1 00:00:00,760 --> 00:00:10,280 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. Uh. 2 00:00:12,680 --> 00:00:18,200 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:18,239 --> 00:00:21,120 Speaker 1: back when I first started the show, one of my 4 00:00:21,800 --> 00:00:28,200 Speaker 1: first podcasts was three Cardio Workouts to maximize your time 5 00:00:28,200 --> 00:00:33,879 Speaker 1: and results, and one of those workouts was hills. If 6 00:00:33,880 --> 00:00:36,559 Speaker 1: you haven't listened to that episode you are looking to 7 00:00:36,720 --> 00:00:40,960 Speaker 1: maximize your cardio to mix things up, I highly recommend it, 8 00:00:41,720 --> 00:00:44,839 Speaker 1: but I'm giving away one of the three that is 9 00:00:44,920 --> 00:00:49,559 Speaker 1: hill workouts. Now, they are so important, so valuable, so 10 00:00:49,760 --> 00:00:54,280 Speaker 1: powerful that I decided I needed to do a show 11 00:00:54,840 --> 00:00:58,720 Speaker 1: just on hills themselves, and I will tell you why. 12 00:00:58,960 --> 00:01:02,400 Speaker 1: So this show ye reasons you need to do hills. Now, 13 00:01:02,480 --> 00:01:06,760 Speaker 1: know that in putting together this show, there are so 14 00:01:06,800 --> 00:01:11,240 Speaker 1: many more there. They're could be thirty two reasons you 15 00:01:11,280 --> 00:01:14,639 Speaker 1: need to do hills, but I kind of combined a bunch, 16 00:01:14,880 --> 00:01:18,600 Speaker 1: and I want these shows to be short yet informative, 17 00:01:18,640 --> 00:01:20,680 Speaker 1: so you're gonna get what you need to know. But 18 00:01:20,959 --> 00:01:24,399 Speaker 1: my point is they're just there. There's so many reasons, 19 00:01:24,520 --> 00:01:28,200 Speaker 1: so many reasons to do hill workouts as part of 20 00:01:28,280 --> 00:01:33,400 Speaker 1: your health and wellness program. And that goes for the beginner, 21 00:01:33,640 --> 00:01:37,280 Speaker 1: that goes for the advanced athlete, and as I will 22 00:01:37,319 --> 00:01:40,520 Speaker 1: talk about, it goes for just about all of the 23 00:01:40,560 --> 00:01:46,200 Speaker 1: goals and that is really rare. And that's again why 24 00:01:46,360 --> 00:01:51,240 Speaker 1: it is such a powerful workout. Hills Now, I know 25 00:01:51,400 --> 00:01:55,840 Speaker 1: that when I used to coach athletes for triathlons and 26 00:01:55,920 --> 00:01:59,600 Speaker 1: marathons especially, and and did so through a charity as well, 27 00:02:00,280 --> 00:02:03,600 Speaker 1: I would often talk about hill workouts with people from 28 00:02:03,640 --> 00:02:07,920 Speaker 1: places like Florida where it's really flat Arizona, although Arizona 29 00:02:08,440 --> 00:02:10,880 Speaker 1: has some famous hills, but you know, they would say, listen, 30 00:02:10,919 --> 00:02:13,360 Speaker 1: I don't have access too many hills, so we'll talk 31 00:02:13,400 --> 00:02:15,800 Speaker 1: about that. I get it. And one of these solutions, 32 00:02:15,840 --> 00:02:19,280 Speaker 1: obviously would be a treadmill, and that is a perfectly 33 00:02:19,360 --> 00:02:23,320 Speaker 1: fine alternative to going outside and finding a hill. But 34 00:02:23,560 --> 00:02:29,079 Speaker 1: know that just about all athletes use them as part 35 00:02:29,080 --> 00:02:31,840 Speaker 1: of their training. That goes for tennis players. If you've 36 00:02:31,840 --> 00:02:35,680 Speaker 1: read Andrea Agassi's book, he talks about using a hill. 37 00:02:35,800 --> 00:02:37,919 Speaker 1: His trainer would take him to a hill, they would 38 00:02:37,960 --> 00:02:40,920 Speaker 1: do hill workouts. One of my favorite football players of 39 00:02:40,960 --> 00:02:44,960 Speaker 1: all time, Walter Payton, would do hill workouts in the 40 00:02:45,000 --> 00:02:49,880 Speaker 1: off season especially and attributed you know, so much of 41 00:02:50,200 --> 00:02:53,919 Speaker 1: his success, and I think staying injury free to those 42 00:02:53,960 --> 00:02:57,480 Speaker 1: being part of his workout. Now again, many of you 43 00:02:57,560 --> 00:03:00,040 Speaker 1: are not professional athletes, couldn't care less about that, but 44 00:03:00,120 --> 00:03:02,680 Speaker 1: it does not matter. It does not matter. They are 45 00:03:02,800 --> 00:03:07,280 Speaker 1: still for you, and I will tell you why quick break. 46 00:03:07,600 --> 00:03:11,400 Speaker 1: When we come back at least nine reasons you need 47 00:03:11,440 --> 00:03:22,799 Speaker 1: to do hills, we'll be right back. I often talk 48 00:03:22,880 --> 00:03:29,000 Speaker 1: about how my job is essentially threefold, helping you get 49 00:03:29,040 --> 00:03:32,320 Speaker 1: the greatest results in the shortest amount of time with 50 00:03:32,480 --> 00:03:36,640 Speaker 1: the least likelihood of injury. Before I even get into that, 51 00:03:36,760 --> 00:03:39,680 Speaker 1: let me just vent for a short moment. Was just 52 00:03:39,760 --> 00:03:43,480 Speaker 1: watching an Instagram video from a fitness person who was 53 00:03:43,520 --> 00:03:46,760 Speaker 1: talking about things trainers don't tell you. And this person 54 00:03:46,880 --> 00:03:49,200 Speaker 1: actually didn't tell you anything that trainers didn't tell you, 55 00:03:49,480 --> 00:03:53,400 Speaker 1: but went off on strength training and just really kind 56 00:03:53,440 --> 00:03:57,440 Speaker 1: of diminished the value of cardio. Kept saying, cardio, you 57 00:03:57,480 --> 00:04:01,200 Speaker 1: know that it as many fitness people do. It's all 58 00:04:01,200 --> 00:04:05,200 Speaker 1: about the vanity. It's about building muscle, and that's great, 59 00:04:05,760 --> 00:04:08,600 Speaker 1: But as I will say over and over again, your 60 00:04:08,600 --> 00:04:12,360 Speaker 1: heart kind of the most important muscle. So cardio and 61 00:04:12,520 --> 00:04:15,080 Speaker 1: strength training should be a part of your plan. It's 62 00:04:15,120 --> 00:04:20,880 Speaker 1: not one or the other, it's both. Five components of fitness. Right, 63 00:04:21,720 --> 00:04:28,440 Speaker 1: five components cardio, strength, flexibility, all important body composition and 64 00:04:28,600 --> 00:04:35,000 Speaker 1: the variations thereof all. Right, so hills now it does 65 00:04:35,080 --> 00:04:37,200 Speaker 1: not matter. As I started to show by saying what 66 00:04:37,360 --> 00:04:41,480 Speaker 1: your goals are, hills are for you, and let's just 67 00:04:41,520 --> 00:04:43,680 Speaker 1: get right into it. Number one reason to start us 68 00:04:43,680 --> 00:04:48,799 Speaker 1: off in no particular order, it's they're free, free as good, 69 00:04:50,120 --> 00:04:52,840 Speaker 1: free as good. If you have a hill near your house, 70 00:04:53,400 --> 00:04:56,720 Speaker 1: you're good to go. You're good to go. I remember 71 00:04:56,760 --> 00:04:59,600 Speaker 1: back when I was running with clients outdoors, and I 72 00:04:59,600 --> 00:05:01,159 Speaker 1: would go to their house and we would go out 73 00:05:01,200 --> 00:05:04,040 Speaker 1: for runs. And whenever I would go to a client's 74 00:05:04,040 --> 00:05:06,960 Speaker 1: house for the first time and and see the hills 75 00:05:07,080 --> 00:05:09,920 Speaker 1: that they had around their house, some one in particular, 76 00:05:09,960 --> 00:05:13,800 Speaker 1: like brutal, brutal hill just to get to and from 77 00:05:13,839 --> 00:05:16,080 Speaker 1: the driveway in and out. And I would say, you 78 00:05:16,120 --> 00:05:19,680 Speaker 1: are so fortunate they go why because you have this 79 00:05:19,839 --> 00:05:27,160 Speaker 1: built in free incredible training, divisive sorts for you. So 80 00:05:27,200 --> 00:05:30,279 Speaker 1: they're free. I don't have to buy anything if you 81 00:05:30,360 --> 00:05:33,320 Speaker 1: have hills near your house. Now, if you don't, you 82 00:05:33,360 --> 00:05:36,000 Speaker 1: can also use stairs. I'm gonna throw that. So if 83 00:05:36,040 --> 00:05:40,040 Speaker 1: you're someone who has access to you know um an 84 00:05:40,040 --> 00:05:43,359 Speaker 1: arena type place, or I know some people have used 85 00:05:43,400 --> 00:05:47,240 Speaker 1: even department stores. That's an alternative. But by and large, 86 00:05:47,440 --> 00:05:50,960 Speaker 1: most people have a hill somewhere near you, right, And 87 00:05:51,120 --> 00:05:53,560 Speaker 1: if you don't, if it's a little bit away, it's 88 00:05:53,600 --> 00:05:55,440 Speaker 1: also a great reason to get in the car and 89 00:05:55,480 --> 00:05:58,760 Speaker 1: to mix up your routine. Far too often we go 90 00:05:58,880 --> 00:06:01,000 Speaker 1: out from our door if we're do an outdoor workouts, 91 00:06:01,040 --> 00:06:03,719 Speaker 1: we get kind of bored with that. So oftentimes I 92 00:06:03,760 --> 00:06:09,039 Speaker 1: will drive not particularly far to get access to a 93 00:06:09,120 --> 00:06:14,680 Speaker 1: different hill, a different routine, and that is powerfully important 94 00:06:14,720 --> 00:06:18,200 Speaker 1: to staying motivated as well. Right, But they're free, find 95 00:06:18,200 --> 00:06:21,039 Speaker 1: a hill, You're good to go. Uh number two, and 96 00:06:21,120 --> 00:06:25,760 Speaker 1: this is super important as always, they're simple. They're simple. 97 00:06:26,400 --> 00:06:27,800 Speaker 1: You know. When I think of hill as I think 98 00:06:27,839 --> 00:06:31,000 Speaker 1: of push ups and planks and squats and lunges, body 99 00:06:31,000 --> 00:06:34,440 Speaker 1: weight exercises that I've done so many shows about that 100 00:06:34,680 --> 00:06:36,960 Speaker 1: are part of my routine and have been since I 101 00:06:37,080 --> 00:06:41,680 Speaker 1: first started and will be till till I'm finished, because 102 00:06:42,040 --> 00:06:47,160 Speaker 1: simple works, you know, far too often in this social 103 00:06:47,200 --> 00:06:52,359 Speaker 1: media Instagram world, I just I open up accounts and 104 00:06:52,440 --> 00:06:57,200 Speaker 1: I see, Yes, they're creative people putting fitness people putting 105 00:06:57,360 --> 00:07:03,800 Speaker 1: nineteen different movements together, and that's okay some to to 106 00:07:03,960 --> 00:07:07,320 Speaker 1: some degree. But at a certain point in time, you 107 00:07:07,400 --> 00:07:12,440 Speaker 1: start to lose what you're setting out to do with creativity, 108 00:07:12,480 --> 00:07:15,920 Speaker 1: and sometimes that's making it too difficult, and oftentimes you're 109 00:07:15,920 --> 00:07:18,760 Speaker 1: just taking the focus off of the muscles that you're 110 00:07:18,840 --> 00:07:23,280 Speaker 1: actually trying to work. So simple is not a bad thing. 111 00:07:24,040 --> 00:07:27,440 Speaker 1: Simple is good. So running up and down a hill, 112 00:07:27,880 --> 00:07:30,040 Speaker 1: you don't need an instruction manual, although at the end 113 00:07:30,040 --> 00:07:32,320 Speaker 1: of the show, I'm gonna give you a simple breakdown 114 00:07:32,360 --> 00:07:34,240 Speaker 1: of of a hill routine that you should do and 115 00:07:34,280 --> 00:07:36,960 Speaker 1: can do. And I've given it probably a couple of 116 00:07:36,960 --> 00:07:39,680 Speaker 1: times before, and there's many ways to modify it. I'm 117 00:07:39,680 --> 00:07:41,280 Speaker 1: gonna give you. So you say, Tom, tell me what 118 00:07:41,320 --> 00:07:43,040 Speaker 1: to do, I'm gonna do that, all right at the 119 00:07:43,080 --> 00:07:45,720 Speaker 1: end of the show. So simple is good. Simple is 120 00:07:45,760 --> 00:07:50,760 Speaker 1: always good, and simple does not mean not effective. Don't 121 00:07:50,800 --> 00:07:53,800 Speaker 1: ever make that mistake when it comes to planks and 122 00:07:53,840 --> 00:07:56,560 Speaker 1: push ups and and things like that. I mean, that 123 00:07:56,680 --> 00:07:59,280 Speaker 1: is one of the critiques I have had and criticisms 124 00:07:59,280 --> 00:08:01,960 Speaker 1: over the years, and I'll take it that my stuff 125 00:08:02,000 --> 00:08:06,800 Speaker 1: is too basic, too simple. Well, guess what it works. 126 00:08:07,080 --> 00:08:12,760 Speaker 1: It's about doing it consistently excessive moderation. Right number three. 127 00:08:13,800 --> 00:08:16,840 Speaker 1: You can do it whether you're a walker or a runner. 128 00:08:16,920 --> 00:08:20,320 Speaker 1: So back to those of you who are truly starting 129 00:08:20,320 --> 00:08:24,520 Speaker 1: out and maybe have either a significant amount of way 130 00:08:24,600 --> 00:08:27,080 Speaker 1: to lose, or you're just starting a program for the 131 00:08:27,120 --> 00:08:30,080 Speaker 1: first time, or maybe you're coming back from an injury, 132 00:08:30,120 --> 00:08:34,080 Speaker 1: any of those things. You can do these while walking 133 00:08:34,240 --> 00:08:38,360 Speaker 1: or running. And I have written and contributed to so 134 00:08:38,400 --> 00:08:40,760 Speaker 1: many articles back when there weren't magazines. I did it 135 00:08:40,800 --> 00:08:43,960 Speaker 1: then in the magazine's fitness magazines and now on the 136 00:08:43,960 --> 00:08:47,480 Speaker 1: websites how to mix up your walking routine. And I 137 00:08:47,600 --> 00:08:52,720 Speaker 1: always throw hills in there, So it doesn't matter. If 138 00:08:52,760 --> 00:08:56,840 Speaker 1: you are a an elite marathon runner, you are most 139 00:08:56,880 --> 00:09:00,080 Speaker 1: likely already doing this, and if you're not, you show it. 140 00:09:00,559 --> 00:09:02,000 Speaker 1: And by the way, I'm gonna give you just one 141 00:09:02,040 --> 00:09:05,280 Speaker 1: study for this, uh most of it self explanatory, but 142 00:09:05,440 --> 00:09:09,720 Speaker 1: pretty pretty interesting and powerful study that just talks about performance. 143 00:09:09,960 --> 00:09:13,080 Speaker 1: I'll do that at the end as well, but that's exciting. 144 00:09:13,679 --> 00:09:15,719 Speaker 1: So if you're a walker or a runner. If you're 145 00:09:15,720 --> 00:09:17,600 Speaker 1: a walker, and there's so many walkers, it's a number 146 00:09:17,640 --> 00:09:20,480 Speaker 1: one form of exercise. So if you're walking and you're 147 00:09:20,520 --> 00:09:23,440 Speaker 1: not seeing maybe the results you want. You've seen them 148 00:09:24,120 --> 00:09:26,200 Speaker 1: at the start, and you want to mix it up. 149 00:09:26,240 --> 00:09:29,200 Speaker 1: You want to get more out of that walk. That's 150 00:09:29,880 --> 00:09:33,240 Speaker 1: why you throw hills in there. And by the way, 151 00:09:33,360 --> 00:09:35,600 Speaker 1: you're not gonna do hills every time. I don't want 152 00:09:35,640 --> 00:09:38,400 Speaker 1: you to do them every time. For me, it's once 153 00:09:38,440 --> 00:09:42,400 Speaker 1: a week, once a week. So I'm mixing it up. 154 00:09:42,800 --> 00:09:46,920 Speaker 1: I'm doing hills and back to the three Cardio Workouts 155 00:09:46,960 --> 00:09:50,640 Speaker 1: to Maximize your time and results podcast I did way back. 156 00:09:50,679 --> 00:09:54,000 Speaker 1: When you're gonna do some steady state for endurance, these 157 00:09:54,000 --> 00:09:57,480 Speaker 1: are three basic there's others. But you're gonna do hills, 158 00:09:57,640 --> 00:10:00,920 Speaker 1: you're gonna do speed, and you're gonna do endurance. If 159 00:10:00,960 --> 00:10:02,840 Speaker 1: that's one of your goals, is to mix it up. 160 00:10:02,880 --> 00:10:06,000 Speaker 1: And again that applies to walking as well. That applies 161 00:10:06,040 --> 00:10:09,599 Speaker 1: to walking as well. So you're longer workouts. You're just 162 00:10:09,640 --> 00:10:12,920 Speaker 1: gonna walk low level on a scale of one to ten, 163 00:10:13,520 --> 00:10:16,880 Speaker 1: a four, five maybe, And that's when you say I'm 164 00:10:16,920 --> 00:10:19,400 Speaker 1: going out for an hour, I'm going out for ninety 165 00:10:19,440 --> 00:10:23,000 Speaker 1: minutes or forty five minutes, whatever it is, okay, And 166 00:10:23,040 --> 00:10:26,439 Speaker 1: then other days you're gonna do hills, and then other 167 00:10:26,520 --> 00:10:30,000 Speaker 1: days you can throw in some speed intervals. You burn 168 00:10:30,080 --> 00:10:33,520 Speaker 1: more calories. If that's the goal weight loss for most people, 169 00:10:33,559 --> 00:10:36,679 Speaker 1: that is maintain the weight. You're gonna stay interested, you're 170 00:10:36,679 --> 00:10:39,440 Speaker 1: gonna mix it up, and it's just great variations. You're 171 00:10:39,440 --> 00:10:42,400 Speaker 1: gonna keep your body guessing, you're gonna keep seeing results. 172 00:10:43,120 --> 00:10:49,080 Speaker 1: Number four everybody has access, so back kind of connected 173 00:10:49,080 --> 00:10:53,640 Speaker 1: to number one. It's free and that's huge. So you 174 00:10:53,679 --> 00:10:57,320 Speaker 1: don't have to belong to a gym. You just need 175 00:10:57,360 --> 00:11:01,240 Speaker 1: to find and incline whatever that is for you wherever 176 00:11:01,400 --> 00:11:04,400 Speaker 1: you are now. I threw this one in because if 177 00:11:04,400 --> 00:11:07,280 Speaker 1: you're the opposite, if you say I don't have hills 178 00:11:07,320 --> 00:11:09,480 Speaker 1: around me. I live in a really flat place and 179 00:11:09,559 --> 00:11:12,600 Speaker 1: it's way too far to drive to get a hill 180 00:11:12,679 --> 00:11:17,360 Speaker 1: that I can truly exercise on and and work out around. Well, 181 00:11:17,400 --> 00:11:19,480 Speaker 1: then you can get a treadmill, or you can do 182 00:11:19,520 --> 00:11:23,280 Speaker 1: it at the gym. So that is a valid alternative, 183 00:11:24,040 --> 00:11:26,320 Speaker 1: and it is a great way to mix up your 184 00:11:26,360 --> 00:11:30,160 Speaker 1: treadmill workouts. If you're doing it at home, it gets 185 00:11:30,200 --> 00:11:34,240 Speaker 1: boring the dreadmill as we call it. So this is 186 00:11:34,320 --> 00:11:38,880 Speaker 1: such a great way to add variety to your treadmill workouts, 187 00:11:38,920 --> 00:11:42,439 Speaker 1: and that goes for you walkers as well. And let 188 00:11:42,440 --> 00:11:46,560 Speaker 1: me say this when this is very important. When you 189 00:11:46,679 --> 00:11:50,959 Speaker 1: do your hills on a treadmill, you are not allowed 190 00:11:51,559 --> 00:11:56,720 Speaker 1: to hold on to the display. You are almost negating 191 00:11:57,920 --> 00:12:02,839 Speaker 1: the reason and the value of the incline. The whole 192 00:12:02,960 --> 00:12:06,960 Speaker 1: point is to have it challenging and to be natural, 193 00:12:07,040 --> 00:12:11,080 Speaker 1: to be swinging your arms naturally. So if you have 194 00:12:11,280 --> 00:12:15,880 Speaker 1: to hold onto the display or even the side rails, 195 00:12:16,800 --> 00:12:18,719 Speaker 1: the side rails is different, I should say. If that's 196 00:12:18,720 --> 00:12:21,959 Speaker 1: for balance, you know, maybe you're you are coming back 197 00:12:22,000 --> 00:12:26,359 Speaker 1: from an injury, that's different. If it's for balanced purposes, 198 00:12:26,520 --> 00:12:29,600 Speaker 1: you want to lightly put your fingers there for safety, 199 00:12:29,720 --> 00:12:34,320 Speaker 1: that's okay. But when it's because it's too fast and 200 00:12:34,400 --> 00:12:40,400 Speaker 1: too steep, not okay. And that's really really important. I 201 00:12:40,480 --> 00:12:45,200 Speaker 1: see that all the time. Okay. The goal is to 202 00:12:45,320 --> 00:12:48,800 Speaker 1: have that challenge on your heart, on your legs, and 203 00:12:48,880 --> 00:12:52,440 Speaker 1: when you hold on, you're negating the whole point in 204 00:12:52,480 --> 00:12:55,439 Speaker 1: the hill. Okay. I don't care how fast you're going, 205 00:12:56,000 --> 00:12:59,920 Speaker 1: It is infinitely better to slow it down to low 206 00:13:00,080 --> 00:13:06,800 Speaker 1: or that incline and use your natural walking or running motion. Okay. 207 00:13:07,640 --> 00:13:15,200 Speaker 1: Number five. They are perfect, perfect for short workouts, perfect 208 00:13:15,200 --> 00:13:18,480 Speaker 1: for short workouts and I will give you one that 209 00:13:18,600 --> 00:13:22,000 Speaker 1: I do. So I am fortunate in that there are 210 00:13:22,120 --> 00:13:26,600 Speaker 1: many different hills around where I live, so I can 211 00:13:26,640 --> 00:13:31,680 Speaker 1: pick and choose, and by and large I will do 212 00:13:31,840 --> 00:13:36,560 Speaker 1: a short five to ten minute run jog to one 213 00:13:36,600 --> 00:13:40,599 Speaker 1: of them, and then spend again at the end. I 214 00:13:40,600 --> 00:13:42,640 Speaker 1: will give you different variations on this, but for the 215 00:13:42,679 --> 00:13:47,040 Speaker 1: most part, about ten minutes running up and down and 216 00:13:47,080 --> 00:13:51,400 Speaker 1: then the same five to ten minute return home. And 217 00:13:51,480 --> 00:13:53,880 Speaker 1: it can be even shorter than that. So if you 218 00:13:53,880 --> 00:13:56,560 Speaker 1: did a five minute warm up to that hill, ten 219 00:13:56,600 --> 00:13:58,920 Speaker 1: minutes on the hill, and again I will give you 220 00:13:58,960 --> 00:14:04,240 Speaker 1: more specific portly and that same five minute home twenty minutes, 221 00:14:05,520 --> 00:14:10,040 Speaker 1: that is a really powerful twenty minutes. And the same 222 00:14:10,080 --> 00:14:12,680 Speaker 1: holds true with walking. You walk to that hill five minutes, 223 00:14:13,160 --> 00:14:17,280 Speaker 1: you power walk up it, you recover coming down. You 224 00:14:17,360 --> 00:14:19,800 Speaker 1: do that for ten minutes, then easy on the way 225 00:14:19,840 --> 00:14:24,680 Speaker 1: home to recover twenty minutes. So that is one of 226 00:14:24,680 --> 00:14:30,680 Speaker 1: the great ways to maximize a short workout on the weekends. 227 00:14:30,680 --> 00:14:32,080 Speaker 1: Maybe you're like, you know, I want to go out 228 00:14:32,120 --> 00:14:36,160 Speaker 1: with my family, friends, a training partner, my dogs, and 229 00:14:36,160 --> 00:14:41,200 Speaker 1: I'm gonna go longer. That's your endurance day. But maybe 230 00:14:41,200 --> 00:14:43,360 Speaker 1: you have that day where you say I have twenty minutes, 231 00:14:43,880 --> 00:14:46,160 Speaker 1: not only say I didn't say only. I can't say 232 00:14:46,200 --> 00:14:49,520 Speaker 1: only I have twenty minutes. I want to maximize these 233 00:14:49,560 --> 00:14:54,800 Speaker 1: twenty minutes. And so you do your hills. And that's 234 00:14:54,840 --> 00:14:58,320 Speaker 1: one way I always look at workouts unless you're totally 235 00:14:58,360 --> 00:15:01,000 Speaker 1: planning them out, and even that you know you plan 236 00:15:01,040 --> 00:15:04,760 Speaker 1: out your week, things happen getting the way, but you 237 00:15:04,800 --> 00:15:07,680 Speaker 1: wake up you go, Okay, I got twenty minutes. That's 238 00:15:07,680 --> 00:15:10,000 Speaker 1: what you're gonna do, or it's one of your options. 239 00:15:11,200 --> 00:15:16,880 Speaker 1: Number six super important if you do do them outdoors, 240 00:15:16,920 --> 00:15:20,760 Speaker 1: that's really fun. And I've talked about another podcasts the 241 00:15:20,880 --> 00:15:24,560 Speaker 1: value of as they call it, green exercise. When you 242 00:15:24,680 --> 00:15:30,480 Speaker 1: exercise outdoors, studies are strong in showing you enjoy it more, 243 00:15:31,280 --> 00:15:34,360 Speaker 1: you do it longer, and you're more likely to do 244 00:15:34,400 --> 00:15:38,840 Speaker 1: it again. Those are three really powerful things when it 245 00:15:38,840 --> 00:15:42,560 Speaker 1: comes to health and wellness. You enjoy it more, you 246 00:15:42,640 --> 00:15:45,760 Speaker 1: do it longer, and you're more likely to do it again. 247 00:15:46,640 --> 00:15:49,320 Speaker 1: So sure, you can do it inside on the treadmill, 248 00:15:50,240 --> 00:15:51,680 Speaker 1: and you can mix it up. By the way, if 249 00:15:51,720 --> 00:15:53,520 Speaker 1: you have a treadmill at home or you do go 250 00:15:53,600 --> 00:15:57,880 Speaker 1: to the gym. Eight phenomenal way to add even more 251 00:15:58,000 --> 00:16:00,520 Speaker 1: variation to your routine. Some days you do the hills 252 00:16:00,520 --> 00:16:03,520 Speaker 1: on the treadmill, some days you do them outside, whether 253 00:16:03,600 --> 00:16:07,680 Speaker 1: that's at home, at the gym, whatever you do, okay, 254 00:16:07,680 --> 00:16:13,600 Speaker 1: but taking it outdoors it makes it fun fun, you know. 255 00:16:13,640 --> 00:16:17,080 Speaker 1: If you're a music person, you throw on that those headphones, 256 00:16:17,120 --> 00:16:20,880 Speaker 1: you get out there and you just enjoy it all right, 257 00:16:21,760 --> 00:16:28,200 Speaker 1: Number seven, And I love this. They are great for kids. Now. 258 00:16:28,640 --> 00:16:33,480 Speaker 1: I've talked about my boys often. They're now eleven and fourteen, 259 00:16:34,680 --> 00:16:37,920 Speaker 1: eleven and fourteen, and they play a bunch of sports. 260 00:16:38,600 --> 00:16:41,520 Speaker 1: And you know, a topic for another show, and I 261 00:16:41,560 --> 00:16:45,320 Speaker 1: have done a couple on it. You know, Yes, your kids, 262 00:16:45,320 --> 00:16:48,240 Speaker 1: in my opinion, should be doing some exercise. Much of 263 00:16:48,280 --> 00:16:51,920 Speaker 1: it is way too advanced and too soon, and especially 264 00:16:51,960 --> 00:16:55,560 Speaker 1: in the group setting. So let me just preface it 265 00:16:55,640 --> 00:17:00,320 Speaker 1: with that and then say that if you have younger 266 00:17:00,440 --> 00:17:04,680 Speaker 1: kids who need to exercise, need to maybe get stronger 267 00:17:04,800 --> 00:17:10,560 Speaker 1: for sports, hills hills and it is a phenomenal way 268 00:17:10,600 --> 00:17:12,480 Speaker 1: to use that word for like the fifth time in 269 00:17:12,520 --> 00:17:16,159 Speaker 1: this show. But I get excited about these topics to 270 00:17:16,280 --> 00:17:20,800 Speaker 1: spend time with your kids and to exercise with them. 271 00:17:20,840 --> 00:17:24,119 Speaker 1: So when I talk about going to that hill myself 272 00:17:24,240 --> 00:17:27,200 Speaker 1: and running up and down it. Oftentimes I bring my kids. 273 00:17:28,800 --> 00:17:31,040 Speaker 1: I bring my kids. I had my youngest son. He 274 00:17:31,160 --> 00:17:35,560 Speaker 1: is incapable of running up that hill without laughing. It's 275 00:17:35,600 --> 00:17:39,920 Speaker 1: it's an awesome time. He's incapable of running up hill 276 00:17:39,920 --> 00:17:45,159 Speaker 1: without laughing. He loves it. So it is natural. You know, 277 00:17:45,680 --> 00:17:48,560 Speaker 1: the question about strength training for kids, how early, how much, 278 00:17:48,600 --> 00:17:51,080 Speaker 1: how many reps, how much weight? Running up and down 279 00:17:51,080 --> 00:17:56,560 Speaker 1: a hill? No question, that's okay, that's okay for the 280 00:17:56,680 --> 00:17:59,920 Speaker 1: vast vast majority of people always say that as well. 281 00:18:00,800 --> 00:18:05,200 Speaker 1: But you can do it with your kids regardless of 282 00:18:05,240 --> 00:18:09,000 Speaker 1: what sport, Even if they're not doing a sport. It 283 00:18:09,119 --> 00:18:12,080 Speaker 1: is a great way to keep them healthy, to keep 284 00:18:12,119 --> 00:18:19,320 Speaker 1: them active, and to spend quality time with your kids. 285 00:18:19,359 --> 00:18:21,560 Speaker 1: Such a great answer, and I've thrown that out when 286 00:18:21,840 --> 00:18:24,760 Speaker 1: you know, I've had many people over the years asked 287 00:18:24,800 --> 00:18:27,480 Speaker 1: me to train their kids and just don't do that, 288 00:18:28,480 --> 00:18:30,920 Speaker 1: And I say, go out and run hills with your kids. 289 00:18:31,000 --> 00:18:34,680 Speaker 1: That's one of my go to responses for people who 290 00:18:34,680 --> 00:18:39,399 Speaker 1: are looking to have their kids exercise, And what a 291 00:18:39,520 --> 00:18:43,879 Speaker 1: great way two be a great role model when you 292 00:18:43,960 --> 00:18:47,600 Speaker 1: do it with them. Just know that if they're really strong, 293 00:18:47,680 --> 00:18:49,679 Speaker 1: you gotta come up with your excuses before too and 294 00:18:49,760 --> 00:18:55,720 Speaker 1: cheat my natacka camp. You talk about how cheating is encouraged, 295 00:18:56,080 --> 00:18:59,720 Speaker 1: the topic for another show as well, but again kids phenomenal. 296 00:19:00,160 --> 00:19:02,960 Speaker 1: Number six reason to do it is that you can 297 00:19:03,040 --> 00:19:05,920 Speaker 1: do it with your kids, or sit there and coach 298 00:19:05,960 --> 00:19:07,920 Speaker 1: them if that's you know, if you're if you can't 299 00:19:07,960 --> 00:19:10,640 Speaker 1: do it, you're injured or something like that, sit there 300 00:19:10,640 --> 00:19:15,199 Speaker 1: and you know, encourage them, be their coach. Number eight, 301 00:19:17,080 --> 00:19:21,000 Speaker 1: it's built in high intensity interval training. So I did 302 00:19:21,080 --> 00:19:25,400 Speaker 1: that show back with Dr Olsen talking about high intensity 303 00:19:25,400 --> 00:19:28,800 Speaker 1: interval training. If you haven't listened to that show and 304 00:19:28,840 --> 00:19:31,560 Speaker 1: you're interested in it, she is one of the best. 305 00:19:32,160 --> 00:19:37,040 Speaker 1: Dr Michelle Olsen been around forever. Interviewed her on numerous 306 00:19:37,040 --> 00:19:39,960 Speaker 1: shows that I've had over the years. But many people 307 00:19:40,119 --> 00:19:42,719 Speaker 1: still you what the heck is interval training? And then 308 00:19:42,720 --> 00:19:44,119 Speaker 1: you go, Okay, I understand what it is, but how 309 00:19:44,119 --> 00:19:46,119 Speaker 1: do I do it? Okay, there's a button on this 310 00:19:46,160 --> 00:19:48,280 Speaker 1: piece of cardio machine, but how do I do it? 311 00:19:49,280 --> 00:19:52,119 Speaker 1: Running hills? And the study will back this up in 312 00:19:52,119 --> 00:19:57,280 Speaker 1: a very interesting way. Running hills is one of the greatest, 313 00:19:57,640 --> 00:20:02,480 Speaker 1: simplest ways to do your interview training with no thought whatsoever. 314 00:20:03,080 --> 00:20:05,320 Speaker 1: So back to number two when I talked about simple 315 00:20:05,720 --> 00:20:08,960 Speaker 1: and how powerful simple can be. Part of the reason 316 00:20:09,240 --> 00:20:13,159 Speaker 1: is this is that when you do speed work, you 317 00:20:13,240 --> 00:20:15,679 Speaker 1: gotta run fast, you gotta turn up that treadmill, and 318 00:20:15,720 --> 00:20:18,280 Speaker 1: you go how fast can I go? And and it's 319 00:20:18,320 --> 00:20:21,200 Speaker 1: just you know, you're never quite sure, can I go faster? 320 00:20:21,400 --> 00:20:23,280 Speaker 1: Is this too fast? Is it too slow? How long 321 00:20:23,320 --> 00:20:26,680 Speaker 1: do I go? When you run up a hill, it's 322 00:20:26,680 --> 00:20:29,720 Speaker 1: self selecting. In other words, you do what you can 323 00:20:29,760 --> 00:20:35,320 Speaker 1: do and your heart rate goes up. And that is 324 00:20:35,440 --> 00:20:40,520 Speaker 1: so powerful. So when you have absolutely no idea how 325 00:20:40,560 --> 00:20:43,160 Speaker 1: to do high intense and interaval training, but you want 326 00:20:43,160 --> 00:20:47,200 Speaker 1: to raise and lower your heart rate thoughtless, you don't 327 00:20:47,240 --> 00:20:50,960 Speaker 1: have to think. You just have to move. And I've 328 00:20:51,000 --> 00:20:56,080 Speaker 1: talked about one of the greatest events races I have 329 00:20:56,280 --> 00:20:58,800 Speaker 1: ever done participated in, was the Run to the Sun 330 00:21:00,040 --> 00:21:03,120 Speaker 1: on Maui doesn't exist anymore. It was a thirty six 331 00:21:03,200 --> 00:21:08,160 Speaker 1: mile run from sea level to the ten thousand foot 332 00:21:08,200 --> 00:21:11,119 Speaker 1: summit of Mount holy Akola, and it was switched backs. 333 00:21:11,160 --> 00:21:13,520 Speaker 1: And you know, it sounds crazy and great and people go, 334 00:21:13,560 --> 00:21:15,920 Speaker 1: oh my gosh, well listen, yeah, sure, it was challenging. 335 00:21:16,480 --> 00:21:21,280 Speaker 1: But what I learned running up a volcano is you 336 00:21:21,320 --> 00:21:24,360 Speaker 1: can only run as fast as you can run. Altitude 337 00:21:24,680 --> 00:21:29,280 Speaker 1: nearly killed me. That's a totally different topic. But you 338 00:21:29,480 --> 00:21:33,600 Speaker 1: just run and you slow down when you can. And 339 00:21:33,840 --> 00:21:37,960 Speaker 1: that is one amazing aspect of using hills for your 340 00:21:37,960 --> 00:21:41,160 Speaker 1: training is your heart rate goes up and when you 341 00:21:41,160 --> 00:21:43,760 Speaker 1: you get closer to the top of that hill, you 342 00:21:43,760 --> 00:21:46,560 Speaker 1: either have it or you don't, and you slow down. 343 00:21:47,280 --> 00:21:49,520 Speaker 1: But you don't have to press a button and you 344 00:21:49,560 --> 00:21:53,000 Speaker 1: don't have to worry about the duration. You know, I'll 345 00:21:53,040 --> 00:21:55,840 Speaker 1: give you the workout at the end, but oftentimes you'll say, 346 00:21:56,119 --> 00:21:58,480 Speaker 1: you'll pick that hill and then for me it's a 347 00:21:58,480 --> 00:22:02,880 Speaker 1: mailbox or a tree. Sometimes it's by time, but oftentimes 348 00:22:03,320 --> 00:22:06,440 Speaker 1: I'll first time it out and then I'll see what 349 00:22:06,600 --> 00:22:09,840 Speaker 1: land marker is there, So I gotta run up to 350 00:22:09,880 --> 00:22:14,600 Speaker 1: that mailbox and then easy back down. So that's all 351 00:22:14,640 --> 00:22:18,639 Speaker 1: I gotta think about. Run up to that mailbox. And 352 00:22:18,640 --> 00:22:21,240 Speaker 1: I'll talk about intensity when I talk about the workout 353 00:22:21,280 --> 00:22:24,440 Speaker 1: as well. All right, all right, we got one more. 354 00:22:24,840 --> 00:22:26,880 Speaker 1: Then I'm going to talk about the study, and then 355 00:22:26,880 --> 00:22:30,399 Speaker 1: I'm gonna give you that workout. Talking all about hills, 356 00:22:31,720 --> 00:22:35,720 Speaker 1: could not say phenomenal more because that's it is that 357 00:22:36,359 --> 00:22:39,760 Speaker 1: powerful to me, and it should be to you as well, 358 00:22:40,720 --> 00:22:45,280 Speaker 1: a tool when it comes to exercise to just make 359 00:22:45,359 --> 00:22:49,440 Speaker 1: you as healthy as can be. And when we talk 360 00:22:49,480 --> 00:22:53,119 Speaker 1: about vanity, sanity, and living longer, hits all three of 361 00:22:53,119 --> 00:23:05,600 Speaker 1: those final break we'll be right back. Nine reasons you 362 00:23:05,640 --> 00:23:07,600 Speaker 1: need to do hills. We did eight, I could do 363 00:23:07,720 --> 00:23:11,560 Speaker 1: eight more. Kind of folded a couple into the first 364 00:23:11,640 --> 00:23:15,440 Speaker 1: eight and finally number nine and this kind of leads 365 00:23:15,480 --> 00:23:19,560 Speaker 1: into the study I'll talk about it builds functional strength. 366 00:23:20,880 --> 00:23:25,359 Speaker 1: So it's strength training built in, and that's you go. 367 00:23:25,720 --> 00:23:30,119 Speaker 1: It's hitting everything, You're burning calories, you're strengthening your heart. 368 00:23:31,160 --> 00:23:35,320 Speaker 1: If weight loss is your goal, you're maximizing that cardio time. 369 00:23:35,880 --> 00:23:40,800 Speaker 1: If you want to quote unquote tone your lower body, 370 00:23:41,359 --> 00:23:44,640 Speaker 1: it's helping that. If you want to strengthen your lower body. 371 00:23:44,680 --> 00:23:50,280 Speaker 1: If you're a runner, running injuries so common, you gotta 372 00:23:50,320 --> 00:23:53,840 Speaker 1: do your strength training. But one of the most functional 373 00:23:53,880 --> 00:23:57,920 Speaker 1: types of strength training for runners or triathletes or any 374 00:23:57,960 --> 00:24:01,800 Speaker 1: athlete for that matter. That's why Andreagrassi and Walter Payton 375 00:24:01,800 --> 00:24:06,560 Speaker 1: and so many others do these workouts, is you're also 376 00:24:06,760 --> 00:24:11,240 Speaker 1: strengthening the muscles of your lower body and your core 377 00:24:11,320 --> 00:24:17,879 Speaker 1: by the way, you're strengthening muscles functional strength. You know, 378 00:24:17,960 --> 00:24:20,159 Speaker 1: over the years, I've started to have an issue with 379 00:24:20,200 --> 00:24:22,920 Speaker 1: the term functional strength. I believe all strength is functional. 380 00:24:23,080 --> 00:24:27,280 Speaker 1: But that being said, if I'm running up and down 381 00:24:27,280 --> 00:24:31,280 Speaker 1: a hill and getting cardio and doing a natural motion running, 382 00:24:31,920 --> 00:24:35,840 Speaker 1: and then I'm gonna use that term. So for runners 383 00:24:35,920 --> 00:24:40,399 Speaker 1: who many runners, many triathletes, such a debate, does strength 384 00:24:40,440 --> 00:24:43,480 Speaker 1: training improved performance? Have not done that? Show? Have done 385 00:24:43,520 --> 00:24:48,320 Speaker 1: that lecture innumerable times, articles as well. Uh yes, and 386 00:24:48,359 --> 00:24:52,800 Speaker 1: actually the study will show that as well. So functional strength. 387 00:24:52,800 --> 00:24:56,520 Speaker 1: You're getting strength training as well your knees, the muscles 388 00:24:56,520 --> 00:24:59,240 Speaker 1: around your knees, I should say, your hips, your quads, 389 00:24:59,240 --> 00:25:05,240 Speaker 1: your thighs, glutes, your calves. I'm always amazed when if 390 00:25:05,240 --> 00:25:07,440 Speaker 1: I take a little time off from a hill workout, 391 00:25:07,720 --> 00:25:11,840 Speaker 1: hill workouts or change it are around enough that you 392 00:25:11,880 --> 00:25:13,919 Speaker 1: do that workout, you go, Okay, that was hard. But 393 00:25:13,960 --> 00:25:16,080 Speaker 1: then you wake up the next morning and you go, wow, 394 00:25:16,160 --> 00:25:22,159 Speaker 1: my glutes, you feel it, You feel it in a 395 00:25:22,200 --> 00:25:26,120 Speaker 1: good way. You go, oh, those muscles. I got some 396 00:25:26,240 --> 00:25:30,120 Speaker 1: strength work out of that. So it is functional strength 397 00:25:30,160 --> 00:25:36,399 Speaker 1: as well. All right, one great study, great study. Here's 398 00:25:36,440 --> 00:25:39,080 Speaker 1: the study. It was the International Journal or is the 399 00:25:39,119 --> 00:25:44,280 Speaker 1: International Journal of Sports Medicine, August two thousand sixteen, title 400 00:25:44,560 --> 00:25:48,560 Speaker 1: Inclined Treadmill interval training, short versus long bouts and the 401 00:25:48,560 --> 00:25:52,879 Speaker 1: Effects on distance running performance. Again, even though this is 402 00:25:52,920 --> 00:25:56,600 Speaker 1: about performance, applies to everyone listening, regardless of your goals. 403 00:25:57,040 --> 00:26:02,240 Speaker 1: All right, So basically three group of runners and some 404 00:26:02,359 --> 00:26:05,120 Speaker 1: runners were running on the treadmill and they were doing 405 00:26:05,160 --> 00:26:08,560 Speaker 1: two hill workouts a week running up an incline. Others 406 00:26:08,560 --> 00:26:11,359 Speaker 1: were doing speed work so doing faster repetitions but on 407 00:26:11,520 --> 00:26:14,040 Speaker 1: level ground. And then the third group just did their 408 00:26:14,040 --> 00:26:17,840 Speaker 1: typical runs. Uh. They did this for six weeks. Uh, 409 00:26:17,880 --> 00:26:20,639 Speaker 1: and the result six weeks of hills. The group that 410 00:26:20,720 --> 00:26:24,479 Speaker 1: did hills, it boosted their top speed, they got faster, 411 00:26:25,280 --> 00:26:28,800 Speaker 1: and it allowed them to sustain at thirty two longer. 412 00:26:29,640 --> 00:26:33,919 Speaker 1: So it made them faster, ended increased their endurance. Okay. 413 00:26:33,920 --> 00:26:37,240 Speaker 1: One of the reasons when you do uphill intervals, it's 414 00:26:37,240 --> 00:26:40,800 Speaker 1: going to increase something known as your lactate threshold. That 415 00:26:40,880 --> 00:26:44,080 Speaker 1: means you're burning. Basically, did the whole show on lactic 416 00:26:44,080 --> 00:26:49,120 Speaker 1: acid um less at the same pace, and you're better 417 00:26:49,240 --> 00:26:52,679 Speaker 1: able to buffer the lactic acid as well. Okay, and 418 00:26:52,720 --> 00:26:56,440 Speaker 1: the interesting thing is that, of course the faster intervals 419 00:26:56,560 --> 00:26:59,320 Speaker 1: did this as well, but you don't have to go 420 00:26:59,440 --> 00:27:03,080 Speaker 1: as fast to get the same benefit. Now, let me 421 00:27:03,119 --> 00:27:05,760 Speaker 1: just say that I'm not a huge fan of going 422 00:27:05,800 --> 00:27:08,520 Speaker 1: to the track. Those hurt me more. I'm going to 423 00:27:08,680 --> 00:27:12,680 Speaker 1: admit it full out. I got the friends the who 424 00:27:12,720 --> 00:27:17,440 Speaker 1: love track workouts. I'm just not that angry. It's not 425 00:27:17,520 --> 00:27:22,040 Speaker 1: my mindset. That's another reason I love hills. So you 426 00:27:22,160 --> 00:27:24,520 Speaker 1: don't have to go as fast, but your heart rate 427 00:27:24,600 --> 00:27:28,440 Speaker 1: goes up, so you are getting the benefit. I call 428 00:27:28,480 --> 00:27:30,600 Speaker 1: it speed work. It is. It is a type of 429 00:27:30,640 --> 00:27:35,639 Speaker 1: speed work, but without the speed and speed work. The 430 00:27:35,680 --> 00:27:38,919 Speaker 1: faster you go, the more likely you are too you know, 431 00:27:39,000 --> 00:27:43,639 Speaker 1: injure something pull a muscle, so tiny bit safer, a 432 00:27:43,680 --> 00:27:49,080 Speaker 1: little safer to do the hills. It's hard to go 433 00:27:49,160 --> 00:27:53,120 Speaker 1: too fast up a hill, especially when it's steep, all right. 434 00:27:54,000 --> 00:27:57,640 Speaker 1: And finally, when you run up hills, it asks more. 435 00:27:57,640 --> 00:27:59,680 Speaker 1: It's more challenging on your muscles. That goes back to 436 00:27:59,720 --> 00:28:04,040 Speaker 1: the anctional strength part and also your nerves. So it's 437 00:28:04,040 --> 00:28:07,200 Speaker 1: those connections between the mind and the muscle. It's helping 438 00:28:07,480 --> 00:28:10,520 Speaker 1: speed up those connections and make those connections so it's 439 00:28:10,560 --> 00:28:14,600 Speaker 1: helping you become more explosive, kind of apply a metric 440 00:28:14,680 --> 00:28:19,199 Speaker 1: aspect to it, and so that helps with running economy 441 00:28:19,840 --> 00:28:23,640 Speaker 1: topic for another show for you higher level endurance athletes. 442 00:28:23,680 --> 00:28:28,320 Speaker 1: But just know that when you run hills it research 443 00:28:28,359 --> 00:28:32,000 Speaker 1: has shown it helps to improve your running economy. You 444 00:28:32,040 --> 00:28:35,800 Speaker 1: are gonna go faster because it requires less energy. You 445 00:28:35,840 --> 00:28:39,440 Speaker 1: are becoming more efficient, and that is a huge goal 446 00:28:39,840 --> 00:28:45,800 Speaker 1: of most athletes is to become more efficient triathletes, runners, whatever. Alright, 447 00:28:45,880 --> 00:28:51,080 Speaker 1: so that is another humongous benefit of these hill workouts. 448 00:28:51,840 --> 00:28:56,880 Speaker 1: All right, So there you go, there's nothing missing from that. 449 00:28:58,440 --> 00:29:02,400 Speaker 1: Whatever your goals are throwing me the goal, and one 450 00:29:02,400 --> 00:29:06,080 Speaker 1: of those nine reasons or several is going to help 451 00:29:06,280 --> 00:29:09,600 Speaker 1: answer that goal. Time you don't have a lot of time. 452 00:29:09,880 --> 00:29:12,960 Speaker 1: Shorter workouts, more efficient, I want to be faster, I 453 00:29:13,000 --> 00:29:15,360 Speaker 1: want to improve sports performance. It's going to do that. 454 00:29:16,760 --> 00:29:20,680 Speaker 1: I want to vary my routine. There you go, I 455 00:29:20,680 --> 00:29:23,040 Speaker 1: mean it's all there. I want to help prevent injury, 456 00:29:24,480 --> 00:29:29,720 Speaker 1: strength training, functional strength training, natural, I want to strengthen 457 00:29:29,760 --> 00:29:32,920 Speaker 1: my heart. I want to live longer again. So many 458 00:29:32,920 --> 00:29:38,040 Speaker 1: people interval training, they understand the walking. Great for you 459 00:29:38,440 --> 00:29:41,080 Speaker 1: and listen, you can walk steady state all day long, 460 00:29:41,120 --> 00:29:43,720 Speaker 1: and that is going to be great for you, especially 461 00:29:43,720 --> 00:29:45,560 Speaker 1: if you're just starting out, if you have a lot 462 00:29:45,600 --> 00:29:47,360 Speaker 1: of weight to lose, you don't want to do too much. 463 00:29:49,200 --> 00:29:53,080 Speaker 1: And walking up and down a hill, power walking up 464 00:29:53,120 --> 00:29:57,360 Speaker 1: and down the hill just a phenomenal number seven way 465 00:29:57,400 --> 00:30:01,480 Speaker 1: to do that. All right, what's the hill work out? 466 00:30:01,680 --> 00:30:03,959 Speaker 1: So I kind of alluded to it already, but let 467 00:30:03,960 --> 00:30:07,880 Speaker 1: me give you a little bit more specifics. So five 468 00:30:07,960 --> 00:30:10,120 Speaker 1: to ten minute warm up to the hill. You can 469 00:30:10,160 --> 00:30:12,360 Speaker 1: go longer if you want, but you don't have to listen. 470 00:30:12,360 --> 00:30:15,440 Speaker 1: You could do twenty minutes, thirty minutes. If you're doing 471 00:30:15,480 --> 00:30:19,040 Speaker 1: an hour walk, let's go on the longer side. Then 472 00:30:19,080 --> 00:30:22,160 Speaker 1: you throw this in the middle or towards the end. 473 00:30:22,160 --> 00:30:25,080 Speaker 1: At least you want to be warmed up. So five 474 00:30:25,160 --> 00:30:28,320 Speaker 1: to ten would be, you know, the lower side for 475 00:30:28,360 --> 00:30:32,680 Speaker 1: the shorter workouts, but you could go longer then start 476 00:30:32,680 --> 00:30:35,080 Speaker 1: out with just thirty seconds. So a pretty steep hill 477 00:30:36,560 --> 00:30:39,320 Speaker 1: doesn't have to be super steep. It's got to have 478 00:30:39,360 --> 00:30:42,640 Speaker 1: an incline to it. And again the the incline is 479 00:30:42,680 --> 00:30:46,320 Speaker 1: going to make a difference. But let's say moderately steep 480 00:30:46,760 --> 00:30:51,240 Speaker 1: to be you know, all inclusive here and thirty seconds. 481 00:30:51,280 --> 00:30:53,040 Speaker 1: So I want you to if you're walking, I want 482 00:30:53,080 --> 00:30:56,080 Speaker 1: you to power walk up that hill, pumping your arms, 483 00:30:56,480 --> 00:31:01,640 Speaker 1: natural movement, thirty seconds and figure out what that landmark is. 484 00:31:01,640 --> 00:31:04,000 Speaker 1: Is it a telephone pole if you're outside, is it 485 00:31:04,080 --> 00:31:06,400 Speaker 1: a is it a mailbox? As I said, is it 486 00:31:06,480 --> 00:31:10,520 Speaker 1: a rock, a driveway, whatever. Then I want you to 487 00:31:10,560 --> 00:31:13,800 Speaker 1: go back down super slow sixty seconds. Want you to 488 00:31:13,880 --> 00:31:16,440 Speaker 1: really take your time to recover. And if you get 489 00:31:16,440 --> 00:31:19,240 Speaker 1: down to the bottom and you've still got a little time, 490 00:31:19,360 --> 00:31:22,600 Speaker 1: walk around a little bit more recover and then once 491 00:31:22,640 --> 00:31:25,800 Speaker 1: you do that four times, that's how you start. You 492 00:31:25,880 --> 00:31:31,160 Speaker 1: don't have to do an incredibly crazy number. So if 493 00:31:31,160 --> 00:31:34,120 Speaker 1: you do four thirty seconds up sixty seconds down, it's 494 00:31:34,160 --> 00:31:37,160 Speaker 1: gonna take six minutes, and then you do that five 495 00:31:37,200 --> 00:31:41,080 Speaker 1: to ten minute walk home. There you go twenty minutes 496 00:31:41,160 --> 00:31:44,280 Speaker 1: a little bit more. Now if you want to do 497 00:31:44,360 --> 00:31:47,320 Speaker 1: more and you're you're you know, going to throw them 498 00:31:47,360 --> 00:31:50,320 Speaker 1: in at the later stages of a longer walk or run. 499 00:31:50,440 --> 00:31:54,240 Speaker 1: Perfect over time build up. So if you start with four, 500 00:31:54,320 --> 00:31:57,040 Speaker 1: it's a great number to start with. Every week you 501 00:31:57,080 --> 00:32:00,520 Speaker 1: can do one more, So do him once a week, 502 00:32:01,520 --> 00:32:04,760 Speaker 1: second week, do five, third, week, do six and build 503 00:32:04,840 --> 00:32:07,400 Speaker 1: up build up to about eight to ten. If you 504 00:32:07,480 --> 00:32:10,320 Speaker 1: do ten and you do thirty seconds up sixty seconds down, 505 00:32:10,440 --> 00:32:15,560 Speaker 1: that's fifteen total minutes. It's not that long. And finally, 506 00:32:15,760 --> 00:32:17,560 Speaker 1: what I want you to try to do is spread 507 00:32:17,560 --> 00:32:23,360 Speaker 1: them out. In racing performance training, we talk about burning 508 00:32:23,400 --> 00:32:27,040 Speaker 1: matches and you want one left right. You want to 509 00:32:27,280 --> 00:32:31,320 Speaker 1: build up with each one, So start out easier, especially 510 00:32:31,360 --> 00:32:33,240 Speaker 1: if you're doing more, if you're doing eight to ten, 511 00:32:35,080 --> 00:32:38,120 Speaker 1: ideally you want each one to be a tiny bit 512 00:32:38,160 --> 00:32:41,080 Speaker 1: faster if you can. Now, oftentimes you get to those 513 00:32:41,160 --> 00:32:45,080 Speaker 1: last couple and you're they'll be slower. That's okay, that's 514 00:32:45,160 --> 00:32:49,080 Speaker 1: oftentimes how it's gonna be. But don't go up too fast. 515 00:32:49,200 --> 00:32:52,040 Speaker 1: Don't start out out of the gate, you know, and 516 00:32:52,080 --> 00:32:54,760 Speaker 1: then have nothing left. Is the point. So try to 517 00:32:54,840 --> 00:32:57,800 Speaker 1: spread it out. Try to make that last one your best. 518 00:33:00,120 --> 00:33:02,760 Speaker 1: But it doesn't have to be all out, and can't 519 00:33:02,800 --> 00:33:05,840 Speaker 1: be for most people. For each and everyone on a 520 00:33:05,840 --> 00:33:08,280 Speaker 1: scale one to ten, you want them to be between 521 00:33:08,320 --> 00:33:11,040 Speaker 1: a seven and a ten, seven and a nine for 522 00:33:11,080 --> 00:33:13,880 Speaker 1: many people, ten for the last one. All right, So 523 00:33:13,960 --> 00:33:16,320 Speaker 1: five to ten minute warm up, thirty seconds up, sixty 524 00:33:16,320 --> 00:33:19,080 Speaker 1: seconds down to it four to ten times. You can 525 00:33:19,120 --> 00:33:21,440 Speaker 1: do this on the treadmill at home. Crank up that 526 00:33:21,480 --> 00:33:25,640 Speaker 1: incline thirty seconds, bring it back down sixty When you're 527 00:33:25,680 --> 00:33:28,360 Speaker 1: on a treadmill, it takes a little time for that 528 00:33:28,680 --> 00:33:31,680 Speaker 1: inclined to come back down, and so that makes it 529 00:33:31,720 --> 00:33:35,239 Speaker 1: even easier for the sixty seconds and walk. So I 530 00:33:35,320 --> 00:33:37,600 Speaker 1: want this is where you get out of the gray zone. 531 00:33:37,640 --> 00:33:40,640 Speaker 1: That's how we're going to finish this up. This is 532 00:33:40,640 --> 00:33:42,840 Speaker 1: not a gray zone workout. So when you go up 533 00:33:42,880 --> 00:33:44,680 Speaker 1: the hill, I want you to be challenging. When you 534 00:33:44,680 --> 00:33:46,880 Speaker 1: go down the hill, I wanted to be super easy, 535 00:33:47,280 --> 00:33:53,640 Speaker 1: stay out of that grayshome. Challenging easy, challenging easy. And 536 00:33:53,680 --> 00:33:56,880 Speaker 1: that's how it works, all right. I hope you enjoy that. 537 00:33:56,960 --> 00:34:00,480 Speaker 1: I love my hills. I apologize for all the phenomen aminals. 538 00:34:01,040 --> 00:34:04,640 Speaker 1: Couldn't help it, couldn't help it get too excited, too powerful. 539 00:34:04,760 --> 00:34:08,200 Speaker 1: And one reason I'm injury free at fifty one having 540 00:34:08,239 --> 00:34:12,160 Speaker 1: done a lot of exercise and racing, are hills one 541 00:34:12,320 --> 00:34:15,120 Speaker 1: of the many things. So use them as I do, 542 00:34:15,360 --> 00:34:18,279 Speaker 1: to just have your best life. Thank you so much 543 00:34:18,320 --> 00:34:21,640 Speaker 1: for listening. I am Tom Holland. This is Fitness Disrupted. 544 00:34:21,760 --> 00:34:24,960 Speaker 1: Please rate this show if you have not shame on 545 00:34:25,000 --> 00:34:27,480 Speaker 1: you rate the show. It takes one second. Uh. If 546 00:34:27,480 --> 00:34:30,000 Speaker 1: there's place to leave comments, I would appreciate that. Let 547 00:34:30,000 --> 00:34:32,680 Speaker 1: me know what you think. Tom h Fit is my 548 00:34:32,760 --> 00:34:35,720 Speaker 1: Instagram and Twitter if you want to reach out there 549 00:34:35,840 --> 00:34:38,080 Speaker 1: and listen. So many people are reaching out giving me 550 00:34:38,160 --> 00:34:42,040 Speaker 1: great ideas for shows, asking questions, so do not hesitate 551 00:34:42,080 --> 00:34:44,680 Speaker 1: to do that. I love it and everything ends up 552 00:34:44,680 --> 00:34:47,240 Speaker 1: in a show. It's all good. There are no dumb questions. 553 00:34:47,680 --> 00:34:51,160 Speaker 1: Please subscribe to the show as well, and thank you 554 00:34:51,200 --> 00:34:54,520 Speaker 1: for listening. I truly, truly appreciate it. I love my job, 555 00:34:55,000 --> 00:34:57,200 Speaker 1: the greatest job in the world, helping people look better, 556 00:34:57,360 --> 00:35:00,680 Speaker 1: feel better, and live longer. No better product than that. 557 00:35:01,239 --> 00:35:05,480 Speaker 1: And remember there are three things we all control, how 558 00:35:05,560 --> 00:35:07,520 Speaker 1: much we move, what we put into our mouths, and 559 00:35:07,520 --> 00:35:11,759 Speaker 1: our attitudes, and that is awesome. I'm Tom Holland. This 560 00:35:11,840 --> 00:35:20,239 Speaker 1: is Fitness Disrupted. Believe in yourself. Fitness Disrupted is a 561 00:35:20,280 --> 00:35:23,640 Speaker 1: production of I Heart Radio. For more podcasts from my 562 00:35:23,760 --> 00:35:27,319 Speaker 1: Heart Radio, visit the I heart Radio app, Apple Podcasts, 563 00:35:27,600 --> 00:35:29,760 Speaker 1: or wherever you listen to your favorite shows.