 00:09:42,800 --> 00:09:46,480 Speaker 1: Anyone see the clearing problem right from the get go. 142 00:09:46,520 --> 00:09:49,600 Speaker 1: I'm gonna read it again. This is where I wish 143 00:09:49,600 --> 00:09:51,280 Speaker 1: I had the radio show and I could have people 144 00:09:51,280 --> 00:09:54,559 Speaker 1: call in again. But let me read it again. Before workout, 145 00:09:54,640 --> 00:09:56,520 Speaker 1: it's important to warm up your muscles. Let's just leave 146 00:09:56,559 --> 00:09:58,959 Speaker 1: it to them. What jumps out at you right away? 147 00:10:00,040 --> 00:10:08,400 Speaker 1: What freaking sorry kind of work out? What kind of 148 00:10:08,440 --> 00:10:12,920 Speaker 1: workout is it? Cardio? Is it strength? Let's keep it 149 00:10:12,920 --> 00:10:20,479 Speaker 1: broad and then within that, let's go, are you doing chest, shoulders, 150 00:10:20,600 --> 00:10:23,440 Speaker 1: triceps are you doing a split routine of just strength. 151 00:10:25,000 --> 00:10:31,640 Speaker 1: Are you doing a body weight circuit? Are you doing sprint? Uh? 152 00:10:31,679 --> 00:10:37,200 Speaker 1: You know a track workout at the track to just 153 00:10:37,280 --> 00:10:40,120 Speaker 1: say before a workout it's important to warm up your 154 00:10:40,200 --> 00:10:44,800 Speaker 1: muscles is so flood from the get go. You may say, Tom, 155 00:10:44,840 --> 00:10:50,040 Speaker 1: you're being overly you know, it's not that big a deal. 156 00:10:50,080 --> 00:10:54,520 Speaker 1: It is. It actually is. And and even within the questions, 157 00:10:54,679 --> 00:10:59,880 Speaker 1: it becomes a bigger problem within their questions and there advice. 158 00:11:01,960 --> 00:11:04,760 Speaker 1: So you may think of being overly critical, but I'm not. 159 00:11:05,400 --> 00:11:10,400 Speaker 1: This leads to the confusion. Okay, you gotta specify the workout. 160 00:11:10,440 --> 00:11:12,560 Speaker 1: And I would argue, just from the way these questions 161 00:11:12,559 --> 00:11:16,559 Speaker 1: are worded, they actually mean cardio, they don't mean strength. 162 00:11:18,120 --> 00:11:22,360 Speaker 1: And so if you are going out for a three 163 00:11:22,440 --> 00:11:28,440 Speaker 1: mile slow run, do you need to warm up? No? 164 00:11:30,160 --> 00:11:35,040 Speaker 1: Guess what your warm up is that first mile? Should 165 00:11:35,080 --> 00:11:41,600 Speaker 1: you sprint out of the gate? No? No, But of 166 00:11:41,600 --> 00:11:43,640 Speaker 1: people aren't going even more than you're You're not going 167 00:11:43,720 --> 00:11:48,560 Speaker 1: to do that. It's like warming up before marathon. You've 168 00:11:48,559 --> 00:11:51,840 Speaker 1: got plenty of time, people, and so we need to 169 00:11:51,880 --> 00:11:56,480 Speaker 1: clarify what. Okay, and this takes me back to when 170 00:11:56,480 --> 00:11:58,559 Speaker 1: I came out with my first exercise videos that I've 171 00:11:58,559 --> 00:12:03,000 Speaker 1: talked about before men many years ago, self produced, self funded, 172 00:12:03,480 --> 00:12:07,720 Speaker 1: still selling today. One was a forty two minute total 173 00:12:07,800 --> 00:12:14,240 Speaker 1: body workout with dumbbells doing your home cardio intervals strength 174 00:12:14,960 --> 00:12:20,600 Speaker 1: circuit training format. When I started getting a lot of 175 00:12:20,600 --> 00:12:23,080 Speaker 1: press for those videos, it was amazing that took off 176 00:12:23,160 --> 00:12:24,960 Speaker 1: one of the first things to really start my career. 177 00:12:26,000 --> 00:12:29,000 Speaker 1: Some people complained that there wasn't a long warm up 178 00:12:29,360 --> 00:12:34,040 Speaker 1: and said this is flawed. The warm up was built in. 179 00:12:34,760 --> 00:12:37,280 Speaker 1: The warm up was not as important because it was 180 00:12:38,160 --> 00:12:44,240 Speaker 1: squats and bicep curls and push ups, but we were 181 00:12:44,320 --> 00:12:48,080 Speaker 1: gradually warming up with the cardio intervals the way the 182 00:12:48,120 --> 00:12:53,520 Speaker 1: workout was designed, and it was primarily basic strength moves 183 00:12:53,880 --> 00:12:57,320 Speaker 1: and many of them single joint So in other words, 184 00:12:57,960 --> 00:13:01,400 Speaker 1: if you're someone who's doing just arm workout one day, 185 00:13:01,520 --> 00:13:07,559 Speaker 1: or especially someone who's doing micro workouts, you don't need 186 00:13:07,600 --> 00:13:10,400 Speaker 1: to do the warm up that there talking about here. 187 00:13:11,360 --> 00:13:13,080 Speaker 1: Is there a time and a place for for warmups, 188 00:13:13,120 --> 00:13:17,040 Speaker 1: of course, and that time and place most often is 189 00:13:17,280 --> 00:13:19,880 Speaker 1: when you're going to do high intensity training, when you're 190 00:13:19,880 --> 00:13:24,120 Speaker 1: gonna ask your body to move fast and do ply 191 00:13:24,280 --> 00:13:28,560 Speaker 1: metric moves like box jumps and burbies and things like that. Yes, 192 00:13:28,840 --> 00:13:31,920 Speaker 1: then you want to get your body warmed up. But 193 00:13:32,040 --> 00:13:33,760 Speaker 1: to say and have it be the first question before 194 00:13:33,800 --> 00:13:35,920 Speaker 1: workout is important to warm up your muscles? That is 195 00:13:36,040 --> 00:13:40,280 Speaker 1: problematic and let me I have to skip ahead here. Well, 196 00:13:40,360 --> 00:13:43,360 Speaker 1: let me let me let me first finished with this paragraph. Uh. 197 00:13:43,400 --> 00:13:45,760 Speaker 1: They go on to say warming up before exercising will 198 00:13:45,760 --> 00:13:49,440 Speaker 1: increase oxygen and blood flow to your muscles. Totally true. Okay, 199 00:13:49,559 --> 00:13:53,920 Speaker 1: Then they say decreasing the likelihood of overstraining or injury. No, 200 00:13:57,720 --> 00:14:03,480 Speaker 1: it depends sure end plyometrics speed work, and yes, you 201 00:14:03,520 --> 00:14:05,439 Speaker 1: want to warm your body up to get your core 202 00:14:05,520 --> 00:14:11,440 Speaker 1: temperature up, all of those kind of things before certain workouts. 203 00:14:11,920 --> 00:14:14,920 Speaker 1: And listen, if you have a lot of time and 204 00:14:14,960 --> 00:14:16,760 Speaker 1: you don't mind a warm up, do it whatever you 205 00:14:16,760 --> 00:14:20,520 Speaker 1: want so I can it hurt. You may not be 206 00:14:20,560 --> 00:14:22,920 Speaker 1: the best use of your time, but when time is 207 00:14:22,920 --> 00:14:25,480 Speaker 1: the number one reason people give for lack of exercise. 208 00:14:25,720 --> 00:14:27,320 Speaker 1: And as they're gonna get here, this is where I'm 209 00:14:27,320 --> 00:14:31,920 Speaker 1: gonna jump ahead. They recommend five to ten minute warm up, 210 00:14:32,000 --> 00:14:34,480 Speaker 1: and then as I will read in another question, they 211 00:14:34,480 --> 00:14:38,000 Speaker 1: talk about doing twenty minute workouts. So they also will 212 00:14:38,000 --> 00:14:39,320 Speaker 1: talk about a cool down. So if you do a 213 00:14:39,360 --> 00:14:41,240 Speaker 1: five to ten minute let's say ten minutes as they 214 00:14:41,280 --> 00:14:45,000 Speaker 1: prescribe warm up and then the cool down, let's say 215 00:14:45,040 --> 00:14:48,200 Speaker 1: that's five minutes five minutes exercise, which totally fine to 216 00:14:48,200 --> 00:14:50,080 Speaker 1: pick up what you're gonna do if it's a micro workout. 217 00:14:50,280 --> 00:14:52,760 Speaker 1: But they're talking about total body workout, so they're not 218 00:14:52,800 --> 00:14:55,400 Speaker 1: doing the simple math that they're asking you to do. 219 00:14:56,440 --> 00:15:04,200 Speaker 1: So that's a problem, okay, And yeah, I'll leave it 220 00:15:04,240 --> 00:15:06,480 Speaker 1: at that. So again they finished up by saying, before 221 00:15:06,480 --> 00:15:08,600 Speaker 1: your workout, do five to ten minutes of some type 222 00:15:08,600 --> 00:15:11,760 Speaker 1: of aerobic warm up to get your muscles ready. If 223 00:15:11,800 --> 00:15:13,760 Speaker 1: that workout as cardio and strip cart if you're doing 224 00:15:13,760 --> 00:15:16,160 Speaker 1: your olliptical trainer for an hour, do you need to 225 00:15:16,200 --> 00:15:19,800 Speaker 1: warm up? Your warm up is the first five to 226 00:15:19,880 --> 00:15:23,640 Speaker 1: ten minutes at a slower pace, which your body is 227 00:15:23,640 --> 00:15:29,840 Speaker 1: going to want to do anyway. I remember not understanding 228 00:15:29,960 --> 00:15:31,880 Speaker 1: when I was younger, going to a five k race 229 00:15:32,120 --> 00:15:34,240 Speaker 1: and seeing people warming up running before. I'm like, what 230 00:15:34,240 --> 00:15:37,760 Speaker 1: are you doing? You're tiring yourself out. And then when 231 00:15:37,760 --> 00:15:41,560 Speaker 1: I started getting competitive, I realized that to try to 232 00:15:41,680 --> 00:15:43,920 Speaker 1: run fast to show up at a five k race 233 00:15:44,160 --> 00:15:48,680 Speaker 1: and want to be competitive and just run. The body 234 00:15:48,720 --> 00:15:50,400 Speaker 1: doesn't work that way. You need to warm up, so 235 00:15:50,520 --> 00:15:58,200 Speaker 1: performance reasons, and yes, potentially injury prevention, but that's not 236 00:15:58,240 --> 00:16:00,880 Speaker 1: what they're talking about here. It's not about a five 237 00:16:00,920 --> 00:16:06,200 Speaker 1: k race. So it depends people. It depends. Okay, it's 238 00:16:06,200 --> 00:16:09,680 Speaker 1: gonna go quicker. That was a problematic one to get 239 00:16:09,760 --> 00:16:12,200 Speaker 1: us started. Number two regular, Some of these I agree with. 240 00:16:12,440 --> 00:16:15,400 Speaker 1: Regular exercise can improve your mood and ability to deal 241 00:16:15,440 --> 00:16:19,920 Speaker 1: with stress. Yes, yes, and yes, I have zero problem 242 00:16:19,960 --> 00:16:22,280 Speaker 1: with this one. And again this is why I really 243 00:16:22,560 --> 00:16:28,440 Speaker 1: like the fact that this study is study test is 244 00:16:28,480 --> 00:16:31,840 Speaker 1: within this psychology type website, all right, And they go 245 00:16:31,880 --> 00:16:34,640 Speaker 1: on to say, exercise has been known to be extremely 246 00:16:34,640 --> 00:16:37,200 Speaker 1: effective when it comes to improving a bad or depressed 247 00:16:37,240 --> 00:16:41,760 Speaker 1: mood by releasing endorphins. Working out helps you feel and 248 00:16:41,960 --> 00:16:44,680 Speaker 1: look good. And I love that order. Yes, feel good. 249 00:16:44,720 --> 00:16:47,280 Speaker 1: First listen, it's gonna take a while to lose weight, 250 00:16:47,640 --> 00:16:50,000 Speaker 1: it's gonna take a while to change what happens in 251 00:16:50,000 --> 00:16:54,000 Speaker 1: the mirror, what you see. You can feel good within 252 00:16:54,320 --> 00:16:58,680 Speaker 1: minutes when you start moving, love it, and they finish up. 253 00:16:58,720 --> 00:17:01,520 Speaker 1: In addition, exercises all have been shown to be a 254 00:17:01,560 --> 00:17:05,000 Speaker 1: great stress buster, so when a tight deadline, tough boss, 255 00:17:05,080 --> 00:17:08,480 Speaker 1: or annoying customers starting to get to you. Try going 256 00:17:08,520 --> 00:17:13,439 Speaker 1: for a brisk walk. Absolutely awesome. And I have same 257 00:17:15,240 --> 00:17:21,359 Speaker 1: somewhat agreement with the number three. All right, resistance weight 258 00:17:21,359 --> 00:17:25,119 Speaker 1: training helps burn fat. And I understand this question like 259 00:17:25,160 --> 00:17:27,719 Speaker 1: they're gonna try to see those people who think it's 260 00:17:27,720 --> 00:17:30,000 Speaker 1: all about cardio. So what they're saying here is it's 261 00:17:30,000 --> 00:17:32,560 Speaker 1: not just about cardio, it's about both, but it's not 262 00:17:32,640 --> 00:17:34,920 Speaker 1: just about weight training. So you get the people to say, 263 00:17:35,080 --> 00:17:39,800 Speaker 1: don't do any cardio for weight loss, and then the 264 00:17:39,840 --> 00:17:43,720 Speaker 1: other end of the spectrum, you need both, right, And 265 00:17:43,840 --> 00:17:47,120 Speaker 1: so this question is targeted at those people who think 266 00:17:47,680 --> 00:17:49,679 Speaker 1: that it's all about cardio. It's not. You need to 267 00:17:49,720 --> 00:17:51,840 Speaker 1: do both. And one of the reasons they how I 268 00:17:52,440 --> 00:17:57,080 Speaker 1: is that resistance training improves metabolism and as a result, 269 00:17:57,080 --> 00:18:01,240 Speaker 1: helps you burn more calories. Totally all right, But here's 270 00:18:01,280 --> 00:18:04,240 Speaker 1: the problem within this question and their answer. They say, 271 00:18:04,320 --> 00:18:08,080 Speaker 1: although some people may prefer targeting a specific area, and 272 00:18:08,119 --> 00:18:11,280 Speaker 1: then they have quotations, I want bigger biceps, and I 273 00:18:11,359 --> 00:18:15,000 Speaker 1: want to reduce the size of my thighs, and all 274 00:18:15,040 --> 00:18:18,040 Speaker 1: around strength training workout is best is best. They're not 275 00:18:18,080 --> 00:18:21,199 Speaker 1: saying you can't spot reduce, and they should have. You 276 00:18:21,240 --> 00:18:24,520 Speaker 1: can't reduce the size of your thighs by just doing 277 00:18:25,640 --> 00:18:31,160 Speaker 1: spot reduction exercises. So they are playing into that myth 278 00:18:31,320 --> 00:18:34,600 Speaker 1: without debunking it right here, because they're saying in all 279 00:18:34,640 --> 00:18:37,040 Speaker 1: around strength training work at is best. They're not saying 280 00:18:37,040 --> 00:18:40,040 Speaker 1: it can't be done, which it cannot. You cannot tell 281 00:18:40,080 --> 00:18:43,240 Speaker 1: your body where to take fat deposits from. It is 282 00:18:43,280 --> 00:18:48,840 Speaker 1: genetically predetermined and different in different people. Some people lose 283 00:18:48,880 --> 00:18:52,800 Speaker 1: weight in there, you know, lower body first. Some people 284 00:18:53,200 --> 00:18:55,280 Speaker 1: lose it in their abdominal region. Some people lose it 285 00:18:55,280 --> 00:18:59,760 Speaker 1: in their face. And then there's different amounts and to 286 00:19:00,000 --> 00:19:03,880 Speaker 1: read to which it happens. So they are subtly but 287 00:19:03,960 --> 00:19:10,640 Speaker 1: that's just as bad reinforcing a myth right here. Okay, 288 00:19:11,960 --> 00:19:15,000 Speaker 1: Although some people may prefer targeting a specific area and 289 00:19:15,040 --> 00:19:17,560 Speaker 1: all around strength training workout is best, No, it's not best. 290 00:19:17,600 --> 00:19:21,720 Speaker 1: It's the only way that works. And if you spend 291 00:19:22,280 --> 00:19:26,159 Speaker 1: an inordinate amount of time trying to spot reduce, what 292 00:19:26,200 --> 00:19:32,879 Speaker 1: are you doing? You are wasting time, you're delaying your results, 293 00:19:33,600 --> 00:19:37,160 Speaker 1: You're preventing yourself from doing other exercises. When I see 294 00:19:37,200 --> 00:19:42,720 Speaker 1: someone at the gym doing twenty minutes thirty minutes of 295 00:19:42,840 --> 00:19:50,000 Speaker 1: abdominal exercises to try to reduce obvious abdominal body fat stores. 296 00:19:51,680 --> 00:19:54,359 Speaker 1: That time would be so better used doing three to 297 00:19:54,440 --> 00:19:59,639 Speaker 1: five minutes. Fine, and then cardio and strength training. All right, 298 00:19:59,720 --> 00:20:03,240 Speaker 1: So they're playing into the myth here, and they finished 299 00:20:03,320 --> 00:20:05,600 Speaker 1: up by saying, try to aim for twenty minute for 300 00:20:05,760 --> 00:20:08,320 Speaker 1: a twenty minute workout three times a week, and if 301 00:20:08,320 --> 00:20:10,720 Speaker 1: the exercise starts getting too easy, increase a weight. Agree 302 00:20:10,720 --> 00:20:13,040 Speaker 1: with that. But when we start to do the math, 303 00:20:13,400 --> 00:20:16,720 Speaker 1: they're saying, a twenty minute workout three times a week, 304 00:20:17,760 --> 00:20:21,160 Speaker 1: and now you've got the warm up ten minutes, so 305 00:20:21,240 --> 00:20:23,800 Speaker 1: now we're up to thirty minutes. We gotta do our 306 00:20:23,840 --> 00:20:27,840 Speaker 1: cool down. There. They're going to talk about again, if 307 00:20:27,840 --> 00:20:30,080 Speaker 1: you have that time and you can find the time, 308 00:20:30,119 --> 00:20:32,520 Speaker 1: you can make the time. But you don't have to 309 00:20:32,640 --> 00:20:36,240 Speaker 1: when you split it up if you want to, Alright. 310 00:20:36,240 --> 00:20:38,160 Speaker 1: So my point is just if you tell most people 311 00:20:38,200 --> 00:20:39,560 Speaker 1: that they need to do a ten minute warm up 312 00:20:39,600 --> 00:20:44,880 Speaker 1: before every single workout, cardio included, then makes sense then work. 313 00:20:45,600 --> 00:20:47,240 Speaker 1: And I'm all about what works. We look at the 314 00:20:47,280 --> 00:20:50,600 Speaker 1: science and we look at what people are gonna actually 315 00:20:50,600 --> 00:20:54,680 Speaker 1: do on a consistent basis. That's what's most important. All right, 316 00:20:55,359 --> 00:20:58,040 Speaker 1: that's what's most important. Quick break, when we come back, 317 00:20:58,080 --> 00:21:02,280 Speaker 1: when bang out the what we got yet? Seven? Seven more? Okay, 318 00:21:02,640 --> 00:21:06,600 Speaker 1: this is the exercise I Q test problems I found 319 00:21:06,600 --> 00:21:08,880 Speaker 1: with it. That will help clarify the myths that they're 320 00:21:08,920 --> 00:21:13,720 Speaker 1: trying to clarify, but actually oftentimes they are adding to 321 00:21:13,760 --> 00:21:25,800 Speaker 1: the issue. All right, we'll be right back, and we 322 00:21:25,840 --> 00:21:33,640 Speaker 1: are back. Let's talk about number five. No, number four. 323 00:21:34,160 --> 00:21:36,879 Speaker 1: If you've gained rather than lost pounds, then the exercise 324 00:21:36,880 --> 00:21:39,720 Speaker 1: you are doing is not working. I like, this answer 325 00:21:39,800 --> 00:21:42,639 Speaker 1: is obviously false. And they say putting on weight can 326 00:21:42,640 --> 00:21:45,120 Speaker 1: actually be a good sign you have decreased your body 327 00:21:45,160 --> 00:21:47,800 Speaker 1: fought while adding lean muscle. Both signs are headed in 328 00:21:47,840 --> 00:21:51,240 Speaker 1: the right direction. Scales aren't necessarily good indicators your fitness level, 329 00:21:51,440 --> 00:21:53,760 Speaker 1: so instead of worrying about the scale, concentrate on body 330 00:21:53,760 --> 00:21:56,120 Speaker 1: part measurements and your body fat percentage. Totally a great 331 00:21:56,640 --> 00:21:59,160 Speaker 1: but then again they should have just left it there. 332 00:22:00,000 --> 00:22:02,080 Speaker 1: They should then they go into like a healthy body 333 00:22:02,119 --> 00:22:03,959 Speaker 1: fat percentage with a lot of people want to know, 334 00:22:05,119 --> 00:22:07,159 Speaker 1: and more and more people are getting body fat scales. 335 00:22:07,320 --> 00:22:09,720 Speaker 1: I have one I recommend highly because they are so 336 00:22:09,840 --> 00:22:13,040 Speaker 1: much cheaper now it's it's pretty much the same price 337 00:22:13,119 --> 00:22:16,960 Speaker 1: you get a traditional scale. Now they're digital and you 338 00:22:17,000 --> 00:22:19,840 Speaker 1: get body fat with that really important you can also 339 00:22:19,880 --> 00:22:23,880 Speaker 1: get like hydration status. It goes to an app. I've 340 00:22:23,880 --> 00:22:25,840 Speaker 1: said before, there's so many different ways to kind of 341 00:22:25,880 --> 00:22:28,960 Speaker 1: do this, and people who track their their progress tend 342 00:22:29,000 --> 00:22:32,080 Speaker 1: to see better results, but it's different for everyone. Some 343 00:22:32,119 --> 00:22:34,879 Speaker 1: people want to track every day. That's definitely not me, 344 00:22:34,920 --> 00:22:38,000 Speaker 1: because you're gonna see those fluctuations in weight. What I 345 00:22:38,119 --> 00:22:40,720 Speaker 1: do when I'm training for a race and trying to 346 00:22:40,720 --> 00:22:42,920 Speaker 1: lose a couple of pounds is I get on every day, 347 00:22:42,920 --> 00:22:46,200 Speaker 1: but I don't look every day because I know it's 348 00:22:46,240 --> 00:22:48,399 Speaker 1: not going to change every day in the way I 349 00:22:48,400 --> 00:22:50,440 Speaker 1: want to see it, but it will change over time. 350 00:22:52,119 --> 00:22:54,200 Speaker 1: If you haven't heard this from me before, I think 351 00:22:54,200 --> 00:22:55,919 Speaker 1: this is a great way for many people to do it. 352 00:22:56,440 --> 00:22:58,959 Speaker 1: So I have the scale, weight, body fat, hydration, all 353 00:22:58,960 --> 00:23:01,240 Speaker 1: that stuff. I get on every day when i'm again 354 00:23:01,359 --> 00:23:04,640 Speaker 1: dropping weight for a race, and every Monday I look, 355 00:23:05,600 --> 00:23:08,119 Speaker 1: and even then that's not as important as what happened 356 00:23:08,160 --> 00:23:10,760 Speaker 1: during the month, because I've done this long enough to 357 00:23:10,800 --> 00:23:14,639 Speaker 1: know that the the water, weight and the sodium retention 358 00:23:14,680 --> 00:23:18,960 Speaker 1: and things like that will very day to day, but 359 00:23:19,000 --> 00:23:21,000 Speaker 1: I want that trend, so I get on every day. 360 00:23:21,040 --> 00:23:22,440 Speaker 1: I want that data, but I want to look at 361 00:23:22,440 --> 00:23:24,720 Speaker 1: it because it's depressing when you get on and you 362 00:23:24,760 --> 00:23:26,359 Speaker 1: know you just did a hard workout, but suddenly you're 363 00:23:26,440 --> 00:23:30,680 Speaker 1: up three pounds. Doesn't make sense cognitively, Well, there's something 364 00:23:30,720 --> 00:23:33,199 Speaker 1: going on because you have burned calories and if you 365 00:23:33,480 --> 00:23:36,520 Speaker 1: truly took in the same number that you knew you 366 00:23:36,520 --> 00:23:39,399 Speaker 1: should um, then it's a problem. All right. So they 367 00:23:39,440 --> 00:23:43,400 Speaker 1: go on here, that's saying talk about body fat and 368 00:23:43,760 --> 00:23:45,920 Speaker 1: read you the whole thing. But they say, keep in 369 00:23:45,960 --> 00:23:48,159 Speaker 1: mind that having a very low fat percentage is not 370 00:23:48,280 --> 00:23:51,080 Speaker 1: necessarily something to strive for. Again, that's not an issue 371 00:23:51,200 --> 00:23:55,800 Speaker 1: for most people. Other people that overshoot it. Yeah, again 372 00:23:56,200 --> 00:23:58,560 Speaker 1: that's in the group of exercising too much. These are 373 00:23:58,600 --> 00:24:02,119 Speaker 1: issues that need to be addressed. But we don't have 374 00:24:02,200 --> 00:24:04,640 Speaker 1: to worry about having a very low body fat percentage. 375 00:24:04,840 --> 00:24:06,399 Speaker 1: We just want to worry about being in the healthy 376 00:24:06,480 --> 00:24:08,760 Speaker 1: Let's get there. Let's get most people in the healthy percentage. 377 00:24:08,840 --> 00:24:11,119 Speaker 1: Then those people who are you know, really shooting for 378 00:24:11,359 --> 00:24:14,919 Speaker 1: or actually finding a very low body fat percentage especially 379 00:24:14,920 --> 00:24:19,400 Speaker 1: in an older age that I'm currently in, like fifty three, 380 00:24:19,520 --> 00:24:22,840 Speaker 1: that gets harder and harder people. So again that's something 381 00:24:22,840 --> 00:24:25,200 Speaker 1: we need to worry about. It's not really an issue. 382 00:24:25,440 --> 00:24:28,040 Speaker 1: And they finish up this question by saying most athletes 383 00:24:28,119 --> 00:24:30,720 Speaker 1: performed better in the low fat rather than the very 384 00:24:30,760 --> 00:24:37,120 Speaker 1: low fat range. Athletes know that at all. Lead athletes definitely, 385 00:24:37,240 --> 00:24:39,040 Speaker 1: and there's a fine line and they have to walk 386 00:24:39,080 --> 00:24:41,639 Speaker 1: that line and that's why their performance suffers. Sometimes they 387 00:24:41,680 --> 00:24:46,440 Speaker 1: overshoot it. But again, not really something we need to 388 00:24:46,480 --> 00:24:48,000 Speaker 1: waste a lot of time for, especially in a ten 389 00:24:48,119 --> 00:24:50,560 Speaker 1: question exercise i Q test. Again, you may think I'm 390 00:24:50,600 --> 00:24:56,520 Speaker 1: being overly critical. It's it's it's warranted. Okay, number five, 391 00:24:56,600 --> 00:24:58,320 Speaker 1: If you've warmed up your muscles for at least ten 392 00:24:58,359 --> 00:25:01,760 Speaker 1: minutes prior to exercising, a cool down after a workout 393 00:25:02,440 --> 00:25:08,160 Speaker 1: isn't necessary. Once again, what kind of exercise? What if 394 00:25:08,200 --> 00:25:11,600 Speaker 1: some so many people have no idea? You know, many 395 00:25:11,600 --> 00:25:15,720 Speaker 1: of you listening, You're you're intermediate to advanced, you go tom, 396 00:25:15,720 --> 00:25:20,040 Speaker 1: You're you're being no. You're gonna have people who think 397 00:25:20,520 --> 00:25:24,679 Speaker 1: they got on, they did their walk, treadmill outside and 398 00:25:24,680 --> 00:25:28,240 Speaker 1: that they need a cool down because the answer is false. 399 00:25:28,359 --> 00:25:30,399 Speaker 1: And this was one where I would have said, if 400 00:25:30,440 --> 00:25:32,360 Speaker 1: you wanted, we must at least ten minutes proud of exercising. 401 00:25:32,400 --> 00:25:36,320 Speaker 1: A cool down after workout isn't necessary? Well, maybe we're true, 402 00:25:36,640 --> 00:25:39,840 Speaker 1: depends on what you did. And they go on to 403 00:25:39,840 --> 00:25:42,720 Speaker 1: say slow static stretching is highly recommended after a workout, 404 00:25:43,080 --> 00:25:49,280 Speaker 1: although for athletes more active stretching is recommended. Why why 405 00:25:49,920 --> 00:25:53,240 Speaker 1: And this starts to go what do they mean by workout? 406 00:25:53,320 --> 00:25:56,879 Speaker 1: So this starts to slowly clarify for someone like me 407 00:25:57,000 --> 00:26:00,119 Speaker 1: who's done this a really long time. Well, okay, so 408 00:26:00,160 --> 00:26:06,960 Speaker 1: they're saying must be not very intense. Are they saying 409 00:26:07,000 --> 00:26:12,280 Speaker 1: that athletes work out intensely? But why would an athlete 410 00:26:12,400 --> 00:26:18,639 Speaker 1: need more active stretching. It's just it. It's confusing at best. Okay, 411 00:26:18,720 --> 00:26:21,400 Speaker 1: what's the difference? Right? But they took it a step further. 412 00:26:21,440 --> 00:26:23,560 Speaker 1: They say it will aid in cooling your muscles down 413 00:26:23,600 --> 00:26:29,359 Speaker 1: and reduce tightness and soreness. No, seree, Bob soreness. So 414 00:26:29,440 --> 00:26:33,080 Speaker 1: if I do a workout and then do a cool down, 415 00:26:34,240 --> 00:26:37,600 Speaker 1: and again, what is that workout the soreness? I have 416 00:26:37,720 --> 00:26:39,960 Speaker 1: done podcasts on this in the past. What I think 417 00:26:40,000 --> 00:26:42,560 Speaker 1: they are alluding to here. I think, and this is 418 00:26:42,560 --> 00:26:47,879 Speaker 1: a stretch because it's giving them more exercise science knowledge 419 00:26:47,920 --> 00:26:52,760 Speaker 1: than they might be um then they might have, but 420 00:26:54,400 --> 00:26:58,360 Speaker 1: soreness they've The myth has been for many years that, well, 421 00:26:58,560 --> 00:27:00,359 Speaker 1: you want to work the lactic acid it out of 422 00:27:00,400 --> 00:27:04,320 Speaker 1: your system and a cool down helps do that. And 423 00:27:04,359 --> 00:27:07,360 Speaker 1: that's true. You know, doing five to ten minutes after 424 00:27:07,359 --> 00:27:09,919 Speaker 1: going to the track a cool down run, as many 425 00:27:10,080 --> 00:27:13,639 Speaker 1: runners will do, triathletes, whatever, rowers, you know, you do 426 00:27:13,680 --> 00:27:15,639 Speaker 1: a cool down. It's too flush the lactic acid out 427 00:27:15,680 --> 00:27:20,280 Speaker 1: of your system. But two things. Number one, that lactic acid. 428 00:27:20,320 --> 00:27:22,480 Speaker 1: So the people who say you should get a massage 429 00:27:22,520 --> 00:27:25,000 Speaker 1: the day after a marathon to get that lactic acid 430 00:27:25,000 --> 00:27:26,919 Speaker 1: out of your system, it's gone. It's been gone for 431 00:27:26,960 --> 00:27:31,320 Speaker 1: a long time, okay. And the people who say that 432 00:27:31,480 --> 00:27:35,640 Speaker 1: lactic acid is what makes you sure, the current research says, no, sure, Bob. 433 00:27:36,440 --> 00:27:39,840 Speaker 1: It's the eccentric contractions. It is the small tears in 434 00:27:39,920 --> 00:27:42,480 Speaker 1: the muscle tissue that delayed on set muscle soreness. You 435 00:27:42,560 --> 00:27:45,360 Speaker 1: feel not one but two days after a workout or 436 00:27:45,560 --> 00:27:48,280 Speaker 1: after a really hard event like a marathon. You know, 437 00:27:48,400 --> 00:27:50,399 Speaker 1: next day and then two days after as well. It's 438 00:27:50,440 --> 00:27:55,480 Speaker 1: that lactic acid and no real cool down is going 439 00:27:55,520 --> 00:27:59,720 Speaker 1: to help with the soreness. So again, by saying soreness, 440 00:27:59,760 --> 00:28:01,639 Speaker 1: you could now be playing into the lactic acid. You're 441 00:28:01,640 --> 00:28:05,080 Speaker 1: playing into massage, You're playing into wasted time depending on 442 00:28:05,240 --> 00:28:10,479 Speaker 1: what you've done. So is stretching a good idea? Sure 443 00:28:10,720 --> 00:28:14,080 Speaker 1: of course, tight muscles that are overly tight are going 444 00:28:14,080 --> 00:28:22,879 Speaker 1: to be problematic. When you are done with a cardiovascular 445 00:28:22,960 --> 00:28:25,639 Speaker 1: type workout, your bodies are warm, and that is a 446 00:28:25,680 --> 00:28:32,040 Speaker 1: better time according to research, to do static stretching. It depends. 447 00:28:32,960 --> 00:28:35,840 Speaker 1: It depends, and I want to maximize your time and 448 00:28:35,880 --> 00:28:38,280 Speaker 1: I don't want you doing which is it's so easy 449 00:28:38,320 --> 00:28:40,520 Speaker 1: to say, yes, you should do a ten minute warm up, 450 00:28:40,560 --> 00:28:42,920 Speaker 1: you should do a ten minute cool Oh my gosh, 451 00:28:43,120 --> 00:28:45,720 Speaker 1: people are like, forget it. Then I'm not doing the workout. 452 00:28:47,240 --> 00:28:51,840 Speaker 1: So this is part of the whole aspect of coaching 453 00:28:51,880 --> 00:28:54,560 Speaker 1: and prescribing workouts and trying to get people to do 454 00:28:54,680 --> 00:29:00,920 Speaker 1: what be consistent. It can't be making it hard, then 455 00:29:00,960 --> 00:29:03,920 Speaker 1: it needs to be. So you need to be more specific. 456 00:29:04,880 --> 00:29:10,040 Speaker 1: Ten question exercise i Q test well, don't do it 457 00:29:10,160 --> 00:29:12,200 Speaker 1: or use the words that you need to use. The 458 00:29:12,240 --> 00:29:16,600 Speaker 1: clarifications okay can be done Number six, Exercise can be 459 00:29:16,600 --> 00:29:19,719 Speaker 1: beneficial for people suffering from asthma. Awesome, don't even need 460 00:29:19,760 --> 00:29:22,400 Speaker 1: to go into this one much plays into so many 461 00:29:22,440 --> 00:29:26,800 Speaker 1: people who you know have issues like asthma or you know, 462 00:29:26,920 --> 00:29:33,200 Speaker 1: different arthritis type issues. Just about every issue, and this 463 00:29:33,280 --> 00:29:37,120 Speaker 1: is not an exaggeration. Almost every issue that people might have, 464 00:29:38,560 --> 00:29:43,880 Speaker 1: exercise will make better within reason, within moderation, and some 465 00:29:44,000 --> 00:29:51,920 Speaker 1: that are incredibly counterintuitive, including arthritis. Moving more is generally 466 00:29:52,720 --> 00:29:56,480 Speaker 1: recommended for people with joint issues. Now again, you have 467 00:29:56,520 --> 00:30:00,320 Speaker 1: to be smart, but our bodies were meant to move, 468 00:30:01,640 --> 00:30:05,200 Speaker 1: and they flush out the waste products and bring in 469 00:30:05,280 --> 00:30:10,360 Speaker 1: nutrients through compression. Our knees are hips. So I love this. 470 00:30:10,400 --> 00:30:13,880 Speaker 1: Actualise can beneficial from people suffering from mass but absolutely so. 471 00:30:13,920 --> 00:30:17,480 Speaker 1: This is where you're they're saying, it's not excuse, it's 472 00:30:17,480 --> 00:30:19,480 Speaker 1: not an excuse, and let me just read you the 473 00:30:19,480 --> 00:30:23,120 Speaker 1: first sentence. Exercise can actually help asthmatics reduce stress, sleep better, 474 00:30:23,320 --> 00:30:28,440 Speaker 1: and feel more energized. Of course. Okay, number seven, I 475 00:30:28,600 --> 00:30:31,760 Speaker 1: love this one. Most women can't build muscles like men 476 00:30:31,800 --> 00:30:35,760 Speaker 1: because they don't have enough testosterone. What are they talking 477 00:30:35,800 --> 00:30:41,600 Speaker 1: about here? The subtle yet not bulk myth that I 478 00:30:41,720 --> 00:30:45,400 Speaker 1: will I have talked about for decades, and unfortunately we'll 479 00:30:45,400 --> 00:30:48,400 Speaker 1: have to continue talking about because of the myth out there. 480 00:30:48,440 --> 00:30:54,840 Speaker 1: But you play into it really badly in their opening sentence, 481 00:30:56,480 --> 00:30:59,120 Speaker 1: Oh my heart, I just went up a little. Okay, 482 00:30:59,360 --> 00:31:01,520 Speaker 1: most women can't build muscles like men because they don't 483 00:31:01,560 --> 00:31:05,280 Speaker 1: have enough testosterone, And the answer is true. But then 484 00:31:05,680 --> 00:31:10,840 Speaker 1: here's their opening answer. Although there are some women who 485 00:31:10,880 --> 00:31:13,600 Speaker 1: may have the genetic makeup to look like Vin Diesel 486 00:31:13,760 --> 00:31:20,800 Speaker 1: or the Incredible Hulk, it is generally quite rare. Um 487 00:31:20,920 --> 00:31:25,720 Speaker 1: The Incredible Hulk doesn't have the genetic makeup to look 488 00:31:25,760 --> 00:31:32,400 Speaker 1: like the Incredible Hulk. Lufer Rigno, who played the Incredible Hulk, 489 00:31:33,360 --> 00:31:38,400 Speaker 1: was a bodybuilder who took a lot of performance enhancing drugs. 490 00:31:38,560 --> 00:31:42,760 Speaker 1: He will tell you that. So there are are there 491 00:31:42,800 --> 00:31:45,320 Speaker 1: some women who may have the genetic makeup to look 492 00:31:45,360 --> 00:31:47,080 Speaker 1: like either of those people. And I don't want to 493 00:31:47,080 --> 00:31:50,960 Speaker 1: even I don't need to talk about Vin Diesel, uh 494 00:31:51,480 --> 00:31:57,040 Speaker 1: be darn hard the Incredible Hulk. Yeah, even if they 495 00:31:57,080 --> 00:32:01,760 Speaker 1: took the same performance enhanced and drugs that bodybuilders take 496 00:32:02,040 --> 00:32:06,640 Speaker 1: to look that big, to get that big, they're not 497 00:32:06,680 --> 00:32:08,280 Speaker 1: going to be that big because they don't have enough 498 00:32:08,320 --> 00:32:12,480 Speaker 1: successor to begin with, so to say that you are 499 00:32:12,640 --> 00:32:17,240 Speaker 1: automatically flipping out hackful lot of women. Wait a minute, 500 00:32:17,760 --> 00:32:20,160 Speaker 1: what if I'm that person? You're not. No one is 501 00:32:21,080 --> 00:32:23,560 Speaker 1: no women have the genetic makeup to look like the 502 00:32:23,600 --> 00:32:30,120 Speaker 1: Incredible Hulk. It's not quite rare. It's impossible. And I 503 00:32:30,160 --> 00:32:32,360 Speaker 1: want to just end this question right here. But there's 504 00:32:32,360 --> 00:32:36,280 Speaker 1: one more sentence. They say, so, there's nothing wrong with 505 00:32:36,360 --> 00:32:40,640 Speaker 1: including a strength training routine into an exercise program, and 506 00:32:40,680 --> 00:32:43,600 Speaker 1: then in parentheses, thank goodness, they qualified and say, and 507 00:32:43,600 --> 00:32:48,600 Speaker 1: it is actually highly recommended see question three. But don't 508 00:32:48,600 --> 00:32:54,600 Speaker 1: even put in so there's nothing wrong You're You're basically 509 00:32:54,640 --> 00:33:00,120 Speaker 1: saying you may be that person. You may have the 510 00:33:00,240 --> 00:33:05,040 Speaker 1: genetic capacity to look like the Incredible Hulk. Are you 511 00:33:05,160 --> 00:33:07,640 Speaker 1: kidding me? You have like four sentences, and you blew 512 00:33:07,680 --> 00:33:10,520 Speaker 1: it in the first in one of the most important 513 00:33:10,960 --> 00:33:14,640 Speaker 1: reasons why women fail to achieve their healthiest best bodies 514 00:33:14,720 --> 00:33:18,000 Speaker 1: is the fear of bulk. You just added to it 515 00:33:18,200 --> 00:33:23,160 Speaker 1: incredibly well, And don't say there's nothing wrong with including 516 00:33:23,160 --> 00:33:27,640 Speaker 1: a strength training routine, Just say it's essential for men 517 00:33:27,680 --> 00:33:35,520 Speaker 1: and women to live their best lives. All right, all right? 518 00:33:35,800 --> 00:33:38,760 Speaker 1: Number eight, Thank goodness, there's no best time to work out, 519 00:33:39,080 --> 00:33:46,640 Speaker 1: absolutely right, perfect, Stop writing those articles, and their answer 520 00:33:46,640 --> 00:33:50,520 Speaker 1: is perfect, you know, civil truth is the best time. 521 00:33:50,560 --> 00:33:52,640 Speaker 1: It exercises, time when it is most convenient. As long 522 00:33:52,720 --> 00:33:55,920 Speaker 1: as you work at it doesn't matter when perfect. Here 523 00:33:55,960 --> 00:33:58,160 Speaker 1: we go though, all right? Last two. In order to 524 00:33:58,200 --> 00:34:03,440 Speaker 1: lose weight, exercise must be intense tough, they say. Although 525 00:34:03,440 --> 00:34:06,000 Speaker 1: intense exercises beneficial in the long run and does improve 526 00:34:06,040 --> 00:34:09,440 Speaker 1: aerobic capacity more than lighter moderate workouts do in other areas, 527 00:34:09,520 --> 00:34:12,919 Speaker 1: the latter is just as good, if not better. Why 528 00:34:13,000 --> 00:34:16,359 Speaker 1: say that? I understand why they say, because some people 529 00:34:16,360 --> 00:34:18,040 Speaker 1: don't want to work out hard. But we need to 530 00:34:18,080 --> 00:34:20,439 Speaker 1: do both, is my point. And now we're playing into 531 00:34:20,480 --> 00:34:23,880 Speaker 1: that myth of one is better than the other. Now 532 00:34:24,000 --> 00:34:31,600 Speaker 1: we need to do both, and truthfully, the moderate, the 533 00:34:31,640 --> 00:34:34,239 Speaker 1: easy to moderate activity is going to take longer. Right, 534 00:34:34,320 --> 00:34:35,880 Speaker 1: we need to do both, and we need to do 535 00:34:36,000 --> 00:34:38,720 Speaker 1: much more of the easy to moderate. The intense should 536 00:34:38,719 --> 00:34:40,719 Speaker 1: be again depending on who you are and your goals 537 00:34:40,719 --> 00:34:43,239 Speaker 1: and all that stuff, your fitness level. But I'm throwing 538 00:34:43,239 --> 00:34:48,319 Speaker 1: out and top athletes will do of their training at 539 00:34:48,360 --> 00:34:52,800 Speaker 1: base level, like slow, steady based stuff cardio and strength. 540 00:34:53,160 --> 00:34:59,800 Speaker 1: And then twenty is the intense stuff. They go on 541 00:34:59,840 --> 00:35:02,759 Speaker 1: to say, non strenuous exercise reduces stress, blood pressure, and 542 00:35:02,800 --> 00:35:06,360 Speaker 1: anxiety just as much as strenuous exercise does. Furthermore, the 543 00:35:06,440 --> 00:35:09,080 Speaker 1: risk of developing certain diseases. I'm gonna get it. That's 544 00:35:09,120 --> 00:35:12,640 Speaker 1: just gonna confuse you. But it's it's here, they go, this, 545 00:35:12,640 --> 00:35:15,080 Speaker 1: this is this is where I said I have to 546 00:35:15,120 --> 00:35:18,080 Speaker 1: do a podcast on this, although all the other points 547 00:35:18,080 --> 00:35:20,440 Speaker 1: were a big part of it as well. But they say, 548 00:35:20,440 --> 00:35:23,120 Speaker 1: in terms of weight control, moderate workouts like walking are 549 00:35:23,200 --> 00:35:27,120 Speaker 1: just as effective as vigorous exercises such as jogging. In 550 00:35:27,160 --> 00:35:30,200 Speaker 1: other words, running a mile burns the same calories is 551 00:35:30,320 --> 00:35:32,560 Speaker 1: walking a mile. In this case, the amount of calories 552 00:35:32,560 --> 00:35:35,319 Speaker 1: burn depends on not how fast the person runs, but 553 00:35:35,440 --> 00:35:39,880 Speaker 1: the distance covered. That is completely and totally false. And 554 00:35:39,920 --> 00:35:41,719 Speaker 1: if you don't believe me, listen to the podcast I 555 00:35:41,760 --> 00:35:43,400 Speaker 1: did on that is walking a mile the same as 556 00:35:43,440 --> 00:35:48,240 Speaker 1: running a mile? No? No, Because running is falling forward, 557 00:35:48,880 --> 00:35:51,080 Speaker 1: you have two feet off the ground at any given time. 558 00:35:51,200 --> 00:35:55,640 Speaker 1: The caloric value expenditure cost of running versus walking is 559 00:35:55,680 --> 00:35:59,040 Speaker 1: not the same. Even though many smart people, including my 560 00:35:59,480 --> 00:36:03,520 Speaker 1: marathon on running uncle who went to m I t 561 00:36:04,320 --> 00:36:06,239 Speaker 1: this was this was a myth. Is a myth that's 562 00:36:06,239 --> 00:36:11,400 Speaker 1: been around forever, and it's been debunked by science. Like heart, 563 00:36:11,800 --> 00:36:16,839 Speaker 1: this is not like, this is not I was gonna say, 564 00:36:16,840 --> 00:36:20,080 Speaker 1: open for debate. Everything is open for debate. But walking 565 00:36:20,120 --> 00:36:25,120 Speaker 1: a mile does not have the same metabolic cost as 566 00:36:25,239 --> 00:36:31,000 Speaker 1: running a mile. And they go on to say an 567 00:36:31,000 --> 00:36:36,880 Speaker 1: actuality light exercises potentially more effective than vigorous exercise because 568 00:36:36,920 --> 00:36:40,360 Speaker 1: most people can walk more than they can run. I 569 00:36:40,440 --> 00:36:45,080 Speaker 1: get it, But you could do both, because they're saying 570 00:36:45,120 --> 00:36:48,400 Speaker 1: most people can walk more than they can run, and 571 00:36:48,520 --> 00:36:51,920 Speaker 1: you should, but you should also run. It's not an 572 00:36:51,960 --> 00:36:58,600 Speaker 1: all or nothing proposition. The two together. It's like chocolate 573 00:36:58,640 --> 00:37:03,120 Speaker 1: and peanut butter. People, they're both great separately, but together 574 00:37:05,480 --> 00:37:10,840 Speaker 1: my favorite candy. All Right, So, yes, walking is good, 575 00:37:11,040 --> 00:37:16,640 Speaker 1: ellipticals are good. But don't put this bad science out 576 00:37:16,640 --> 00:37:20,719 Speaker 1: there when your whole premise of this test is two 577 00:37:20,760 --> 00:37:26,640 Speaker 1: debunk myths. And that's that's one that's confusing too many 578 00:37:26,760 --> 00:37:29,000 Speaker 1: when it comes to running a mile versus walking a mile. 579 00:37:29,120 --> 00:37:31,880 Speaker 1: Running is not that. It's not just the distance, people, 580 00:37:32,600 --> 00:37:36,400 Speaker 1: it is the speed. All right. Finally, wrap this all 581 00:37:36,480 --> 00:37:38,680 Speaker 1: up as long as you do thirty minutes of cardio exercise. 582 00:37:39,160 --> 00:37:43,880 Speaker 1: Strength training isn't necessary. No, and I love this. They 583 00:37:43,920 --> 00:37:46,520 Speaker 1: say a combination, it's false. Combination of strength training and 584 00:37:46,560 --> 00:37:49,439 Speaker 1: arobic exercise is ideal for heart health. It's a deal 585 00:37:49,520 --> 00:37:53,560 Speaker 1: for all health people. They're specifying hearts here, I get it, 586 00:37:53,880 --> 00:37:56,520 Speaker 1: and then they go into l D L cholesterol HDL 587 00:37:56,640 --> 00:38:02,279 Speaker 1: all important, all important. And there's so many benefits to 588 00:38:02,320 --> 00:38:05,160 Speaker 1: strength training that people don't realize, and vice versa with 589 00:38:05,200 --> 00:38:09,200 Speaker 1: cardio as well. That's what my show is about. So 590 00:38:09,280 --> 00:38:15,799 Speaker 1: my books are about that, the oversimplification that there isn't 591 00:38:16,120 --> 00:38:23,480 Speaker 1: one benefit, and oftentimes there are benefits that our counterintuitive 592 00:38:24,160 --> 00:38:29,879 Speaker 1: to strength training, to cardio too, mental training. And so 593 00:38:30,280 --> 00:38:34,480 Speaker 1: while I like what this test was trying to do, 594 00:38:36,120 --> 00:38:40,120 Speaker 1: it did the opposite. But it gave me content for 595 00:38:40,160 --> 00:38:42,440 Speaker 1: the show, content that I wasn't ready for. But like 596 00:38:42,480 --> 00:38:44,520 Speaker 1: I said, that's one thing I love about my job, 597 00:38:44,760 --> 00:38:47,160 Speaker 1: and I love about this podcast and the new book 598 00:38:47,200 --> 00:38:51,239 Speaker 1: I'm writing as well. I get to just vent, and 599 00:38:51,400 --> 00:38:55,920 Speaker 1: in my venting, you benefit, we all benefit. I get 600 00:38:55,920 --> 00:38:58,799 Speaker 1: an outlet because, as I said, no one raises my 601 00:38:58,800 --> 00:39:04,680 Speaker 1: heart rate, nothing except this stuff. Stuff that's preventing you 602 00:39:04,719 --> 00:39:07,040 Speaker 1: from living your best life, stuff that is confusing you 603 00:39:07,480 --> 00:39:10,000 Speaker 1: bad signs, and don't start with the premise that you 604 00:39:10,040 --> 00:39:12,799 Speaker 1: are debunking the myths when you're adding to them. Have 605 00:39:12,920 --> 00:39:17,359 Speaker 1: it fact checked. Just grab an exercise physiologist, say, does 606 00:39:17,560 --> 00:39:20,319 Speaker 1: all of this makes sense? Are we wording this the 607 00:39:20,400 --> 00:39:24,200 Speaker 1: right way? Is this the right finding walking versus running 608 00:39:24,200 --> 00:39:30,600 Speaker 1: a mile? Anyway? There you go the show. I didn't 609 00:39:30,640 --> 00:39:34,200 Speaker 1: know I was gonna do till I happened upon this. 610 00:39:35,440 --> 00:39:39,799 Speaker 1: All right, it's important, This is all important. All of 611 00:39:39,840 --> 00:39:45,759 Speaker 1: this misinformation in its aggregate is problematic beyond belief. It 612 00:39:45,840 --> 00:39:49,360 Speaker 1: wastes your time and it SAPs you of the belief 613 00:39:49,440 --> 00:39:53,160 Speaker 1: that you can make change. When you do the right 614 00:39:53,239 --> 00:39:58,440 Speaker 1: things in the right amount, in the right way, consistently, 615 00:39:59,160 --> 00:40:04,399 Speaker 1: it gets easy and you see results, incredible results. That's 616 00:40:04,480 --> 00:40:07,560 Speaker 1: not what people are selling. They're selling bad information, bad products, 617 00:40:07,560 --> 00:40:14,239 Speaker 1: bad programs. All right, excessive moderation. I feel better. Thank 618 00:40:14,280 --> 00:40:15,719 Speaker 1: you for listening again, if you want to reach out. 619 00:40:15,760 --> 00:40:18,360 Speaker 1: Tom h Fit is my Instagram as well as Twitter, 620 00:40:18,400 --> 00:40:21,239 Speaker 1: tom h Fit. I just posted the eleven minutes scientifically 621 00:40:21,239 --> 00:40:25,840 Speaker 1: based cardio workout. I'm sore. She just did it the 622 00:40:25,880 --> 00:40:28,400 Speaker 1: other day and now I'm sore because it's different. It 623 00:40:28,480 --> 00:40:31,960 Speaker 1: was eleven minutes of something I'm not used to doing normally. 624 00:40:32,239 --> 00:40:35,800 Speaker 1: Variation is everything. More you listen to the show, the 625 00:40:35,880 --> 00:40:37,719 Speaker 1: more you're gonna hear me say that over and over 626 00:40:37,760 --> 00:40:40,759 Speaker 1: and over again. All right, Tom h fit though again 627 00:40:40,840 --> 00:40:42,880 Speaker 1: Instagram and Twitter. If you want to reach out questions, comments, 628 00:40:42,880 --> 00:40:45,600 Speaker 1: you can go to Fitness disrupted dot com. Email me 629 00:40:45,640 --> 00:40:48,000 Speaker 1: through the site as well. Thank you for listening. My 630 00:40:48,080 --> 00:40:50,480 Speaker 1: most recent book is The Micro Workout Plan. As I said, 631 00:40:50,480 --> 00:40:52,759 Speaker 1: I'm so excited to be bringing you my first ever 632 00:40:52,800 --> 00:40:56,279 Speaker 1: non prescriptive book. Uh, finishing up that proposal. Hopefully that 633 00:40:56,280 --> 00:40:58,840 Speaker 1: will be out in a year or so. I'm not 634 00:40:58,880 --> 00:41:01,719 Speaker 1: gonna tell you that because I get yelled at by 635 00:41:02,600 --> 00:41:04,640 Speaker 1: my agent and publishers and say, don't tell people that 636 00:41:04,840 --> 00:41:08,520 Speaker 1: they're not willing to wait. Yeah you are, but oh 637 00:41:08,560 --> 00:41:13,200 Speaker 1: listen somewhat. Uh. Anyway, thank you for listening. Remember, we 638 00:41:13,320 --> 00:41:16,400 Speaker 1: all control three things, how much we move, what we 639 00:41:16,440 --> 00:41:20,640 Speaker 1: put into our mouths, and our attitudes, and that is awesome. 640 00:41:21,320 --> 00:41:24,560 Speaker 1: I am Tom Holland This is Fitness Disrupted, Believe in yourself. 641 00:41:28,480 --> 00:41:31,840 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 642 00:41:31,920 --> 00:41:34,719 Speaker 1: more podcasts from my Heart Radio, visit the I Heart 643 00:41:34,800 --> 00:41:38,200 Speaker 1: Radio app. Apple podcasts, or wherever you listen to your 644 00:41:38,239 --> 00:41:39,080 Speaker 1: favorite shows.