Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.
Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So
Speaker 1: I was on the Information super Highway the other day
Speaker 1: doing some research and I got distracted, as I commonly do,
Speaker 1: came across an exercise I Q test. Now wasn't what
Speaker 1: I was looking for we're doing research about, but I
Speaker 1: took it. I had to right ten questions and their
Speaker 1: problems after I finished the test and got the results back.
Speaker 1: So in other words, they scored the test and I
Speaker 1: got a hundred, and anyone who's in this business doing
Speaker 1: anything fitness related, darn well better get a hundred on
Speaker 1: this test. I guarantee you there are many that wouldn't.
Speaker 1: And that includes the questions where I knew the answer
Speaker 1: they wanted wasn't the answer that is based on the
Speaker 1: current research, and it's worded so vaguely, as I will
Speaker 1: point out, and that's a problem. But I realize that
Speaker 1: this is just one of a myriad things you are
Speaker 1: bombarded with all day long when it comes to exercise
Speaker 1: and nutrition and motivation. This is a problem. And after
Speaker 1: I took the test, I didn't plan on doing a
Speaker 1: show about it, but I said, this is exactly what
Speaker 1: I need to do a show about, because they are
Speaker 1: doing the very thing they are trying or say that
Speaker 1: they are trying to prevent or trying to fix. The
Speaker 1: first sentence when you take this, there's a couple of
Speaker 1: short paragraphs to get started before you take the exercise
Speaker 1: i Q test, and the opening sentence is this test
Speaker 1: is designed to evaluate whether you are wise to the
Speaker 1: proliferation of exercise myths that have invaded our workouts. Sounds great,
Speaker 1: as you will soon find out they're adding to the problem.
Speaker 1: Now again, I love the fact that this was found.
Speaker 1: This is found within a psychology type website and well known.
Speaker 1: I don't need to bash specific things or just need
Speaker 1: to point out where the problems are, and I could
Speaker 1: very well do it. This is all public domain information.
Speaker 1: I don't I don't like going there unless I absolutely
Speaker 1: have to, which is extremely rare. And I love the
Speaker 1: fact that is one of these questions will specify that
Speaker 1: they are making the connection of exercise too mental health
Speaker 1: and all those benefits. Huge awesome, But when your opening
Speaker 1: sentences you're trying to see whether or not people are
Speaker 1: wise to the myths, and you're actually adding to them.
Speaker 1: We're at the very least making you know, well, they're
Speaker 1: adding to them, and they're adding confusion to the whole
Speaker 1: world of workouts. You kind of have to stay in
Speaker 1: your lane. You have to stay in your lane. And
Speaker 1: if you don't want to stay in your lane, which
Speaker 1: again I love the fact that they're making this connection
Speaker 1: exercise and you know, and the brain and stress and
Speaker 1: anxiety and performance something I am all about. But if
Speaker 1: you're going to go there, have someone in the exercise
Speaker 1: science world check your work. It's a good idea. All right.
Speaker 1: So when we come back from the break, I'm going
Speaker 1: to get into these hand questions, break them down because
Speaker 1: the clarification of the problems that I had with this
Speaker 1: test are very worth discussing. They are the very things
Speaker 1: that again you're getting bombarded with and you just you
Speaker 1: don't even know. I would argue people just reading it
Speaker 1: and it's and it's adding to the myths and adding
Speaker 1: to the confusion and adding to the the stuff that
Speaker 1: is keeping you from getting your results from living your
Speaker 1: best life. All right, quick break. When we go back
Speaker 1: on me to get right to it, the exercise i
Speaker 1: Q test will be right back all right, talking about
Speaker 1: just an exercise i Q test that I found online
Speaker 1: took and when I got the answers back and their
Speaker 1: explanations they're have, I said, this has to be a show,
Speaker 1: and it brought back memories. I actually wrote a trainer
Speaker 1: test years ago for one of my first contract writing jobs.
Speaker 1: I think it actually it was my first. My very
Speaker 1: first contract writing job was for a now defunct, long defunct,
Speaker 1: long out of print magazine called Metro Sports Magazine, and
Speaker 1: it was free and it was found in all the
Speaker 1: gyms in the I was gonna say New York City,
Speaker 1: but it was all over the East Coast, and I
Speaker 1: remember it was so exciting. I actually delivered a gave
Speaker 1: a lecture at I think it was the Marine Yeah,
Speaker 1: it was the Marine Corps Marathon, many many years ago,
Speaker 1: and the editor of this free fitness newspaper came up
Speaker 1: to me after and said, hey, would you like to
Speaker 1: write a regular column called in the Gym? I was like,
Speaker 1: oh my gosh, yeah. It was so fun. So one
Speaker 1: of my and I kind of had free license. I
Speaker 1: had to run the topics by him, but I don't
Speaker 1: think he ever really said no. He may have tweaked
Speaker 1: the ideas here and there, but he let me write
Speaker 1: an article called the trainer Test. Basically, it was ten
Speaker 1: questions that you were supposed to give your trainer to
Speaker 1: see if they were qualified. I got a lot of
Speaker 1: angry or they got a lot of angry letters from trainers,
Speaker 1: and it was justified. So anyway, I digress. But the
Speaker 1: exercise i Q test, this is really important to discuss.
Speaker 1: So I read you the first sentence. Let me read
Speaker 1: you the rest of that first paragraph that you would
Speaker 1: read before taking this test. I read you the first
Speaker 1: and it follows with what is the right way to exercise?
Speaker 1: What habits can make working out damaging instead of healthy?
Speaker 1: That third sentence, what habits can make working out damaging
Speaker 1: instead of healthy? Do we need that in an exercise
Speaker 1: i Q test? Is that really the problem? It's like
Speaker 1: the studies and the articles on too much exercise. We
Speaker 1: are so not even remotely close to that being an issue.
Speaker 1: Nor are we worried about people's habits when it comes
Speaker 1: to working out that are damaging. Are there people that
Speaker 1: do that? Yeah? Yeah? And is one of my major
Speaker 1: goals of the three to help you get the greatest results,
Speaker 1: shortest amount of time, at least likelihood of injury, people. Yeah,
Speaker 1: but when this is within the opening paragraph of exercise
Speaker 1: i Q test, what is that doing? It is giving
Speaker 1: those people again an excuse, adding to confusion. I'm doing
Speaker 1: too much. The people that have to worry about doing
Speaker 1: too much are such a small person, Titch, And to
Speaker 1: tell you the truth, probably not the people who are
Speaker 1: going to take this i Q test or believe any
Speaker 1: of the stuff they're in. Okay, so we don't need that.
Speaker 1: What happens can make working out damaging instead of healthy.
Speaker 1: Is that important? Of course it is? Is Is that a problem? No, cut,
Speaker 1: your vascar disease is a problem. Cut your vascular disease
Speaker 1: does not come about from people doing too much exercise.
Speaker 1: So if anything, we should probably air on the side
Speaker 1: of pushing people to do more because the vast majority
Speaker 1: are not going to do too much, and we can
Speaker 1: worry about that later because truthfully, the body is such
Speaker 1: a smart machine and wasn't. Again, I don't want anyone
Speaker 1: to get injured, But overtraining and things like that, you
Speaker 1: can recover from that heart attack stroke. That's kind of
Speaker 1: a bigger problem. So you see where I'm going here.
Speaker 1: So right in this opening paragraph where they're trying to
Speaker 1: get people ideally to exercise. They're saying, but we're gonna,
Speaker 1: you know, tell you if you're doing too much, your
Speaker 1: your body will tell you. Okay, it's not the problem,
Speaker 1: all right, I have to start with that. Say one
Speaker 1: more time though. I love the fact that this is
Speaker 1: a test on a psychology site and that we are
Speaker 1: making that so important connection, the mind body connection that yeah,
Speaker 1: a lot of people talk about. But do they really
Speaker 1: understand it, do they apply it? And what's the science
Speaker 1: behind it? All right, let's get right into it. Question
Speaker 1: number one. Before a workout, it's important to warm up
Speaker 1: your muscles e g. Jogging in place, jumping, jacks, et cetera.
Speaker 1: Anyone see the clearing problem right from the get go.
Speaker 1: I'm gonna read it again. This is where I wish
Speaker 1: I had the radio show and I could have people
Speaker 1: call in again. But let me read it again. Before workout,
Speaker 1: it's important to warm up your muscles. Let's just leave
Speaker 1: it to them. What jumps out at you right away?
Speaker 1: What freaking sorry kind of work out? What kind of
Speaker 1: workout is it? Cardio? Is it strength? Let's keep it
Speaker 1: broad and then within that, let's go, are you doing chest, shoulders,
Speaker 1: triceps are you doing a split routine of just strength.
Speaker 1: Are you doing a body weight circuit? Are you doing sprint? Uh?
Speaker 1: You know a track workout at the track to just
Speaker 1: say before a workout it's important to warm up your
Speaker 1: muscles is so flood from the get go. You may say, Tom,
Speaker 1: you're being overly you know, it's not that big a deal.
Speaker 1: It is. It actually is. And and even within the questions,
Speaker 1: it becomes a bigger problem within their questions and there advice.
Speaker 1: So you may think of being overly critical, but I'm not.
Speaker 1: This leads to the confusion. Okay, you gotta specify the workout.
Speaker 1: And I would argue, just from the way these questions
Speaker 1: are worded, they actually mean cardio, they don't mean strength.
Speaker 1: And so if you are going out for a three
Speaker 1: mile slow run, do you need to warm up? No?
Speaker 1: Guess what your warm up is that first mile? Should
Speaker 1: you sprint out of the gate? No? No, But of
Speaker 1: people aren't going even more than you're You're not going
Speaker 1: to do that. It's like warming up before marathon. You've
Speaker 1: got plenty of time, people, and so we need to
Speaker 1: clarify what. Okay, and this takes me back to when
Speaker 1: I came out with my first exercise videos that I've
Speaker 1: talked about before men many years ago, self produced, self funded,
Speaker 1: still selling today. One was a forty two minute total
Speaker 1: body workout with dumbbells doing your home cardio intervals strength
Speaker 1: circuit training format. When I started getting a lot of
Speaker 1: press for those videos, it was amazing that took off
Speaker 1: one of the first things to really start my career.
Speaker 1: Some people complained that there wasn't a long warm up
Speaker 1: and said this is flawed. The warm up was built in.
Speaker 1: The warm up was not as important because it was
Speaker 1: squats and bicep curls and push ups, but we were
Speaker 1: gradually warming up with the cardio intervals the way the
Speaker 1: workout was designed, and it was primarily basic strength moves
Speaker 1: and many of them single joint So in other words,
Speaker 1: if you're someone who's doing just arm workout one day,
Speaker 1: or especially someone who's doing micro workouts, you don't need
Speaker 1: to do the warm up that there talking about here.
Speaker 1: Is there a time and a place for for warmups,
Speaker 1: of course, and that time and place most often is
Speaker 1: when you're going to do high intensity training, when you're
Speaker 1: gonna ask your body to move fast and do ply
Speaker 1: metric moves like box jumps and burbies and things like that. Yes,
Speaker 1: then you want to get your body warmed up. But
Speaker 1: to say and have it be the first question before
Speaker 1: workout is important to warm up your muscles? That is
Speaker 1: problematic and let me I have to skip ahead here. Well,
Speaker 1: let me let me let me first finished with this paragraph. Uh.
Speaker 1: They go on to say warming up before exercising will
Speaker 1: increase oxygen and blood flow to your muscles. Totally true. Okay,
Speaker 1: Then they say decreasing the likelihood of overstraining or injury. No,
Speaker 1: it depends sure end plyometrics speed work, and yes, you
Speaker 1: want to warm your body up to get your core
Speaker 1: temperature up, all of those kind of things before certain workouts.
Speaker 1: And listen, if you have a lot of time and
Speaker 1: you don't mind a warm up, do it whatever you
Speaker 1: want so I can it hurt. You may not be
Speaker 1: the best use of your time, but when time is
Speaker 1: the number one reason people give for lack of exercise.
Speaker 1: And as they're gonna get here, this is where I'm
Speaker 1: gonna jump ahead. They recommend five to ten minute warm up,
Speaker 1: and then as I will read in another question, they
Speaker 1: talk about doing twenty minute workouts. So they also will
Speaker 1: talk about a cool down. So if you do a
Speaker 1: five to ten minute let's say ten minutes as they
Speaker 1: prescribe warm up and then the cool down, let's say
Speaker 1: that's five minutes five minutes exercise, which totally fine to
Speaker 1: pick up what you're gonna do if it's a micro workout.
Speaker 1: But they're talking about total body workout, so they're not
Speaker 1: doing the simple math that they're asking you to do.
Speaker 1: So that's a problem, okay, And yeah, I'll leave it
Speaker 1: at that. So again they finished up by saying, before
Speaker 1: your workout, do five to ten minutes of some type
Speaker 1: of aerobic warm up to get your muscles ready. If
Speaker 1: that workout as cardio and strip cart if you're doing
Speaker 1: your olliptical trainer for an hour, do you need to
Speaker 1: warm up? Your warm up is the first five to
Speaker 1: ten minutes at a slower pace, which your body is
Speaker 1: going to want to do anyway. I remember not understanding
Speaker 1: when I was younger, going to a five k race
Speaker 1: and seeing people warming up running before. I'm like, what
Speaker 1: are you doing? You're tiring yourself out. And then when
Speaker 1: I started getting competitive, I realized that to try to
Speaker 1: run fast to show up at a five k race
Speaker 1: and want to be competitive and just run. The body
Speaker 1: doesn't work that way. You need to warm up, so
Speaker 1: performance reasons, and yes, potentially injury prevention, but that's not
Speaker 1: what they're talking about here. It's not about a five
Speaker 1: k race. So it depends people. It depends. Okay, it's
Speaker 1: gonna go quicker. That was a problematic one to get
Speaker 1: us started. Number two regular, Some of these I agree with.
Speaker 1: Regular exercise can improve your mood and ability to deal
Speaker 1: with stress. Yes, yes, and yes, I have zero problem
Speaker 1: with this one. And again this is why I really
Speaker 1: like the fact that this study is study test is
Speaker 1: within this psychology type website, all right, And they go
Speaker 1: on to say, exercise has been known to be extremely
Speaker 1: effective when it comes to improving a bad or depressed
Speaker 1: mood by releasing endorphins. Working out helps you feel and
Speaker 1: look good. And I love that order. Yes, feel good.
Speaker 1: First listen, it's gonna take a while to lose weight,
Speaker 1: it's gonna take a while to change what happens in
Speaker 1: the mirror, what you see. You can feel good within
Speaker 1: minutes when you start moving, love it, and they finish up.
Speaker 1: In addition, exercises all have been shown to be a
Speaker 1: great stress buster, so when a tight deadline, tough boss,
Speaker 1: or annoying customers starting to get to you. Try going
Speaker 1: for a brisk walk. Absolutely awesome. And I have same
Speaker 1: somewhat agreement with the number three. All right, resistance weight
Speaker 1: training helps burn fat. And I understand this question like
Speaker 1: they're gonna try to see those people who think it's
Speaker 1: all about cardio. So what they're saying here is it's
Speaker 1: not just about cardio, it's about both, but it's not
Speaker 1: just about weight training. So you get the people to say,
Speaker 1: don't do any cardio for weight loss, and then the
Speaker 1: other end of the spectrum, you need both, right, And
Speaker 1: so this question is targeted at those people who think
Speaker 1: that it's all about cardio. It's not. You need to
Speaker 1: do both. And one of the reasons they how I
Speaker 1: is that resistance training improves metabolism and as a result,
Speaker 1: helps you burn more calories. Totally all right, But here's
Speaker 1: the problem within this question and their answer. They say,
Speaker 1: although some people may prefer targeting a specific area, and
Speaker 1: then they have quotations, I want bigger biceps, and I
Speaker 1: want to reduce the size of my thighs, and all
Speaker 1: around strength training workout is best is best. They're not
Speaker 1: saying you can't spot reduce, and they should have. You
Speaker 1: can't reduce the size of your thighs by just doing
Speaker 1: spot reduction exercises. So they are playing into that myth
Speaker 1: without debunking it right here, because they're saying in all
Speaker 1: around strength training work at is best. They're not saying
Speaker 1: it can't be done, which it cannot. You cannot tell
Speaker 1: your body where to take fat deposits from. It is
Speaker 1: genetically predetermined and different in different people. Some people lose
Speaker 1: weight in there, you know, lower body first. Some people
Speaker 1: lose it in their abdominal region. Some people lose it
Speaker 1: in their face. And then there's different amounts and to
Speaker 1: read to which it happens. So they are subtly but
Speaker 1: that's just as bad reinforcing a myth right here. Okay,
Speaker 1: Although some people may prefer targeting a specific area and
Speaker 1: all around strength training workout is best, No, it's not best.
Speaker 1: It's the only way that works. And if you spend
Speaker 1: an inordinate amount of time trying to spot reduce, what
Speaker 1: are you doing? You are wasting time, you're delaying your results,
Speaker 1: You're preventing yourself from doing other exercises. When I see
Speaker 1: someone at the gym doing twenty minutes thirty minutes of
Speaker 1: abdominal exercises to try to reduce obvious abdominal body fat stores.
Speaker 1: That time would be so better used doing three to
Speaker 1: five minutes. Fine, and then cardio and strength training. All right,
Speaker 1: So they're playing into the myth here, and they finished
Speaker 1: up by saying, try to aim for twenty minute for
Speaker 1: a twenty minute workout three times a week, and if
Speaker 1: the exercise starts getting too easy, increase a weight. Agree
Speaker 1: with that. But when we start to do the math,
Speaker 1: they're saying, a twenty minute workout three times a week,
Speaker 1: and now you've got the warm up ten minutes, so
Speaker 1: now we're up to thirty minutes. We gotta do our
Speaker 1: cool down. There. They're going to talk about again, if
Speaker 1: you have that time and you can find the time,
Speaker 1: you can make the time. But you don't have to
Speaker 1: when you split it up if you want to, Alright.
Speaker 1: So my point is just if you tell most people
Speaker 1: that they need to do a ten minute warm up
Speaker 1: before every single workout, cardio included, then makes sense then work.
Speaker 1: And I'm all about what works. We look at the
Speaker 1: science and we look at what people are gonna actually
Speaker 1: do on a consistent basis. That's what's most important. All right,
Speaker 1: that's what's most important. Quick break, when we come back,
Speaker 1: when bang out the what we got yet? Seven? Seven more? Okay,
Speaker 1: this is the exercise I Q test problems I found
Speaker 1: with it. That will help clarify the myths that they're
Speaker 1: trying to clarify, but actually oftentimes they are adding to
Speaker 1: the issue. All right, we'll be right back, and we
Speaker 1: are back. Let's talk about number five. No, number four.
Speaker 1: If you've gained rather than lost pounds, then the exercise
Speaker 1: you are doing is not working. I like, this answer
Speaker 1: is obviously false. And they say putting on weight can
Speaker 1: actually be a good sign you have decreased your body
Speaker 1: fought while adding lean muscle. Both signs are headed in
Speaker 1: the right direction. Scales aren't necessarily good indicators your fitness level,
Speaker 1: so instead of worrying about the scale, concentrate on body
Speaker 1: part measurements and your body fat percentage. Totally a great
Speaker 1: but then again they should have just left it there.
Speaker 1: They should then they go into like a healthy body
Speaker 1: fat percentage with a lot of people want to know,
Speaker 1: and more and more people are getting body fat scales.
Speaker 1: I have one I recommend highly because they are so
Speaker 1: much cheaper now it's it's pretty much the same price
Speaker 1: you get a traditional scale. Now they're digital and you
Speaker 1: get body fat with that really important you can also
Speaker 1: get like hydration status. It goes to an app. I've
Speaker 1: said before, there's so many different ways to kind of
Speaker 1: do this, and people who track their their progress tend
Speaker 1: to see better results, but it's different for everyone. Some
Speaker 1: people want to track every day. That's definitely not me,
Speaker 1: because you're gonna see those fluctuations in weight. What I
Speaker 1: do when I'm training for a race and trying to
Speaker 1: lose a couple of pounds is I get on every day,
Speaker 1: but I don't look every day because I know it's
Speaker 1: not going to change every day in the way I
Speaker 1: want to see it, but it will change over time.
Speaker 1: If you haven't heard this from me before, I think
Speaker 1: this is a great way for many people to do it.
Speaker 1: So I have the scale, weight, body fat, hydration, all
Speaker 1: that stuff. I get on every day when i'm again
Speaker 1: dropping weight for a race, and every Monday I look,
Speaker 1: and even then that's not as important as what happened
Speaker 1: during the month, because I've done this long enough to
Speaker 1: know that the the water, weight and the sodium retention
Speaker 1: and things like that will very day to day, but
Speaker 1: I want that trend, so I get on every day.
Speaker 1: I want that data, but I want to look at
Speaker 1: it because it's depressing when you get on and you
Speaker 1: know you just did a hard workout, but suddenly you're
Speaker 1: up three pounds. Doesn't make sense cognitively, Well, there's something
Speaker 1: going on because you have burned calories and if you
Speaker 1: truly took in the same number that you knew you
Speaker 1: should um, then it's a problem. All right. So they
Speaker 1: go on here, that's saying talk about body fat and
Speaker 1: read you the whole thing. But they say, keep in
Speaker 1: mind that having a very low fat percentage is not
Speaker 1: necessarily something to strive for. Again, that's not an issue
Speaker 1: for most people. Other people that overshoot it. Yeah, again
Speaker 1: that's in the group of exercising too much. These are
Speaker 1: issues that need to be addressed. But we don't have
Speaker 1: to worry about having a very low body fat percentage.
Speaker 1: We just want to worry about being in the healthy
Speaker 1: Let's get there. Let's get most people in the healthy percentage.
Speaker 1: Then those people who are you know, really shooting for
Speaker 1: or actually finding a very low body fat percentage especially
Speaker 1: in an older age that I'm currently in, like fifty three,
Speaker 1: that gets harder and harder people. So again that's something
Speaker 1: we need to worry about. It's not really an issue.
Speaker 1: And they finish up this question by saying most athletes
Speaker 1: performed better in the low fat rather than the very
Speaker 1: low fat range. Athletes know that at all. Lead athletes definitely,
Speaker 1: and there's a fine line and they have to walk
Speaker 1: that line and that's why their performance suffers. Sometimes they
Speaker 1: overshoot it. But again, not really something we need to
Speaker 1: waste a lot of time for, especially in a ten
Speaker 1: question exercise i Q test. Again, you may think I'm
Speaker 1: being overly critical. It's it's it's warranted. Okay, number five,
Speaker 1: If you've warmed up your muscles for at least ten
Speaker 1: minutes prior to exercising, a cool down after a workout
Speaker 1: isn't necessary. Once again, what kind of exercise? What if
Speaker 1: some so many people have no idea? You know, many
Speaker 1: of you listening, You're you're intermediate to advanced, you go tom,
Speaker 1: You're you're being no. You're gonna have people who think
Speaker 1: they got on, they did their walk, treadmill outside and
Speaker 1: that they need a cool down because the answer is false.
Speaker 1: And this was one where I would have said, if
Speaker 1: you wanted, we must at least ten minutes proud of exercising.
Speaker 1: A cool down after workout isn't necessary? Well, maybe we're true,
Speaker 1: depends on what you did. And they go on to
Speaker 1: say slow static stretching is highly recommended after a workout,
Speaker 1: although for athletes more active stretching is recommended. Why why
Speaker 1: And this starts to go what do they mean by workout?
Speaker 1: So this starts to slowly clarify for someone like me
Speaker 1: who's done this a really long time. Well, okay, so
Speaker 1: they're saying must be not very intense. Are they saying
Speaker 1: that athletes work out intensely? But why would an athlete
Speaker 1: need more active stretching. It's just it. It's confusing at best. Okay,
Speaker 1: what's the difference? Right? But they took it a step further.
Speaker 1: They say it will aid in cooling your muscles down
Speaker 1: and reduce tightness and soreness. No, seree, Bob soreness. So
Speaker 1: if I do a workout and then do a cool down,
Speaker 1: and again, what is that workout the soreness? I have
Speaker 1: done podcasts on this in the past. What I think
Speaker 1: they are alluding to here. I think, and this is
Speaker 1: a stretch because it's giving them more exercise science knowledge
Speaker 1: than they might be um then they might have, but
Speaker 1: soreness they've The myth has been for many years that, well,
Speaker 1: you want to work the lactic acid it out of
Speaker 1: your system and a cool down helps do that. And
Speaker 1: that's true. You know, doing five to ten minutes after
Speaker 1: going to the track a cool down run, as many
Speaker 1: runners will do, triathletes, whatever, rowers, you know, you do
Speaker 1: a cool down. It's too flush the lactic acid out
Speaker 1: of your system. But two things. Number one, that lactic acid.
Speaker 1: So the people who say you should get a massage
Speaker 1: the day after a marathon to get that lactic acid
Speaker 1: out of your system, it's gone. It's been gone for
Speaker 1: a long time, okay. And the people who say that
Speaker 1: lactic acid is what makes you sure, the current research says, no, sure, Bob.
Speaker 1: It's the eccentric contractions. It is the small tears in
Speaker 1: the muscle tissue that delayed on set muscle soreness. You
Speaker 1: feel not one but two days after a workout or
Speaker 1: after a really hard event like a marathon. You know,
Speaker 1: next day and then two days after as well. It's
Speaker 1: that lactic acid and no real cool down is going
Speaker 1: to help with the soreness. So again, by saying soreness,
Speaker 1: you could now be playing into the lactic acid. You're
Speaker 1: playing into massage, You're playing into wasted time depending on
Speaker 1: what you've done. So is stretching a good idea? Sure
Speaker 1: of course, tight muscles that are overly tight are going
Speaker 1: to be problematic. When you are done with a cardiovascular
Speaker 1: type workout, your bodies are warm, and that is a
Speaker 1: better time according to research, to do static stretching. It depends.
Speaker 1: It depends, and I want to maximize your time and
Speaker 1: I don't want you doing which is it's so easy
Speaker 1: to say, yes, you should do a ten minute warm up,
Speaker 1: you should do a ten minute cool Oh my gosh,
Speaker 1: people are like, forget it. Then I'm not doing the workout.
Speaker 1: So this is part of the whole aspect of coaching
Speaker 1: and prescribing workouts and trying to get people to do
Speaker 1: what be consistent. It can't be making it hard, then
Speaker 1: it needs to be. So you need to be more specific.
Speaker 1: Ten question exercise i Q test well, don't do it
Speaker 1: or use the words that you need to use. The
Speaker 1: clarifications okay can be done Number six, Exercise can be
Speaker 1: beneficial for people suffering from asthma. Awesome, don't even need
Speaker 1: to go into this one much plays into so many
Speaker 1: people who you know have issues like asthma or you know,
Speaker 1: different arthritis type issues. Just about every issue, and this
Speaker 1: is not an exaggeration. Almost every issue that people might have,
Speaker 1: exercise will make better within reason, within moderation, and some
Speaker 1: that are incredibly counterintuitive, including arthritis. Moving more is generally
Speaker 1: recommended for people with joint issues. Now again, you have
Speaker 1: to be smart, but our bodies were meant to move,
Speaker 1: and they flush out the waste products and bring in
Speaker 1: nutrients through compression. Our knees are hips. So I love this.
Speaker 1: Actualise can beneficial from people suffering from mass but absolutely so.
Speaker 1: This is where you're they're saying, it's not excuse, it's
Speaker 1: not an excuse, and let me just read you the
Speaker 1: first sentence. Exercise can actually help asthmatics reduce stress, sleep better,
Speaker 1: and feel more energized. Of course. Okay, number seven, I
Speaker 1: love this one. Most women can't build muscles like men
Speaker 1: because they don't have enough testosterone. What are they talking
Speaker 1: about here? The subtle yet not bulk myth that I
Speaker 1: will I have talked about for decades, and unfortunately we'll
Speaker 1: have to continue talking about because of the myth out there.
Speaker 1: But you play into it really badly in their opening sentence,
Speaker 1: Oh my heart, I just went up a little. Okay,
Speaker 1: most women can't build muscles like men because they don't
Speaker 1: have enough testosterone, And the answer is true. But then
Speaker 1: here's their opening answer. Although there are some women who
Speaker 1: may have the genetic makeup to look like Vin Diesel
Speaker 1: or the Incredible Hulk, it is generally quite rare. Um
Speaker 1: The Incredible Hulk doesn't have the genetic makeup to look
Speaker 1: like the Incredible Hulk. Lufer Rigno, who played the Incredible Hulk,
Speaker 1: was a bodybuilder who took a lot of performance enhancing drugs.
Speaker 1: He will tell you that. So there are are there
Speaker 1: some women who may have the genetic makeup to look
Speaker 1: like either of those people. And I don't want to
Speaker 1: even I don't need to talk about Vin Diesel, uh
Speaker 1: be darn hard the Incredible Hulk. Yeah, even if they
Speaker 1: took the same performance enhanced and drugs that bodybuilders take
Speaker 1: to look that big, to get that big, they're not
Speaker 1: going to be that big because they don't have enough
Speaker 1: successor to begin with, so to say that you are
Speaker 1: automatically flipping out hackful lot of women. Wait a minute,
Speaker 1: what if I'm that person? You're not. No one is
Speaker 1: no women have the genetic makeup to look like the
Speaker 1: Incredible Hulk. It's not quite rare. It's impossible. And I
Speaker 1: want to just end this question right here. But there's
Speaker 1: one more sentence. They say, so, there's nothing wrong with
Speaker 1: including a strength training routine into an exercise program, and
Speaker 1: then in parentheses, thank goodness, they qualified and say, and
Speaker 1: it is actually highly recommended see question three. But don't
Speaker 1: even put in so there's nothing wrong You're You're basically
Speaker 1: saying you may be that person. You may have the
Speaker 1: genetic capacity to look like the Incredible Hulk. Are you
Speaker 1: kidding me? You have like four sentences, and you blew
Speaker 1: it in the first in one of the most important
Speaker 1: reasons why women fail to achieve their healthiest best bodies
Speaker 1: is the fear of bulk. You just added to it
Speaker 1: incredibly well, And don't say there's nothing wrong with including
Speaker 1: a strength training routine, Just say it's essential for men
Speaker 1: and women to live their best lives. All right, all right?
Speaker 1: Number eight, Thank goodness, there's no best time to work out,
Speaker 1: absolutely right, perfect, Stop writing those articles, and their answer
Speaker 1: is perfect, you know, civil truth is the best time.
Speaker 1: It exercises, time when it is most convenient. As long
Speaker 1: as you work at it doesn't matter when perfect. Here
Speaker 1: we go though, all right? Last two. In order to
Speaker 1: lose weight, exercise must be intense tough, they say. Although
Speaker 1: intense exercises beneficial in the long run and does improve
Speaker 1: aerobic capacity more than lighter moderate workouts do in other areas,
Speaker 1: the latter is just as good, if not better. Why
Speaker 1: say that? I understand why they say, because some people
Speaker 1: don't want to work out hard. But we need to
Speaker 1: do both, is my point. And now we're playing into
Speaker 1: that myth of one is better than the other. Now
Speaker 1: we need to do both, and truthfully, the moderate, the
Speaker 1: easy to moderate activity is going to take longer. Right,
Speaker 1: we need to do both, and we need to do
Speaker 1: much more of the easy to moderate. The intense should
Speaker 1: be again depending on who you are and your goals
Speaker 1: and all that stuff, your fitness level. But I'm throwing
Speaker 1: out and top athletes will do of their training at
Speaker 1: base level, like slow, steady based stuff cardio and strength.
Speaker 1: And then twenty is the intense stuff. They go on
Speaker 1: to say, non strenuous exercise reduces stress, blood pressure, and
Speaker 1: anxiety just as much as strenuous exercise does. Furthermore, the
Speaker 1: risk of developing certain diseases. I'm gonna get it. That's
Speaker 1: just gonna confuse you. But it's it's here, they go, this,
Speaker 1: this is this is where I said I have to
Speaker 1: do a podcast on this, although all the other points
Speaker 1: were a big part of it as well. But they say,
Speaker 1: in terms of weight control, moderate workouts like walking are
Speaker 1: just as effective as vigorous exercises such as jogging. In
Speaker 1: other words, running a mile burns the same calories is
Speaker 1: walking a mile. In this case, the amount of calories
Speaker 1: burn depends on not how fast the person runs, but
Speaker 1: the distance covered. That is completely and totally false. And
Speaker 1: if you don't believe me, listen to the podcast I
Speaker 1: did on that is walking a mile the same as
Speaker 1: running a mile? No? No, Because running is falling forward,
Speaker 1: you have two feet off the ground at any given time.
Speaker 1: The caloric value expenditure cost of running versus walking is
Speaker 1: not the same. Even though many smart people, including my
Speaker 1: marathon on running uncle who went to m I t
Speaker 1: this was this was a myth. Is a myth that's
Speaker 1: been around forever, and it's been debunked by science. Like heart,
Speaker 1: this is not like, this is not I was gonna say,
Speaker 1: open for debate. Everything is open for debate. But walking
Speaker 1: a mile does not have the same metabolic cost as
Speaker 1: running a mile. And they go on to say an
Speaker 1: actuality light exercises potentially more effective than vigorous exercise because
Speaker 1: most people can walk more than they can run. I
Speaker 1: get it, But you could do both, because they're saying
Speaker 1: most people can walk more than they can run, and
Speaker 1: you should, but you should also run. It's not an
Speaker 1: all or nothing proposition. The two together. It's like chocolate
Speaker 1: and peanut butter. People, they're both great separately, but together
Speaker 1: my favorite candy. All Right, So, yes, walking is good,
Speaker 1: ellipticals are good. But don't put this bad science out
Speaker 1: there when your whole premise of this test is two
Speaker 1: debunk myths. And that's that's one that's confusing too many
Speaker 1: when it comes to running a mile versus walking a mile.
Speaker 1: Running is not that. It's not just the distance, people,
Speaker 1: it is the speed. All right. Finally, wrap this all
Speaker 1: up as long as you do thirty minutes of cardio exercise.
Speaker 1: Strength training isn't necessary. No, and I love this. They
Speaker 1: say a combination, it's false. Combination of strength training and
Speaker 1: arobic exercise is ideal for heart health. It's a deal
Speaker 1: for all health people. They're specifying hearts here, I get it,
Speaker 1: and then they go into l D L cholesterol HDL
Speaker 1: all important, all important. And there's so many benefits to
Speaker 1: strength training that people don't realize, and vice versa with
Speaker 1: cardio as well. That's what my show is about. So
Speaker 1: my books are about that, the oversimplification that there isn't
Speaker 1: one benefit, and oftentimes there are benefits that our counterintuitive
Speaker 1: to strength training, to cardio too, mental training. And so
Speaker 1: while I like what this test was trying to do,
Speaker 1: it did the opposite. But it gave me content for
Speaker 1: the show, content that I wasn't ready for. But like
Speaker 1: I said, that's one thing I love about my job,
Speaker 1: and I love about this podcast and the new book
Speaker 1: I'm writing as well. I get to just vent, and
Speaker 1: in my venting, you benefit, we all benefit. I get
Speaker 1: an outlet because, as I said, no one raises my
Speaker 1: heart rate, nothing except this stuff. Stuff that's preventing you
Speaker 1: from living your best life, stuff that is confusing you
Speaker 1: bad signs, and don't start with the premise that you
Speaker 1: are debunking the myths when you're adding to them. Have
Speaker 1: it fact checked. Just grab an exercise physiologist, say, does
Speaker 1: all of this makes sense? Are we wording this the
Speaker 1: right way? Is this the right finding walking versus running
Speaker 1: a mile? Anyway? There you go the show. I didn't
Speaker 1: know I was gonna do till I happened upon this.
Speaker 1: All right, it's important, This is all important. All of
Speaker 1: this misinformation in its aggregate is problematic beyond belief. It
Speaker 1: wastes your time and it SAPs you of the belief
Speaker 1: that you can make change. When you do the right
Speaker 1: things in the right amount, in the right way, consistently,
Speaker 1: it gets easy and you see results, incredible results. That's
Speaker 1: not what people are selling. They're selling bad information, bad products,
Speaker 1: bad programs. All right, excessive moderation. I feel better. Thank
Speaker 1: you for listening again, if you want to reach out.
Speaker 1: Tom h Fit is my Instagram as well as Twitter,
Speaker 1: tom h Fit. I just posted the eleven minutes scientifically
Speaker 1: based cardio workout. I'm sore. She just did it the
Speaker 1: other day and now I'm sore because it's different. It
Speaker 1: was eleven minutes of something I'm not used to doing normally.
Speaker 1: Variation is everything. More you listen to the show, the
Speaker 1: more you're gonna hear me say that over and over
Speaker 1: and over again. All right, Tom h fit though again
Speaker 1: Instagram and Twitter. If you want to reach out questions, comments,
Speaker 1: you can go to Fitness disrupted dot com. Email me
Speaker 1: through the site as well. Thank you for listening. My
Speaker 1: most recent book is The Micro Workout Plan. As I said,
Speaker 1: I'm so excited to be bringing you my first ever
Speaker 1: non prescriptive book. Uh, finishing up that proposal. Hopefully that
Speaker 1: will be out in a year or so. I'm not
Speaker 1: gonna tell you that because I get yelled at by
Speaker 1: my agent and publishers and say, don't tell people that
Speaker 1: they're not willing to wait. Yeah you are, but oh
Speaker 1: listen somewhat. Uh. Anyway, thank you for listening. Remember, we
Speaker 1: all control three things, how much we move, what we
Speaker 1: put into our mouths, and our attitudes, and that is awesome.
Speaker 1: I am Tom Holland This is Fitness Disrupted, Believe in yourself.
Speaker 1: Fitness Disrupted is a production of I Heart Radio. For
Speaker 1: more podcasts from my Heart Radio, visit the I Heart
Speaker 1: Radio app. Apple podcasts, or wherever you listen to your
Speaker 1: favorite shows.