WEBVTT - The Exercise IQ Test 0:00:00.840 --> 0:00:05.880 Welcome to Fitness Disrupted, a production of I Heart Radio. 0:00:09.480 --> 0:00:14.840 I am Tom Holland, and this is Fitness Disrupted. So 0:00:14.880 --> 0:00:18.120 I was on the Information super Highway the other day 0:00:18.560 --> 0:00:22.319 doing some research and I got distracted, as I commonly do, 0:00:23.440 --> 0:00:28.639 came across an exercise I Q test. Now wasn't what 0:00:28.720 --> 0:00:32.600 I was looking for we're doing research about, but I 0:00:32.680 --> 0:00:37.519 took it. I had to right ten questions and their 0:00:37.600 --> 0:00:43.240 problems after I finished the test and got the results back. 0:00:43.280 --> 0:00:46.280 So in other words, they scored the test and I 0:00:46.320 --> 0:00:51.520 got a hundred, and anyone who's in this business doing 0:00:51.560 --> 0:00:54.440 anything fitness related, darn well better get a hundred on 0:00:54.480 --> 0:00:59.480 this test. I guarantee you there are many that wouldn't. 0:01:00.920 --> 0:01:06.120 And that includes the questions where I knew the answer 0:01:06.200 --> 0:01:10.240 they wanted wasn't the answer that is based on the 0:01:10.280 --> 0:01:13.920 current research, and it's worded so vaguely, as I will 0:01:13.959 --> 0:01:18.920 point out, and that's a problem. But I realize that 0:01:19.120 --> 0:01:23.119 this is just one of a myriad things you are 0:01:23.200 --> 0:01:27.000 bombarded with all day long when it comes to exercise 0:01:27.000 --> 0:01:33.160 and nutrition and motivation. This is a problem. And after 0:01:33.200 --> 0:01:36.480 I took the test, I didn't plan on doing a 0:01:36.600 --> 0:01:41.399 show about it, but I said, this is exactly what 0:01:41.480 --> 0:01:45.399 I need to do a show about, because they are 0:01:45.520 --> 0:01:50.120 doing the very thing they are trying or say that 0:01:50.200 --> 0:01:55.000 they are trying to prevent or trying to fix. The 0:01:55.040 --> 0:01:57.000 first sentence when you take this, there's a couple of 0:01:57.000 --> 0:02:00.400 short paragraphs to get started before you take the exercise 0:02:00.480 --> 0:02:04.200 i Q test, and the opening sentence is this test 0:02:04.480 --> 0:02:08.679 is designed to evaluate whether you are wise to the 0:02:08.720 --> 0:02:15.680 proliferation of exercise myths that have invaded our workouts. Sounds great, 0:02:17.280 --> 0:02:22.520 as you will soon find out they're adding to the problem. 0:02:22.600 --> 0:02:28.399 Now again, I love the fact that this was found. 0:02:29.200 --> 0:02:36.440 This is found within a psychology type website and well known. 0:02:37.360 --> 0:02:40.600 I don't need to bash specific things or just need 0:02:40.680 --> 0:02:43.200 to point out where the problems are, and I could 0:02:43.320 --> 0:02:45.600 very well do it. This is all public domain information. 0:02:45.639 --> 0:02:47.600 I don't I don't like going there unless I absolutely 0:02:47.600 --> 0:02:50.480 have to, which is extremely rare. And I love the 0:02:50.520 --> 0:02:53.440 fact that is one of these questions will specify that 0:02:53.639 --> 0:02:58.400 they are making the connection of exercise too mental health 0:02:58.680 --> 0:03:03.040 and all those benefits. Huge awesome, But when your opening 0:03:03.080 --> 0:03:08.240 sentences you're trying to see whether or not people are 0:03:08.240 --> 0:03:14.080 wise to the myths, and you're actually adding to them. 0:03:14.160 --> 0:03:17.919 We're at the very least making you know, well, they're 0:03:17.919 --> 0:03:21.760 adding to them, and they're adding confusion to the whole 0:03:21.760 --> 0:03:23.480 world of workouts. You kind of have to stay in 0:03:23.480 --> 0:03:28.000 your lane. You have to stay in your lane. And 0:03:28.040 --> 0:03:30.280 if you don't want to stay in your lane, which 0:03:30.360 --> 0:03:33.400 again I love the fact that they're making this connection 0:03:33.440 --> 0:03:39.160 exercise and you know, and the brain and stress and 0:03:39.200 --> 0:03:45.120 anxiety and performance something I am all about. But if 0:03:45.160 --> 0:03:50.120 you're going to go there, have someone in the exercise 0:03:50.160 --> 0:03:56.240 science world check your work. It's a good idea. All right. 0:03:56.320 --> 0:03:58.880 So when we come back from the break, I'm going 0:03:58.920 --> 0:04:02.200 to get into these hand questions, break them down because 0:04:02.240 --> 0:04:06.240 the clarification of the problems that I had with this 0:04:06.360 --> 0:04:13.120 test are very worth discussing. They are the very things 0:04:13.160 --> 0:04:18.360 that again you're getting bombarded with and you just you 0:04:18.400 --> 0:04:20.400 don't even know. I would argue people just reading it 0:04:20.440 --> 0:04:24.520 and it's and it's adding to the myths and adding 0:04:24.560 --> 0:04:29.159 to the confusion and adding to the the stuff that 0:04:29.279 --> 0:04:32.360 is keeping you from getting your results from living your 0:04:32.360 --> 0:04:34.560 best life. All right, quick break. When we go back 0:04:34.600 --> 0:04:37.120 on me to get right to it, the exercise i 0:04:37.360 --> 0:04:50.320 Q test will be right back all right, talking about 0:04:50.400 --> 0:04:53.719 just an exercise i Q test that I found online 0:04:53.760 --> 0:04:57.840 took and when I got the answers back and their 0:04:58.360 --> 0:05:01.960 explanations they're have, I said, this has to be a show, 0:05:03.160 --> 0:05:06.000 and it brought back memories. I actually wrote a trainer 0:05:06.080 --> 0:05:11.400 test years ago for one of my first contract writing jobs. 0:05:11.440 --> 0:05:13.560 I think it actually it was my first. My very 0:05:13.600 --> 0:05:19.400 first contract writing job was for a now defunct, long defunct, 0:05:19.880 --> 0:05:23.279 long out of print magazine called Metro Sports Magazine, and 0:05:23.360 --> 0:05:26.120 it was free and it was found in all the 0:05:26.200 --> 0:05:28.880 gyms in the I was gonna say New York City, 0:05:28.880 --> 0:05:32.680 but it was all over the East Coast, and I 0:05:32.720 --> 0:05:36.440 remember it was so exciting. I actually delivered a gave 0:05:36.520 --> 0:05:39.360 a lecture at I think it was the Marine Yeah, 0:05:39.360 --> 0:05:41.720 it was the Marine Corps Marathon, many many years ago, 0:05:42.520 --> 0:05:46.240 and the editor of this free fitness newspaper came up 0:05:46.240 --> 0:05:47.880 to me after and said, hey, would you like to 0:05:47.880 --> 0:05:51.880 write a regular column called in the Gym? I was like, 0:05:51.920 --> 0:05:55.000 oh my gosh, yeah. It was so fun. So one 0:05:55.040 --> 0:05:57.040 of my and I kind of had free license. I 0:05:57.040 --> 0:06:01.719 had to run the topics by him, but I don't 0:06:01.720 --> 0:06:03.760 think he ever really said no. He may have tweaked 0:06:03.880 --> 0:06:05.920 the ideas here and there, but he let me write 0:06:05.920 --> 0:06:09.680 an article called the trainer Test. Basically, it was ten 0:06:09.800 --> 0:06:13.240 questions that you were supposed to give your trainer to 0:06:13.279 --> 0:06:17.400 see if they were qualified. I got a lot of 0:06:17.440 --> 0:06:22.120 angry or they got a lot of angry letters from trainers, 0:06:22.360 --> 0:06:26.599 and it was justified. So anyway, I digress. But the 0:06:26.680 --> 0:06:32.599 exercise i Q test, this is really important to discuss. 0:06:32.880 --> 0:06:35.159 So I read you the first sentence. Let me read 0:06:35.200 --> 0:06:39.240 you the rest of that first paragraph that you would 0:06:39.320 --> 0:06:42.240 read before taking this test. I read you the first 0:06:42.320 --> 0:06:45.920 and it follows with what is the right way to exercise? 0:06:46.560 --> 0:06:51.799 What habits can make working out damaging instead of healthy? 0:06:52.440 --> 0:06:56.200 That third sentence, what habits can make working out damaging 0:06:56.240 --> 0:07:01.680 instead of healthy? Do we need that in an exercise 0:07:01.720 --> 0:07:05.320 i Q test? Is that really the problem? It's like 0:07:05.600 --> 0:07:10.400 the studies and the articles on too much exercise. We 0:07:10.520 --> 0:07:14.400 are so not even remotely close to that being an issue. 0:07:14.680 --> 0:07:19.480 Nor are we worried about people's habits when it comes 0:07:19.520 --> 0:07:23.040 to working out that are damaging. Are there people that 0:07:23.120 --> 0:07:28.960 do that? Yeah? Yeah? And is one of my major 0:07:29.000 --> 0:07:32.960 goals of the three to help you get the greatest results, 0:07:33.360 --> 0:07:37.760 shortest amount of time, at least likelihood of injury, people. Yeah, 0:07:38.040 --> 0:07:41.800 but when this is within the opening paragraph of exercise 0:07:41.840 --> 0:07:44.800 i Q test, what is that doing? It is giving 0:07:44.800 --> 0:07:51.920 those people again an excuse, adding to confusion. I'm doing 0:07:51.960 --> 0:07:57.120 too much. The people that have to worry about doing 0:07:57.160 --> 0:08:01.280 too much are such a small person, Titch, And to 0:08:01.400 --> 0:08:04.240 tell you the truth, probably not the people who are 0:08:04.240 --> 0:08:06.240 going to take this i Q test or believe any 0:08:06.320 --> 0:08:09.960 of the stuff they're in. Okay, so we don't need that. 0:08:10.880 --> 0:08:13.320 What happens can make working out damaging instead of healthy. 0:08:13.400 --> 0:08:17.600 Is that important? Of course it is? Is Is that a problem? No, cut, 0:08:17.600 --> 0:08:21.320 your vascar disease is a problem. Cut your vascular disease 0:08:21.360 --> 0:08:24.720 does not come about from people doing too much exercise. 0:08:25.560 --> 0:08:28.720 So if anything, we should probably air on the side 0:08:28.920 --> 0:08:33.240 of pushing people to do more because the vast majority 0:08:33.280 --> 0:08:34.840 are not going to do too much, and we can 0:08:34.880 --> 0:08:37.920 worry about that later because truthfully, the body is such 0:08:37.960 --> 0:08:40.360 a smart machine and wasn't. Again, I don't want anyone 0:08:40.400 --> 0:08:44.840 to get injured, But overtraining and things like that, you 0:08:44.840 --> 0:08:48.800 can recover from that heart attack stroke. That's kind of 0:08:48.800 --> 0:08:51.800 a bigger problem. So you see where I'm going here. 0:08:51.840 --> 0:08:54.360 So right in this opening paragraph where they're trying to 0:08:55.120 --> 0:08:58.320 get people ideally to exercise. They're saying, but we're gonna, 0:08:58.600 --> 0:09:03.880 you know, tell you if you're doing too much, your 0:09:03.880 --> 0:09:08.239 your body will tell you. Okay, it's not the problem, 0:09:08.280 --> 0:09:12.719 all right, I have to start with that. Say one 0:09:12.720 --> 0:09:15.600 more time though. I love the fact that this is 0:09:16.200 --> 0:09:20.600 a test on a psychology site and that we are 0:09:20.760 --> 0:09:25.280 making that so important connection, the mind body connection that yeah, 0:09:25.280 --> 0:09:26.839 a lot of people talk about. But do they really 0:09:26.920 --> 0:09:30.920 understand it, do they apply it? And what's the science 0:09:30.960 --> 0:09:33.920 behind it? All right, let's get right into it. Question 0:09:34.000 --> 0:09:37.520 number one. Before a workout, it's important to warm up 0:09:37.559 --> 0:09:42.280 your muscles e g. Jogging in place, jumping, jacks, et cetera. 0:09:42.800 --> 0:09:46.480 Anyone see the clearing problem right from the get go. 0:09:46.520 --> 0:09:49.600 I'm gonna read it again. This is where I wish 0:09:49.600 --> 0:09:51.280 I had the radio show and I could have people 0:09:51.280 --> 0:09:54.559 call in again. But let me read it again. Before workout, 0:09:54.640 --> 0:09:56.520 it's important to warm up your muscles. Let's just leave 0:09:56.559 --> 0:09:58.959 it to them. What jumps out at you right away? 0:10:00.040 --> 0:10:08.400 What freaking sorry kind of work out? What kind of 0:10:08.440 --> 0:10:12.920 workout is it? Cardio? Is it strength? Let's keep it 0:10:12.920 --> 0:10:20.479 broad and then within that, let's go, are you doing chest, shoulders, 0:10:20.600 --> 0:10:23.440 triceps are you doing a split routine of just strength. 0:10:25.000 --> 0:10:31.640 Are you doing a body weight circuit? Are you doing sprint? Uh? 0:10:31.679 --> 0:10:37.200 You know a track workout at the track to just 0:10:37.280 --> 0:10:40.120 say before a workout it's important to warm up your 0:10:40.200 --> 0:10:44.800 muscles is so flood from the get go. You may say, Tom, 0:10:44.840 --> 0:10:50.040 you're being overly you know, it's not that big a deal. 0:10:50.080 --> 0:10:54.520 It is. It actually is. And and even within the questions, 0:10:54.679 --> 0:10:59.880 it becomes a bigger problem within their questions and there advice. 0:11:01.960 --> 0:11:04.760 So you may think of being overly critical, but I'm not. 0:11:05.400 --> 0:11:10.400 This leads to the confusion. Okay, you gotta specify the workout. 0:11:10.440 --> 0:11:12.560 And I would argue, just from the way these questions 0:11:12.559 --> 0:11:16.559 are worded, they actually mean cardio, they don't mean strength. 0:11:18.120 --> 0:11:22.360 And so if you are going out for a three 0:11:22.440 --> 0:11:28.440 mile slow run, do you need to warm up? No? 0:11:30.160 --> 0:11:35.040 Guess what your warm up is that first mile? Should 0:11:35.080 --> 0:11:41.600 you sprint out of the gate? No? No, But of 0:11:41.600 --> 0:11:43.640 people aren't going even more than you're You're not going 0:11:43.720 --> 0:11:48.560 to do that. It's like warming up before marathon. You've 0:11:48.559 --> 0:11:51.840 got plenty of time, people, and so we need to 0:11:51.880 --> 0:11:56.480 clarify what. Okay, and this takes me back to when 0:11:56.480 --> 0:11:58.559 I came out with my first exercise videos that I've 0:11:58.559 --> 0:12:03.000 talked about before men many years ago, self produced, self funded, 0:12:03.480 --> 0:12:07.720 still selling today. One was a forty two minute total 0:12:07.800 --> 0:12:14.240 body workout with dumbbells doing your home cardio intervals strength 0:12:14.960 --> 0:12:20.600 circuit training format. When I started getting a lot of 0:12:20.600 --> 0:12:23.080 press for those videos, it was amazing that took off 0:12:23.160 --> 0:12:24.960 one of the first things to really start my career. 0:12:26.000 --> 0:12:29.000 Some people complained that there wasn't a long warm up 0:12:29.360 --> 0:12:34.040 and said this is flawed. The warm up was built in. 0:12:34.760 --> 0:12:37.280 The warm up was not as important because it was 0:12:38.160 --> 0:12:44.240 squats and bicep curls and push ups, but we were 0:12:44.320 --> 0:12:48.080 gradually warming up with the cardio intervals the way the 0:12:48.120 --> 0:12:53.520 workout was designed, and it was primarily basic strength moves 0:12:53.880 --> 0:12:57.320 and many of them single joint So in other words, 0:12:57.960 --> 0:13:01.400 if you're someone who's doing just arm workout one day, 0:13:01.520 --> 0:13:07.559 or especially someone who's doing micro workouts, you don't need 0:13:07.600 --> 0:13:10.400 to do the warm up that there talking about here. 0:13:11.360 --> 0:13:13.080 Is there a time and a place for for warmups, 0:13:13.120 --> 0:13:17.040 of course, and that time and place most often is 0:13:17.280 --> 0:13:19.880 when you're going to do high intensity training, when you're 0:13:19.880 --> 0:13:24.120 gonna ask your body to move fast and do ply 0:13:24.280 --> 0:13:28.560 metric moves like box jumps and burbies and things like that. Yes, 0:13:28.840 --> 0:13:31.920 then you want to get your body warmed up. But 0:13:32.040 --> 0:13:33.760 to say and have it be the first question before 0:13:33.800 --> 0:13:35.920 workout is important to warm up your muscles? That is 0:13:36.040 --> 0:13:40.280 problematic and let me I have to skip ahead here. Well, 0:13:40.360 --> 0:13:43.360 let me let me let me first finished with this paragraph. Uh. 0:13:43.400 --> 0:13:45.760 They go on to say warming up before exercising will 0:13:45.760 --> 0:13:49.440 increase oxygen and blood flow to your muscles. Totally true. Okay, 0:13:49.559 --> 0:13:53.920 Then they say decreasing the likelihood of overstraining or injury. No, 0:13:57.720 --> 0:14:03.480 it depends sure end plyometrics speed work, and yes, you 0:14:03.520 --> 0:14:05.439 want to warm your body up to get your core 0:14:05.520 --> 0:14:11.440 temperature up, all of those kind of things before certain workouts. 0:14:11.920 --> 0:14:14.920 And listen, if you have a lot of time and 0:14:14.960 --> 0:14:16.760 you don't mind a warm up, do it whatever you 0:14:16.760 --> 0:14:20.520 want so I can it hurt. You may not be 0:14:20.560 --> 0:14:22.920 the best use of your time, but when time is 0:14:22.920 --> 0:14:25.480 the number one reason people give for lack of exercise. 0:14:25.720 --> 0:14:27.320 And as they're gonna get here, this is where I'm 0:14:27.320 --> 0:14:31.920 gonna jump ahead. They recommend five to ten minute warm up, 0:14:32.000 --> 0:14:34.480 and then as I will read in another question, they 0:14:34.480 --> 0:14:38.000 talk about doing twenty minute workouts. So they also will 0:14:38.000 --> 0:14:39.320 talk about a cool down. So if you do a 0:14:39.360 --> 0:14:41.240 five to ten minute let's say ten minutes as they 0:14:41.280 --> 0:14:45.000 prescribe warm up and then the cool down, let's say 0:14:45.040 --> 0:14:48.200 that's five minutes five minutes exercise, which totally fine to 0:14:48.200 --> 0:14:50.080 pick up what you're gonna do if it's a micro workout. 0:14:50.280 --> 0:14:52.760 But they're talking about total body workout, so they're not 0:14:52.800 --> 0:14:55.400 doing the simple math that they're asking you to do. 0:14:56.440 --> 0:15:04.200 So that's a problem, okay, And yeah, I'll leave it 0:15:04.240 --> 0:15:06.480 at that. So again they finished up by saying, before 0:15:06.480 --> 0:15:08.600 your workout, do five to ten minutes of some type 0:15:08.600 --> 0:15:11.760 of aerobic warm up to get your muscles ready. If 0:15:11.800 --> 0:15:13.760 that workout as cardio and strip cart if you're doing 0:15:13.760 --> 0:15:16.160 your olliptical trainer for an hour, do you need to 0:15:16.200 --> 0:15:19.800 warm up? Your warm up is the first five to 0:15:19.880 --> 0:15:23.640 ten minutes at a slower pace, which your body is 0:15:23.640 --> 0:15:29.840 going to want to do anyway. I remember not understanding 0:15:29.960 --> 0:15:31.880 when I was younger, going to a five k race 0:15:32.120 --> 0:15:34.240 and seeing people warming up running before. I'm like, what 0:15:34.240 --> 0:15:37.760 are you doing? You're tiring yourself out. And then when 0:15:37.760 --> 0:15:41.560 I started getting competitive, I realized that to try to 0:15:41.680 --> 0:15:43.920 run fast to show up at a five k race 0:15:44.160 --> 0:15:48.680 and want to be competitive and just run. The body 0:15:48.720 --> 0:15:50.400 doesn't work that way. You need to warm up, so 0:15:50.520 --> 0:15:58.200 performance reasons, and yes, potentially injury prevention, but that's not 0:15:58.240 --> 0:16:00.880 what they're talking about here. It's not about a five 0:16:00.920 --> 0:16:06.200 k race. So it depends people. It depends. Okay, it's 0:16:06.200 --> 0:16:09.680 gonna go quicker. That was a problematic one to get 0:16:09.760 --> 0:16:12.200 us started. Number two regular, Some of these I agree with. 0:16:12.440 --> 0:16:15.400 Regular exercise can improve your mood and ability to deal 0:16:15.440 --> 0:16:19.920 with stress. Yes, yes, and yes, I have zero problem 0:16:19.960 --> 0:16:22.280 with this one. And again this is why I really 0:16:22.560 --> 0:16:28.440 like the fact that this study is study test is 0:16:28.480 --> 0:16:31.840 within this psychology type website, all right, And they go 0:16:31.880 --> 0:16:34.640 on to say, exercise has been known to be extremely 0:16:34.640 --> 0:16:37.200 effective when it comes to improving a bad or depressed 0:16:37.240 --> 0:16:41.760 mood by releasing endorphins. Working out helps you feel and 0:16:41.960 --> 0:16:44.680 look good. And I love that order. Yes, feel good. 0:16:44.720 --> 0:16:47.280 First listen, it's gonna take a while to lose weight, 0:16:47.640 --> 0:16:50.000 it's gonna take a while to change what happens in 0:16:50.000 --> 0:16:54.000 the mirror, what you see. You can feel good within 0:16:54.320 --> 0:16:58.680 minutes when you start moving, love it, and they finish up. 0:16:58.720 --> 0:17:01.520 In addition, exercises all have been shown to be a 0:17:01.560 --> 0:17:05.000 great stress buster, so when a tight deadline, tough boss, 0:17:05.080 --> 0:17:08.480 or annoying customers starting to get to you. Try going 0:17:08.520 --> 0:17:13.439 for a brisk walk. Absolutely awesome. And I have same 0:17:15.240 --> 0:17:21.359 somewhat agreement with the number three. All right, resistance weight 0:17:21.359 --> 0:17:25.119 training helps burn fat. And I understand this question like 0:17:25.160 --> 0:17:27.719 they're gonna try to see those people who think it's 0:17:27.720 --> 0:17:30.000 all about cardio. So what they're saying here is it's 0:17:30.000 --> 0:17:32.560 not just about cardio, it's about both, but it's not 0:17:32.640 --> 0:17:34.920 just about weight training. So you get the people to say, 0:17:35.080 --> 0:17:39.800 don't do any cardio for weight loss, and then the 0:17:39.840 --> 0:17:43.720 other end of the spectrum, you need both, right, And 0:17:43.840 --> 0:17:47.120 so this question is targeted at those people who think 0:17:47.680 --> 0:17:49.679 that it's all about cardio. It's not. You need to 0:17:49.720 --> 0:17:51.840 do both. And one of the reasons they how I 0:17:52.440 --> 0:17:57.080 is that resistance training improves metabolism and as a result, 0:17:57.080 --> 0:18:01.240 helps you burn more calories. Totally all right, But here's 0:18:01.280 --> 0:18:04.240 the problem within this question and their answer. They say, 0:18:04.320 --> 0:18:08.080 although some people may prefer targeting a specific area, and 0:18:08.119 --> 0:18:11.280 then they have quotations, I want bigger biceps, and I 0:18:11.359 --> 0:18:15.000 want to reduce the size of my thighs, and all 0:18:15.040 --> 0:18:18.040 around strength training workout is best is best. They're not 0:18:18.080 --> 0:18:21.199 saying you can't spot reduce, and they should have. You 0:18:21.240 --> 0:18:24.520 can't reduce the size of your thighs by just doing 0:18:25.640 --> 0:18:31.160 spot reduction exercises. So they are playing into that myth 0:18:31.320 --> 0:18:34.600 without debunking it right here, because they're saying in all 0:18:34.640 --> 0:18:37.040 around strength training work at is best. They're not saying 0:18:37.040 --> 0:18:40.040 it can't be done, which it cannot. You cannot tell 0:18:40.080 --> 0:18:43.240 your body where to take fat deposits from. It is 0:18:43.280 --> 0:18:48.840 genetically predetermined and different in different people. Some people lose 0:18:48.880 --> 0:18:52.800 weight in there, you know, lower body first. Some people 0:18:53.200 --> 0:18:55.280 lose it in their abdominal region. Some people lose it 0:18:55.280 --> 0:18:59.760 in their face. And then there's different amounts and to 0:19:00.000 --> 0:19:03.880 read to which it happens. So they are subtly but 0:19:03.960 --> 0:19:10.640 that's just as bad reinforcing a myth right here. Okay, 0:19:11.960 --> 0:19:15.000 Although some people may prefer targeting a specific area and 0:19:15.040 --> 0:19:17.560 all around strength training workout is best, No, it's not best. 0:19:17.600 --> 0:19:21.720 It's the only way that works. And if you spend 0:19:22.280 --> 0:19:26.159 an inordinate amount of time trying to spot reduce, what 0:19:26.200 --> 0:19:32.879 are you doing? You are wasting time, you're delaying your results, 0:19:33.600 --> 0:19:37.160 You're preventing yourself from doing other exercises. When I see 0:19:37.200 --> 0:19:42.720 someone at the gym doing twenty minutes thirty minutes of 0:19:42.840 --> 0:19:50.000 abdominal exercises to try to reduce obvious abdominal body fat stores. 0:19:51.680 --> 0:19:54.359 That time would be so better used doing three to 0:19:54.440 --> 0:19:59.639 five minutes. Fine, and then cardio and strength training. All right, 0:19:59.720 --> 0:20:03.240 So they're playing into the myth here, and they finished 0:20:03.320 --> 0:20:05.600 up by saying, try to aim for twenty minute for 0:20:05.760 --> 0:20:08.320 a twenty minute workout three times a week, and if 0:20:08.320 --> 0:20:10.720 the exercise starts getting too easy, increase a weight. Agree 0:20:10.720 --> 0:20:13.040 with that. But when we start to do the math, 0:20:13.400 --> 0:20:16.720 they're saying, a twenty minute workout three times a week, 0:20:17.760 --> 0:20:21.160 and now you've got the warm up ten minutes, so 0:20:21.240 --> 0:20:23.800 now we're up to thirty minutes. We gotta do our 0:20:23.840 --> 0:20:27.840 cool down. There. They're going to talk about again, if 0:20:27.840 --> 0:20:30.080 you have that time and you can find the time, 0:20:30.119 --> 0:20:32.520 you can make the time. But you don't have to 0:20:32.640 --> 0:20:36.240 when you split it up if you want to, Alright. 0:20:36.240 --> 0:20:38.160 So my point is just if you tell most people 0:20:38.200 --> 0:20:39.560 that they need to do a ten minute warm up 0:20:39.600 --> 0:20:44.880 before every single workout, cardio included, then makes sense then work. 0:20:45.600 --> 0:20:47.240 And I'm all about what works. We look at the 0:20:47.280 --> 0:20:50.600 science and we look at what people are gonna actually 0:20:50.600 --> 0:20:54.680 do on a consistent basis. That's what's most important. All right, 0:20:55.359 --> 0:20:58.040 that's what's most important. Quick break, when we come back, 0:20:58.080 --> 0:21:02.280 when bang out the what we got yet? Seven? Seven more? Okay, 0:21:02.640 --> 0:21:06.600 this is the exercise I Q test problems I found 0:21:06.600 --> 0:21:08.880 with it. That will help clarify the myths that they're 0:21:08.920 --> 0:21:13.720 trying to clarify, but actually oftentimes they are adding to 0:21:13.760 --> 0:21:25.800 the issue. All right, we'll be right back, and we 0:21:25.840 --> 0:21:33.640 are back. Let's talk about number five. No, number four. 0:21:34.160 --> 0:21:36.879 If you've gained rather than lost pounds, then the exercise 0:21:36.880 --> 0:21:39.720 you are doing is not working. I like, this answer 0:21:39.800 --> 0:21:42.639 is obviously false. And they say putting on weight can 0:21:42.640 --> 0:21:45.120 actually be a good sign you have decreased your body 0:21:45.160 --> 0:21:47.800 fought while adding lean muscle. Both signs are headed in 0:21:47.840 --> 0:21:51.240 the right direction. Scales aren't necessarily good indicators your fitness level, 0:21:51.440 --> 0:21:53.760 so instead of worrying about the scale, concentrate on body 0:21:53.760 --> 0:21:56.120 part measurements and your body fat percentage. Totally a great 0:21:56.640 --> 0:21:59.160 but then again they should have just left it there. 0:22:00.000 --> 0:22:02.080 They should then they go into like a healthy body 0:22:02.119 --> 0:22:03.959 fat percentage with a lot of people want to know, 0:22:05.119 --> 0:22:07.159 and more and more people are getting body fat scales. 0:22:07.320 --> 0:22:09.720 I have one I recommend highly because they are so 0:22:09.840 --> 0:22:13.040 much cheaper now it's it's pretty much the same price 0:22:13.119 --> 0:22:16.960 you get a traditional scale. Now they're digital and you 0:22:17.000 --> 0:22:19.840 get body fat with that really important you can also 0:22:19.880 --> 0:22:23.880 get like hydration status. It goes to an app. I've 0:22:23.880 --> 0:22:25.840 said before, there's so many different ways to kind of 0:22:25.880 --> 0:22:28.960 do this, and people who track their their progress tend 0:22:29.000 --> 0:22:32.080 to see better results, but it's different for everyone. Some 0:22:32.119 --> 0:22:34.879 people want to track every day. That's definitely not me, 0:22:34.920 --> 0:22:38.000 because you're gonna see those fluctuations in weight. What I 0:22:38.119 --> 0:22:40.720 do when I'm training for a race and trying to 0:22:40.720 --> 0:22:42.920 lose a couple of pounds is I get on every day, 0:22:42.920 --> 0:22:46.200 but I don't look every day because I know it's 0:22:46.240 --> 0:22:48.399 not going to change every day in the way I 0:22:48.400 --> 0:22:50.440 want to see it, but it will change over time. 0:22:52.119 --> 0:22:54.200 If you haven't heard this from me before, I think 0:22:54.200 --> 0:22:55.919 this is a great way for many people to do it. 0:22:56.440 --> 0:22:58.959 So I have the scale, weight, body fat, hydration, all 0:22:58.960 --> 0:23:01.240 that stuff. I get on every day when i'm again 0:23:01.359 --> 0:23:04.640 dropping weight for a race, and every Monday I look, 0:23:05.600 --> 0:23:08.119 and even then that's not as important as what happened 0:23:08.160 --> 0:23:10.760 during the month, because I've done this long enough to 0:23:10.800 --> 0:23:14.639 know that the the water, weight and the sodium retention 0:23:14.680 --> 0:23:18.960 and things like that will very day to day, but 0:23:19.000 --> 0:23:21.000 I want that trend, so I get on every day. 0:23:21.040 --> 0:23:22.440 I want that data, but I want to look at 0:23:22.440 --> 0:23:24.720 it because it's depressing when you get on and you 0:23:24.760 --> 0:23:26.359 know you just did a hard workout, but suddenly you're 0:23:26.440 --> 0:23:30.680 up three pounds. Doesn't make sense cognitively, Well, there's something 0:23:30.720 --> 0:23:33.199 going on because you have burned calories and if you 0:23:33.480 --> 0:23:36.520 truly took in the same number that you knew you 0:23:36.520 --> 0:23:39.399 should um, then it's a problem. All right. So they 0:23:39.440 --> 0:23:43.400 go on here, that's saying talk about body fat and 0:23:43.760 --> 0:23:45.920 read you the whole thing. But they say, keep in 0:23:45.960 --> 0:23:48.159 mind that having a very low fat percentage is not 0:23:48.280 --> 0:23:51.080 necessarily something to strive for. Again, that's not an issue 0:23:51.200 --> 0:23:55.800 for most people. Other people that overshoot it. Yeah, again 0:23:56.200 --> 0:23:58.560 that's in the group of exercising too much. These are 0:23:58.600 --> 0:24:02.119 issues that need to be addressed. But we don't have 0:24:02.200 --> 0:24:04.640 to worry about having a very low body fat percentage. 0:24:04.840 --> 0:24:06.399 We just want to worry about being in the healthy 0:24:06.480 --> 0:24:08.760 Let's get there. Let's get most people in the healthy percentage. 0:24:08.840 --> 0:24:11.119 Then those people who are you know, really shooting for 0:24:11.359 --> 0:24:14.919 or actually finding a very low body fat percentage especially 0:24:14.920 --> 0:24:19.400 in an older age that I'm currently in, like fifty three, 0:24:19.520 --> 0:24:22.840 that gets harder and harder people. So again that's something 0:24:22.840 --> 0:24:25.200 we need to worry about. It's not really an issue. 0:24:25.440 --> 0:24:28.040 And they finish up this question by saying most athletes 0:24:28.119 --> 0:24:30.720 performed better in the low fat rather than the very 0:24:30.760 --> 0:24:37.120 low fat range. Athletes know that at all. Lead athletes definitely, 0:24:37.240 --> 0:24:39.040 and there's a fine line and they have to walk 0:24:39.080 --> 0:24:41.639 that line and that's why their performance suffers. Sometimes they 0:24:41.680 --> 0:24:46.440 overshoot it. But again, not really something we need to 0:24:46.480 --> 0:24:48.000 waste a lot of time for, especially in a ten 0:24:48.119 --> 0:24:50.560 question exercise i Q test. Again, you may think I'm 0:24:50.600 --> 0:24:56.520 being overly critical. It's it's it's warranted. Okay, number five, 0:24:56.600 --> 0:24:58.320 If you've warmed up your muscles for at least ten 0:24:58.359 --> 0:25:01.760 minutes prior to exercising, a cool down after a workout 0:25:02.440 --> 0:25:08.160 isn't necessary. Once again, what kind of exercise? What if 0:25:08.200 --> 0:25:11.600 some so many people have no idea? You know, many 0:25:11.600 --> 0:25:15.720 of you listening, You're you're intermediate to advanced, you go tom, 0:25:15.720 --> 0:25:20.040 You're you're being no. You're gonna have people who think 0:25:20.520 --> 0:25:24.679 they got on, they did their walk, treadmill outside and 0:25:24.680 --> 0:25:28.240 that they need a cool down because the answer is false. 0:25:28.359 --> 0:25:30.399 And this was one where I would have said, if 0:25:30.440 --> 0:25:32.360 you wanted, we must at least ten minutes proud of exercising. 0:25:32.400 --> 0:25:36.320