1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:10,039 --> 00:00:15,880 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Top 3 00:00:16,000 --> 00:00:20,480 Speaker 1: nine cardio mistakes. So I did a show not too 4 00:00:20,480 --> 00:00:24,439 Speaker 1: long ago, Top ten strength training mistakes. So yes, it's 5 00:00:24,520 --> 00:00:28,640 Speaker 1: time to talk about cardio and the mistakes you might 6 00:00:28,720 --> 00:00:30,800 Speaker 1: be making. You may be making one, you may be 7 00:00:30,920 --> 00:00:34,120 Speaker 1: making four, you may be doing all nine. And when 8 00:00:34,360 --> 00:00:38,200 Speaker 1: I say mistakes, have to start by clarifying what that means. 9 00:00:38,240 --> 00:00:40,440 Speaker 1: What is a mistake when it comes to cardio, Well, 10 00:00:40,479 --> 00:00:42,960 Speaker 1: there's why you do it, there's how you do it, 11 00:00:43,000 --> 00:00:45,960 Speaker 1: there's how much you do it, and basically your beliefs 12 00:00:45,960 --> 00:00:50,120 Speaker 1: about it, why, what you think, what you think you 13 00:00:50,159 --> 00:00:53,080 Speaker 1: need to do, and your approach to it. So of 14 00:00:53,200 --> 00:00:55,440 Speaker 1: these nine, we're going to cover all of those things, 15 00:00:55,720 --> 00:00:58,000 Speaker 1: the why, the how, the how much, and the beliefs. 16 00:00:58,440 --> 00:01:02,800 Speaker 1: All right, And cardio ascar exercises. What cardio is continuous 17 00:01:02,840 --> 00:01:06,759 Speaker 1: exercise that elevates your heart rate for a specific length 18 00:01:06,840 --> 00:01:10,679 Speaker 1: of time. And according to the Department of Health and 19 00:01:10,760 --> 00:01:14,160 Speaker 1: Human Services guidelines, I'm gonna read it verbatim and we'll 20 00:01:14,200 --> 00:01:18,480 Speaker 1: discuss for substantial health benefits, adults should do at least 21 00:01:18,480 --> 00:01:21,479 Speaker 1: one hundred and fifty minutes two hours and thirty minutes 22 00:01:21,520 --> 00:01:25,840 Speaker 1: to three hundred minutes five hours a week of moderate intensity, 23 00:01:25,959 --> 00:01:28,320 Speaker 1: or seventy five minutes one hour and fifteen minutes to 24 00:01:28,400 --> 00:01:31,040 Speaker 1: one fifty minutes which is two and a half hours 25 00:01:31,280 --> 00:01:36,880 Speaker 1: a week a vigorous intensity aerobic physical activity, so confusing, right, 26 00:01:37,160 --> 00:01:42,040 Speaker 1: or an equivalent combination of moderate and vigorous intensity aerobic activity, 27 00:01:42,080 --> 00:01:46,440 Speaker 1: preferably aerobic activity should be spread throughout the week. And 28 00:01:46,480 --> 00:01:50,200 Speaker 1: their final little tidbit here is additional health benefits are 29 00:01:50,240 --> 00:01:54,200 Speaker 1: gained by engaging in physical activity beyond the equivalent of 30 00:01:54,320 --> 00:01:58,280 Speaker 1: three hundred minutes five hours of modern intensity physical activity week. 31 00:01:58,720 --> 00:02:00,800 Speaker 1: So it's dose dependent. The where you do the better 32 00:02:01,080 --> 00:02:03,440 Speaker 1: for the most part, right. So that is we hear 33 00:02:03,480 --> 00:02:05,400 Speaker 1: this all the time you read those articles. You hear 34 00:02:05,440 --> 00:02:07,480 Speaker 1: these numbers, and I'm gonna pull out a couple of 35 00:02:07,520 --> 00:02:11,000 Speaker 1: words right at the start. For substantial health benefits, What 36 00:02:11,040 --> 00:02:14,920 Speaker 1: the heck does that mean substantial? And what benefits? Are 37 00:02:14,919 --> 00:02:18,680 Speaker 1: we talking weight loss? Are we talking depression? So that 38 00:02:18,880 --> 00:02:22,240 Speaker 1: is a huge part of this. And then finally, most 39 00:02:22,280 --> 00:02:27,960 Speaker 1: people have no idea the difference between moderate and intense activity, 40 00:02:28,240 --> 00:02:31,640 Speaker 1: So we're gonna talk about that Okay. So it's confusing 41 00:02:32,600 --> 00:02:34,600 Speaker 1: and it sounds like a lot when you when you 42 00:02:34,680 --> 00:02:39,080 Speaker 1: say five hours, holy cow, and you know the intensity levels, 43 00:02:39,080 --> 00:02:41,680 Speaker 1: it sounds like it's got to be horrible. Neither of 44 00:02:41,720 --> 00:02:47,320 Speaker 1: those things are true, okay, And have to start by 45 00:02:47,400 --> 00:02:50,400 Speaker 1: also saying that heart disease is the leading cause of 46 00:02:50,440 --> 00:02:54,400 Speaker 1: death in the United States for men, for women, doesn't 47 00:02:54,440 --> 00:02:58,160 Speaker 1: matter what racial ethnic group you are, heart disease is 48 00:02:58,200 --> 00:03:00,960 Speaker 1: the number one cause of death. And the statistics are 49 00:03:00,960 --> 00:03:05,560 Speaker 1: pretty frightening. One person dies almost every thirty seven seconds 50 00:03:05,639 --> 00:03:10,040 Speaker 1: in the US from cardio vascar disease, and that equates 51 00:03:10,080 --> 00:03:13,840 Speaker 1: to about almost six hundred and fifty thousand Americans die 52 00:03:14,200 --> 00:03:17,440 Speaker 1: from heart disease every year, and that's one in four deaths. 53 00:03:17,480 --> 00:03:21,880 Speaker 1: So cardio vascular exercise plays a huge role in combating that. 54 00:03:22,320 --> 00:03:26,639 Speaker 1: And that is one reason talk about again that we 55 00:03:26,720 --> 00:03:29,760 Speaker 1: exercise for so much more than weight loss. It's connected, 56 00:03:30,240 --> 00:03:31,720 Speaker 1: but I'm gonna get to that. That is one of 57 00:03:31,760 --> 00:03:35,800 Speaker 1: the things I will absolutely talk about. So I want 58 00:03:35,840 --> 00:03:37,320 Speaker 1: you to get the most out of your cardio. I 59 00:03:37,400 --> 00:03:42,840 Speaker 1: want to clarify this substantial health benefit. What intensity do 60 00:03:42,880 --> 00:03:45,840 Speaker 1: you do at first? Waits all those kind of things 61 00:03:45,880 --> 00:03:48,600 Speaker 1: that we hear all the time, and they're super confusing 62 00:03:48,720 --> 00:03:51,480 Speaker 1: because far too many people with not a lot of 63 00:03:51,600 --> 00:03:57,760 Speaker 1: education confused the issue and they take polarizing approaches and 64 00:03:57,960 --> 00:04:01,360 Speaker 1: philosophies towards it that aren't based inside. So I'm gonna 65 00:04:01,400 --> 00:04:04,080 Speaker 1: give you some great studies. I'm gonna hit nine things 66 00:04:04,480 --> 00:04:09,040 Speaker 1: mistakes that you may be making, and when you fix 67 00:04:09,120 --> 00:04:13,040 Speaker 1: those things, great things happen quick right, will be right back. 68 00:04:13,360 --> 00:04:16,360 Speaker 1: Nine cardio mistakes you might be making when we come 69 00:04:16,360 --> 00:04:31,240 Speaker 1: back from the break. Cardio mistakes you might be making. Now, 70 00:04:31,640 --> 00:04:34,440 Speaker 1: what is cardio again? It's just raising that heart rate, 71 00:04:35,480 --> 00:04:40,360 Speaker 1: you know, strength training, lift, heavier things, cardio, vascular exercise, 72 00:04:41,240 --> 00:04:44,320 Speaker 1: get that heart rate, elevated work the heart. The heart 73 00:04:44,520 --> 00:04:48,119 Speaker 1: is a muscle, the most important muscle in your body. 74 00:04:48,640 --> 00:04:50,480 Speaker 1: All right, So I would say, and I want to 75 00:04:50,520 --> 00:04:54,360 Speaker 1: start with These aren't necessarily in any order, but this 76 00:04:54,400 --> 00:04:57,120 Speaker 1: one is up there, so I put it first. Number 77 00:04:57,120 --> 00:04:59,560 Speaker 1: one mistake you're making and it goes to the approach 78 00:05:00,040 --> 00:05:01,960 Speaker 1: towards cardio is that you think you have to do 79 00:05:02,000 --> 00:05:04,760 Speaker 1: an hour. You think you have to do an hour, 80 00:05:04,880 --> 00:05:07,560 Speaker 1: so so many people or even a half hour, and 81 00:05:07,600 --> 00:05:10,719 Speaker 1: it's not true. And there are so many studies that 82 00:05:10,800 --> 00:05:14,440 Speaker 1: proved that it's not true. Every minute matters, literally, every 83 00:05:14,480 --> 00:05:17,680 Speaker 1: minute matters. It all adds up, does not have to 84 00:05:17,680 --> 00:05:20,799 Speaker 1: be continuous, does not have to be in a gym, 85 00:05:20,839 --> 00:05:24,080 Speaker 1: and does not have to be long, searing or really 86 00:05:24,320 --> 00:05:28,240 Speaker 1: not enjoyable. All of those things aren't true. All right, 87 00:05:28,600 --> 00:05:30,839 Speaker 1: So you don't have to do an hour. And here's 88 00:05:30,839 --> 00:05:33,600 Speaker 1: a great study, move it and lose it. Every brisk 89 00:05:33,680 --> 00:05:37,680 Speaker 1: minute counts. So it's back in two thousand thirteen University 90 00:05:37,720 --> 00:05:41,880 Speaker 1: of Utah study. Okay, and it showed that all little 91 00:05:41,920 --> 00:05:45,160 Speaker 1: bits and pieces of exercise done throughout the day add 92 00:05:45,240 --> 00:05:48,799 Speaker 1: up add up to something big, is how they put it. Okay. 93 00:05:48,880 --> 00:05:53,320 Speaker 1: In fact, every single brisk minute of moving can have 94 00:05:53,400 --> 00:05:57,000 Speaker 1: a noticeable impact. Now this is interesting brisk. So you go, 95 00:05:57,080 --> 00:05:58,640 Speaker 1: what is brisk? Go? Here we go again? Is it 96 00:05:59,320 --> 00:06:04,599 Speaker 1: so brisk? Getting that heart rate up to where you 97 00:06:04,640 --> 00:06:08,560 Speaker 1: can talk? But it's not super easy. That's pretty much 98 00:06:08,640 --> 00:06:12,640 Speaker 1: the moderate for the vast majority of people. It's not 99 00:06:12,760 --> 00:06:15,479 Speaker 1: really hard and it's not really easy. It's the gray zone. 100 00:06:15,640 --> 00:06:17,560 Speaker 1: For the gray zone for many people would argue is 101 00:06:17,760 --> 00:06:21,960 Speaker 1: too low. But brisk. Now, let me read real quickly. 102 00:06:22,000 --> 00:06:24,640 Speaker 1: One of the takeaways women who incorporated short bursts of 103 00:06:24,720 --> 00:06:28,120 Speaker 1: high intensity activities into everyday life had a small decrease 104 00:06:28,120 --> 00:06:31,400 Speaker 1: in their body mass index compared to control subjects. Men 105 00:06:31,520 --> 00:06:34,719 Speaker 1: also had similar results. The calorie burned during this short 106 00:06:34,760 --> 00:06:37,880 Speaker 1: but intense session of exercise allowed the women to weigh 107 00:06:37,880 --> 00:06:40,880 Speaker 1: about a half pound less than their non active counterparts. 108 00:06:41,120 --> 00:06:43,479 Speaker 1: Odds of obesity also went down for both men and 109 00:06:43,520 --> 00:06:46,240 Speaker 1: women who did these quickie workouts. The key is kicking 110 00:06:46,279 --> 00:06:49,479 Speaker 1: up the intensity level of whatever you're doing versus focusing 111 00:06:49,520 --> 00:06:52,720 Speaker 1: solely on the length of time. Okay, and what they're 112 00:06:52,760 --> 00:06:55,279 Speaker 1: talking about is weight loss. And again I'm sure some 113 00:06:55,320 --> 00:06:57,599 Speaker 1: of you are saying, well, what is that intensity? It's 114 00:06:57,680 --> 00:07:00,480 Speaker 1: up there, but for a minute, so that kind of 115 00:07:01,080 --> 00:07:06,440 Speaker 1: uh can't hold that conversation perfectly easily, you know, walking upstairs, 116 00:07:06,720 --> 00:07:11,320 Speaker 1: walking briskly, biking if you're on a stationary bike. Uh, 117 00:07:11,400 --> 00:07:14,320 Speaker 1: you know, a little faster the intervals we talk about 118 00:07:14,920 --> 00:07:20,600 Speaker 1: so frequently, but it's not super hard. But by and large, 119 00:07:20,640 --> 00:07:23,040 Speaker 1: the shorter the duration, the more you want to up 120 00:07:23,080 --> 00:07:25,120 Speaker 1: the intensity. That is a rule of thumb that you 121 00:07:25,120 --> 00:07:28,720 Speaker 1: should embrace the shorter the workout. Now, again, it's what 122 00:07:28,760 --> 00:07:31,200 Speaker 1: are the goals when it comes to weight loss, calorie burn. 123 00:07:31,720 --> 00:07:34,560 Speaker 1: You just want to up that intensity. Okay, But the 124 00:07:34,640 --> 00:07:37,720 Speaker 1: major takeaway is and not we don't have to make 125 00:07:37,760 --> 00:07:40,440 Speaker 1: this complex and you shouldn't. Just know that you don't 126 00:07:40,640 --> 00:07:44,520 Speaker 1: have to do an hour. The number one reason people 127 00:07:44,520 --> 00:07:47,840 Speaker 1: don't exercises lack of time. They think they have lack 128 00:07:47,880 --> 00:07:50,000 Speaker 1: of time. And I did that show and you listen 129 00:07:50,000 --> 00:07:54,040 Speaker 1: to that episode if about time. What you're really saying 130 00:07:54,120 --> 00:07:55,240 Speaker 1: is I don't have the time to go to the 131 00:07:55,240 --> 00:07:57,840 Speaker 1: gym to do an hour, and I'm definitely not gonna 132 00:07:57,840 --> 00:08:00,200 Speaker 1: go to the gym to do twenty minutes. But that's 133 00:08:00,240 --> 00:08:03,000 Speaker 1: why you can still go to the gym and you 134 00:08:03,040 --> 00:08:05,000 Speaker 1: can do your longer workouts when you go there, because 135 00:08:05,000 --> 00:08:09,760 Speaker 1: you want to maximize your your investment. You took all 136 00:08:09,800 --> 00:08:12,160 Speaker 1: the time to get there, you got equipment. I get it. 137 00:08:12,520 --> 00:08:15,800 Speaker 1: But when it comes to cardiovascular exercise, you don't have 138 00:08:15,840 --> 00:08:19,400 Speaker 1: to do an hour. Taking the stairs, all those things 139 00:08:19,760 --> 00:08:22,560 Speaker 1: that I have been saying for years that many magazines 140 00:08:22,600 --> 00:08:26,160 Speaker 1: and media say, well give us something else people aren't 141 00:08:26,520 --> 00:08:32,080 Speaker 1: doing it. It does add up. Taking the stairs, parking 142 00:08:32,120 --> 00:08:38,160 Speaker 1: farther away, just moving it all adds up. So don't 143 00:08:38,200 --> 00:08:41,040 Speaker 1: have to do an hour. That's great, news number two, 144 00:08:41,040 --> 00:08:43,840 Speaker 1: and this is up there in the importance. In my opinion, 145 00:08:44,160 --> 00:08:46,640 Speaker 1: you judge your success by the scale, that is one 146 00:08:46,679 --> 00:08:49,200 Speaker 1: of the top So for the people who are actually 147 00:08:49,600 --> 00:08:53,200 Speaker 1: putting the time in, they think that because the scale 148 00:08:53,240 --> 00:08:56,480 Speaker 1: is not moving, because they're not losing weight, that it's 149 00:08:56,520 --> 00:09:02,880 Speaker 1: not working. Holy cow, not true. Listen to the episode 150 00:09:02,880 --> 00:09:07,079 Speaker 1: I did eight ways to measure success instead of the scale. Well, 151 00:09:07,120 --> 00:09:10,720 Speaker 1: you can't see your heart health on that scale, can you. 152 00:09:11,679 --> 00:09:14,000 Speaker 1: So if the number one cause of death is heart disease, 153 00:09:14,200 --> 00:09:17,240 Speaker 1: maybe that should be one of the top reasons we 154 00:09:17,400 --> 00:09:21,640 Speaker 1: do our cardio. So you don't stop your cardio because 155 00:09:22,440 --> 00:09:25,400 Speaker 1: you're not losing weight. It will come. It is connected 156 00:09:25,440 --> 00:09:27,800 Speaker 1: to what you eat, and you have to do both things. 157 00:09:28,160 --> 00:09:30,640 Speaker 1: Eat a little better, move a little more. You can't 158 00:09:30,679 --> 00:09:35,520 Speaker 1: just do one. Not long term studies show that completely. 159 00:09:36,080 --> 00:09:39,600 Speaker 1: So don't judge the success of your cardio program by 160 00:09:39,640 --> 00:09:44,839 Speaker 1: the scale. I do it for my sanity. Now you know, yes, 161 00:09:44,920 --> 00:09:47,679 Speaker 1: you can do it for vanity. You will get both 162 00:09:47,720 --> 00:09:52,520 Speaker 1: things over time. But there are so many additional benefits 163 00:09:52,520 --> 00:09:57,000 Speaker 1: of cardio vascular exercise that far exceed the scale. So 164 00:09:57,080 --> 00:09:59,720 Speaker 1: you don't stop. You don't say, oh my gosh, I've 165 00:09:59,720 --> 00:10:02,760 Speaker 1: been get, you know, on the elliptical five times a week, 166 00:10:03,200 --> 00:10:05,200 Speaker 1: and the scale's not moving, So I'm gonna stop because 167 00:10:05,200 --> 00:10:09,040 Speaker 1: it's it's worthless. Holy cow. You should say, oh my gosh, 168 00:10:09,080 --> 00:10:11,679 Speaker 1: I'm really proud that I'm getting on the elliptical five 169 00:10:11,720 --> 00:10:14,280 Speaker 1: days a week, or I'm going for a walk at lunch, 170 00:10:14,679 --> 00:10:18,600 Speaker 1: you know, three times a week. That scale will move 171 00:10:18,679 --> 00:10:23,000 Speaker 1: over time, but that is not how you judge this success, 172 00:10:23,800 --> 00:10:28,080 Speaker 1: all right, and then number three that's all you do. 173 00:10:28,360 --> 00:10:30,120 Speaker 1: So now if you're you go, well, I think it's 174 00:10:30,120 --> 00:10:32,880 Speaker 1: supposed to be good, absolutely, but know that if you've 175 00:10:32,920 --> 00:10:35,440 Speaker 1: listened to any of the other episodes, I am trying 176 00:10:35,440 --> 00:10:38,160 Speaker 1: to help you be as healthy as possible. So yes, 177 00:10:38,240 --> 00:10:42,240 Speaker 1: there are steps and and once you start your cardio, 178 00:10:42,440 --> 00:10:45,000 Speaker 1: that is awesome, but you just don't want to do 179 00:10:45,080 --> 00:10:50,680 Speaker 1: that solely. There are five components of fitness. So proud 180 00:10:50,720 --> 00:10:53,880 Speaker 1: of you, and that's awesome. If you're into your cardio routine, 181 00:10:53,920 --> 00:10:59,160 Speaker 1: that's awesome. But now if you're just doing cardio, especially 182 00:10:59,200 --> 00:11:04,439 Speaker 1: as we get old her, we need the strength aspect. Okay, 183 00:11:04,559 --> 00:11:07,200 Speaker 1: we need the strength as well. Now I know we're 184 00:11:07,240 --> 00:11:09,440 Speaker 1: taking at one level up here because you're doing that 185 00:11:09,520 --> 00:11:12,240 Speaker 1: great habit, and that is awesome, but I want us 186 00:11:12,240 --> 00:11:14,160 Speaker 1: to be as healthy as possible. My job is not 187 00:11:14,240 --> 00:11:17,319 Speaker 1: to just kind of get you there. It's to give 188 00:11:17,320 --> 00:11:19,440 Speaker 1: you all the information so you can be as healthy 189 00:11:19,480 --> 00:11:22,600 Speaker 1: as possible. And that doesn't mean here's the thing that 190 00:11:22,720 --> 00:11:24,640 Speaker 1: you need to do an hour of cardio, an hour 191 00:11:24,720 --> 00:11:27,320 Speaker 1: of weights. No, and let me give you a study. 192 00:11:27,360 --> 00:11:31,320 Speaker 1: Holy cow, I've talked about my original fitness video circuit 193 00:11:31,320 --> 00:11:35,280 Speaker 1: training cardio and strength training mixed together. So there's that. 194 00:11:35,360 --> 00:11:38,200 Speaker 1: Do do cardio first? Do you do strength first? Doesn't 195 00:11:38,240 --> 00:11:42,319 Speaker 1: matter by and large. And then for most people who 196 00:11:42,320 --> 00:11:44,720 Speaker 1: are trying to maximize their time, who aren't going to 197 00:11:44,800 --> 00:11:48,400 Speaker 1: the gym six ten times a week, double sessions per 198 00:11:48,520 --> 00:11:53,080 Speaker 1: day to maximize your workout time, you mix the two together. 199 00:11:53,840 --> 00:11:56,160 Speaker 1: This study just came out a couple of weeks ago, 200 00:11:56,200 --> 00:11:58,120 Speaker 1: and there are many others, but I'm gonna always try 201 00:11:58,160 --> 00:12:01,600 Speaker 1: to get you the most recent imperative effects of aerobic 202 00:12:01,640 --> 00:12:06,080 Speaker 1: resistance and combined training on cardiovascular disease risk factors a 203 00:12:06,240 --> 00:12:10,280 Speaker 1: randomized controlled trial. This was plus one p l o 204 00:12:10,480 --> 00:12:14,120 Speaker 1: S if you're looking it up. One two nineteen January 205 00:12:14,200 --> 00:12:18,400 Speaker 1: seven just came out. Okay, they took sixty nine older 206 00:12:18,440 --> 00:12:21,560 Speaker 1: adults average age of fifty eight, all of whom were 207 00:12:21,600 --> 00:12:25,080 Speaker 1: at elevated risk of heart disease because they were overweight, 208 00:12:25,160 --> 00:12:27,959 Speaker 1: they had high blood pressure, and they didn't exercise all right. 209 00:12:28,120 --> 00:12:31,080 Speaker 1: So they had a couple of groups. Some did cardio only, 210 00:12:31,200 --> 00:12:34,120 Speaker 1: some did strength only, some did nothing, and then the 211 00:12:34,160 --> 00:12:37,160 Speaker 1: fourth group did both together, alright, And the main goal 212 00:12:37,200 --> 00:12:40,280 Speaker 1: of the study was to reduce heart disease risk, not 213 00:12:40,400 --> 00:12:43,480 Speaker 1: even weight loss. Heart disease risk, that's what we talked about. 214 00:12:43,600 --> 00:12:47,360 Speaker 1: Starting to show. The primary outcome the researchers were interested 215 00:12:47,360 --> 00:12:50,200 Speaker 1: in was blood pressure. That's what they were looking at, 216 00:12:50,559 --> 00:12:54,040 Speaker 1: amongst other things. And the only group here, here's the takeaway, 217 00:12:54,240 --> 00:12:57,000 Speaker 1: The only group to see a significant reduction in blood 218 00:12:57,000 --> 00:12:59,920 Speaker 1: pressure was the combination group, the group that did both. 219 00:13:00,720 --> 00:13:04,319 Speaker 1: Now that's not to say that aerobic exercise doesn't help 220 00:13:04,360 --> 00:13:06,840 Speaker 1: your heart, of course it does, and this is one study, 221 00:13:06,880 --> 00:13:09,040 Speaker 1: but what I want you to take away from it 222 00:13:09,120 --> 00:13:13,760 Speaker 1: is how powerful and how necessary it is to do both. Right, So, 223 00:13:13,920 --> 00:13:16,599 Speaker 1: the group that did both also saw an increase in 224 00:13:16,640 --> 00:13:19,800 Speaker 1: aerobic fitness like the cardio group. They also saw an 225 00:13:19,800 --> 00:13:22,480 Speaker 1: increase in upper and lower body strength like the weights group, 226 00:13:23,080 --> 00:13:26,360 Speaker 1: and here's a great, amazing takeaway in a complete score, 227 00:13:27,080 --> 00:13:31,880 Speaker 1: a composite score of cardiovascular risk, which some the contributions 228 00:13:31,960 --> 00:13:35,360 Speaker 1: of blood pressure, cholesterol, lower body strength, aerobic fitness, and 229 00:13:35,400 --> 00:13:38,360 Speaker 1: body fat percentage. The combo group was the only one 230 00:13:38,520 --> 00:13:41,680 Speaker 1: to see a significant improvement compared to the control group. 231 00:13:41,679 --> 00:13:43,120 Speaker 1: Now you may be saying, well, Tim, you're just saying 232 00:13:43,559 --> 00:13:45,720 Speaker 1: it's not I want you to do both. So it's 233 00:13:45,760 --> 00:13:48,080 Speaker 1: awesome if you are doing cardio, but I want you 234 00:13:48,120 --> 00:13:50,400 Speaker 1: to add in strength, and you can do both. And 235 00:13:50,400 --> 00:13:51,720 Speaker 1: I'm gonna give you at the end of the show 236 00:13:51,800 --> 00:13:54,320 Speaker 1: a body weight workout to do in the privacy of 237 00:13:54,320 --> 00:13:57,880 Speaker 1: your own home or wherever you want. That will elevate 238 00:13:57,920 --> 00:13:59,560 Speaker 1: your heart rate and give you some strength at the 239 00:13:59,600 --> 00:14:05,120 Speaker 1: same time. So combining the two five components of fitness, 240 00:14:05,240 --> 00:14:10,360 Speaker 1: muscular strength, muscular endurance, cardiovascular endurance, we need to do 241 00:14:10,520 --> 00:14:13,079 Speaker 1: all of them. You don't have to do a lot 242 00:14:13,440 --> 00:14:18,000 Speaker 1: of anyone. Excessive moderation, right alright. Number four, you don't 243 00:14:18,040 --> 00:14:20,320 Speaker 1: mix up your workout. So again you're doing your cardio. 244 00:14:20,440 --> 00:14:22,360 Speaker 1: You're that person I call it groundhog day. I see 245 00:14:22,360 --> 00:14:26,520 Speaker 1: you at the gym, same workout, same intensity, same piece 246 00:14:26,560 --> 00:14:32,040 Speaker 1: of machinery, and again that's great for the basic cardiovascular health, 247 00:14:33,720 --> 00:14:36,680 Speaker 1: but so many of you want to lose that couple 248 00:14:36,760 --> 00:14:38,800 Speaker 1: extra pounds, so many of you want to be healthier, 249 00:14:38,800 --> 00:14:42,440 Speaker 1: and that's again my goal. Your body adapts, you become 250 00:14:42,440 --> 00:14:45,080 Speaker 1: more efficient at doing that type of cardio, you burn 251 00:14:45,160 --> 00:14:48,960 Speaker 1: fewer calories, you lose some weight over time, you're pushing less, 252 00:14:49,600 --> 00:14:53,280 Speaker 1: you're burning fewer calories, and you're probably going to get 253 00:14:53,320 --> 00:14:57,160 Speaker 1: bored with it. So I want you to mix it up. 254 00:14:58,560 --> 00:15:00,320 Speaker 1: Mix up. So I'm saying you can stay with the 255 00:15:00,440 --> 00:15:04,560 Speaker 1: same mode of exercise. If you're an elliptical person, you 256 00:15:04,560 --> 00:15:06,200 Speaker 1: could still stay on that elliptical. I want you to 257 00:15:06,240 --> 00:15:08,680 Speaker 1: mix it up. Hey, I just happen to do a 258 00:15:08,680 --> 00:15:11,600 Speaker 1: show on that. It's called three cardio workouts to maximize 259 00:15:11,600 --> 00:15:15,560 Speaker 1: your time and results. So if you are loving that 260 00:15:16,000 --> 00:15:19,440 Speaker 1: treadmill as a walker, if you're loving your elliptical, if 261 00:15:19,480 --> 00:15:21,920 Speaker 1: you're loving your stationary bike, if you're loving your rowing, 262 00:15:22,360 --> 00:15:26,000 Speaker 1: you can do these three different cardio workouts and it's 263 00:15:26,080 --> 00:15:31,040 Speaker 1: basically changing the resistance, changing the speed, mixing it up. 264 00:15:31,080 --> 00:15:33,880 Speaker 1: And that's why so many of these boutique fitness classes 265 00:15:33,880 --> 00:15:37,640 Speaker 1: are so great because they're giving you that structure and 266 00:15:37,680 --> 00:15:40,000 Speaker 1: so mix it up. That's a mistake. You're doing the 267 00:15:40,040 --> 00:15:44,320 Speaker 1: same thing over and over and again. Basic cardiovascular health awesome, 268 00:15:44,520 --> 00:15:47,160 Speaker 1: but that's not enough, especially because we sit so much. People. 269 00:15:47,600 --> 00:15:49,880 Speaker 1: We need to do more. We need to do more, 270 00:15:50,360 --> 00:15:52,280 Speaker 1: all right, And then I'm going to take it a 271 00:15:52,320 --> 00:15:55,160 Speaker 1: step further. Number five, you don't mix up your types 272 00:15:55,200 --> 00:16:00,320 Speaker 1: of cardio. So ideally I want you to. If you're 273 00:16:00,360 --> 00:16:02,720 Speaker 1: a runner, I want you to throw in some biking 274 00:16:02,760 --> 00:16:06,720 Speaker 1: and swimming, triathlon triathlete type training. If you are an 275 00:16:06,720 --> 00:16:10,520 Speaker 1: elliptical person, I want you to maybe get on the stepper. Now, 276 00:16:11,000 --> 00:16:13,840 Speaker 1: God bless you people. You know I have been doing 277 00:16:13,920 --> 00:16:17,400 Speaker 1: cardio for how long, and I you know, I need 278 00:16:17,440 --> 00:16:20,520 Speaker 1: to mix it up. And what's become really fun for 279 00:16:20,560 --> 00:16:23,000 Speaker 1: me when I am at the gym is to do 280 00:16:23,160 --> 00:16:26,960 Speaker 1: like ten minutes per machine. So I'll do ten minutes 281 00:16:26,960 --> 00:16:29,920 Speaker 1: of the stepper, and I'll do ten minutes of the bike, 282 00:16:30,640 --> 00:16:34,120 Speaker 1: ten minutes of something else, so you know, add it together. 283 00:16:34,840 --> 00:16:39,080 Speaker 1: It keeps me interested. It gets me more motivated to 284 00:16:39,080 --> 00:16:40,640 Speaker 1: start the workout where I say I only have to 285 00:16:40,680 --> 00:16:42,720 Speaker 1: be on this for ten minutes and then I'm gonna 286 00:16:42,720 --> 00:16:45,000 Speaker 1: go to something else. So I want you to not 287 00:16:45,040 --> 00:16:48,320 Speaker 1: only mix up the workouts you do on your favorite 288 00:16:48,320 --> 00:16:50,680 Speaker 1: piece of cardio, but ideally I want you to mix 289 00:16:50,720 --> 00:16:53,320 Speaker 1: up the types of cardio too, And it doesn't have 290 00:16:53,400 --> 00:16:57,640 Speaker 1: to be long, and it doesn't have to be not enjoyable. 291 00:16:57,920 --> 00:17:02,800 Speaker 1: Find another complimentary you know, I'm swimming. I'm talk about 292 00:17:02,840 --> 00:17:05,440 Speaker 1: the triathlons I do because it forces me to mix 293 00:17:05,520 --> 00:17:09,359 Speaker 1: up my types of cardio. And that is where you're 294 00:17:09,359 --> 00:17:12,719 Speaker 1: going to get the most benefit. And by the way, 295 00:17:12,920 --> 00:17:15,399 Speaker 1: if you just do one type of cardio, if you 296 00:17:15,520 --> 00:17:21,399 Speaker 1: just run, what inevitably happens, you will most likely have 297 00:17:21,680 --> 00:17:26,600 Speaker 1: some type of overuse injury because that same repetitive motion, 298 00:17:26,640 --> 00:17:30,240 Speaker 1: if you're doing the same thing, the body needs that variation. 299 00:17:30,359 --> 00:17:35,280 Speaker 1: It craves it. And one reason I am injury free 300 00:17:35,280 --> 00:17:37,800 Speaker 1: after all of the races I've done is that I 301 00:17:37,840 --> 00:17:40,800 Speaker 1: do this, That I mix up the types of cardio, 302 00:17:41,080 --> 00:17:45,040 Speaker 1: that I mix up the type of workouts. Our bodies 303 00:17:45,560 --> 00:17:50,400 Speaker 1: want that variation. And that's not to say if you're 304 00:17:50,400 --> 00:17:54,600 Speaker 1: doing cardio five days a week, listen, do three four 305 00:17:55,680 --> 00:17:59,840 Speaker 1: of your favorite and then one or two of something 306 00:17:59,880 --> 00:18:05,280 Speaker 1: to friend. You know, when I do my triathlons, running 307 00:18:05,359 --> 00:18:08,159 Speaker 1: is my favorite. I do that the most biking is 308 00:18:08,480 --> 00:18:11,480 Speaker 1: second and swimming is third. And that's the reason I 309 00:18:11,520 --> 00:18:14,120 Speaker 1: do long distances, because I don't have to be really 310 00:18:14,119 --> 00:18:15,879 Speaker 1: good at swimming. I just have to be faster at 311 00:18:15,880 --> 00:18:19,840 Speaker 1: the biking in the running. So mix it up and 312 00:18:19,920 --> 00:18:24,240 Speaker 1: find there's so many options. You don't have to do 313 00:18:24,400 --> 00:18:26,320 Speaker 1: something you don't enjoy. And I will hit on that 314 00:18:26,359 --> 00:18:29,760 Speaker 1: one more time. Actually, all right, then for number six, 315 00:18:31,400 --> 00:18:34,200 Speaker 1: you're doing it wrong. Now, that's just basic doing it wrong. 316 00:18:34,240 --> 00:18:35,680 Speaker 1: The people I see at the gym. I wrote a 317 00:18:35,680 --> 00:18:38,399 Speaker 1: book called Beat the Gym, and I have pictures on 318 00:18:39,880 --> 00:18:44,240 Speaker 1: showing people it's me, but the way people are utilizing 319 00:18:44,920 --> 00:18:47,800 Speaker 1: the machines incorrectly and you don't know who you are. 320 00:18:47,840 --> 00:18:50,800 Speaker 1: I was gonna say, you know who you don't And 321 00:18:50,880 --> 00:18:54,399 Speaker 1: two of the most obvious examples of this are the 322 00:18:54,440 --> 00:18:57,639 Speaker 1: treadmill and the stepper. You people who turn it up 323 00:18:57,680 --> 00:19:01,640 Speaker 1: too high, too fast and drape your body or too 324 00:19:01,800 --> 00:19:06,520 Speaker 1: steep treadmill and hold on. That is doing two things 325 00:19:06,640 --> 00:19:09,480 Speaker 1: that you don't want to two things you absolutely don't want. 326 00:19:10,040 --> 00:19:14,840 Speaker 1: It is decreasing your results, and it's increasing your likelihood 327 00:19:14,840 --> 00:19:17,119 Speaker 1: of injury when you hold on. The people who you 328 00:19:17,119 --> 00:19:20,439 Speaker 1: know crank that treadmill up to like ten grade or whatever, 329 00:19:20,800 --> 00:19:23,119 Speaker 1: and then crank up that speed and hold on for 330 00:19:23,200 --> 00:19:29,080 Speaker 1: dear life. You're not walking naturally, and you're you're you're 331 00:19:29,119 --> 00:19:32,280 Speaker 1: just trying to hold on and get through it. But 332 00:19:32,359 --> 00:19:36,800 Speaker 1: you're better off swinging your arms naturally. That goes for 333 00:19:36,840 --> 00:19:39,400 Speaker 1: the stepper two. You people who are on that stepper 334 00:19:39,440 --> 00:19:42,560 Speaker 1: type machine and you're basically doing a tricept dip for 335 00:19:42,680 --> 00:19:46,119 Speaker 1: thirty minutes and a very small range of motion. I 336 00:19:46,119 --> 00:19:50,639 Speaker 1: remember the old school stair masters in college. You know, 337 00:19:50,720 --> 00:19:53,080 Speaker 1: when we go to the college gym and right before 338 00:19:53,200 --> 00:19:55,919 Speaker 1: spring break, everyone would be on this. We had a 339 00:19:55,960 --> 00:19:58,560 Speaker 1: whole row of of stair masters and so many people 340 00:19:58,560 --> 00:20:00,679 Speaker 1: would crank it up to ten whole hold on, do 341 00:20:00,800 --> 00:20:04,200 Speaker 1: that dip motion and then one one little pitter patter 342 00:20:04,960 --> 00:20:08,600 Speaker 1: with the petals. You want to go almost to the top, 343 00:20:08,680 --> 00:20:11,199 Speaker 1: almost to the bottom on the machine like that, and 344 00:20:11,240 --> 00:20:14,600 Speaker 1: if you make it too fast or too hard again, 345 00:20:14,640 --> 00:20:16,639 Speaker 1: you're just trying to survive. I don't care what that 346 00:20:16,720 --> 00:20:20,520 Speaker 1: number is, So do not hold on swing your arms naturally. 347 00:20:20,720 --> 00:20:25,120 Speaker 1: Here's the thing, people, the more muscles you use swinging 348 00:20:25,160 --> 00:20:30,360 Speaker 1: your arms, the more calories you will burn. That's why 349 00:20:30,440 --> 00:20:33,720 Speaker 1: when you use an elliptical with an upper body component, 350 00:20:33,800 --> 00:20:37,119 Speaker 1: you burn more calories, so it's better to make it 351 00:20:37,160 --> 00:20:41,560 Speaker 1: a full body movement, a natural movement. Then holding on 352 00:20:41,680 --> 00:20:46,639 Speaker 1: for dear life. So let go that those are not handles. 353 00:20:46,960 --> 00:20:49,720 Speaker 1: You shouldn't be draped over. And I have a good friend. 354 00:20:50,400 --> 00:20:53,120 Speaker 1: I think he listens to the show. He does this, 355 00:20:54,560 --> 00:20:58,240 Speaker 1: don't do it. Don't drape your body over the display. 356 00:20:58,640 --> 00:21:01,520 Speaker 1: All right, quick break, and we back. We've got four left, 357 00:21:01,800 --> 00:21:05,000 Speaker 1: three left, all right. And then I'm also gonna give 358 00:21:05,040 --> 00:21:10,000 Speaker 1: you that quick, easy five minute body weight cardio routine 359 00:21:10,040 --> 00:21:11,960 Speaker 1: you can do at home. All right, quick break, We'll 360 00:21:11,960 --> 00:21:23,119 Speaker 1: be right back talking about common mistakes you may be 361 00:21:23,280 --> 00:21:26,320 Speaker 1: making with your cardio routine. I want you to get 362 00:21:26,480 --> 00:21:28,760 Speaker 1: the best results in the shortest amount of time, with 363 00:21:28,840 --> 00:21:31,800 Speaker 1: the least likelihood of injury. Don't take any of this personally. 364 00:21:32,320 --> 00:21:35,760 Speaker 1: It's all we all want to better ourselves, right, So 365 00:21:36,080 --> 00:21:40,439 Speaker 1: number seven, Number seven, we talked about intensity right at 366 00:21:40,440 --> 00:21:44,280 Speaker 1: the beginning, talked about the recommendations by the Department of 367 00:21:44,320 --> 00:21:47,480 Speaker 1: Health and Human Services, and they got this moderate intense 368 00:21:48,000 --> 00:21:52,760 Speaker 1: listen scale one to ten. People. When you're going hard intervals, 369 00:21:53,280 --> 00:21:55,000 Speaker 1: you need to go hard. So number seven is your 370 00:21:55,000 --> 00:21:59,240 Speaker 1: hard intervals aren't hard enough. Now again, you're not gonna 371 00:21:59,320 --> 00:22:02,639 Speaker 1: be dying. And the harder your intervals, and will me 372 00:22:02,680 --> 00:22:05,280 Speaker 1: hold onto that, let me hard hold onto that, because 373 00:22:05,320 --> 00:22:07,159 Speaker 1: that's the next one. So your heart intervals need to 374 00:22:07,160 --> 00:22:09,720 Speaker 1: be hard on a scale of one to ten, eight 375 00:22:09,840 --> 00:22:13,400 Speaker 1: or nine, maybe ten if you're advanced, but you are 376 00:22:13,520 --> 00:22:16,560 Speaker 1: on the verge of can't really breathe right, not well, 377 00:22:16,760 --> 00:22:20,240 Speaker 1: you breathe obviously, but it's labored. It's an eight or nine. 378 00:22:20,400 --> 00:22:23,000 Speaker 1: You go, I'm here, I don't want to stay here 379 00:22:23,040 --> 00:22:27,920 Speaker 1: too long. But it's hard. Okay, that's interval training. Go hard, 380 00:22:28,000 --> 00:22:31,879 Speaker 1: go easy, go home, staying out of the gray zone. 381 00:22:32,200 --> 00:22:35,080 Speaker 1: And most people's hard intervals aren't hard enough, and their 382 00:22:35,160 --> 00:22:39,960 Speaker 1: inner they're easy. Recovery intervals aren't easy enough. Another great show. 383 00:22:40,080 --> 00:22:42,359 Speaker 1: Listen to my show I did with one of the 384 00:22:42,400 --> 00:22:46,960 Speaker 1: top doctors researchers into this, Dr Michelle Wilson, one of 385 00:22:46,960 --> 00:22:49,960 Speaker 1: the greatest women I know, and when it comes to 386 00:22:50,240 --> 00:22:53,959 Speaker 1: interval training, she's the one to listen to. So if 387 00:22:54,000 --> 00:22:56,040 Speaker 1: you haven't heard that show, go there. Your herd intervals 388 00:22:56,080 --> 00:22:59,719 Speaker 1: need to be hard for interval training. Now, if you're 389 00:22:59,760 --> 00:23:02,159 Speaker 1: not doing interval training and that there's days to do 390 00:23:02,200 --> 00:23:07,720 Speaker 1: steady state, there's days to go lists low intensity steady state, 391 00:23:08,119 --> 00:23:12,000 Speaker 1: there's other times to do high intensity. But you people 392 00:23:12,160 --> 00:23:15,880 Speaker 1: who think you're doing the intervals and aren't pushing yourself, 393 00:23:16,920 --> 00:23:19,840 Speaker 1: you have to. And that leads directly into number eight. 394 00:23:21,040 --> 00:23:27,960 Speaker 1: Your hard intervals are too long. And I constantly used 395 00:23:27,960 --> 00:23:33,040 Speaker 1: because it's such a perfect example. Uh, the Insanity DVD 396 00:23:33,480 --> 00:23:38,080 Speaker 1: commercial that said traditional interval training are is short periods 397 00:23:38,119 --> 00:23:41,480 Speaker 1: of hard, high intensity followed by long recovery periods. Well, 398 00:23:41,520 --> 00:23:44,639 Speaker 1: we flipped the that on its head and we do long, 399 00:23:44,760 --> 00:23:49,119 Speaker 1: hard and short. No, that's not true interval training for 400 00:23:49,160 --> 00:23:52,720 Speaker 1: the masses at all, because what happens is after that 401 00:23:52,760 --> 00:23:55,880 Speaker 1: first interval, you're done and you never truly get back 402 00:23:55,960 --> 00:23:58,200 Speaker 1: up there because you're just trying to survive and you're 403 00:23:58,200 --> 00:24:00,840 Speaker 1: out of breath, and the recovery you don't recover. And 404 00:24:00,880 --> 00:24:03,600 Speaker 1: look at the professionals who would go they run one 405 00:24:03,680 --> 00:24:06,320 Speaker 1: lap of the track to a four hundred and then 406 00:24:06,359 --> 00:24:10,399 Speaker 1: walk one lap if they're doing like sprint training. So 407 00:24:10,440 --> 00:24:12,960 Speaker 1: the recoveries need to be long. So your hard intervals 408 00:24:13,000 --> 00:24:17,280 Speaker 1: are too long. And that's the great news is that 409 00:24:17,359 --> 00:24:21,919 Speaker 1: the shorter your interval, the harder it's gonna be. So 410 00:24:21,960 --> 00:24:24,400 Speaker 1: if you're doing ten seconds, then it's you can hold 411 00:24:24,440 --> 00:24:27,879 Speaker 1: on for ten. If you're doing two minutes, that's not 412 00:24:27,920 --> 00:24:30,960 Speaker 1: an interval people, that's not a high intensity one for 413 00:24:31,040 --> 00:24:38,560 Speaker 1: most people. It's too long, So shorter, harder for the 414 00:24:38,720 --> 00:24:46,680 Speaker 1: high intensity and long enough recoveries to recover. And one 415 00:24:46,720 --> 00:24:48,959 Speaker 1: great way to do this, by the way, is your 416 00:24:48,960 --> 00:24:52,960 Speaker 1: recovery intervals can be done by heart rate and until 417 00:24:53,000 --> 00:24:55,320 Speaker 1: your heart rate goes under a number like one twenty 418 00:24:55,440 --> 00:24:59,200 Speaker 1: or whatever. It depends on your specific zones based on you, 419 00:25:00,200 --> 00:25:01,719 Speaker 1: but that's a great way to do it. And if 420 00:25:01,760 --> 00:25:05,000 Speaker 1: you actually wore a heartreat monitor and did these bad, 421 00:25:05,320 --> 00:25:10,760 Speaker 1: incorrect type of interval training, you wouldn't be doing the 422 00:25:10,800 --> 00:25:13,400 Speaker 1: next interval because your hearty would still be way too elevated. 423 00:25:13,560 --> 00:25:16,800 Speaker 1: And it did you go, oh, the toughest trainer. Come on, 424 00:25:17,680 --> 00:25:19,960 Speaker 1: it's not about it's about science. You know, anyone can 425 00:25:20,000 --> 00:25:22,240 Speaker 1: make you do a hundred burpies, anyone can make you 426 00:25:22,280 --> 00:25:26,040 Speaker 1: do a ridiculous number of intervals for ridiculous amount of time. 427 00:25:26,119 --> 00:25:29,720 Speaker 1: That's not the science and probably gonna get hurt and 428 00:25:29,760 --> 00:25:35,720 Speaker 1: burnt out or both. So hard intervals shouldn't be too long, okay? 429 00:25:36,400 --> 00:25:40,200 Speaker 1: And number nine the most important started with a couple 430 00:25:40,320 --> 00:25:45,040 Speaker 1: super important. They're all important, but number nine, you think 431 00:25:45,080 --> 00:25:51,399 Speaker 1: it can't be fun your cardio huge mistake. So for 432 00:25:51,480 --> 00:25:54,439 Speaker 1: people who say to me they dislike exercise, they hate it, 433 00:25:54,480 --> 00:25:57,720 Speaker 1: I say, no, you don't. You just haven't found your 434 00:25:57,720 --> 00:26:02,400 Speaker 1: thing yet, and so keep trying. Are you a walker? 435 00:26:02,440 --> 00:26:05,280 Speaker 1: Are you a swimmer? Are you there are so many 436 00:26:05,320 --> 00:26:08,440 Speaker 1: weird machines now too. Are you someone who gets on 437 00:26:09,480 --> 00:26:13,720 Speaker 1: the Jacob's ladder? You know what just does it for you? 438 00:26:13,760 --> 00:26:16,240 Speaker 1: Are you a jump rope person? That's what I love 439 00:26:16,280 --> 00:26:17,840 Speaker 1: about going to the gym. And when I go to 440 00:26:17,880 --> 00:26:21,480 Speaker 1: the gym, you know again, my boys are playing hockey 441 00:26:21,480 --> 00:26:23,920 Speaker 1: and that's when I'm maximizing my time getting my work 442 00:26:23,920 --> 00:26:25,800 Speaker 1: on it. But I'm also looking around. That's it's my 443 00:26:25,880 --> 00:26:28,520 Speaker 1: research and development. What is going on? What are people doing? 444 00:26:28,880 --> 00:26:31,840 Speaker 1: And I love seeing all the different ways it can 445 00:26:31,840 --> 00:26:34,400 Speaker 1: be fun. You gotta find what you like. And then 446 00:26:35,720 --> 00:26:40,120 Speaker 1: there have never been more ways to disassociate. What is that? Oh? 447 00:26:40,160 --> 00:26:42,080 Speaker 1: I did a show on that, how to maximize your 448 00:26:42,119 --> 00:26:45,640 Speaker 1: workout enjoyment with disassociation. Listen to that one. But disassociate 449 00:26:45,720 --> 00:26:50,240 Speaker 1: means doing thinking, about anything other than the exercise. Music 450 00:26:50,320 --> 00:26:56,280 Speaker 1: helps you disassociate watching videos doing a guided workout, whether 451 00:26:56,359 --> 00:27:00,200 Speaker 1: that's audio or video. There's so many ways to make 452 00:27:00,240 --> 00:27:04,160 Speaker 1: your workout fun. Music For me is it when they 453 00:27:04,400 --> 00:27:07,840 Speaker 1: came out with the really good waterproof shuffle and great 454 00:27:07,840 --> 00:27:13,720 Speaker 1: headphones for swimming changed my life. So it can be fun. 455 00:27:15,119 --> 00:27:18,640 Speaker 1: And when you start and find that thing that's fun, 456 00:27:18,800 --> 00:27:20,560 Speaker 1: and then you start to see results, and you start 457 00:27:20,600 --> 00:27:23,560 Speaker 1: to feel good, and you start to see your your 458 00:27:23,600 --> 00:27:26,920 Speaker 1: you know, your body change and your blood chemistry change, 459 00:27:26,960 --> 00:27:31,639 Speaker 1: and and though your attitude change, then you're there. All right, 460 00:27:32,200 --> 00:27:37,640 Speaker 1: that's a good list. So which ones are you doing? 461 00:27:37,680 --> 00:27:41,960 Speaker 1: Which ones aren't you doing? Change? Let's all be better. 462 00:27:42,080 --> 00:27:45,680 Speaker 1: We can all be a little better, all right. If 463 00:27:45,760 --> 00:27:50,000 Speaker 1: you haven't rated the show yet, please it helps immeasurably, 464 00:27:50,080 --> 00:27:52,600 Speaker 1: so please rate it, and you guys were we're really 465 00:27:52,640 --> 00:27:54,960 Speaker 1: climbing up there thanks to the ratings. So thank you, 466 00:27:55,000 --> 00:27:58,880 Speaker 1: Thank you. Comments please do I love them good and bad. 467 00:27:59,200 --> 00:28:00,600 Speaker 1: Let me know what you think, let me know what 468 00:28:00,760 --> 00:28:04,320 Speaker 1: questions you have, so leave comments. Rate the show, Please 469 00:28:04,320 --> 00:28:08,120 Speaker 1: tell your friends and you can follow me a tom 470 00:28:08,240 --> 00:28:10,520 Speaker 1: h Fit on Instagram. A lot of you are are 471 00:28:10,520 --> 00:28:13,840 Speaker 1: reaching out there and I appreciate it. Tom h Fit 472 00:28:13,920 --> 00:28:16,880 Speaker 1: on Instagram, Tom h Fit Twitter, and thank you, thank 473 00:28:16,920 --> 00:28:19,720 Speaker 1: you for listening. Apply some of these enjoy it. Know 474 00:28:19,840 --> 00:28:22,160 Speaker 1: that we're doing it to look better, feel better, and 475 00:28:22,200 --> 00:28:25,600 Speaker 1: live longer. We control three things, how much we move, 476 00:28:25,720 --> 00:28:28,080 Speaker 1: what we put in our mouths, and our attitudes, all 477 00:28:28,119 --> 00:28:32,160 Speaker 1: connected to fitness, all connected to cardio, all connected to strength. 478 00:28:32,760 --> 00:28:34,919 Speaker 1: Uh oh, let me give you the final thing. Almost 479 00:28:34,960 --> 00:28:37,840 Speaker 1: forgot your five minute home body weight cardio circle. Here 480 00:28:37,880 --> 00:28:40,920 Speaker 1: you go five minutes. I want sixty seconds running in place, 481 00:28:41,000 --> 00:28:43,520 Speaker 1: sixty seconds, that's your warm up. I want thirty seconds 482 00:28:43,520 --> 00:28:46,440 Speaker 1: of jumping jack's and whatever type of jumping jack's many 483 00:28:46,440 --> 00:28:48,920 Speaker 1: different ways jumping jack. So we're gonna progress here a 484 00:28:48,920 --> 00:28:51,160 Speaker 1: little bit harder. Right then I want thirty seconds of 485 00:28:51,200 --> 00:28:54,840 Speaker 1: skaters lateral side to side bly a metric like you're 486 00:28:54,840 --> 00:28:57,880 Speaker 1: a speed skater jumping from side to side. The faster 487 00:28:58,000 --> 00:29:00,719 Speaker 1: you go, the harder it is. Beginners are gonna go slower. 488 00:29:01,280 --> 00:29:03,720 Speaker 1: And then thirty seconds of pop squats. That's where you 489 00:29:03,760 --> 00:29:05,960 Speaker 1: go down into a squad, you come up and you 490 00:29:06,040 --> 00:29:08,360 Speaker 1: jump up a little bit or higher if you want. 491 00:29:08,640 --> 00:29:11,040 Speaker 1: And you're gonna do that twice. Two and a half 492 00:29:11,080 --> 00:29:13,160 Speaker 1: minute circuit done twice. If you want to do ten 493 00:29:13,200 --> 00:29:16,440 Speaker 1: minutes fift twenty, you can, but you don't have to. 494 00:29:17,040 --> 00:29:20,560 Speaker 1: Sixty seconds running in place, thirty seconds of jumping jack's, 495 00:29:20,560 --> 00:29:23,680 Speaker 1: thirty seconds of skaters side to side, thirty seconds of 496 00:29:23,680 --> 00:29:27,040 Speaker 1: pop squads. And here's the thing that is strength, that 497 00:29:27,120 --> 00:29:31,920 Speaker 1: is plyometric, that is cardiovascular. That is strength training lower 498 00:29:32,000 --> 00:29:36,200 Speaker 1: body with the pop squads and the skaters, and you're 499 00:29:36,240 --> 00:29:41,840 Speaker 1: doing cardiovascular at the same time. No equipment do that 500 00:29:41,920 --> 00:29:46,280 Speaker 1: anywhere anytime. Five minutes is plenty to to to get 501 00:29:46,360 --> 00:29:48,840 Speaker 1: something in. It adds up. And if you say, hey, 502 00:29:48,840 --> 00:29:52,600 Speaker 1: I got twenty minutes, awesome, and you can bury that around. 503 00:29:52,600 --> 00:29:55,120 Speaker 1: But I'm gonna give you that basic formula. So one 504 00:29:55,120 --> 00:29:57,760 Speaker 1: final time, sixty seconds running in place, and then when 505 00:29:57,760 --> 00:29:59,840 Speaker 1: you're doing the second round, third round, or fourth round. 506 00:30:00,200 --> 00:30:02,120 Speaker 1: I put it in that order for that reason and 507 00:30:02,240 --> 00:30:07,200 Speaker 1: for that duration, so you get that recovery. Those progress 508 00:30:07,400 --> 00:30:11,320 Speaker 1: in terms of difficulty running in place, jumping jacks, skaters, 509 00:30:11,360 --> 00:30:15,320 Speaker 1: pop squats, sixty seconds, thirty seconds, thirty and thirty And 510 00:30:15,360 --> 00:30:18,720 Speaker 1: there you go. There's your takeaway. It all matters people, 511 00:30:18,840 --> 00:30:22,120 Speaker 1: It all adds up push ups, planks, squats, lunges, get 512 00:30:22,160 --> 00:30:25,600 Speaker 1: that heart rate up, use those muscles, and take care 513 00:30:25,640 --> 00:30:28,720 Speaker 1: of yourself. I'm Tom Holland. This is Fitness Disrupted. Thank 514 00:30:28,760 --> 00:30:38,120 Speaker 1: you for listening and believe in yourself. Fitness Disrupted is 515 00:30:38,160 --> 00:30:41,640 Speaker 1: a production of I Heart Radio. For more podcasts from 516 00:30:41,640 --> 00:30:45,360 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 517 00:30:45,640 --> 00:30:47,800 Speaker 1: or wherever you listen to your favorite shows.