1 00:00:00,760 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,480 --> 00:00:13,840 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:14,120 --> 00:00:16,639 Speaker 1: I was speaking with a friend the other day, one 4 00:00:16,720 --> 00:00:21,680 Speaker 1: who had asked about purchasing fitness equipment. I recommended several things. 5 00:00:21,680 --> 00:00:25,200 Speaker 1: They ended up buying one. And they reached out and 6 00:00:25,320 --> 00:00:27,960 Speaker 1: told me what they had purchased, and I said, oh, 7 00:00:28,000 --> 00:00:31,000 Speaker 1: I just so happened to have done a handful of 8 00:00:31,000 --> 00:00:36,120 Speaker 1: workouts for that very machine. And so they asked which 9 00:00:36,159 --> 00:00:41,800 Speaker 1: one was the hardest. Now, I had done short workouts 10 00:00:42,200 --> 00:00:47,559 Speaker 1: for that machine, mid range workouts, and longer ones. But 11 00:00:47,720 --> 00:00:52,159 Speaker 1: this person wanted to know which was the hardest, and 12 00:00:52,200 --> 00:00:56,400 Speaker 1: I said, that's a show. That is the show Five 13 00:00:56,520 --> 00:01:02,440 Speaker 1: truths about intensity most people and understand. And this is 14 00:01:02,440 --> 00:01:05,039 Speaker 1: super important when it comes to getting results, when it 15 00:01:05,120 --> 00:01:09,480 Speaker 1: comes to avoiding injury, and when it comes to maximizing 16 00:01:09,920 --> 00:01:12,080 Speaker 1: your time and results, which is exactly what the show 17 00:01:12,120 --> 00:01:18,000 Speaker 1: is about. An intensity and the misinformation that is out 18 00:01:18,040 --> 00:01:23,880 Speaker 1: there about it and confusion is keeping a lot of 19 00:01:23,880 --> 00:01:27,720 Speaker 1: people from achieving their goals. It is confusing people, just 20 00:01:28,080 --> 00:01:30,800 Speaker 1: as so much of the bad information out there does, 21 00:01:31,480 --> 00:01:35,360 Speaker 1: and it's also getting people hurt. But first and foremost, 22 00:01:35,440 --> 00:01:38,040 Speaker 1: it's keeping people from getting their results, and I will 23 00:01:38,080 --> 00:01:42,920 Speaker 1: explain why. And one other quick story that goes to 24 00:01:43,000 --> 00:01:47,319 Speaker 1: this very topic goes back many years back when I 25 00:01:47,400 --> 00:01:53,200 Speaker 1: shot my first fitness videos and by the way, I 26 00:01:53,320 --> 00:01:57,919 Speaker 1: shot them years ago, financed it myself, put together the crew, 27 00:01:58,040 --> 00:02:00,480 Speaker 1: the team, everything, Soup to Nuts. I even did the 28 00:02:00,560 --> 00:02:04,280 Speaker 1: music to save money. I even, you know, one day 29 00:02:04,280 --> 00:02:06,400 Speaker 1: I got to do just a show on that, especially 30 00:02:06,440 --> 00:02:09,280 Speaker 1: for your fitness professionals out there, just about taking risk 31 00:02:09,360 --> 00:02:12,160 Speaker 1: all that kind of stuff. But Soup to Nuts I 32 00:02:12,200 --> 00:02:15,840 Speaker 1: did just about everything that I could and they're good 33 00:02:16,160 --> 00:02:20,800 Speaker 1: and I am actually mailing one today. You can still 34 00:02:21,040 --> 00:02:24,200 Speaker 1: actually buy them through my website. That that will end 35 00:02:24,280 --> 00:02:27,040 Speaker 1: because it's all going digital. But yes, I still have 36 00:02:27,280 --> 00:02:31,600 Speaker 1: several left of the original DVDs, and I even this 37 00:02:31,680 --> 00:02:33,960 Speaker 1: is how old I am for you young people. Even 38 00:02:33,960 --> 00:02:37,640 Speaker 1: did VHS copies back in the day along with the DVDs. 39 00:02:37,639 --> 00:02:40,840 Speaker 1: But they are everything I talked about here in the show. 40 00:02:41,440 --> 00:02:45,760 Speaker 1: The basics first one forty some odd minutes, about forty 41 00:02:45,760 --> 00:02:50,919 Speaker 1: four minutes, I believe, and it was with dumbbells, push ups, lunges, 42 00:02:51,040 --> 00:02:55,079 Speaker 1: bicep curls, the basics, cardio intervals, core moves, the whole 43 00:02:55,120 --> 00:02:59,359 Speaker 1: nine yards circuit training my total body workout too. I said, okay, 44 00:02:59,400 --> 00:03:00,919 Speaker 1: I gotta cut the time in half. So I made 45 00:03:00,919 --> 00:03:03,680 Speaker 1: compound moves a big part of the program. So you're 46 00:03:03,720 --> 00:03:06,760 Speaker 1: doing a squat and a bicep curl and we cut 47 00:03:06,800 --> 00:03:10,799 Speaker 1: the time in half. Roughly, I think that's four minutes 48 00:03:10,880 --> 00:03:15,040 Speaker 1: in length. But a big part of that is you 49 00:03:15,080 --> 00:03:19,400 Speaker 1: have to use dumbbells that are challenging to you, and 50 00:03:19,720 --> 00:03:22,600 Speaker 1: when you're doing cardio intervals, you push yourself on and 51 00:03:22,680 --> 00:03:26,920 Speaker 1: on and on. So long story, short sold like crazy, 52 00:03:27,000 --> 00:03:32,480 Speaker 1: but after the initial surge of sales, about six months after, 53 00:03:33,200 --> 00:03:37,360 Speaker 1: I received one back in the mail, original packaging returned 54 00:03:38,120 --> 00:03:42,200 Speaker 1: and with that was a note and it said, I'm 55 00:03:42,240 --> 00:03:47,360 Speaker 1: returning this because it wasn't hard enough. I didn't sweat 56 00:03:47,440 --> 00:03:51,720 Speaker 1: at all. Now, the sweat at all part was a 57 00:03:51,840 --> 00:03:58,480 Speaker 1: dig on me because definitely part of it because I 58 00:03:58,520 --> 00:04:01,680 Speaker 1: sweat like crazy in the video. I did not stop 59 00:04:01,680 --> 00:04:03,680 Speaker 1: the camera. I did not tower off. Part of my 60 00:04:03,960 --> 00:04:08,480 Speaker 1: whole focus and philosophy is reality fitness. So there were 61 00:04:08,520 --> 00:04:12,280 Speaker 1: no edits. When I stumble, we left it in. When 62 00:04:12,280 --> 00:04:14,840 Speaker 1: I sweat, it's all over the place because I believe 63 00:04:14,840 --> 00:04:20,360 Speaker 1: people need to see reality. That yeah, and what the 64 00:04:20,560 --> 00:04:25,040 Speaker 1: greatest beatback I received was things such as, you know, Tom, 65 00:04:25,040 --> 00:04:27,440 Speaker 1: when you stumbled on those lunges, I did as well. 66 00:04:28,920 --> 00:04:32,200 Speaker 1: It was important. Anyway, person returned the video and said 67 00:04:32,320 --> 00:04:38,159 Speaker 1: wasn't hard enough. And it is analogous to returning a 68 00:04:38,240 --> 00:04:44,600 Speaker 1: treadmill and saying it wasn't hard enough. What do I mean? 69 00:04:45,320 --> 00:04:48,040 Speaker 1: I will tell you when we come back from this 70 00:04:48,240 --> 00:04:52,440 Speaker 1: quick break. I'm gonna give you five truths about intensity 71 00:04:52,480 --> 00:04:56,680 Speaker 1: that most people don't understand, and when you do, it 72 00:04:56,760 --> 00:05:00,800 Speaker 1: will help you maximize your time and your results will 73 00:05:00,800 --> 00:05:14,920 Speaker 1: be right back. And we are back. And by the way, 74 00:05:15,040 --> 00:05:18,960 Speaker 1: I re funded the woman's money. I got it. That's fine. 75 00:05:19,520 --> 00:05:24,200 Speaker 1: That's fine. You're not satisfied with a product of mine, 76 00:05:24,920 --> 00:05:30,520 Speaker 1: you get your money back. Okay, but not my fault. 77 00:05:31,200 --> 00:05:34,960 Speaker 1: I'm getting ahead of myself. So five truths about intensity 78 00:05:35,000 --> 00:05:39,559 Speaker 1: most people don't understand or are confused about. Number one, 79 00:05:40,560 --> 00:05:47,400 Speaker 1: and it is the most important. You think short means easy. 80 00:05:48,240 --> 00:05:52,080 Speaker 1: So this goes to what that friend who bought that 81 00:05:52,120 --> 00:05:54,680 Speaker 1: piece of fitness equipment believed and what most people believe. 82 00:05:54,800 --> 00:05:59,680 Speaker 1: And for good reason, I'm going to let you off 83 00:05:59,720 --> 00:06:02,360 Speaker 1: the hook. On this one because it's been drilled into 84 00:06:02,360 --> 00:06:05,000 Speaker 1: your head what that you need to do an hour, 85 00:06:05,120 --> 00:06:08,680 Speaker 1: that more is better, that thirty minutes is better than 86 00:06:08,839 --> 00:06:15,440 Speaker 1: ten minutes. When it comes to exercise, absolutely, unequivocally not true, 87 00:06:16,200 --> 00:06:22,200 Speaker 1: and most or yeah, most often it's the opposite. And 88 00:06:22,240 --> 00:06:25,279 Speaker 1: that's gonna be a common theme of this show is 89 00:06:25,320 --> 00:06:28,240 Speaker 1: that most often what you believe is the opposite when 90 00:06:28,240 --> 00:06:31,719 Speaker 1: it comes to intensity. So you think short means easy. 91 00:06:31,960 --> 00:06:35,119 Speaker 1: And when I say this, this goes for two things. 92 00:06:35,800 --> 00:06:39,679 Speaker 1: The workout duration itself, and then when we're talking about 93 00:06:39,720 --> 00:06:45,680 Speaker 1: intervals and interval training that the longer the interval, the 94 00:06:45,800 --> 00:06:49,359 Speaker 1: harder it is for most people. It's not. For most people, 95 00:06:49,360 --> 00:06:53,400 Speaker 1: it's not. And yes, you say, what does that mean, Well, 96 00:06:53,920 --> 00:06:56,840 Speaker 1: this person, this friend of mine, you know, I told 97 00:06:57,240 --> 00:06:59,960 Speaker 1: them that there I think I had a four minute 98 00:07:00,000 --> 00:07:06,440 Speaker 1: workout for that piece of exercise equipment. Now, ideally with 99 00:07:06,520 --> 00:07:08,840 Speaker 1: a four minute, five minute workout, ten minute workout, even 100 00:07:08,880 --> 00:07:11,440 Speaker 1: you do a warm up in a cool down, you know, 101 00:07:11,480 --> 00:07:13,320 Speaker 1: so you got to add that in, and sometimes they're 102 00:07:13,320 --> 00:07:17,400 Speaker 1: added into those type of workouts as well. But we 103 00:07:17,400 --> 00:07:21,920 Speaker 1: can get really specific and use a great study that 104 00:07:21,960 --> 00:07:23,920 Speaker 1: many of you are familiar with even though you don't 105 00:07:23,920 --> 00:07:26,440 Speaker 1: know unless you listen to the episode I did on 106 00:07:26,480 --> 00:07:30,920 Speaker 1: it specifically tabata. You've heard of it, you've probably done it, 107 00:07:31,640 --> 00:07:35,600 Speaker 1: and you most likely have done it completely incorrectly, at 108 00:07:35,680 --> 00:07:39,440 Speaker 1: least relative to what the original science was. And again 109 00:07:39,480 --> 00:07:41,360 Speaker 1: that's fine. I call it what it is. You can 110 00:07:41,400 --> 00:07:45,720 Speaker 1: use the format. But here's the crazy thing. Most people 111 00:07:45,760 --> 00:07:52,360 Speaker 1: don't know. It was four minutes. It was four minutes. 112 00:07:53,280 --> 00:07:57,760 Speaker 1: It was four minutes of twenty seconds of exercise followed 113 00:07:57,800 --> 00:08:00,240 Speaker 1: by ten seconds of rest. And many of you are saying, oh, 114 00:08:00,280 --> 00:08:03,280 Speaker 1: I do that. I do that in my group exercise class. 115 00:08:03,280 --> 00:08:05,960 Speaker 1: We do tobada and we do twenty seconds or you know, 116 00:08:06,120 --> 00:08:08,480 Speaker 1: of of squats and then we do you know, ten 117 00:08:08,520 --> 00:08:11,360 Speaker 1: seconds of rest or ten seconds of another exercise, or 118 00:08:11,400 --> 00:08:15,800 Speaker 1: maybe you do that in your spin class. And yes, 119 00:08:16,440 --> 00:08:20,200 Speaker 1: I took a tobata class once in a group cycling 120 00:08:20,200 --> 00:08:24,240 Speaker 1: where we were told to do tobada the entire forty 121 00:08:24,280 --> 00:08:31,960 Speaker 1: five minutes. Impossible. Why in the tobata protocol the people 122 00:08:32,280 --> 00:08:37,120 Speaker 1: the subjects exercised at one hundred and seventy of their 123 00:08:37,240 --> 00:08:39,280 Speaker 1: v O two max. You say, I have no idea 124 00:08:39,320 --> 00:08:41,840 Speaker 1: what that means. All you need to know is that 125 00:08:41,960 --> 00:08:46,880 Speaker 1: is long, searingly hard, as I call it in my 126 00:08:46,920 --> 00:08:54,160 Speaker 1: new book lung searingly hard, all out effort, red zone, 127 00:08:54,520 --> 00:09:02,600 Speaker 1: red line, beyond hard, and Sue were uncomfortable and the 128 00:09:02,640 --> 00:09:10,440 Speaker 1: workout was four minutes long. And what was the findings? Yeah, 129 00:09:10,679 --> 00:09:15,520 Speaker 1: the people who did that actually not only improved their 130 00:09:15,559 --> 00:09:17,840 Speaker 1: aerobic fitness just as well as the group that worked 131 00:09:17,840 --> 00:09:23,080 Speaker 1: at but they had improvements that that group did not 132 00:09:23,200 --> 00:09:25,880 Speaker 1: have anaerobically and things like that. So they actually got 133 00:09:25,920 --> 00:09:29,640 Speaker 1: more out of the workout than the people who exercised easier. 134 00:09:31,679 --> 00:09:33,640 Speaker 1: Now that's not to say that you shouldn't have easy 135 00:09:33,720 --> 00:09:36,600 Speaker 1: days and hard days. You absolutely do, and you're getting 136 00:09:36,600 --> 00:09:43,480 Speaker 1: ahead of us. Okay, So short does not mean easy, 137 00:09:43,640 --> 00:09:49,680 Speaker 1: It actually means the opposite. Think of a five k 138 00:09:50,040 --> 00:09:53,640 Speaker 1: versus a marathon. Now, many of you will say, and 139 00:09:53,679 --> 00:09:58,120 Speaker 1: you're right to to a certain degree, marathon's harder endurance wise, right, 140 00:10:00,200 --> 00:10:05,160 Speaker 1: it's different. I would rather do and find it easier 141 00:10:05,440 --> 00:10:07,880 Speaker 1: in a certain way to run a marathon than to 142 00:10:08,000 --> 00:10:14,480 Speaker 1: run a five k fast. Why Because five k requires 143 00:10:14,520 --> 00:10:18,800 Speaker 1: me to go at an intensity that hurts if I 144 00:10:18,840 --> 00:10:22,160 Speaker 1: want to go fast, and I can't do the marathon 145 00:10:22,320 --> 00:10:28,160 Speaker 1: at that pace. So truly when marathoners like myself tell you, 146 00:10:28,240 --> 00:10:31,760 Speaker 1: who maybe have never done a half marathon, much less 147 00:10:31,760 --> 00:10:35,160 Speaker 1: a marathon, that you could, and you say, there's no 148 00:10:35,200 --> 00:10:38,600 Speaker 1: way training to run a marathon, and running a marathon, 149 00:10:39,200 --> 00:10:44,559 Speaker 1: experienced runners will tell you in their own convoluted way 150 00:10:44,600 --> 00:10:49,560 Speaker 1: when it comes to physiology is less challenging in a 151 00:10:49,679 --> 00:10:56,320 Speaker 1: unique way. And this leads to number two, Right that 152 00:10:56,440 --> 00:11:00,439 Speaker 1: you think short means easy, and that you're actually getting 153 00:11:00,480 --> 00:11:05,320 Speaker 1: it backwards. This goes for trainers. One of my favorite topics, 154 00:11:05,440 --> 00:11:11,360 Speaker 1: right that trainers and group exercise instructors. You take that class, 155 00:11:12,120 --> 00:11:14,400 Speaker 1: and I used to teach. I taught all the classes 156 00:11:14,440 --> 00:11:18,080 Speaker 1: you can think of, all the classes, groups, cycling, boot camp, 157 00:11:18,640 --> 00:11:22,320 Speaker 1: core classes, even Matt Pilots back in the day. But 158 00:11:22,840 --> 00:11:26,360 Speaker 1: the vast majority of people that take classes are rating 159 00:11:26,679 --> 00:11:29,720 Speaker 1: the trainers wrong when it comes to intensity, and the 160 00:11:29,720 --> 00:11:33,200 Speaker 1: opposite is true. So that trainer, that group exercise instructor 161 00:11:33,240 --> 00:11:36,439 Speaker 1: that is teaching a well designed and I will get 162 00:11:36,480 --> 00:11:41,120 Speaker 1: to that group cycling class is said to be too easy, 163 00:11:41,320 --> 00:11:43,280 Speaker 1: and the one who is, oh, you gotta, you gotta 164 00:11:43,320 --> 00:11:46,160 Speaker 1: take this person's class, they are brutal. It is so hard. 165 00:11:48,200 --> 00:11:51,840 Speaker 1: It's the opposite if you're doing it correctly, So what's 166 00:11:51,880 --> 00:11:55,440 Speaker 1: the difference? What's the confusion? Well, that's super hard, person. 167 00:11:55,480 --> 00:11:58,320 Speaker 1: What do they do? They give you these ridiculously long 168 00:11:58,440 --> 00:12:02,360 Speaker 1: intervals and no rest, and so people say, oh my gosh, 169 00:12:02,360 --> 00:12:05,280 Speaker 1: like it's so hard, like tobada for forty five minutes, 170 00:12:05,640 --> 00:12:09,680 Speaker 1: are you kidding me? On and on and on twenty seconds, 171 00:12:09,679 --> 00:12:13,520 Speaker 1: ten seconds, twenty seconds, ten seconds. And this is the 172 00:12:13,600 --> 00:12:17,480 Speaker 1: common theme. This is the am wrap that I am 173 00:12:17,520 --> 00:12:20,920 Speaker 1: not a fan of. This is the trainer who tells 174 00:12:20,960 --> 00:12:25,440 Speaker 1: you to do a ridiculous number of something, do a hundred, 175 00:12:26,440 --> 00:12:32,200 Speaker 1: just pick an arbitrary number. That's hard. What happens in 176 00:12:32,240 --> 00:12:36,760 Speaker 1: a workout like that, The vast majority of people are 177 00:12:36,840 --> 00:12:40,760 Speaker 1: absolutely burnt out and spent within three minutes, and the 178 00:12:40,800 --> 00:12:44,880 Speaker 1: rest of the time sometimes it's a half hour, forty 179 00:12:45,240 --> 00:12:51,000 Speaker 1: and hour is just hanging on. It's poor form. It's 180 00:12:51,120 --> 00:12:55,280 Speaker 1: lower intensity for the rest of the time. Then if 181 00:12:55,320 --> 00:12:58,839 Speaker 1: you had rested, and that is one of the huge takeaways. 182 00:13:00,080 --> 00:13:04,960 Speaker 1: Rest is important. Rest is necessary. Rest allows you to 183 00:13:05,160 --> 00:13:09,160 Speaker 1: get out of that gray zone that you actually spend 184 00:13:09,200 --> 00:13:12,520 Speaker 1: the vast majority of time in when the workout is 185 00:13:12,559 --> 00:13:15,000 Speaker 1: too hard from the get go, when it is too 186 00:13:15,040 --> 00:13:20,560 Speaker 1: hard the entire time when that trainer just teaches to 187 00:13:20,640 --> 00:13:23,320 Speaker 1: the most ridiculously fit person in the room, and even 188 00:13:23,360 --> 00:13:28,080 Speaker 1: that person, if the classes long enough and poorly designed enough, 189 00:13:28,640 --> 00:13:31,360 Speaker 1: is just hanging on. It's a point in that. And 190 00:13:31,400 --> 00:13:34,520 Speaker 1: don't get me wrong, I'm all for challenging. I am 191 00:13:34,640 --> 00:13:38,560 Speaker 1: all for pushing yourself, but I'm also all for exercise 192 00:13:38,559 --> 00:13:44,760 Speaker 1: science and doing it intelligently and making sure that you 193 00:13:44,800 --> 00:13:47,880 Speaker 1: don't get hurt. And if you're forty five today, that 194 00:13:47,920 --> 00:13:50,920 Speaker 1: you're doing it when you're eighty five, And when you 195 00:13:50,920 --> 00:13:55,400 Speaker 1: do classes that are improperly designed and you take that 196 00:13:55,640 --> 00:14:00,320 Speaker 1: super hard instructor, what is hard about telling you to 197 00:14:00,520 --> 00:14:05,040 Speaker 1: just hammer to do a million reps and just stack 198 00:14:05,400 --> 00:14:08,800 Speaker 1: one after the other. And that's way too common now, 199 00:14:08,880 --> 00:14:14,120 Speaker 1: So that that that instructor. And I'm sure there are 200 00:14:14,160 --> 00:14:17,120 Speaker 1: instructors out there that are applauding if you actually know 201 00:14:17,800 --> 00:14:20,800 Speaker 1: the science. Because and I was one of these people 202 00:14:21,320 --> 00:14:23,880 Speaker 1: where people go always too easy. He lets you rest. 203 00:14:24,920 --> 00:14:28,480 Speaker 1: He shouldn't do that. Yeah, like we did this, you know, 204 00:14:28,760 --> 00:14:31,240 Speaker 1: we would do intervals and sprints and then we would 205 00:14:31,280 --> 00:14:36,200 Speaker 1: rest sometimes like a long time. And by the way, 206 00:14:36,240 --> 00:14:38,480 Speaker 1: at the end of this show, I'm going to give 207 00:14:38,520 --> 00:14:42,600 Speaker 1: you an incredible interval workout that if you do it 208 00:14:42,600 --> 00:14:46,040 Speaker 1: correctly and follow the rules that I'm giving you the 209 00:14:46,120 --> 00:14:51,920 Speaker 1: five do those you know rules of intensity correctly. It's 210 00:14:52,000 --> 00:14:55,240 Speaker 1: eighteen minutes worth of intervals with warm up and cool down. 211 00:14:55,520 --> 00:14:59,160 Speaker 1: You make it about thirty if you want. It should 212 00:14:59,160 --> 00:15:03,320 Speaker 1: scare you. Getting ahead of myself in more ways than one. 213 00:15:03,520 --> 00:15:06,720 Speaker 1: All right, So point number two is you're rating your 214 00:15:06,800 --> 00:15:11,040 Speaker 1: trainers wrong. And in the world now where social media 215 00:15:11,200 --> 00:15:15,320 Speaker 1: and the availability of these type of workouts are everywhere, 216 00:15:17,200 --> 00:15:20,640 Speaker 1: you have to know what you're doing. Yeah, it's good 217 00:15:20,680 --> 00:15:24,200 Speaker 1: to be challenged, but there's a science to it. What 218 00:15:24,400 --> 00:15:27,840 Speaker 1: is that science? Okay? I love giving the example of 219 00:15:27,880 --> 00:15:33,400 Speaker 1: insanity the workout routine that the commercial was. Traditional interval 220 00:15:33,440 --> 00:15:36,600 Speaker 1: training is short periods of work with long periods of rest. 221 00:15:37,560 --> 00:15:40,880 Speaker 1: We turned that on its head and now we do 222 00:15:41,120 --> 00:15:43,960 Speaker 1: long work intervals with short periods of rest. It's not 223 00:15:44,040 --> 00:15:48,640 Speaker 1: traditional interval training. It's interval training. And when you do 224 00:15:48,680 --> 00:15:52,920 Speaker 1: it the other way, it's exactly what I described. You're 225 00:15:52,920 --> 00:15:56,760 Speaker 1: burnt out within two seconds, two minutes, three minutes, and 226 00:15:56,800 --> 00:15:58,280 Speaker 1: the rest of the time you're just trying to hang 227 00:15:58,320 --> 00:16:00,760 Speaker 1: on for dear life. I have personal experience with this. 228 00:16:01,160 --> 00:16:03,800 Speaker 1: I was in one of the commercials way back when, 229 00:16:05,680 --> 00:16:11,640 Speaker 1: and it was so brutal filming for hours and within 230 00:16:11,680 --> 00:16:16,000 Speaker 1: about ten minutes one of the models, you know, I 231 00:16:16,040 --> 00:16:20,400 Speaker 1: was twice his age. They had to ask him to 232 00:16:20,400 --> 00:16:23,320 Speaker 1: get off the set because he looked really good, but 233 00:16:23,400 --> 00:16:26,640 Speaker 1: he wasn't close to having the fitness to just hang on. 234 00:16:28,000 --> 00:16:32,120 Speaker 1: And that was for the commercial, all right. So that 235 00:16:32,280 --> 00:16:35,840 Speaker 1: is not traditional interval training. That is interval training, short 236 00:16:36,880 --> 00:16:41,160 Speaker 1: work intervals, longer periods of rest. Now, yes there is 237 00:16:41,240 --> 00:16:46,560 Speaker 1: variation within that, of course there is, but that is 238 00:16:47,800 --> 00:16:52,600 Speaker 1: the basic framework and I will explain why, all right, 239 00:16:53,320 --> 00:16:55,920 Speaker 1: But there's signs to it. So when it comes to trainers, 240 00:16:56,320 --> 00:16:59,640 Speaker 1: let me just give you five kind of really important 241 00:17:00,760 --> 00:17:05,360 Speaker 1: points when it comes to workouts that those without education, 242 00:17:05,440 --> 00:17:11,840 Speaker 1: experience in exercise science in the basics get completely wrong. 243 00:17:12,480 --> 00:17:14,199 Speaker 1: There are five things you need to take into account 244 00:17:14,200 --> 00:17:17,960 Speaker 1: when you're designing a workout, and the vast majority of 245 00:17:17,960 --> 00:17:21,199 Speaker 1: trainers don't have the experience or education to do it. 246 00:17:21,600 --> 00:17:26,320 Speaker 1: Number One, the exercises they choose. The exercises you choose 247 00:17:26,359 --> 00:17:31,879 Speaker 1: to put in a workout is important. The order you 248 00:17:31,960 --> 00:17:37,120 Speaker 1: put them in is super important. Pre fatiguing big muscles 249 00:17:37,160 --> 00:17:42,040 Speaker 1: too small muscles. There is a reason for putting exercises 250 00:17:42,080 --> 00:17:45,280 Speaker 1: in a certain order. Number three, the number of sets 251 00:17:45,280 --> 00:17:47,919 Speaker 1: and reps. Are you going by time or are you 252 00:17:47,960 --> 00:17:49,960 Speaker 1: saying do a hundred or are you saying do as 253 00:17:50,000 --> 00:17:53,240 Speaker 1: many as possible, or are you saying do what you 254 00:17:53,320 --> 00:17:58,560 Speaker 1: can within a certain time frame with good form? Number four, 255 00:17:59,160 --> 00:18:03,440 Speaker 1: If you are going by time, how long is the 256 00:18:03,480 --> 00:18:06,000 Speaker 1: work interval and how long is the rest interval? There 257 00:18:06,119 --> 00:18:10,720 Speaker 1: is science to that, not only within the framework of 258 00:18:11,160 --> 00:18:14,280 Speaker 1: the workout itself, but as the workout gets longer and 259 00:18:14,280 --> 00:18:19,400 Speaker 1: people get more fatigued, maybe they need longer rest. Maybe 260 00:18:19,440 --> 00:18:23,440 Speaker 1: you're shortening the intervals as the workout progresses rather than 261 00:18:23,920 --> 00:18:27,160 Speaker 1: lengthening them. It all depends, but there is a science 262 00:18:27,240 --> 00:18:31,880 Speaker 1: to it. And finally, and way up there in importance 263 00:18:31,960 --> 00:18:37,359 Speaker 1: is the progression again, the exercises you choose, the order 264 00:18:37,400 --> 00:18:40,920 Speaker 1: you put them in, the amount of rest you're you're utilizing, 265 00:18:41,960 --> 00:18:46,520 Speaker 1: and how you progress that workout. And these are five 266 00:18:46,560 --> 00:18:50,080 Speaker 1: things that aren't even thought of by so many of 267 00:18:50,160 --> 00:18:53,840 Speaker 1: the trainers putting out workouts that I see online. It's 268 00:18:54,440 --> 00:18:57,159 Speaker 1: as hard as can be, as creative as can be, 269 00:18:57,200 --> 00:19:00,920 Speaker 1: and by the way number one exercise selection. The number 270 00:19:00,960 --> 00:19:05,080 Speaker 1: of risky combo moves I see now, especially holding a 271 00:19:05,119 --> 00:19:08,720 Speaker 1: weight and bending over at the hinging at the hips, 272 00:19:08,720 --> 00:19:13,920 Speaker 1: in other words, loading your spine inflection that's dangerous. Has 273 00:19:13,960 --> 00:19:16,200 Speaker 1: to be done correctly. And when you're doing a move 274 00:19:16,280 --> 00:19:18,400 Speaker 1: like that, especially at the end of the workout, when 275 00:19:18,440 --> 00:19:23,320 Speaker 1: you're really fatigue, all of this matters. And so again, 276 00:19:24,400 --> 00:19:29,879 Speaker 1: too many trainers perceived as being really hard that are 277 00:19:29,960 --> 00:19:32,280 Speaker 1: keeping you in that gray zone, that are burning you 278 00:19:32,320 --> 00:19:37,720 Speaker 1: out right off the bat, diminishing your turns and increasing 279 00:19:37,920 --> 00:19:41,040 Speaker 1: your likelihood of injury. That trainer that gives you rest, 280 00:19:42,960 --> 00:19:45,679 Speaker 1: that goes slower, that asks you maybe to do slower 281 00:19:45,720 --> 00:19:53,639 Speaker 1: repetitions sounds familiar, now not not many who truly have 282 00:19:53,760 --> 00:19:56,480 Speaker 1: studied this to a to a large degree. They're out there, 283 00:19:57,440 --> 00:19:59,920 Speaker 1: but those are often the ones considered to be too easy. 284 00:20:00,480 --> 00:20:04,240 Speaker 1: All right, you know what, final break when we come back, 285 00:20:04,800 --> 00:20:06,639 Speaker 1: we've got three points left, and then I'm giving you 286 00:20:06,640 --> 00:20:11,480 Speaker 1: the workout and it's a fun. Well, it depends on 287 00:20:11,520 --> 00:20:14,760 Speaker 1: your personality type, but it will prove my point if 288 00:20:14,800 --> 00:20:16,920 Speaker 1: you do it correctly, and you will and you will 289 00:20:16,920 --> 00:20:20,040 Speaker 1: tell me how it goes, All right, Final break we'll 290 00:20:20,080 --> 00:20:34,640 Speaker 1: be right back talking about intensity when it comes to exercise. 291 00:20:34,760 --> 00:20:40,800 Speaker 1: Five truths that most people don't understand. Number three, it's everything. 292 00:20:40,960 --> 00:20:45,040 Speaker 1: It's everything about intensity and workouts, and especially working with 293 00:20:45,080 --> 00:20:48,439 Speaker 1: the trainer or a group exercise instructor doing a class, 294 00:20:48,480 --> 00:20:53,480 Speaker 1: whatever it may be, even just following a workout itself. Okay, 295 00:20:53,960 --> 00:20:59,520 Speaker 1: number three really high on this list. You don't understand 296 00:21:00,240 --> 00:21:05,240 Speaker 1: that it's you that controls the effort. So what was 297 00:21:05,280 --> 00:21:08,680 Speaker 1: the advice I gave that friend who purchased that exercise 298 00:21:09,000 --> 00:21:12,520 Speaker 1: machine and I recommended or told her that I had 299 00:21:12,520 --> 00:21:16,400 Speaker 1: done workouts. She said, which one is harder? My answer 300 00:21:16,600 --> 00:21:20,760 Speaker 1: was you should vary it and mix them up, and 301 00:21:20,800 --> 00:21:23,560 Speaker 1: this person agreed. But at the end of the day, 302 00:21:24,960 --> 00:21:29,000 Speaker 1: they are as hard as you make them. Now, of course, 303 00:21:29,119 --> 00:21:35,160 Speaker 1: the workout plan and progression when done correctly, plays a role, 304 00:21:35,320 --> 00:21:39,040 Speaker 1: but at the end of the day, just about every 305 00:21:39,080 --> 00:21:41,560 Speaker 1: workout you do is as hard as you make it. 306 00:21:42,040 --> 00:21:44,359 Speaker 1: If a teacher says pick up dumbbells, and you have 307 00:21:44,440 --> 00:21:47,280 Speaker 1: arranged that are challenging, then it's up to you to 308 00:21:47,480 --> 00:21:51,480 Speaker 1: choose those dumbbells. If they say we're gonna do a 309 00:21:51,560 --> 00:21:54,679 Speaker 1: sixty second sprint, which is a long time. By the way, 310 00:21:55,200 --> 00:21:58,840 Speaker 1: when you go hard, then you have to go hard. 311 00:22:00,000 --> 00:22:03,240 Speaker 1: I don't care how long an instructor has worked with you. 312 00:22:03,280 --> 00:22:05,879 Speaker 1: And by the way, you know in zoom world and 313 00:22:05,920 --> 00:22:07,760 Speaker 1: you're doing it, they're not even telling you how hard 314 00:22:07,800 --> 00:22:11,280 Speaker 1: to go. And if you are in person and there's 315 00:22:11,280 --> 00:22:16,800 Speaker 1: one instructor and maybe thirty forty ten, doesn't matter multiple 316 00:22:16,800 --> 00:22:20,680 Speaker 1: people in the class, they can't possibly a no everyone's 317 00:22:20,800 --> 00:22:26,800 Speaker 1: level of you know, intensity needed for every exercise. The 318 00:22:26,840 --> 00:22:33,520 Speaker 1: onus is on you. The onus is on you. And 319 00:22:33,520 --> 00:22:38,080 Speaker 1: again fitness pros should be applauding because they understand what 320 00:22:38,119 --> 00:22:42,159 Speaker 1: I'm saying. It's not the instructor that's easier, heart, it's 321 00:22:42,240 --> 00:22:45,359 Speaker 1: whatever you do. You're given a framework, you're asked to 322 00:22:45,400 --> 00:22:48,439 Speaker 1: go hard. Now the instructor may say, you know, I 323 00:22:48,480 --> 00:22:50,240 Speaker 1: want you to push it at a level nine or 324 00:22:50,320 --> 00:22:54,120 Speaker 1: ten and then recover a three. It's up to you 325 00:22:54,440 --> 00:22:58,119 Speaker 1: to really push a nine. And that's gonna be my 326 00:22:58,240 --> 00:23:02,720 Speaker 1: fifth point. But at the end of the day, it's you. 327 00:23:04,200 --> 00:23:08,080 Speaker 1: It's you who dictates how hard you go. And anyone 328 00:23:08,119 --> 00:23:10,920 Speaker 1: who's played any team sports at any level knows this 329 00:23:10,960 --> 00:23:14,280 Speaker 1: is the truth, knows there are people who do the 330 00:23:14,280 --> 00:23:18,680 Speaker 1: bare minimum and those who push themselves given the same 331 00:23:18,840 --> 00:23:24,960 Speaker 1: exact workout. Two quick stories about this, two quick examples. 332 00:23:25,440 --> 00:23:28,320 Speaker 1: I was, I try everything, all the different you know, 333 00:23:28,320 --> 00:23:30,399 Speaker 1: pieces of exercise equipment and programs out there. I have 334 00:23:30,440 --> 00:23:32,800 Speaker 1: to learn it all, and I work with different companies 335 00:23:32,800 --> 00:23:35,600 Speaker 1: when in particulars I've talked about. But I'm trying the competition, 336 00:23:36,160 --> 00:23:39,840 Speaker 1: of course. And I was doing a workout, or actually 337 00:23:39,840 --> 00:23:43,000 Speaker 1: a test. So it's called an FTP test. Now you 338 00:23:43,040 --> 00:23:45,080 Speaker 1: don't need to understand what that is, but it's basically 339 00:23:45,119 --> 00:23:48,520 Speaker 1: an all out effort. Okay, it's a twenty minute where 340 00:23:48,520 --> 00:23:50,560 Speaker 1: it can be you know, it could be different lengths, 341 00:23:50,600 --> 00:23:53,680 Speaker 1: but generally right around twenty minutes for many of these 342 00:23:53,720 --> 00:23:58,840 Speaker 1: type of tests. And it's a progressive test on a 343 00:23:58,880 --> 00:24:01,320 Speaker 1: bike stationary bike. But the bottom line is you need 344 00:24:01,359 --> 00:24:04,200 Speaker 1: to go as hard as you can when you're asked 345 00:24:04,200 --> 00:24:06,000 Speaker 1: to go as hard as you can. After that workout, 346 00:24:06,119 --> 00:24:07,840 Speaker 1: you're basically asked to go as hard as you can 347 00:24:07,880 --> 00:24:11,600 Speaker 1: for twenty minutes. Now, I laughed out loud, and the 348 00:24:11,640 --> 00:24:14,600 Speaker 1: person who was administering the test one of the few 349 00:24:15,320 --> 00:24:18,480 Speaker 1: that I have incredible respect for in the business. This 350 00:24:18,520 --> 00:24:21,919 Speaker 1: person knows exactly what they're talking about has studied it 351 00:24:22,200 --> 00:24:26,120 Speaker 1: and has done it, and that's rare. So great athletes, 352 00:24:26,760 --> 00:24:29,480 Speaker 1: you know, walks the walk and really knows how to 353 00:24:29,480 --> 00:24:31,280 Speaker 1: talk to talk. Not only knows the science, but I 354 00:24:31,280 --> 00:24:33,359 Speaker 1: would argue, really knows how to break it down for 355 00:24:33,400 --> 00:24:36,639 Speaker 1: the average person. Awesome, as I am doing this test 356 00:24:37,000 --> 00:24:39,200 Speaker 1: and it hurts god to if you want to get 357 00:24:39,200 --> 00:24:44,360 Speaker 1: the numbers, you're able to rate. I laughed out loud 358 00:24:44,400 --> 00:24:48,480 Speaker 1: thinking about it. You're actually able to rate this. I'm 359 00:24:48,480 --> 00:24:50,200 Speaker 1: gonna call it a workout, but it's not a workout. 360 00:24:50,240 --> 00:24:53,200 Speaker 1: So one of the flaws in this particular program is 361 00:24:53,200 --> 00:24:56,160 Speaker 1: you shouldn't be able to rate that, again, workout, because 362 00:24:56,200 --> 00:24:59,040 Speaker 1: it's not a workout. It's a test. But the test 363 00:24:59,160 --> 00:25:03,240 Speaker 1: is it's about you. The goal of that workout is 364 00:25:03,280 --> 00:25:05,680 Speaker 1: to go as hard as you can because then your 365 00:25:05,800 --> 00:25:11,120 Speaker 1: numbers your zones are extrapolated from that, and then your 366 00:25:11,200 --> 00:25:16,520 Speaker 1: power zones can be designed based on those numbers. But 367 00:25:16,800 --> 00:25:21,560 Speaker 1: the test only works, truly works if for that twenty 368 00:25:21,560 --> 00:25:26,120 Speaker 1: minutes you are going as hard as you can. It's 369 00:25:26,200 --> 00:25:29,640 Speaker 1: not comfortable, truly, and the numbers that are extrapolated out 370 00:25:29,640 --> 00:25:31,159 Speaker 1: are for an hour. But if I asked you to 371 00:25:31,200 --> 00:25:35,280 Speaker 1: go all out for an hour. Oh my gosh, but 372 00:25:35,400 --> 00:25:38,760 Speaker 1: this person said. The instructor said, if any of you 373 00:25:40,840 --> 00:25:45,760 Speaker 1: rate this as not hard, I'm gonna have a problem 374 00:25:45,800 --> 00:25:48,280 Speaker 1: with that, and it obviously had happened. They didn't look, 375 00:25:48,520 --> 00:25:52,480 Speaker 1: but obviously people had rated this test as easy, and 376 00:25:52,560 --> 00:25:57,600 Speaker 1: that just one illustrates my point about not understanding what 377 00:25:57,680 --> 00:26:00,639 Speaker 1: intensity is about and not knowing what you're asked to 378 00:26:00,640 --> 00:26:04,320 Speaker 1: do when you are doing interval training. If you are 379 00:26:04,400 --> 00:26:09,119 Speaker 1: doing it well, it should scare you, which is why 380 00:26:09,160 --> 00:26:13,400 Speaker 1: again when I'm doing local road races, when I wake 381 00:26:13,480 --> 00:26:15,760 Speaker 1: up with the goal of doing a five k fast, 382 00:26:16,480 --> 00:26:19,080 Speaker 1: I'm much more sick to my stomach than if I'm 383 00:26:19,119 --> 00:26:22,960 Speaker 1: going to run a half marathon, even a fast half marathon, 384 00:26:23,640 --> 00:26:26,359 Speaker 1: because the intensity that I need to hold, even for 385 00:26:27,600 --> 00:26:31,960 Speaker 1: minutes for that five k is so far above what 386 00:26:32,000 --> 00:26:36,639 Speaker 1: I'm gonna do for a longer duration. It's painful, and 387 00:26:36,680 --> 00:26:40,560 Speaker 1: if it's not painful, you're not doing it right, and 388 00:26:40,640 --> 00:26:43,400 Speaker 1: you need to push yourself harder. If you are truly 389 00:26:43,480 --> 00:26:50,200 Speaker 1: doing interval training hard interval training, it should scare you 390 00:26:50,240 --> 00:26:53,960 Speaker 1: a little bit. Again, different personality types, but it hurts 391 00:26:54,280 --> 00:26:57,120 Speaker 1: is the point. You're not gonna die and that's the 392 00:26:57,200 --> 00:27:02,040 Speaker 1: memes you see, but did you die? But you are 393 00:27:02,160 --> 00:27:06,439 Speaker 1: up there, and if you're not, you're not truly doing 394 00:27:06,760 --> 00:27:10,160 Speaker 1: the interval and the interval work. And part of that 395 00:27:10,840 --> 00:27:15,280 Speaker 1: can be the instructor's fault, the workout design not allowing 396 00:27:15,280 --> 00:27:18,800 Speaker 1: you to rest enough, and part of the onus is 397 00:27:18,840 --> 00:27:22,200 Speaker 1: on you, a huge part. All right, number four, let's 398 00:27:22,240 --> 00:27:25,159 Speaker 1: wrap this up. Number four. And this is a problem 399 00:27:25,160 --> 00:27:28,119 Speaker 1: going forward. I see it not as big a problem, 400 00:27:28,160 --> 00:27:31,480 Speaker 1: but you think you should do it every workout. And 401 00:27:31,560 --> 00:27:34,960 Speaker 1: I'm a little torn here because kind of in aside, 402 00:27:35,000 --> 00:27:39,080 Speaker 1: but there was a phenomenal triathlete, Bill Bell. Actually did 403 00:27:39,080 --> 00:27:41,480 Speaker 1: a tribute to him. He passed away not too long ago, 404 00:27:41,920 --> 00:27:46,840 Speaker 1: you know, was competing into his eighties. Uh he not nineties, 405 00:27:47,400 --> 00:27:50,200 Speaker 1: I can't remember exactly, but like phenomenal, and he would 406 00:27:50,240 --> 00:27:53,399 Speaker 1: do some type of interval work every day. Little different 407 00:27:53,520 --> 00:27:58,520 Speaker 1: when you're eighty, which is crazy to say, counterintuitive, but 408 00:27:58,600 --> 00:28:01,840 Speaker 1: my point is very simple. If you are truly doing 409 00:28:01,840 --> 00:28:06,159 Speaker 1: it right, if you are truly hammering intervals, you can't 410 00:28:06,240 --> 00:28:08,760 Speaker 1: and don't want to do it every day. You need 411 00:28:08,840 --> 00:28:12,000 Speaker 1: recovery days. And as I say, if you are doing 412 00:28:12,040 --> 00:28:15,280 Speaker 1: it every day, you're truly not doing interval training. And 413 00:28:15,640 --> 00:28:19,720 Speaker 1: I often use professional athletes as an example. Runners, we'll 414 00:28:19,760 --> 00:28:23,119 Speaker 1: go to the track generally Tuesday, you know, they do 415 00:28:23,160 --> 00:28:25,760 Speaker 1: the long run on Sunday, Monday's arrest day. Tuesday they 416 00:28:25,800 --> 00:28:30,280 Speaker 1: go hammer intervals. They're not hammering intervals on Wednesday, they're recovering. 417 00:28:31,920 --> 00:28:34,439 Speaker 1: And then they may be doing a tempo run on Thursday, 418 00:28:35,960 --> 00:28:43,720 Speaker 1: and different intensities, different lengths on different days. So this 419 00:28:43,760 --> 00:28:47,240 Speaker 1: should be good news because if you truly are doing 420 00:28:47,320 --> 00:28:49,640 Speaker 1: interval training the way I just said, it is painful, 421 00:28:50,560 --> 00:28:53,560 Speaker 1: it is powerful, It feels really good when you're done. 422 00:28:53,840 --> 00:28:57,360 Speaker 1: It confers a whole host of benefits, including burning different 423 00:28:57,360 --> 00:29:00,560 Speaker 1: types of fat, you know, abdominal they're saying, and just 424 00:29:00,640 --> 00:29:04,280 Speaker 1: exciting stuff. But you should say, oh, you know, tomorrow 425 00:29:04,320 --> 00:29:07,320 Speaker 1: is my hard day and I like that. But it's shorter, 426 00:29:08,080 --> 00:29:11,960 Speaker 1: it's not an hour of intervals, and then you get 427 00:29:12,000 --> 00:29:17,160 Speaker 1: the recovery workouts. You get different benefits from low intensity 428 00:29:17,200 --> 00:29:21,960 Speaker 1: and high intensity, totally different benefits. Mitochondria density, capillary density 429 00:29:21,960 --> 00:29:24,360 Speaker 1: at low intensities. You know, I get into the science, 430 00:29:24,600 --> 00:29:26,480 Speaker 1: but all you need to know for this show is 431 00:29:26,520 --> 00:29:28,680 Speaker 1: that you can and should mix it up. Now here's 432 00:29:28,680 --> 00:29:30,400 Speaker 1: the way to do it for for many of you 433 00:29:30,520 --> 00:29:32,960 Speaker 1: and my wife I use as an example. My wife 434 00:29:33,000 --> 00:29:35,680 Speaker 1: loves doing the interval training on the bike. She is 435 00:29:35,680 --> 00:29:38,440 Speaker 1: not going to get on the bike and do a 436 00:29:38,520 --> 00:29:42,400 Speaker 1: steady state ride. Almost never gonna happen. So how does 437 00:29:42,440 --> 00:29:44,640 Speaker 1: she mix it up? What have I recommended? And what 438 00:29:44,680 --> 00:29:47,880 Speaker 1: does she do on her off days, on her recovery days, 439 00:29:47,920 --> 00:29:52,920 Speaker 1: I should say she runs easy. That is such an 440 00:29:52,920 --> 00:29:58,239 Speaker 1: example of advice you never get, so I get it. 441 00:29:58,400 --> 00:30:02,840 Speaker 1: You love doing your inner roles on you know, even 442 00:30:02,840 --> 00:30:05,800 Speaker 1: a both lex max or something like that, or you 443 00:30:05,840 --> 00:30:08,000 Speaker 1: know your bike or as a runner, you do it. 444 00:30:08,840 --> 00:30:14,200 Speaker 1: This serves two incredibly important purposes. Shouldn't only do one mode? 445 00:30:14,200 --> 00:30:16,760 Speaker 1: How many times do I talk about that? Care how 446 00:30:16,800 --> 00:30:19,080 Speaker 1: healthy it is. You're gonna have overuse injuries, You're gonna 447 00:30:19,080 --> 00:30:25,720 Speaker 1: get burnt out. So by varying the mode and doing 448 00:30:25,760 --> 00:30:30,920 Speaker 1: your recovery, your steady state on that different mode, you 449 00:30:30,960 --> 00:30:34,960 Speaker 1: are conferring and and and you know, getting so many 450 00:30:34,960 --> 00:30:38,800 Speaker 1: different benefits. So that is a phenomenal way for the 451 00:30:38,840 --> 00:30:42,560 Speaker 1: vast majority of you to mix up your workouts and 452 00:30:42,640 --> 00:30:45,600 Speaker 1: to do some intervals on that mode that you love 453 00:30:45,680 --> 00:30:48,280 Speaker 1: to do that piece of exercise equipment and do your 454 00:30:48,280 --> 00:30:53,720 Speaker 1: steady state. Could be walking, be elliptical, could be swimming. Okay, 455 00:30:53,880 --> 00:30:55,920 Speaker 1: you're gonna be healthier, you're gonna be happier, and you're 456 00:30:55,920 --> 00:31:00,320 Speaker 1: gonna do it for a lifetime. Okay, Final one number five, 457 00:31:00,040 --> 00:31:05,600 Speaker 1: I've I've kind of gotten there, kind of set it here, 458 00:31:05,640 --> 00:31:08,880 Speaker 1: you go the red zone. Vast majority of you listening, 459 00:31:08,880 --> 00:31:12,000 Speaker 1: you haven't gotten there yet. You truly haven't gotten there. 460 00:31:13,680 --> 00:31:17,000 Speaker 1: It hurts, and when you're there, you don't want to 461 00:31:17,040 --> 00:31:19,320 Speaker 1: stay there very long. That's the way I've coached so 462 00:31:19,360 --> 00:31:22,280 Speaker 1: many of my video and audio workouts, and that's the 463 00:31:22,320 --> 00:31:25,760 Speaker 1: beauty of it, and that's the science of it, and 464 00:31:25,800 --> 00:31:28,920 Speaker 1: that's why Insanity Workout was so wrong with their description 465 00:31:29,120 --> 00:31:33,600 Speaker 1: of it. The beauty of interval training is and there 466 00:31:33,600 --> 00:31:38,600 Speaker 1: are variations again who qualify that. But when you're truly 467 00:31:38,680 --> 00:31:43,600 Speaker 1: doing short workouts with hard intervals and you are getting 468 00:31:43,800 --> 00:31:46,960 Speaker 1: up into those zones that are your highest you know, 469 00:31:47,040 --> 00:31:49,320 Speaker 1: on a level of one a scale of one to ten, 470 00:31:50,040 --> 00:31:54,400 Speaker 1: I'm talking to nine or ten, you can't and don't 471 00:31:54,440 --> 00:31:57,800 Speaker 1: want to be there for a handful of minutes. You 472 00:31:57,840 --> 00:32:01,720 Speaker 1: want to be there again. Depending on if you're an eight, 473 00:32:01,800 --> 00:32:07,080 Speaker 1: nine or ten we're talking like a minute hurts, and 474 00:32:07,280 --> 00:32:09,280 Speaker 1: I'm gonna give you the workout in a second. But 475 00:32:09,400 --> 00:32:12,560 Speaker 1: when you're up there, truly up there, nine or ten 476 00:32:12,600 --> 00:32:16,360 Speaker 1: intensity and you don't get recovery, you're not gonna get 477 00:32:16,360 --> 00:32:20,760 Speaker 1: back up there. And that's why when you do a 478 00:32:20,880 --> 00:32:24,280 Speaker 1: workout with like a one to three ratio of work 479 00:32:24,360 --> 00:32:30,360 Speaker 1: to rest, it's harder because you can get back up there. 480 00:32:31,400 --> 00:32:34,520 Speaker 1: You know, I don't like going to the track because 481 00:32:34,560 --> 00:32:37,280 Speaker 1: it hurts when you do it right. So in other words, 482 00:32:37,280 --> 00:32:39,920 Speaker 1: if I'm doing ten by four forties, which is one lap, 483 00:32:40,800 --> 00:32:42,959 Speaker 1: you go as hard as you can during that lap, 484 00:32:43,600 --> 00:32:47,160 Speaker 1: and then you walk maybe a full lap to recover. 485 00:32:48,120 --> 00:32:52,720 Speaker 1: And to do that nine more times because you know 486 00:32:53,960 --> 00:32:57,400 Speaker 1: how much it's gonna hurt again. But to do it correctly, 487 00:32:57,480 --> 00:33:00,760 Speaker 1: you you need to be there. But that's the beauty 488 00:33:00,800 --> 00:33:06,240 Speaker 1: is you're not. They're very long, so most of you 489 00:33:06,360 --> 00:33:10,080 Speaker 1: haven't gotten there again because the workouts have been poorly designed. 490 00:33:11,120 --> 00:33:13,960 Speaker 1: Because it's human nature, have to throw that in there. 491 00:33:15,000 --> 00:33:19,800 Speaker 1: We avoid pain and seek pleasure just the way it is. 492 00:33:20,160 --> 00:33:25,920 Speaker 1: It's Freudian. It hurts, but the benefits are huge. You 493 00:33:26,000 --> 00:33:29,080 Speaker 1: don't do it, uh, you need to do it correctly. 494 00:33:29,080 --> 00:33:32,000 Speaker 1: I'm getting ahead of myself saving the last line. Okay, 495 00:33:32,160 --> 00:33:35,240 Speaker 1: so it's good news. You have so many different health 496 00:33:35,280 --> 00:33:39,040 Speaker 1: benefits that are open to you. Different workouts, shorter workouts. 497 00:33:39,960 --> 00:33:42,640 Speaker 1: You're gonna feel endorphins in different ways. I would argue, 498 00:33:43,800 --> 00:33:49,520 Speaker 1: but here's the takeaway again, that's why we do short workouts, 499 00:33:49,560 --> 00:33:52,080 Speaker 1: and that's why we do the workout sparingly. If you 500 00:33:52,120 --> 00:33:56,120 Speaker 1: are doing them right, the intervals are short, the workouts 501 00:33:56,120 --> 00:33:59,840 Speaker 1: are short, and you do them once or twice a 502 00:33:59,840 --> 00:34:05,160 Speaker 1: week depending. Okay, and that's all great news. Shorter intervals, 503 00:34:05,200 --> 00:34:11,799 Speaker 1: shorter workouts done less frequently, higher intensity, higher intensity, no 504 00:34:11,920 --> 00:34:15,319 Speaker 1: gray zone. Go super hard, go super easy, go super hard, 505 00:34:15,320 --> 00:34:18,160 Speaker 1: go super easy. Most people don't go super hard. They 506 00:34:18,200 --> 00:34:20,200 Speaker 1: go kind of hard, and then they don't. Then they 507 00:34:20,239 --> 00:34:24,400 Speaker 1: go kind of easy. But you want major fluctuations. And 508 00:34:24,440 --> 00:34:26,919 Speaker 1: I'll leave you with a visual when I come back 509 00:34:26,960 --> 00:34:29,920 Speaker 1: from a true interval workout, or do one on the 510 00:34:29,960 --> 00:34:32,560 Speaker 1: bike and we're a heart rate monitor or have power 511 00:34:32,760 --> 00:34:35,840 Speaker 1: you know, output, whatever it may be. They are huge 512 00:34:35,920 --> 00:34:39,319 Speaker 1: peaks and valleys. If you are doing interval training right, 513 00:34:40,080 --> 00:34:46,800 Speaker 1: there are huge peaks and valleys, large amplitude to those 514 00:34:47,880 --> 00:34:52,000 Speaker 1: peaks because you are going super hard and you're allowing 515 00:34:52,040 --> 00:34:54,320 Speaker 1: your hearted to come down. If you wore heart remonitored 516 00:34:54,320 --> 00:34:57,600 Speaker 1: in the classes I'm talking about, you would not have that. 517 00:34:57,719 --> 00:35:00,400 Speaker 1: You would not see that because they were Covery is 518 00:35:00,440 --> 00:35:04,520 Speaker 1: not there. You're not hitting the highs and you're not 519 00:35:04,520 --> 00:35:10,520 Speaker 1: coming down well enough, Okay, this show in and of 520 00:35:10,600 --> 00:35:16,440 Speaker 1: itself when it comes to intensity. When you appreciate and 521 00:35:16,520 --> 00:35:22,239 Speaker 1: understand what I just gave, you can dramatically change your 522 00:35:22,280 --> 00:35:30,839 Speaker 1: workout routine, your results for the better in so many ways. Okay, enough, 523 00:35:31,120 --> 00:35:35,319 Speaker 1: here is here's a great brutal workout. And I'm kind 524 00:35:35,320 --> 00:35:37,239 Speaker 1: of basing this on a workout I did with that 525 00:35:37,320 --> 00:35:44,319 Speaker 1: instructor and it, uh, it hurt. So here you go. 526 00:35:45,920 --> 00:35:47,959 Speaker 1: Once you do a five minute warm up, super easy, 527 00:35:48,000 --> 00:35:50,839 Speaker 1: three to five three to five minute warm up. Then 528 00:35:50,880 --> 00:35:54,160 Speaker 1: you got eighteen minutes set and it's three sets within 529 00:35:54,719 --> 00:35:57,400 Speaker 1: that eighteen minute What do I mean? Here you go. 530 00:35:57,560 --> 00:36:00,280 Speaker 1: You're gonna do one minute intervals, You're gonna doty second intervals, 531 00:36:00,320 --> 00:36:03,719 Speaker 1: You're gonna do thirty second intervals. And again, you can 532 00:36:03,760 --> 00:36:05,600 Speaker 1: do this on a bike, you can do this while running, 533 00:36:05,880 --> 00:36:08,400 Speaker 1: you can actually do it on a rowing machine. Whatever. 534 00:36:08,480 --> 00:36:10,000 Speaker 1: You just need to be able to go hard and 535 00:36:10,040 --> 00:36:14,480 Speaker 1: go easy. Okay. So each block is six minutes as 536 00:36:14,520 --> 00:36:16,080 Speaker 1: far as the intervals, so you're gonna do a one 537 00:36:16,120 --> 00:36:19,359 Speaker 1: minute interval, so one minute on, one minute off. You're 538 00:36:19,400 --> 00:36:23,000 Speaker 1: gonna do that three times for six minute total, right, 539 00:36:23,360 --> 00:36:25,920 Speaker 1: one minute all out, one minute as easy as you 540 00:36:25,960 --> 00:36:28,800 Speaker 1: can do. You do that three times. That's six minutes. 541 00:36:29,440 --> 00:36:32,960 Speaker 1: Then you're gonna do fifteen seconds last for both the 542 00:36:33,000 --> 00:36:36,919 Speaker 1: work and the recovery though, so forty five seconds all out, 543 00:36:38,120 --> 00:36:42,600 Speaker 1: forty five seconds recovery. And by the way, i'm gonna 544 00:36:42,600 --> 00:36:45,440 Speaker 1: throw in I should have thrown in a one minute 545 00:36:45,440 --> 00:36:47,719 Speaker 1: break in between, right, So you go one minute hard, 546 00:36:47,719 --> 00:36:49,840 Speaker 1: one minute easy. You do that three times, then you 547 00:36:49,880 --> 00:36:52,880 Speaker 1: take an extra one minute recovery. Okay. Then you go 548 00:36:52,880 --> 00:36:55,760 Speaker 1: to your second block of six minutes, that is forty 549 00:36:55,760 --> 00:36:58,800 Speaker 1: five on, forty five off. You do that four times. 550 00:36:58,840 --> 00:37:02,720 Speaker 1: That's six minutes. Take an extra minute as well in between, 551 00:37:03,320 --> 00:37:07,040 Speaker 1: and your final set is six intervals of thirty seconds on, 552 00:37:07,640 --> 00:37:11,799 Speaker 1: thirty seconds off. Okay, and then I want you to 553 00:37:11,800 --> 00:37:14,320 Speaker 1: take a couple of minutes cool down, so that workout 554 00:37:14,440 --> 00:37:17,839 Speaker 1: is in the twenty minute range. If you do that right, 555 00:37:19,360 --> 00:37:24,640 Speaker 1: it's hard, it's hard, and on another show, I'll talk 556 00:37:24,640 --> 00:37:29,840 Speaker 1: about pacing and trying to spend you know, your energy 557 00:37:30,360 --> 00:37:34,480 Speaker 1: evenly throughout that entire time. But I want to hear 558 00:37:34,520 --> 00:37:36,799 Speaker 1: your feedback on that. I've given that pyramid work out 559 00:37:36,800 --> 00:37:39,960 Speaker 1: out a bunch of others throughout these podcasts, and I 560 00:37:40,040 --> 00:37:42,640 Speaker 1: love hearing that. So many people will say, you know 561 00:37:42,680 --> 00:37:47,760 Speaker 1: what surprised them. So one final time, one minute on, 562 00:37:47,760 --> 00:37:50,680 Speaker 1: one minute off, all out for a minute as easy 563 00:37:50,719 --> 00:37:53,120 Speaker 1: as you can for one minute three times, take an 564 00:37:53,120 --> 00:37:57,880 Speaker 1: extra minute in between, forty five seconds on seconds recovery 565 00:37:57,920 --> 00:38:02,000 Speaker 1: four times for six minutes, and finally thirty seconds on, 566 00:38:02,040 --> 00:38:05,959 Speaker 1: thirty seconds off six times. That's six minutes, a couple 567 00:38:05,960 --> 00:38:12,600 Speaker 1: of minutes, cool down, all out, true interval, try to 568 00:38:12,600 --> 00:38:17,680 Speaker 1: recover now. Final caveat to that workout. As I wrote that, 569 00:38:17,719 --> 00:38:21,040 Speaker 1: I thought this is really hard, but I'm giving it 570 00:38:21,080 --> 00:38:22,640 Speaker 1: to you. I want you to feel that, and I 571 00:38:22,719 --> 00:38:27,120 Speaker 1: want to hear the feedback. That's a tough workout. Why. 572 00:38:27,320 --> 00:38:30,440 Speaker 1: One of the main reasons why is that it's a 573 00:38:30,480 --> 00:38:32,640 Speaker 1: one to one ratio, But I want you to feel that. 574 00:38:33,680 --> 00:38:35,759 Speaker 1: So in other words, when you go one minute on 575 00:38:36,600 --> 00:38:39,840 Speaker 1: and only have only have one minute recovery, now know 576 00:38:40,000 --> 00:38:41,479 Speaker 1: some of you go, oh, that's a lot of time. 577 00:38:41,880 --> 00:38:45,280 Speaker 1: Trust me. Actually, now, let me take that back. Don't 578 00:38:45,320 --> 00:38:49,319 Speaker 1: trust me. Do it and then tell me, tell me 579 00:38:49,360 --> 00:38:53,399 Speaker 1: how it felt, and wrap it all up with this. 580 00:38:53,880 --> 00:38:57,479 Speaker 1: If that workout is not hard, you're not doing it right, 581 00:38:57,960 --> 00:39:02,320 Speaker 1: and you gotta listen to the show again. He all right, Wow, 582 00:39:02,960 --> 00:39:05,440 Speaker 1: I felt like I got something off my chest. I 583 00:39:05,440 --> 00:39:07,960 Speaker 1: hope you're It's way longer than I thought it would be. 584 00:39:08,000 --> 00:39:11,600 Speaker 1: But but that's a good thing. These are such important 585 00:39:11,600 --> 00:39:16,520 Speaker 1: points I implement in my everyday training everything I talk about. 586 00:39:16,719 --> 00:39:19,560 Speaker 1: If you don't believe that, go to my Instagram, go wherever, 587 00:39:19,600 --> 00:39:22,520 Speaker 1: and you'll see I'm posting. I'm living exactly what I 588 00:39:22,520 --> 00:39:24,880 Speaker 1: put out there. And that's why I'm injury free at 589 00:39:24,960 --> 00:39:29,279 Speaker 1: fifty one, getting ready to do I think it's man 590 00:39:29,360 --> 00:39:31,880 Speaker 1: Brazil May and I got my hard days. I got 591 00:39:31,880 --> 00:39:34,359 Speaker 1: my easy days, and I really look forward to those 592 00:39:34,360 --> 00:39:38,040 Speaker 1: easier days, and so should you. Regardless of whether you're 593 00:39:38,040 --> 00:39:40,319 Speaker 1: an athlete or not, you still train like one. Easy days, 594 00:39:40,320 --> 00:39:42,200 Speaker 1: hard days, all right, And the hard days are the 595 00:39:42,200 --> 00:39:45,080 Speaker 1: ones when you have less time. Easy days are the 596 00:39:45,080 --> 00:39:46,839 Speaker 1: ones where you go, I got you know, I got 597 00:39:46,880 --> 00:39:48,960 Speaker 1: an hour on a Saturday and go for a bike ride, 598 00:39:49,680 --> 00:39:52,440 Speaker 1: go for a walk, whatever it is, mix it up. 599 00:39:53,160 --> 00:39:56,839 Speaker 1: Thank you for listening. I am Toma Holland exercise physiologists, 600 00:39:56,840 --> 00:40:01,760 Speaker 1: certified sports nutritionists, and someone who absolutely has one goal 601 00:40:02,400 --> 00:40:06,440 Speaker 1: and that's to help you live your best life. And 602 00:40:06,560 --> 00:40:10,560 Speaker 1: that's only accomplished by getting the best information, the most 603 00:40:10,640 --> 00:40:15,040 Speaker 1: accurate information based on science, along with the anecdotal, along 604 00:40:15,080 --> 00:40:19,479 Speaker 1: with the experience, and then giving advice like I gave 605 00:40:19,520 --> 00:40:23,440 Speaker 1: you that, Hey, you might not do the recovery workouts 606 00:40:23,480 --> 00:40:26,440 Speaker 1: on that same mode you're doing your intervals on your bike, 607 00:40:27,480 --> 00:40:32,680 Speaker 1: Go get your recovery workout somewhere else. That's the advice 608 00:40:32,880 --> 00:40:36,120 Speaker 1: that you can follow. So there is psychology to all 609 00:40:36,160 --> 00:40:39,880 Speaker 1: of this as well. All right, do that workout and 610 00:40:39,880 --> 00:40:41,480 Speaker 1: then I want to hear about it. All right, I 611 00:40:41,480 --> 00:40:44,000 Speaker 1: want to hear about that interval workout. Tom h Fit 612 00:40:44,160 --> 00:40:46,080 Speaker 1: is my Instagram, tom h Fit is my Twitter, and 613 00:40:46,120 --> 00:40:48,680 Speaker 1: you can go right to your Fitness disrupted dot com. Please, 614 00:40:48,680 --> 00:40:50,520 Speaker 1: if you have not subscribed to the show, do it. 615 00:40:50,880 --> 00:40:52,719 Speaker 1: And if you have not rated the show, come on? 616 00:40:53,320 --> 00:40:58,600 Speaker 1: Does that? Take a second? Tell friends, and remember, there 617 00:40:58,600 --> 00:41:00,680 Speaker 1: are three things we control. How much we move, what 618 00:41:00,719 --> 00:41:02,799 Speaker 1: we couldn't do our mouths and our attitudes and that 619 00:41:03,160 --> 00:41:08,640 Speaker 1: my friend is awesome. I'm Toma holand this is Fitness Disrupted. 620 00:41:08,840 --> 00:41:15,680 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 621 00:41:15,880 --> 00:41:19,640 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 622 00:41:19,680 --> 00:41:22,960 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 623 00:41:23,080 --> 00:41:24,440 Speaker 1: listen to your favorite shows.