1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,520 --> 00:00:13,680 Speaker 1: Welcome to Fitness Disrupted. I'm Tom Holland, and today I'm 3 00:00:13,720 --> 00:00:16,159 Speaker 1: going to talk about the five components of fitness. The 4 00:00:16,360 --> 00:00:20,040 Speaker 1: five components of fitness. Yes, there are lists that have more, 5 00:00:20,840 --> 00:00:23,000 Speaker 1: there's always something else. There's always the people who have 6 00:00:23,079 --> 00:00:27,480 Speaker 1: to change things. But by and large, all my textbooks 7 00:00:28,840 --> 00:00:31,840 Speaker 1: filled with the five components of fitness. That's not to me, 8 00:00:31,840 --> 00:00:34,239 Speaker 1: and things don't change. And yes, but we don't need 9 00:00:34,280 --> 00:00:38,080 Speaker 1: eleven right now. It's challenging enough to to to get 10 00:00:38,159 --> 00:00:40,080 Speaker 1: the five, as I will talk about, so let's not 11 00:00:40,159 --> 00:00:42,879 Speaker 1: switch to eleven. But there's always those people who have 12 00:00:42,880 --> 00:00:45,320 Speaker 1: to make it more complicated. That is absolutely what this 13 00:00:45,320 --> 00:00:48,440 Speaker 1: show is not about. Because yeah, I can impress you 14 00:00:48,479 --> 00:00:50,520 Speaker 1: with eleven and we can talk about all that stuff, 15 00:00:50,560 --> 00:00:55,520 Speaker 1: and let's focus on just doing five. And that, as 16 00:00:55,560 --> 00:00:58,760 Speaker 1: I will say, is challenging enough. So what are the 17 00:00:58,800 --> 00:01:01,480 Speaker 1: five components of fitness? I'm gonn list them and we're 18 00:01:01,520 --> 00:01:04,000 Speaker 1: gonna talk about what they're all about, and then we're 19 00:01:04,000 --> 00:01:06,640 Speaker 1: gonna talk about why it's so important to do all 20 00:01:06,680 --> 00:01:09,840 Speaker 1: five and how you can without increasing your exercise time. 21 00:01:10,000 --> 00:01:13,920 Speaker 1: All right, So five components of fitness study this for years. Again, 22 00:01:14,400 --> 00:01:19,680 Speaker 1: anyone who's taken physiology classes studied this. The five components 23 00:01:19,720 --> 00:01:26,360 Speaker 1: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. 24 00:01:26,400 --> 00:01:28,160 Speaker 1: I'll come back to them. I'll describe what they are, 25 00:01:28,240 --> 00:01:31,040 Speaker 1: explain what they are. But those are the five generally 26 00:01:31,600 --> 00:01:36,200 Speaker 1: widely held regarded American College of Sports Medicine. This is 27 00:01:36,200 --> 00:01:38,360 Speaker 1: where we start, all right. There the blueprint for the 28 00:01:38,400 --> 00:01:42,520 Speaker 1: American College of Sports Medicines physical activity guidelines. They're great 29 00:01:42,600 --> 00:01:45,240 Speaker 1: starting point. And here's the thing. Most people do one. 30 00:01:46,520 --> 00:01:49,880 Speaker 1: If we're lucky, if your exercise you do most people 31 00:01:49,920 --> 00:01:52,559 Speaker 1: do one. Some people do a couple, but most people 32 00:01:52,560 --> 00:01:55,160 Speaker 1: do one. Why is that, Well, here's my opinion, and 33 00:01:55,200 --> 00:01:58,360 Speaker 1: in my experience, it is human nature. It's human nature 34 00:01:58,560 --> 00:02:00,720 Speaker 1: to do what we enjoy to do we're good at 35 00:02:00,840 --> 00:02:04,200 Speaker 1: and that makes complete sense. Right. But here's the thing. 36 00:02:05,080 --> 00:02:08,960 Speaker 1: If you only do one thing, one of those five components, 37 00:02:09,400 --> 00:02:13,400 Speaker 1: you will have problems. It doesn't matter how healthy your 38 00:02:13,400 --> 00:02:15,760 Speaker 1: form of exercise is. If you just do it solely, 39 00:02:16,720 --> 00:02:19,800 Speaker 1: not only won't you be well balanced, you will most 40 00:02:19,800 --> 00:02:22,960 Speaker 1: likely run into some kind of overuse injury. We need 41 00:02:23,040 --> 00:02:26,519 Speaker 1: that variation. That is one of the overarching common themes 42 00:02:26,520 --> 00:02:30,880 Speaker 1: of fitness disrupted. And it's yes, one of those really 43 00:02:30,919 --> 00:02:34,320 Speaker 1: basic concepts. But let's be honest, those of you who 44 00:02:34,320 --> 00:02:36,840 Speaker 1: are listening, how many of those five components do you 45 00:02:36,880 --> 00:02:43,239 Speaker 1: truly do so? Cardiovascular endurance, muscular strength, muscular endurance, flexibility, 46 00:02:43,280 --> 00:02:47,520 Speaker 1: body composition. So here's what it truly comes down to. It, 47 00:02:47,560 --> 00:02:50,360 Speaker 1: in my opinion, is not only do what we enjoy 48 00:02:50,400 --> 00:02:54,280 Speaker 1: and what we're good at. It's genetics, people, it's we're 49 00:02:54,320 --> 00:02:57,000 Speaker 1: good at it because you are generally one of three 50 00:02:57,000 --> 00:03:00,200 Speaker 1: body types ectomorph that is, the skinnier body to the 51 00:03:00,200 --> 00:03:04,080 Speaker 1: one who has trouble putting on muscle. Okay, the hard 52 00:03:04,080 --> 00:03:07,679 Speaker 1: gainers what we call them in for guys generally and 53 00:03:07,919 --> 00:03:09,440 Speaker 1: women too. If you're trying to put on muscle and 54 00:03:09,480 --> 00:03:11,880 Speaker 1: you have a difficult time, you have a skinnier frame 55 00:03:12,240 --> 00:03:16,520 Speaker 1: ectomorph mesomorphs in between gymnasts easier to put on muscle. 56 00:03:16,960 --> 00:03:19,920 Speaker 1: Body builders generally, you know, on the shorter side, but 57 00:03:20,200 --> 00:03:24,600 Speaker 1: easier to build the muscle endomorph Larger framed generally carry 58 00:03:24,639 --> 00:03:27,720 Speaker 1: more body fat. They can put on muscle, but not 59 00:03:27,800 --> 00:03:30,200 Speaker 1: in the same way as a meso morphs. So three 60 00:03:30,200 --> 00:03:34,600 Speaker 1: body types and generally speaking, whatever body type you are, 61 00:03:34,800 --> 00:03:37,840 Speaker 1: that is kind of gonna push you to the exercise 62 00:03:37,920 --> 00:03:41,360 Speaker 1: you do. If you're an endomorph and you are carrying 63 00:03:41,360 --> 00:03:44,440 Speaker 1: around a lot of extra body fat, you are probably 64 00:03:44,480 --> 00:03:46,840 Speaker 1: not going to come out of the gate doing an ultramarrathon, 65 00:03:47,480 --> 00:03:50,400 Speaker 1: and vice versa. If you are the endomorph and of 66 00:03:50,440 --> 00:03:53,640 Speaker 1: a really tough time putting on muscle, you're probably not 67 00:03:54,200 --> 00:03:58,200 Speaker 1: competing in power lifting. Although that's changing and that's awesome, 68 00:03:59,320 --> 00:04:02,200 Speaker 1: but that's it. That in my opinion experience, and I 69 00:04:02,280 --> 00:04:04,640 Speaker 1: think I'm pretty much on the money here, that's what 70 00:04:04,720 --> 00:04:07,800 Speaker 1: it comes down to. We do what we're born to 71 00:04:07,920 --> 00:04:13,600 Speaker 1: do genetically, and that's good to a point. But true health, 72 00:04:14,200 --> 00:04:17,200 Speaker 1: true wellness, and what I have focused on doing myself 73 00:04:18,080 --> 00:04:22,200 Speaker 1: is that excessive moderation without everything connects. All these podcasts 74 00:04:22,200 --> 00:04:27,880 Speaker 1: connect for a reason. It's all intricately connected in a 75 00:04:27,960 --> 00:04:35,840 Speaker 1: simple yet profoundly complex to a degree way. And we 76 00:04:35,920 --> 00:04:39,000 Speaker 1: can't just do what we're good at. We can't just 77 00:04:39,200 --> 00:04:44,919 Speaker 1: do what our bodies are genetically more developed to do. 78 00:04:45,720 --> 00:04:47,520 Speaker 1: So when that person tells me, the guy tells me, 79 00:04:47,560 --> 00:04:49,920 Speaker 1: I say, you have that discussion, as I always do 80 00:04:49,960 --> 00:04:52,160 Speaker 1: when people find out what I do, and they'll say yeah, 81 00:04:52,240 --> 00:04:54,520 Speaker 1: I do yoga five days a week, and I'll say 82 00:04:54,520 --> 00:04:56,120 Speaker 1: to him, is that all you do? And I'll say, yeah, 83 00:04:56,160 --> 00:04:57,920 Speaker 1: I love it, do five days a week and that's 84 00:04:57,960 --> 00:05:01,320 Speaker 1: that's awesome. Yoga is incredib double has so many benefits. 85 00:05:01,680 --> 00:05:05,640 Speaker 1: But and if they're asking me, because I don't offer 86 00:05:05,680 --> 00:05:08,320 Speaker 1: the advice unless people ask, I've learned over the years. 87 00:05:08,480 --> 00:05:10,720 Speaker 1: But they say, do you think that's good, I'll say, 88 00:05:10,720 --> 00:05:13,760 Speaker 1: I think it's great. Start, But I want you to 89 00:05:13,800 --> 00:05:18,000 Speaker 1: focus on the other components of fitness as well, and 90 00:05:18,040 --> 00:05:23,560 Speaker 1: true health, true just being as adding years to your 91 00:05:23,600 --> 00:05:27,560 Speaker 1: life and life to your years comes from focusing on 92 00:05:27,600 --> 00:05:31,120 Speaker 1: all five of these components. And it's not difficult and 93 00:05:31,160 --> 00:05:32,920 Speaker 1: it doesn't take a long time. As I will end 94 00:05:32,920 --> 00:05:35,320 Speaker 1: the show by saying, my book, the micro Workout Plan, 95 00:05:35,400 --> 00:05:38,240 Speaker 1: I keep bringing it up because it's all connected to 96 00:05:38,320 --> 00:05:41,919 Speaker 1: this five minute workouts that do all these different things 97 00:05:42,640 --> 00:05:44,039 Speaker 1: and you don't have to go to the gym and 98 00:05:44,040 --> 00:05:46,080 Speaker 1: you don't have to do it for an hour. But 99 00:05:46,120 --> 00:05:49,440 Speaker 1: I'll get to that, all right. So one other problem 100 00:05:49,600 --> 00:05:52,520 Speaker 1: with the five components of fitnesses, especially as we get older, 101 00:05:53,240 --> 00:05:55,480 Speaker 1: So if we're focusing on things were not good at 102 00:05:55,600 --> 00:05:59,040 Speaker 1: that we weren't born to do physically, or that come 103 00:05:59,120 --> 00:06:01,960 Speaker 1: harder to us human nature. We don't want to look stupid. 104 00:06:02,520 --> 00:06:06,119 Speaker 1: I'm there with you, you know, swimming, it's really hard 105 00:06:06,480 --> 00:06:08,600 Speaker 1: for me to get in the pool and swim next 106 00:06:08,640 --> 00:06:10,479 Speaker 1: to people who are so much better than me. It's 107 00:06:10,520 --> 00:06:12,680 Speaker 1: tough on the ego, it's tough on the psyche. It's 108 00:06:12,680 --> 00:06:14,560 Speaker 1: tough to walk into a class that you've never done 109 00:06:14,560 --> 00:06:18,520 Speaker 1: before and build that strength in front of other people. Listen, 110 00:06:18,560 --> 00:06:20,520 Speaker 1: I did stand up comedy. People you want to that 111 00:06:20,680 --> 00:06:23,640 Speaker 1: is possibly the worst thing in the world. Little sidebar here. 112 00:06:23,920 --> 00:06:26,000 Speaker 1: You have to get up and get good in front 113 00:06:26,080 --> 00:06:31,400 Speaker 1: of an audience when you're horrible. So to some degree, 114 00:06:31,880 --> 00:06:34,200 Speaker 1: that's what fitness is like if you're doing it in public. 115 00:06:34,720 --> 00:06:37,120 Speaker 1: But as I'll finish up by saying, as well, that's 116 00:06:37,160 --> 00:06:39,120 Speaker 1: the beauty of the new world of all the content 117 00:06:39,320 --> 00:06:41,720 Speaker 1: and working at at home and shorter workouts. You can 118 00:06:41,760 --> 00:06:43,920 Speaker 1: get good at home and then go to a class 119 00:06:43,960 --> 00:06:45,440 Speaker 1: if that's what you want to do, or a group, 120 00:06:45,720 --> 00:06:48,760 Speaker 1: or swim with a master's whatever, you can get good. 121 00:06:49,680 --> 00:06:51,400 Speaker 1: You can't really swim at home with unless you have 122 00:06:51,400 --> 00:06:53,520 Speaker 1: the pool at home. But content, yoga things like that 123 00:06:53,839 --> 00:06:56,200 Speaker 1: you do the privacy of your own home, and that's awesome. 124 00:06:57,279 --> 00:07:01,640 Speaker 1: But true health comes down to balance. And I've said 125 00:07:01,640 --> 00:07:04,440 Speaker 1: this before on the wall of my high school gym 126 00:07:04,480 --> 00:07:07,600 Speaker 1: where he used to work out football team, hockey team. Uh, 127 00:07:07,600 --> 00:07:09,960 Speaker 1: it said, work on your weakness until it becomes your strength. 128 00:07:10,120 --> 00:07:12,520 Speaker 1: That's a great line. But you know what, I'm can 129 00:07:12,640 --> 00:07:16,200 Speaker 1: change that a little bit. Sounds good, but most people 130 00:07:16,200 --> 00:07:18,200 Speaker 1: aren't gonna work on their work still it becomes their strength. 131 00:07:18,640 --> 00:07:21,040 Speaker 1: You know what, I change it to work on your 132 00:07:21,080 --> 00:07:24,160 Speaker 1: weakness until it's no longer a weakness. Let's let's put 133 00:07:24,200 --> 00:07:27,559 Speaker 1: it there. You know, Instagram is filled with these high 134 00:07:27,560 --> 00:07:31,360 Speaker 1: and mighty everyone's posted who actually applies, who actually made 135 00:07:31,400 --> 00:07:34,960 Speaker 1: their strength their weakness their strength. That's really hard to 136 00:07:34,960 --> 00:07:36,960 Speaker 1: do and probably you don't want to waste that. It's 137 00:07:37,080 --> 00:07:40,800 Speaker 1: it's about time and balance. So sounds good, But work 138 00:07:40,800 --> 00:07:43,080 Speaker 1: on your weakness until it's no longer weakness, because that's 139 00:07:43,080 --> 00:07:45,800 Speaker 1: what it ultimately comes down to everybody. It's that show 140 00:07:45,880 --> 00:07:49,680 Speaker 1: I did prehab versus rehab. My number one goal for 141 00:07:49,720 --> 00:07:53,320 Speaker 1: myself up there is to stay injury free, to stay 142 00:07:53,320 --> 00:07:55,920 Speaker 1: out of the hospital, to stay as disease free as possible. 143 00:07:56,120 --> 00:07:59,000 Speaker 1: The foods I eat, the exercise I do. The attitude 144 00:07:59,040 --> 00:08:01,800 Speaker 1: I take mentally at the end of the day is 145 00:08:01,840 --> 00:08:04,240 Speaker 1: to be as healthy as possible and to avoid all 146 00:08:04,240 --> 00:08:07,440 Speaker 1: those things. So, yes, it's great if you're doing yoga 147 00:08:07,440 --> 00:08:08,920 Speaker 1: five days a week, and yes it's great if you're 148 00:08:08,960 --> 00:08:11,480 Speaker 1: jumping on your stationary bike five days a week. That's awesome. 149 00:08:11,680 --> 00:08:16,400 Speaker 1: You're working on that cardiovascular endurance. But what if we 150 00:08:16,480 --> 00:08:19,240 Speaker 1: added just a couple of things in and what if 151 00:08:19,280 --> 00:08:22,200 Speaker 1: you just broke it up throughout your day? All right, 152 00:08:22,520 --> 00:08:24,840 Speaker 1: let's take a quick break. When we come back, I'm 153 00:08:24,840 --> 00:08:27,000 Speaker 1: gonna go into the five components of fitness so you 154 00:08:27,120 --> 00:08:29,800 Speaker 1: understand them more if you don't, And then we're gonna 155 00:08:29,800 --> 00:08:33,840 Speaker 1: talk about how you do them without adding all this 156 00:08:34,000 --> 00:08:36,480 Speaker 1: time and and and making it fun and doing all 157 00:08:36,480 --> 00:08:38,320 Speaker 1: those things that we want to do, so again we 158 00:08:38,360 --> 00:08:40,240 Speaker 1: can be as healthy as possible. We'll be right back, 159 00:08:51,000 --> 00:08:53,480 Speaker 1: all right, So talking about the five components of fitness. 160 00:08:54,080 --> 00:08:57,640 Speaker 1: And yes, this is another show where it seems simple, 161 00:08:57,840 --> 00:09:03,160 Speaker 1: but it's the application that's difficult. I say all the time, 162 00:09:03,200 --> 00:09:07,400 Speaker 1: I am not a triathlete. Triathlon I figured out many 163 00:09:07,440 --> 00:09:09,960 Speaker 1: decades ago was the perfect way for me to do 164 00:09:10,080 --> 00:09:14,440 Speaker 1: just this is work. On different components of fitness, and 165 00:09:14,600 --> 00:09:21,000 Speaker 1: especially long distance triathlons, because you can't get away with 166 00:09:21,160 --> 00:09:23,400 Speaker 1: just doing one sport. You gotta mix it up. So 167 00:09:23,600 --> 00:09:26,400 Speaker 1: cardiovascular endurance, that is what it sounds like, right, It's 168 00:09:26,440 --> 00:09:28,480 Speaker 1: the ability of the heart and the lungs to work 169 00:09:28,480 --> 00:09:31,280 Speaker 1: together to provide the needed oxygen and fuel to the 170 00:09:31,280 --> 00:09:36,680 Speaker 1: body during sustained workouts, workloads, doing sustained activity. We're talking 171 00:09:36,679 --> 00:09:41,360 Speaker 1: aerobic endurance people, and all of this first and foremost 172 00:09:41,400 --> 00:09:44,360 Speaker 1: for me, is about activities of daily living. Sure, if 173 00:09:44,360 --> 00:09:47,679 Speaker 1: you're doing in sports an athlete, recreational sports or at 174 00:09:47,679 --> 00:09:51,959 Speaker 1: a very high level, that's awesome, But first and foremost 175 00:09:51,960 --> 00:09:53,400 Speaker 1: to get through your debt, you're playing with your kids. 176 00:09:53,400 --> 00:09:55,480 Speaker 1: You don't want to be dead tired at the end 177 00:09:55,920 --> 00:09:59,280 Speaker 1: of the day. Cardiovascular and dirance, so that's your heart 178 00:09:59,320 --> 00:10:01,360 Speaker 1: that is the most important to people. By the way, 179 00:10:01,600 --> 00:10:05,440 Speaker 1: cardiovascar disease the number one killer people die, the number 180 00:10:05,440 --> 00:10:08,600 Speaker 1: one cause of death. So this goes to you. All 181 00:10:08,640 --> 00:10:11,320 Speaker 1: the people with the strength, right you've got especially you 182 00:10:11,320 --> 00:10:14,240 Speaker 1: know all these different strength workouts. I don't want to 183 00:10:14,240 --> 00:10:17,439 Speaker 1: give specific names. You know what I'm talking about lifting heavyweights, 184 00:10:17,559 --> 00:10:20,600 Speaker 1: Olympic lifts, not doing a heck of a lot of cardio. 185 00:10:21,280 --> 00:10:24,680 Speaker 1: And that is one other thing I have to say. Actually, 186 00:10:25,440 --> 00:10:27,200 Speaker 1: the world we live in now when it comes to 187 00:10:27,200 --> 00:10:29,360 Speaker 1: the five components of fitness, one of the big things 188 00:10:29,520 --> 00:10:33,080 Speaker 1: that started not too many years ago was bashing the 189 00:10:33,120 --> 00:10:36,440 Speaker 1: other components of fitness, so in other words, the strength people, 190 00:10:36,920 --> 00:10:40,400 Speaker 1: the muscular strength people, bashing the cardiovascular endurance people, and 191 00:10:40,520 --> 00:10:43,320 Speaker 1: vice versa. One of the biggest compliments I got back 192 00:10:43,320 --> 00:10:45,560 Speaker 1: when I was racing was I would be at the 193 00:10:45,600 --> 00:10:47,440 Speaker 1: front of a race, you know, getting ready to start. 194 00:10:47,679 --> 00:10:50,599 Speaker 1: Back when I was racing and I was fitter, but 195 00:10:50,679 --> 00:10:52,320 Speaker 1: I was lifting weights, and so I would get the 196 00:10:52,320 --> 00:10:55,079 Speaker 1: comment that you don't look like a runner like I 197 00:10:55,120 --> 00:10:58,200 Speaker 1: would be doing the ultra marathons or the marathons, even 198 00:10:58,559 --> 00:11:00,520 Speaker 1: because I had more muscle than most the people that 199 00:11:00,559 --> 00:11:03,440 Speaker 1: were running where I was running. And that to me 200 00:11:03,559 --> 00:11:05,680 Speaker 1: was a compliment, a huge compliment, because I wanted to 201 00:11:05,720 --> 00:11:07,880 Speaker 1: be that. Well, listen, I didn't go as fast as 202 00:11:07,920 --> 00:11:10,480 Speaker 1: I could. I was carrying a couple extra pounds and 203 00:11:10,640 --> 00:11:13,320 Speaker 1: that speed, but that wasn't the goal. Yes, I wanted 204 00:11:13,360 --> 00:11:14,880 Speaker 1: to go fast, but not at the expense of being 205 00:11:14,920 --> 00:11:21,120 Speaker 1: healthy and balanced. So cardiovascular endurance is aerobics. Aerobic ability, 206 00:11:21,200 --> 00:11:26,640 Speaker 1: you know, and that's walking, swimming, cycling, aerobic Muscular strength 207 00:11:27,160 --> 00:11:29,360 Speaker 1: is the amount of force a muscle can produce. Right, 208 00:11:30,040 --> 00:11:34,400 Speaker 1: Strength and endurance is about, you know, how long a 209 00:11:34,480 --> 00:11:37,439 Speaker 1: muscle can do it. Muscular strength is how fast, how 210 00:11:37,440 --> 00:11:40,600 Speaker 1: hard it can do it, all right, So in scientific terms, 211 00:11:40,679 --> 00:11:43,120 Speaker 1: muscular strength is a measure of the greatest amount of 212 00:11:43,120 --> 00:11:47,280 Speaker 1: force that muscles can produce during a single maximal effort. Now, 213 00:11:47,559 --> 00:11:49,439 Speaker 1: I just have to also say that if you start 214 00:11:49,679 --> 00:11:51,839 Speaker 1: just looking into these five components and finished, there's some 215 00:11:51,880 --> 00:11:54,559 Speaker 1: confusing stuff out there, and I would say some incorrect 216 00:11:54,920 --> 00:11:59,000 Speaker 1: there's crossover between these, but it can get confusing, which 217 00:11:59,240 --> 00:12:01,720 Speaker 1: is kind of surprising because it should just be self explanatory. 218 00:12:01,760 --> 00:12:05,559 Speaker 1: But muscular strength, all right, generally speaking, that's like a 219 00:12:05,600 --> 00:12:11,160 Speaker 1: maximum bench press and stuff like that, right squat, But 220 00:12:11,320 --> 00:12:15,160 Speaker 1: for our purposes, muscular strength is just strength training. It's 221 00:12:15,200 --> 00:12:17,600 Speaker 1: getting strong. So most of us aren't worried about how 222 00:12:17,679 --> 00:12:20,640 Speaker 1: much we can bench press or squat. Some of you are, 223 00:12:20,640 --> 00:12:23,920 Speaker 1: and that's great. But being strong are muscles strong, So 224 00:12:24,000 --> 00:12:28,400 Speaker 1: that for me is strength training is lifting weights, is 225 00:12:28,440 --> 00:12:33,880 Speaker 1: body weight exercises getting our muscles strong. So cardiovascular endurance, 226 00:12:33,920 --> 00:12:37,360 Speaker 1: getting the heart strong, which is a muscle, muscular endurance, 227 00:12:37,400 --> 00:12:41,000 Speaker 1: getting our entire body strong, bulletproofing our bodies. I call 228 00:12:41,040 --> 00:12:44,200 Speaker 1: it all right, muscular endurance. Here's where I think it 229 00:12:44,240 --> 00:12:47,480 Speaker 1: gets confusing, and that's the ability the muscles to perform 230 00:12:47,559 --> 00:12:50,640 Speaker 1: continuously without fatiguing. Right, But that's kind of tight, and 231 00:12:50,679 --> 00:12:54,360 Speaker 1: that's kind of that's tied into cardiovascular endurance. So you 232 00:12:54,360 --> 00:12:56,840 Speaker 1: know the examples if you look at the different definitions cycling, 233 00:12:56,880 --> 00:12:59,640 Speaker 1: step machines and liptical shines, Well, your heart is involved. 234 00:13:00,080 --> 00:13:02,720 Speaker 1: And quite often, and I'll have people say this to 235 00:13:02,720 --> 00:13:06,600 Speaker 1: me all the time. They'll say, sometimes they're muscles fatigue first, 236 00:13:06,679 --> 00:13:09,440 Speaker 1: or sometimes their heart gives up, you know, So it's cardiovascular. 237 00:13:09,679 --> 00:13:12,120 Speaker 1: So if you are doing a cycling class, do your 238 00:13:12,200 --> 00:13:15,200 Speaker 1: muscles give out first or is it your your heart? 239 00:13:15,280 --> 00:13:17,600 Speaker 1: Is it the cardio? So that's why we want to 240 00:13:17,600 --> 00:13:20,760 Speaker 1: work on both. And there's the great news people, is 241 00:13:20,920 --> 00:13:23,640 Speaker 1: you can get so many of these at the same 242 00:13:23,679 --> 00:13:26,280 Speaker 1: time by doing certain things. So in other words, if 243 00:13:26,320 --> 00:13:29,280 Speaker 1: you are running, you are working on muscular endurance and 244 00:13:29,320 --> 00:13:32,960 Speaker 1: you're working on cardiovascular endurance. And that's why it's so 245 00:13:33,000 --> 00:13:36,599 Speaker 1: important to do all of these things. A little bit now. Flexibility, 246 00:13:36,640 --> 00:13:38,480 Speaker 1: Holy cow, I've gotten a bunch of emails to do 247 00:13:38,600 --> 00:13:42,200 Speaker 1: a whole podcast on this, and I will. Flexibility is 248 00:13:42,240 --> 00:13:44,960 Speaker 1: the ability of the joint to move freely through its 249 00:13:45,040 --> 00:13:47,760 Speaker 1: range of motion. Now, there's so much debate and so 250 00:13:48,000 --> 00:13:51,320 Speaker 1: much to some study, and someone shared a study with 251 00:13:51,360 --> 00:13:52,959 Speaker 1: me that said, get rid of it, that it shouldn't 252 00:13:52,960 --> 00:13:56,440 Speaker 1: even be on this list. I disagree. Now again, spend 253 00:13:56,520 --> 00:13:58,120 Speaker 1: much more time on it at a later time. But 254 00:13:58,440 --> 00:14:00,160 Speaker 1: we are sitting all day long. And if you are 255 00:14:00,200 --> 00:14:04,240 Speaker 1: doing a repetitive if you're a runner and you run predominantly, 256 00:14:04,640 --> 00:14:06,920 Speaker 1: and then you said all day, your muscles will get 257 00:14:07,000 --> 00:14:10,280 Speaker 1: into a certain shortened state. And when muscles get into 258 00:14:10,320 --> 00:14:14,439 Speaker 1: a certain shortened state, they don't move. You have dysfunction 259 00:14:15,280 --> 00:14:19,080 Speaker 1: and it generally leads to issues that are seemingly unrelated, 260 00:14:19,120 --> 00:14:23,480 Speaker 1: but not to those shorter hip flex ers, tighter hamstrings, 261 00:14:23,920 --> 00:14:27,440 Speaker 1: back issues. So flexibility is important. Here's the thing. You 262 00:14:27,440 --> 00:14:31,480 Speaker 1: don't have to spend hours upon hours doing it. Minutes matter, 263 00:14:32,320 --> 00:14:35,560 Speaker 1: and you can do things like yoga and pilates to 264 00:14:35,720 --> 00:14:41,440 Speaker 1: get that flexibility component. And finally, body composition. Now this 265 00:14:41,600 --> 00:14:44,520 Speaker 1: is basically your amount of fat mass compared to lean 266 00:14:44,600 --> 00:14:46,440 Speaker 1: muscle mass, your bone and organs. Right, So if you 267 00:14:46,640 --> 00:14:48,520 Speaker 1: take a body fat test, and there's so many different 268 00:14:48,560 --> 00:14:50,920 Speaker 1: ways to do that, I've tried them all. As back 269 00:14:50,960 --> 00:14:53,080 Speaker 1: when I was doing that natural body building in a 270 00:14:53,160 --> 00:14:56,240 Speaker 1: very weird state in my life, many many years ago, 271 00:14:56,360 --> 00:14:58,760 Speaker 1: I was part of a research study at a college 272 00:14:58,760 --> 00:15:00,600 Speaker 1: in New York where they were testing all the different 273 00:15:00,840 --> 00:15:03,360 Speaker 1: ways of measuring body fat. And that was decades ago. 274 00:15:03,440 --> 00:15:06,960 Speaker 1: And now yes you have home versions somewhat accurate. They're 275 00:15:06,960 --> 00:15:10,120 Speaker 1: getting more and more accurate. But generally speaking, the cheaper, 276 00:15:10,200 --> 00:15:13,560 Speaker 1: the the device, the generally less accurate is going to 277 00:15:13,640 --> 00:15:16,040 Speaker 1: be again getting better those scales. But if you are 278 00:15:16,120 --> 00:15:19,400 Speaker 1: using a body composition body fat scale, just use it 279 00:15:19,480 --> 00:15:21,080 Speaker 1: as a measure. So, in other words, if it says 280 00:15:22,280 --> 00:15:25,720 Speaker 1: and then three months later you're awesome, it doesn't matter 281 00:15:25,760 --> 00:15:28,600 Speaker 1: what the number is. That what matters is you're decreasing, 282 00:15:29,360 --> 00:15:32,480 Speaker 1: so a body composition. I love this because these are 283 00:15:32,560 --> 00:15:34,320 Speaker 1: the people you go, well, how can that just be? 284 00:15:34,360 --> 00:15:36,160 Speaker 1: How can someone focus on just But those are the 285 00:15:36,160 --> 00:15:39,480 Speaker 1: people who genetically are probably endomorphs. You got the celebrities 286 00:15:39,560 --> 00:15:41,240 Speaker 1: right who say I don't do any cardio and look 287 00:15:41,280 --> 00:15:43,800 Speaker 1: how I look. Those are the body composition people, And 288 00:15:43,880 --> 00:15:48,520 Speaker 1: that's the most dangerous. That's the vanity, that's the congratulations. 289 00:15:48,560 --> 00:15:51,720 Speaker 1: You have great genetics, But how's your heart? And can 290 00:15:51,760 --> 00:15:53,880 Speaker 1: you do a push up? And can you do a 291 00:15:54,000 --> 00:15:57,840 Speaker 1: plank for thirty seconds? And how is your functional strength 292 00:15:57,840 --> 00:16:01,200 Speaker 1: gonna be when you're seventy Are you gonna have have osteoporosis? 293 00:16:01,480 --> 00:16:04,080 Speaker 1: Are you going to be able to walk? Are you 294 00:16:04,080 --> 00:16:06,680 Speaker 1: are you gonna be you know, in a wheelchair? So 295 00:16:07,240 --> 00:16:10,200 Speaker 1: body composition, thanks to Instagram and things like that, is 296 00:16:10,600 --> 00:16:14,000 Speaker 1: holy cow in a place where it wasn't for me 297 00:16:14,040 --> 00:16:16,240 Speaker 1: in the fitness world because so many people it's just 298 00:16:16,280 --> 00:16:20,000 Speaker 1: how you look. It's that Instagram picture, it's that Facebook picture. 299 00:16:21,240 --> 00:16:25,040 Speaker 1: So that's scary. And if body composition is all you 300 00:16:25,120 --> 00:16:30,760 Speaker 1: care about, is that one component of fitness that again, 301 00:16:32,120 --> 00:16:34,920 Speaker 1: heart disease is the number one cause of death and 302 00:16:34,960 --> 00:16:39,520 Speaker 1: you can't see that from your body composition. So at 303 00:16:39,560 --> 00:16:41,760 Speaker 1: the end of the day, we want to focus on 304 00:16:41,800 --> 00:16:43,280 Speaker 1: all five of these and I want you to think 305 00:16:43,320 --> 00:16:46,760 Speaker 1: about it. It's a pie chart. Now, they don't have 306 00:16:46,840 --> 00:16:50,680 Speaker 1: to be nor should they be totally equal, all five components. 307 00:16:51,000 --> 00:16:54,480 Speaker 1: If you love yoga, then that piece of the pie 308 00:16:54,480 --> 00:16:56,520 Speaker 1: can be a little bit bigger, but you have to 309 00:16:56,520 --> 00:16:59,600 Speaker 1: be honest. So here's the other thing. Yes, there are 310 00:17:00,080 --> 00:17:03,560 Speaker 1: some cardiovascular benefits to yoga and plotties and things like that, 311 00:17:03,720 --> 00:17:05,879 Speaker 1: but that to me, and we can argue till the end. 312 00:17:05,920 --> 00:17:08,040 Speaker 1: They put heart ray monitors on people and I'll I'll 313 00:17:08,040 --> 00:17:11,040 Speaker 1: give you the studies not today, But that's not your cardio. 314 00:17:11,240 --> 00:17:14,520 Speaker 1: That's your flexibility, that's your that's some kind of strength 315 00:17:14,560 --> 00:17:19,280 Speaker 1: as well, But that's not the heart strengthening activity for me, 316 00:17:19,680 --> 00:17:22,639 Speaker 1: it's not nor the studies are showing that. So you 317 00:17:22,680 --> 00:17:25,200 Speaker 1: can do your ploties in your yoga, that can be 318 00:17:25,280 --> 00:17:27,200 Speaker 1: a big chunk of the pie, but you still need 319 00:17:27,240 --> 00:17:31,719 Speaker 1: the other four. So body composition for me is of 320 00:17:31,760 --> 00:17:34,479 Speaker 1: course the exercise, right because that's going to help reduce 321 00:17:34,600 --> 00:17:38,399 Speaker 1: body fat. But body composition for me is the healthy eating. 322 00:17:39,000 --> 00:17:42,359 Speaker 1: So when I think body composition, that's the healthy nutrition. 323 00:17:42,840 --> 00:17:45,160 Speaker 1: Obviously exercise is connected. I talk about that every show 324 00:17:45,240 --> 00:17:47,520 Speaker 1: just about and that will help with the body composition. 325 00:17:47,520 --> 00:17:50,480 Speaker 1: But it's twofold, right, And I've said over and over 326 00:17:50,800 --> 00:17:55,680 Speaker 1: how exercise for me is not about the scale, it's 327 00:17:55,680 --> 00:17:59,040 Speaker 1: about all those other things. So we want to focus 328 00:17:59,080 --> 00:18:02,600 Speaker 1: on all five. And if you are the strength person, 329 00:18:03,160 --> 00:18:06,520 Speaker 1: force yourself to do the cardio side the heart. And 330 00:18:06,560 --> 00:18:08,880 Speaker 1: if you're just that runner type, who you know, there's 331 00:18:08,960 --> 00:18:11,119 Speaker 1: that meme, the picture that's out all the time, and 332 00:18:11,119 --> 00:18:14,280 Speaker 1: it's the sprinter or the strength training versus the marathon 333 00:18:14,680 --> 00:18:16,680 Speaker 1: and the marathoner looks horrible. And sometimes they say, oh, 334 00:18:16,680 --> 00:18:18,840 Speaker 1: this one sixty and this one sixty, and the marathoner 335 00:18:18,880 --> 00:18:23,080 Speaker 1: looks horrible. Well, so, first of all, who knows if 336 00:18:23,080 --> 00:18:26,040 Speaker 1: it's even accurate at the ages. But again that's bashing 337 00:18:26,080 --> 00:18:28,880 Speaker 1: and saying, oh, the cardio guys so bad. No, it's 338 00:18:28,880 --> 00:18:31,600 Speaker 1: bad to do any one of them solely. So if 339 00:18:31,640 --> 00:18:34,560 Speaker 1: you are the cardio person, add that strength training in 340 00:18:34,960 --> 00:18:38,600 Speaker 1: because it will go to prehab versus rehab. So if 341 00:18:38,600 --> 00:18:41,320 Speaker 1: you're just the strength person, then suddenly you find out 342 00:18:42,400 --> 00:18:44,480 Speaker 1: that the heart is not as healthy as it could be. 343 00:18:44,640 --> 00:18:46,960 Speaker 1: What are they gonna tell you to do? Start doing 344 00:18:46,960 --> 00:18:51,680 Speaker 1: your cardio. And if you're just the cardio person and 345 00:18:51,800 --> 00:18:55,320 Speaker 1: you pull a muscle, you you know, ripping a c 346 00:18:55,560 --> 00:18:59,720 Speaker 1: L skiing because you're not strong, then suddenly you're gonna 347 00:18:59,760 --> 00:19:01,919 Speaker 1: be in re have doing the muscular part. So I 348 00:19:01,960 --> 00:19:03,879 Speaker 1: get it. It's human nature. We do what we're good at. 349 00:19:03,920 --> 00:19:05,520 Speaker 1: We do what we enjoy, and we do what we 350 00:19:05,560 --> 00:19:10,520 Speaker 1: are genetically predisposed to do. Your homework. Your ultimate goal, 351 00:19:11,520 --> 00:19:15,200 Speaker 1: as is mine, is to do those things that we're 352 00:19:15,240 --> 00:19:17,400 Speaker 1: not great at. And it doesn't have to be a lot. 353 00:19:17,920 --> 00:19:23,520 Speaker 1: I swim once a week because I know that it's so, 354 00:19:23,720 --> 00:19:26,080 Speaker 1: and you know, I always think that here, I want 355 00:19:26,080 --> 00:19:27,720 Speaker 1: to say a lout of sometimes I want to do 356 00:19:27,720 --> 00:19:31,240 Speaker 1: two or three. It's doing a little bit of everything 357 00:19:31,440 --> 00:19:36,080 Speaker 1: frequently rather than a lot. A little bit. That is 358 00:19:36,560 --> 00:19:39,720 Speaker 1: true fitness. All right, quick break. When we come back, 359 00:19:39,720 --> 00:19:41,399 Speaker 1: I'm gonna pull it all together. But I want you 360 00:19:41,440 --> 00:19:43,840 Speaker 1: to sit and think, who are you? Are you the 361 00:19:43,880 --> 00:19:47,920 Speaker 1: cardio person? Are you the strength person? Are you the 362 00:19:47,960 --> 00:19:50,399 Speaker 1: flexibility person? Like, oh my gosh, I can't believe that 363 00:19:50,800 --> 00:19:54,480 Speaker 1: you know. And again I'll throw for flexibility, just pilates, 364 00:19:54,560 --> 00:19:58,600 Speaker 1: yoga and that's awesome, Like, that's awesome strength. But I 365 00:19:58,720 --> 00:20:00,320 Speaker 1: gotta do a little bit of all the the ones 366 00:20:00,359 --> 00:20:03,320 Speaker 1: as well. So take an honest assessment of where you are. 367 00:20:03,440 --> 00:20:05,880 Speaker 1: Where are the gaps? When I come back, when you're 368 00:20:05,880 --> 00:20:07,600 Speaker 1: talking about how to fill them, we'll be right back 369 00:20:22,080 --> 00:20:24,880 Speaker 1: and we are back talking about the five components of fitness. 370 00:20:26,280 --> 00:20:32,080 Speaker 1: It's your heart. Cardiovascular endurance, it's muscular strength, body weight exercise, 371 00:20:32,119 --> 00:20:36,080 Speaker 1: strength training, just basics muscular endurance, how long you can 372 00:20:36,080 --> 00:20:39,520 Speaker 1: perform an activity, And hey, are you a golfer? I'm not, 373 00:20:40,200 --> 00:20:42,160 Speaker 1: but do you want to be golfing when you're eighty? 374 00:20:43,160 --> 00:20:46,040 Speaker 1: Muscular endurance? Can you walk or you know? I love 375 00:20:46,080 --> 00:20:48,440 Speaker 1: hearing that people who are like, I'm golfing at seventy 376 00:20:48,480 --> 00:20:53,000 Speaker 1: and I'm carrying my bag. And again that's combining cardiovascular endurance, 377 00:20:53,119 --> 00:20:56,920 Speaker 1: muscular strength, and muscular endurance. And that's why I say, 378 00:20:57,040 --> 00:20:59,920 Speaker 1: over and over it's about variation, and it's about improving 379 00:21:00,160 --> 00:21:03,320 Speaker 1: quality of life and the great news and I will 380 00:21:03,440 --> 00:21:06,280 Speaker 1: use that term over and over because I truly believe 381 00:21:06,320 --> 00:21:09,120 Speaker 1: it is that the bill of goods you've been sold 382 00:21:09,200 --> 00:21:11,159 Speaker 1: that it has to be horrible, and that has to 383 00:21:11,200 --> 00:21:13,600 Speaker 1: be long, and that it has to be at the gym. 384 00:21:13,640 --> 00:21:18,120 Speaker 1: Those are all completely false. So you're gonna start slowly. 385 00:21:18,520 --> 00:21:20,800 Speaker 1: So if you're just the strength person, you're not gonna 386 00:21:20,840 --> 00:21:22,439 Speaker 1: try to do like everything else. You're gonna do all 387 00:21:22,480 --> 00:21:25,480 Speaker 1: four right away. So if you're just lifting weights, you're 388 00:21:25,560 --> 00:21:28,760 Speaker 1: that guy who and listen, ten five minutes warm up 389 00:21:28,760 --> 00:21:31,840 Speaker 1: on the treadmills at walking. So you don't that's good, 390 00:21:32,119 --> 00:21:35,120 Speaker 1: but I would love a little bit more cardio. Okay, 391 00:21:35,200 --> 00:21:40,479 Speaker 1: so add one or two maximum, but generally one unless 392 00:21:40,480 --> 00:21:44,359 Speaker 1: it's a crossover where you get the benefits. Guys, and 393 00:21:44,359 --> 00:21:47,080 Speaker 1: this is generalizing, but for a reason, the statistics are there. 394 00:21:47,440 --> 00:21:49,840 Speaker 1: You need to work on the flexibility, you need to 395 00:21:49,960 --> 00:21:53,359 Speaker 1: do pilates, you need to do yoga. And so many 396 00:21:53,359 --> 00:21:55,399 Speaker 1: people I know so many guys that are doing yoga. 397 00:21:55,960 --> 00:21:57,919 Speaker 1: Why are they doing it? There's two reasons. And this 398 00:21:58,000 --> 00:21:59,680 Speaker 1: is not something I'm just making up pulling out of 399 00:21:59,720 --> 00:22:02,760 Speaker 1: the air. This is statistically. Guys go to yoga genuary 400 00:22:02,760 --> 00:22:05,760 Speaker 1: for two reasons. And plates because they're injured and their 401 00:22:05,800 --> 00:22:09,040 Speaker 1: doctor said they should, and or their wife or girlfriend 402 00:22:09,320 --> 00:22:13,360 Speaker 1: or boyfriend takes them. Okay, that's the reason. So prehab 403 00:22:13,520 --> 00:22:17,400 Speaker 1: versus rehab, go once a week or do it at home. 404 00:22:17,920 --> 00:22:20,520 Speaker 1: So that's where we're gonna finish up. Think of that 405 00:22:21,119 --> 00:22:25,879 Speaker 1: pie with five pieces to the pie. Now when you 406 00:22:25,920 --> 00:22:28,600 Speaker 1: break it up throughout the day, that's the secret. You know, 407 00:22:28,800 --> 00:22:32,600 Speaker 1: I will do five minutes of push ups throughout the 408 00:22:32,640 --> 00:22:34,359 Speaker 1: day sometimes that you know, I'll do a set of 409 00:22:34,400 --> 00:22:37,720 Speaker 1: twenty in the morning. A set at lunch so throughout 410 00:22:37,720 --> 00:22:41,040 Speaker 1: the day, shorter workouts done at home. That's how you 411 00:22:41,119 --> 00:22:44,080 Speaker 1: hit the five components of fitness. People, you don't hit 412 00:22:44,119 --> 00:22:46,520 Speaker 1: it by just going to the gym. It's that five 413 00:22:46,560 --> 00:22:49,919 Speaker 1: minutes of stretching in your office or you know, in 414 00:22:50,000 --> 00:22:53,280 Speaker 1: this the grocery line, while you're waiting at the supermarket, 415 00:22:54,560 --> 00:22:57,920 Speaker 1: working it in going for a fifteen minutes. So let's 416 00:22:57,960 --> 00:23:01,040 Speaker 1: talk about it was simple. Five minutes of stretching after 417 00:23:01,160 --> 00:23:04,160 Speaker 1: your you know, you play tennis or you you did 418 00:23:04,200 --> 00:23:07,119 Speaker 1: some activity, that's the best time to do it to stretch. 419 00:23:07,920 --> 00:23:09,879 Speaker 1: Then doing a fifteen minute walk, maybe you go for 420 00:23:09,920 --> 00:23:11,760 Speaker 1: a walk with the dogs, you go for a walk 421 00:23:11,880 --> 00:23:14,919 Speaker 1: right after you know, dinner with the family. Fifteen minutes. 422 00:23:16,160 --> 00:23:21,160 Speaker 1: That's your cardiovascular endurance and your muscular endurance. Then we're 423 00:23:21,160 --> 00:23:24,320 Speaker 1: talking muscular strength. You're gonna do your body weight circuit 424 00:23:24,320 --> 00:23:29,119 Speaker 1: at home or some dumbbells, and then body composition, healthy eating. 425 00:23:29,359 --> 00:23:31,439 Speaker 1: But you can't change all of those at once, and 426 00:23:31,480 --> 00:23:34,840 Speaker 1: I can't stress enough, and five minutes of all those 427 00:23:34,880 --> 00:23:37,440 Speaker 1: things matters. It makes a difference. If you do five 428 00:23:37,440 --> 00:23:40,040 Speaker 1: minutes of push ups, you're working on strength, right, muscular 429 00:23:40,040 --> 00:23:43,280 Speaker 1: strength five minutes of a body weight circuit, squats and lunges, 430 00:23:43,280 --> 00:23:47,040 Speaker 1: and a plank muscular endurance. It does not and should 431 00:23:47,080 --> 00:23:49,600 Speaker 1: not be a lot of any one thing. And that's challenging. 432 00:23:49,640 --> 00:23:51,480 Speaker 1: I get it. We do what we like, we do 433 00:23:51,520 --> 00:23:53,160 Speaker 1: it we're good at, and we do what we're genetically 434 00:23:53,200 --> 00:23:56,160 Speaker 1: predisposed to do. But if you want to be the 435 00:23:56,200 --> 00:24:00,719 Speaker 1: healthiest and the happiest, by the way, when you do 436 00:24:00,920 --> 00:24:05,680 Speaker 1: that thing swimming, I listen, that was the most powerful 437 00:24:05,760 --> 00:24:07,800 Speaker 1: part of the Iron Man when I first started racing 438 00:24:08,040 --> 00:24:09,719 Speaker 1: was I was so bad at swimming and it was 439 00:24:09,800 --> 00:24:11,920 Speaker 1: such a challenge that when I got out of the 440 00:24:11,960 --> 00:24:14,920 Speaker 1: water in it too. The States still that in a 441 00:24:14,960 --> 00:24:18,480 Speaker 1: bunch of ties, but it's still a major accomplishment and 442 00:24:18,560 --> 00:24:21,200 Speaker 1: it feels good. And that's the self efficacy I talk about. 443 00:24:21,640 --> 00:24:24,439 Speaker 1: But that thing you don't enjoy doing, you don't have 444 00:24:24,520 --> 00:24:26,000 Speaker 1: to do a lot of it, and you shouldn't do 445 00:24:26,040 --> 00:24:28,240 Speaker 1: a lot of it. You shouldn't do a lot of anything. 446 00:24:29,160 --> 00:24:32,159 Speaker 1: You should do a little of everything. And that's a 447 00:24:32,200 --> 00:24:35,320 Speaker 1: great place to kind of wrap it up. So again, 448 00:24:35,400 --> 00:24:38,359 Speaker 1: I want you to think about your program. If I 449 00:24:38,400 --> 00:24:40,440 Speaker 1: were to sit down with you, would I say, you're 450 00:24:40,440 --> 00:24:44,520 Speaker 1: the cardio person you're the strength person, you're the flexibility person, 451 00:24:44,880 --> 00:24:47,639 Speaker 1: or you're someone who's just doing the composition part, just 452 00:24:47,720 --> 00:24:50,480 Speaker 1: trying to be skinny, and you know who cares about 453 00:24:50,520 --> 00:24:54,280 Speaker 1: the heart and the strength and the flexibility. But a 454 00:24:54,359 --> 00:24:57,520 Speaker 1: little bit of everything done throughout the day. Work on 455 00:24:57,560 --> 00:25:00,199 Speaker 1: that heart with the cardio, the aerobics, work on that 456 00:25:00,320 --> 00:25:04,679 Speaker 1: strength with the strength workouts, and doing the privacy of 457 00:25:04,680 --> 00:25:06,320 Speaker 1: your own home. If you're someone who wants that goal 458 00:25:06,359 --> 00:25:08,639 Speaker 1: of Hey, you'd love to take that group cycling class, 459 00:25:08,880 --> 00:25:10,560 Speaker 1: but you don't want to make a fool of yourself. 460 00:25:10,600 --> 00:25:13,040 Speaker 1: You want to be strong when you get there. Start 461 00:25:13,080 --> 00:25:16,399 Speaker 1: at home. There's so much content out there. Again, be 462 00:25:16,440 --> 00:25:20,399 Speaker 1: careful what you follow, and follow someone reputable and always 463 00:25:20,400 --> 00:25:23,520 Speaker 1: the case. But now, just about everything you want to 464 00:25:23,560 --> 00:25:25,160 Speaker 1: do you can do in the privacy of your own home. 465 00:25:25,640 --> 00:25:27,440 Speaker 1: And that's one of the things as we get older, 466 00:25:27,440 --> 00:25:29,320 Speaker 1: as I started the show by saying, is we're not 467 00:25:29,359 --> 00:25:33,440 Speaker 1: willing to not be good at something in public. I am. 468 00:25:33,720 --> 00:25:35,879 Speaker 1: I'm always stumbling if I am at the gym doing something. 469 00:25:36,400 --> 00:25:42,320 Speaker 1: But that's me. I got problems anyway. Five components of fitness, 470 00:25:42,800 --> 00:25:49,320 Speaker 1: be honest, start with one thing. A couple of minutes planks, 471 00:25:49,480 --> 00:25:53,960 Speaker 1: push ups, squats, going for that walk, stretching a little bit, 472 00:25:54,840 --> 00:25:58,719 Speaker 1: one healthy swap per day, and then you are going 473 00:25:58,760 --> 00:26:02,280 Speaker 1: to be on the road to being and feeling and 474 00:26:02,359 --> 00:26:05,359 Speaker 1: living your best life. And that's what it's about. I 475 00:26:05,400 --> 00:26:10,280 Speaker 1: am Tom Holland. This is Fitness Disrupted. If you haven't pleased, 476 00:26:10,400 --> 00:26:12,840 Speaker 1: I so appreciate. And we're getting a lot of ratings 477 00:26:12,880 --> 00:26:15,480 Speaker 1: now that everyone. You gotta do it for me. I 478 00:26:15,520 --> 00:26:17,840 Speaker 1: will be your best friend. Let's just rate the show. 479 00:26:18,280 --> 00:26:21,240 Speaker 1: And I love the comments, good and bad. Leave them. 480 00:26:21,240 --> 00:26:23,399 Speaker 1: Thank you for leaving them, thank you for taking the time. 481 00:26:24,840 --> 00:26:29,719 Speaker 1: I love this show, love my job. Nothing better than 482 00:26:29,760 --> 00:26:32,800 Speaker 1: helping people work better, feel better, and live longer. And 483 00:26:32,880 --> 00:26:34,800 Speaker 1: that's my goal. And I'm going to break down the 484 00:26:34,800 --> 00:26:37,159 Speaker 1: science and we'll love some shows heavier on the science 485 00:26:37,160 --> 00:26:40,639 Speaker 1: and listen. It's all about getting to that destination and 486 00:26:40,680 --> 00:26:42,760 Speaker 1: we need a little of all of this. And thank 487 00:26:42,800 --> 00:26:46,000 Speaker 1: you for listening. I'm Tom Holland. This is Fitness Disrupted, 488 00:26:46,160 --> 00:26:56,119 Speaker 1: Believing Yourself. Fitness Disrupted is a production of I Heart Radio. 489 00:26:56,680 --> 00:26:59,399 Speaker 1: For more podcast from my Heart Radio, visit the I 490 00:26:59,480 --> 00:27:03,000 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 491 00:27:03,040 --> 00:27:04,000 Speaker 1: your favorite shows.