1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:10,280 --> 00:00:16,639 Speaker 1: I am Tom Holland, and this is Fitness Disrupted Today's 3 00:00:16,640 --> 00:00:22,200 Speaker 1: show Listener mail Bag, episode number one. So I want 4 00:00:22,200 --> 00:00:25,280 Speaker 1: to thank you all for leaving comments rating the show. 5 00:00:26,000 --> 00:00:28,680 Speaker 1: And we have a bunch now, a bunch of questions 6 00:00:28,680 --> 00:00:32,479 Speaker 1: along with comments. So I'm gonna take today's episode and 7 00:00:32,560 --> 00:00:36,120 Speaker 1: respond to a bunch of the questions that you have 8 00:00:36,320 --> 00:00:39,199 Speaker 1: left in the comments. So again, thank you for doing that, 9 00:00:39,280 --> 00:00:41,320 Speaker 1: thank you for taking the time, and and that's what 10 00:00:41,400 --> 00:00:44,640 Speaker 1: this show is for, is answering your questions. As I 11 00:00:44,720 --> 00:00:48,600 Speaker 1: say so frequently, there are no dumb questions when it 12 00:00:48,680 --> 00:00:53,640 Speaker 1: comes to there was uh get to that at the end. 13 00:00:53,680 --> 00:00:56,160 Speaker 1: Maybe uh, there are no dumb questions when it comes 14 00:00:56,160 --> 00:01:03,480 Speaker 1: to exercise. Uh. Okay, maybe one, But I joke, and 15 00:01:03,760 --> 00:01:07,040 Speaker 1: you have some really great questions. So we're gonna get through. 16 00:01:07,360 --> 00:01:11,480 Speaker 1: Let me see here about six or seven great questions. 17 00:01:11,680 --> 00:01:15,080 Speaker 1: One is about diet soda, another one is about warming 18 00:01:15,160 --> 00:01:19,000 Speaker 1: up and cooling down. A third question was about target 19 00:01:19,040 --> 00:01:23,600 Speaker 1: heart rate, So I'll get into that pre workout supplements. Okay, 20 00:01:23,640 --> 00:01:27,640 Speaker 1: so we'll talk about that and finishing up with quick 21 00:01:27,680 --> 00:01:31,520 Speaker 1: workout questions about being sweaty, what clothes do you wear? 22 00:01:31,760 --> 00:01:35,360 Speaker 1: And then about the seven minute workout apps? So a 23 00:01:35,440 --> 00:01:38,480 Speaker 1: bunch of different questions, so a lot to get through that. 24 00:01:38,560 --> 00:01:41,840 Speaker 1: We're gonna keep the show short. I get your comments 25 00:01:41,840 --> 00:01:45,360 Speaker 1: about getting to the point. I love talking about this stuff. 26 00:01:45,400 --> 00:01:47,640 Speaker 1: Maybe too much, right, So I'm gonna make it as 27 00:01:47,680 --> 00:01:50,800 Speaker 1: concise as possible. You people, are you tough, but but 28 00:01:50,880 --> 00:01:55,160 Speaker 1: I listen and I adapt. Okay, So again fitness disrupted. 29 00:01:55,200 --> 00:01:58,840 Speaker 1: I'm Tom Holland, exercise physiologist, author, and this is all 30 00:01:58,880 --> 00:02:01,800 Speaker 1: about helping you get in the best shape of your life. 31 00:02:01,960 --> 00:02:05,200 Speaker 1: And it is disrupting. So there's gonna be some stuff 32 00:02:05,240 --> 00:02:08,520 Speaker 1: you're gonna you're gonna argue with and and complain about 33 00:02:08,560 --> 00:02:11,720 Speaker 1: because it is tough love to some degree, but know 34 00:02:12,080 --> 00:02:15,640 Speaker 1: that my goal is just the best for you and 35 00:02:15,720 --> 00:02:18,280 Speaker 1: myself and my kids and everybody. So I've studied this 36 00:02:18,320 --> 00:02:20,400 Speaker 1: for years. This is what I do. I've been doing 37 00:02:20,400 --> 00:02:23,360 Speaker 1: at a really long time. And I walked the walk. 38 00:02:23,360 --> 00:02:26,720 Speaker 1: I'm an athlete as well, so that was always when 39 00:02:26,720 --> 00:02:28,239 Speaker 1: I said this is what I'm gonna do for a living. 40 00:02:28,240 --> 00:02:31,040 Speaker 1: I said, I am going to separate myself with the education, 41 00:02:31,080 --> 00:02:34,919 Speaker 1: the experience that never ends. My current goal. I've done 42 00:02:34,960 --> 00:02:37,400 Speaker 1: the Iron Man's and the ultramarathons and all that kind 43 00:02:37,400 --> 00:02:40,280 Speaker 1: of stuff and much more. Uh, the newest one is 44 00:02:40,360 --> 00:02:42,400 Speaker 1: going to run across the Grand Canyon and back with 45 00:02:42,440 --> 00:02:45,880 Speaker 1: a couple crazy friends of mine and it's about forty 46 00:02:45,919 --> 00:02:48,280 Speaker 1: plus miles and supposedly amazing. So the Rim to Rim 47 00:02:48,280 --> 00:02:50,480 Speaker 1: to Rim run. So just know that not only my 48 00:02:50,560 --> 00:02:53,400 Speaker 1: studying this stuff, but I am. I'm doing it to end. 49 00:02:54,160 --> 00:02:58,480 Speaker 1: As I always say, my most proud thing with my 50 00:02:58,639 --> 00:03:01,800 Speaker 1: career now when I talk about the races and the 51 00:03:01,880 --> 00:03:04,640 Speaker 1: events that I've done, is that I'm injury free. Because 52 00:03:04,680 --> 00:03:06,560 Speaker 1: that's the most important thing. I have a lot of 53 00:03:06,600 --> 00:03:10,920 Speaker 1: friends who went too hard, too soon, too frequently, and 54 00:03:11,320 --> 00:03:13,760 Speaker 1: they can't say the same thing. So that's also my goal. 55 00:03:13,919 --> 00:03:16,440 Speaker 1: Get you the greatest results in the shortest amount of 56 00:03:16,480 --> 00:03:19,880 Speaker 1: time with the least likelihood of injury. So that's what 57 00:03:19,960 --> 00:03:22,400 Speaker 1: it's about. If you're joining us, joining me for the 58 00:03:22,440 --> 00:03:25,480 Speaker 1: first time, I know that, and you know that I 59 00:03:25,480 --> 00:03:28,360 Speaker 1: can be a little wordy sometimes I'm gonna cut that down, 60 00:03:28,840 --> 00:03:31,600 Speaker 1: but again, I want this to be entertaining. I don't 61 00:03:31,600 --> 00:03:33,520 Speaker 1: want to bore you to us. So it's it's challenging 62 00:03:33,560 --> 00:03:35,680 Speaker 1: this is challenging to give you the science, give you 63 00:03:35,720 --> 00:03:38,920 Speaker 1: the little takeaways as quickly as possible. You know, there's 64 00:03:38,960 --> 00:03:40,600 Speaker 1: there's those of you have complained that I don't give 65 00:03:40,720 --> 00:03:43,160 Speaker 1: enough science. There's those of you who have complained that 66 00:03:43,560 --> 00:03:45,440 Speaker 1: too much, too little, all that kind of stuff. So 67 00:03:45,440 --> 00:03:48,000 Speaker 1: I'm trying to balance it. But in the end, know 68 00:03:48,200 --> 00:03:52,640 Speaker 1: that what I say works. That's what you know. You 69 00:03:52,680 --> 00:03:55,080 Speaker 1: can you can argue with it. You can you can 70 00:03:55,080 --> 00:03:57,320 Speaker 1: say captain obvious and all that kind of stuff, but 71 00:03:57,400 --> 00:04:02,440 Speaker 1: guess what it works, So don't complain about results he 72 00:04:02,440 --> 00:04:05,560 Speaker 1: didn't get from the work you didn't do, all right, 73 00:04:05,760 --> 00:04:08,880 Speaker 1: And you know there is a certain amount of trust. 74 00:04:08,920 --> 00:04:10,760 Speaker 1: Obviously I talked about trust when I was a coach 75 00:04:10,800 --> 00:04:13,480 Speaker 1: and things like that. But let the resume speak for itself, 76 00:04:13,720 --> 00:04:15,920 Speaker 1: so you know you're not flying blindly into this. No 77 00:04:16,080 --> 00:04:19,919 Speaker 1: that you know the resumes there, so that should be somewhat, 78 00:04:20,160 --> 00:04:23,800 Speaker 1: you know, comforting to you when you are saying I 79 00:04:23,839 --> 00:04:26,440 Speaker 1: don't know if I believe. I'll just know that it's 80 00:04:26,520 --> 00:04:29,880 Speaker 1: years of study and application and clients and stuff like that. 81 00:04:29,920 --> 00:04:32,920 Speaker 1: So that's the good news. So but you still got questions, 82 00:04:32,960 --> 00:04:35,120 Speaker 1: and I love them, and thank you for throwing them 83 00:04:35,120 --> 00:04:37,280 Speaker 1: out there. You know what, Let's take that first quick 84 00:04:37,320 --> 00:04:39,359 Speaker 1: break and when I come back, we can get right 85 00:04:39,400 --> 00:04:40,800 Speaker 1: into it. And the first one, I'm going to talk 86 00:04:40,839 --> 00:04:43,560 Speaker 1: about his diet soda. Question about diet soda, and this 87 00:04:43,600 --> 00:04:46,080 Speaker 1: is really kind of interesting stuff, So be right back, 88 00:04:46,200 --> 00:04:48,839 Speaker 1: jumping right into it with a question about diet So 89 00:04:49,120 --> 00:05:01,440 Speaker 1: be right back, and we are act listener mail Bag 90 00:05:01,760 --> 00:05:06,400 Speaker 1: episode number one. Really fun show right now. It's all 91 00:05:06,440 --> 00:05:09,719 Speaker 1: about just answering the questions that you have left in 92 00:05:09,760 --> 00:05:12,560 Speaker 1: the comments section, and and thank you once again for 93 00:05:12,600 --> 00:05:14,800 Speaker 1: doing that. So here we go. Diet soda. The question 94 00:05:14,880 --> 00:05:17,320 Speaker 1: is this I just listened to that episode where you 95 00:05:17,400 --> 00:05:20,640 Speaker 1: touch on apps are created in the kitchen. Despite my 96 00:05:20,760 --> 00:05:22,760 Speaker 1: drive to be healthy and athletic, I have one major 97 00:05:22,760 --> 00:05:25,640 Speaker 1: weakness diet soda. I just can't quit drinking them. It 98 00:05:25,720 --> 00:05:28,920 Speaker 1: is truly an addiction. What does a carbonated beverage due 99 00:05:28,960 --> 00:05:32,200 Speaker 1: to counteract all the other positive changes I integrate into 100 00:05:32,200 --> 00:05:35,440 Speaker 1: my daily routine. Maybe some advice you have regarding this 101 00:05:35,800 --> 00:05:39,400 Speaker 1: will help me shake the habit. Let me start by saying, 102 00:05:39,520 --> 00:05:42,479 Speaker 1: I used to I don't know if addicted is the 103 00:05:42,560 --> 00:05:44,880 Speaker 1: right term, but I used to love diet soda too. 104 00:05:46,040 --> 00:05:49,720 Speaker 1: You know, I no one's perfect, and over the years 105 00:05:49,880 --> 00:05:52,800 Speaker 1: I have you know, cut down, cut out and try 106 00:05:52,839 --> 00:05:55,359 Speaker 1: to be as healthy as possible. I talk about eight twenty, 107 00:05:55,880 --> 00:05:59,359 Speaker 1: you know, being as healthy as possible, eating really good things, 108 00:05:59,400 --> 00:06:03,800 Speaker 1: drinking really good things of the time, enjoying and as 109 00:06:03,839 --> 00:06:06,560 Speaker 1: I've said on so many other shows, the healthier you get, 110 00:06:06,600 --> 00:06:10,960 Speaker 1: the less you crave the unhealthy things, and the more 111 00:06:11,040 --> 00:06:15,440 Speaker 1: you enjoy smaller portions when you do, you know, cake 112 00:06:15,560 --> 00:06:18,400 Speaker 1: things like that. Let me get right into the studies. Okay, 113 00:06:18,440 --> 00:06:19,920 Speaker 1: this is you know, because we're always going to back 114 00:06:19,920 --> 00:06:21,840 Speaker 1: it with the science. So there was a study super 115 00:06:21,839 --> 00:06:26,880 Speaker 1: recent February two thousand, nineteen American Heart Association's journal Stroke 116 00:06:27,720 --> 00:06:32,320 Speaker 1: Not Great, right, and the study title was Artificially Sweetened 117 00:06:32,360 --> 00:06:36,799 Speaker 1: Beverages and Stroke, Coronary heart Disease and All Cause Mortality 118 00:06:36,839 --> 00:06:39,640 Speaker 1: in the Women's Health Initiative. Okay, a bunch of people. 119 00:06:39,720 --> 00:06:44,320 Speaker 1: April two thousand seventeen. Study involved about five thousand adults 120 00:06:45,120 --> 00:06:47,840 Speaker 1: and older essentially, and they were asked to answer questions 121 00:06:47,880 --> 00:06:50,160 Speaker 1: about their eating and drinking habits, and then for the 122 00:06:50,200 --> 00:06:52,680 Speaker 1: next ten years they were uh they kept tabs on 123 00:06:52,760 --> 00:06:56,360 Speaker 1: them and specifically recording which of them suffered a stroke 124 00:06:56,520 --> 00:06:59,680 Speaker 1: or developed dementia. Here's the takeaway. In the end, researchers 125 00:06:59,760 --> 00:07:02,640 Speaker 1: learned that those who drank at least one artificially sweetened 126 00:07:02,839 --> 00:07:05,279 Speaker 1: drink per day were nearly three times more likely to 127 00:07:05,320 --> 00:07:07,840 Speaker 1: have a stroke or developed dementia compared to those who 128 00:07:07,920 --> 00:07:10,640 Speaker 1: drank less than one a week. Okay, and the findings 129 00:07:10,640 --> 00:07:13,280 Speaker 1: held up even after they adjusted for other factors such 130 00:07:13,320 --> 00:07:15,960 Speaker 1: as age and gender, calorie and take things like that, 131 00:07:16,080 --> 00:07:19,160 Speaker 1: all right. The data collected, though, did not disting, which 132 00:07:19,160 --> 00:07:22,600 Speaker 1: this is important, between between the types of artificial sweeteners 133 00:07:22,960 --> 00:07:25,720 Speaker 1: used in their drinks. Now, this is a common debate 134 00:07:26,120 --> 00:07:28,440 Speaker 1: artificial sweeteners. Are they good for you? Are they bad 135 00:07:28,480 --> 00:07:30,800 Speaker 1: for you? And many people will cite the studies and 136 00:07:30,840 --> 00:07:34,400 Speaker 1: say they are highly researched. Here's the takeaway. I'm just 137 00:07:34,440 --> 00:07:38,360 Speaker 1: gonna cut to the chase. Uh well, yes, just cut 138 00:07:38,400 --> 00:07:41,520 Speaker 1: to the chase really quickly. If there's some question about it, 139 00:07:42,280 --> 00:07:44,960 Speaker 1: whether it's an exercise, If there's an exercise where I 140 00:07:45,160 --> 00:07:48,400 Speaker 1: learned that you know, the risk is pretty high that 141 00:07:48,440 --> 00:07:51,040 Speaker 1: you might get injured. There are too many other options. 142 00:07:51,080 --> 00:07:53,120 Speaker 1: I'm not going to do that exercise. I go, wait 143 00:07:53,160 --> 00:07:57,320 Speaker 1: a minute, why am I gonna potentially risk getting hurt. Okay, 144 00:07:57,360 --> 00:08:00,360 Speaker 1: So that's this is what I read years ago as 145 00:08:00,400 --> 00:08:02,360 Speaker 1: well when I was drinking the diet sodas, and I go, 146 00:08:02,440 --> 00:08:06,160 Speaker 1: you know what, probably, yes, they're highly researched and and 147 00:08:06,760 --> 00:08:09,280 Speaker 1: but I'm not going to take that chance. So the 148 00:08:09,320 --> 00:08:12,440 Speaker 1: goal is to get you off them ideally, ideally, right, 149 00:08:12,560 --> 00:08:16,120 Speaker 1: and drink water and other healthier beverages instead. And I 150 00:08:16,160 --> 00:08:21,600 Speaker 1: get it. They are highly addictive. And here's why. Okay, 151 00:08:22,080 --> 00:08:26,880 Speaker 1: to realize this, and sugar free sodas contain substances that 152 00:08:27,000 --> 00:08:31,360 Speaker 1: sweetened up to from two hundred to six hundred times more. 153 00:08:31,560 --> 00:08:37,239 Speaker 1: They're sweeter two hundred and six hundred times sweeter than sugar. Okay. 154 00:08:37,280 --> 00:08:40,920 Speaker 1: So one other study, two thousand, fifteen study published in 155 00:08:40,960 --> 00:08:44,760 Speaker 1: the Journal of the American Geriatric Society found that people 156 00:08:44,760 --> 00:08:47,800 Speaker 1: who drank diet soda gained almost triple the abdominal fat 157 00:08:47,840 --> 00:08:51,240 Speaker 1: over nine years as those who didn't drink diet soda. Okay, 158 00:08:51,280 --> 00:08:55,360 Speaker 1: they analyzed data from almost eight hundred people and older. 159 00:08:56,000 --> 00:08:58,960 Speaker 1: Um again self reports, which is always kind of questionable. 160 00:08:59,320 --> 00:09:02,800 Speaker 1: But here's the thing, and this is so interesting what 161 00:09:02,920 --> 00:09:05,840 Speaker 1: these artificial sweeteners are doing, in my opinion, and what 162 00:09:05,920 --> 00:09:08,559 Speaker 1: a lot of the researchers believe as well. It's screwing 163 00:09:08,640 --> 00:09:12,839 Speaker 1: up the receptors in our brains. Our brains so they 164 00:09:12,880 --> 00:09:16,120 Speaker 1: trigger sweetness receptors in the brain, which causes our bodies 165 00:09:16,160 --> 00:09:19,400 Speaker 1: to prepare itself for for calories, right, and they don't 166 00:09:19,440 --> 00:09:22,080 Speaker 1: get the calories, but the body still craves them, and 167 00:09:22,120 --> 00:09:26,560 Speaker 1: so that may ultimately cause you to eat more and 168 00:09:26,559 --> 00:09:28,400 Speaker 1: gain weight because you're not gaining weight because of the 169 00:09:28,440 --> 00:09:31,280 Speaker 1: calories in the soda there aren't any. So in other words, 170 00:09:31,280 --> 00:09:34,880 Speaker 1: it's making you sweeter. It's screwing up our natural evolution. 171 00:09:35,600 --> 00:09:38,199 Speaker 1: And I love studying this stuff that doctor Daniel Lieberman 172 00:09:38,600 --> 00:09:41,480 Speaker 1: type guys out there who are doing the research into 173 00:09:41,480 --> 00:09:45,720 Speaker 1: this just so interesting. So it's screwing up our taste 174 00:09:45,720 --> 00:09:48,520 Speaker 1: buds and it's screwing up So it's ultimately because it 175 00:09:48,600 --> 00:09:52,120 Speaker 1: is about calories in calories out, it's making you hungrier, 176 00:09:52,720 --> 00:09:55,240 Speaker 1: and not everybody. It didn't make me hungrier. I don't 177 00:09:55,280 --> 00:09:58,800 Speaker 1: think I think gain weight when I drank diet soda 178 00:09:58,920 --> 00:10:02,240 Speaker 1: or lose weight when I opped. But we're all different. 179 00:10:02,640 --> 00:10:06,400 Speaker 1: So for some people it's just it's it's it's wreaking 180 00:10:06,480 --> 00:10:10,160 Speaker 1: havoc on our natural what we've evolved when we you know, 181 00:10:10,400 --> 00:10:13,400 Speaker 1: ate honey and things like that that were natural and 182 00:10:13,400 --> 00:10:15,959 Speaker 1: and sweet and had a certain amount of calories, and 183 00:10:16,040 --> 00:10:19,160 Speaker 1: then when you go to eat something that's higher calorie 184 00:10:19,200 --> 00:10:23,360 Speaker 1: but maybe not as sweet. That's the insidious nature of 185 00:10:23,440 --> 00:10:27,560 Speaker 1: processed foods and sweetened foods, and why ultimately try to 186 00:10:27,600 --> 00:10:31,560 Speaker 1: eat things that don't come into bag for the most part, 187 00:10:31,920 --> 00:10:36,600 Speaker 1: you know, fruits, vegetables, lean, sources of protein, natural foods 188 00:10:36,600 --> 00:10:41,240 Speaker 1: in their most natural state because that's what our bodies 189 00:10:41,559 --> 00:10:47,000 Speaker 1: have grown accustomed to over many, many years. And so 190 00:10:47,120 --> 00:10:49,800 Speaker 1: there you go. So with the diet soda, there could 191 00:10:49,840 --> 00:10:52,520 Speaker 1: be some health implications. Studies are showing that that's not good. 192 00:10:52,840 --> 00:10:55,559 Speaker 1: And then when it comes to weight loss and satiety 193 00:10:55,600 --> 00:10:57,760 Speaker 1: and kind of screwing up your taste buds with the 194 00:10:57,760 --> 00:11:00,200 Speaker 1: sweeteners and stuff like that not good. So when I 195 00:11:00,280 --> 00:11:04,960 Speaker 1: went off it, I switched to um carbonated water, you know, 196 00:11:05,080 --> 00:11:08,439 Speaker 1: bubbly water, because I wanted that kind of a carbonation fix. 197 00:11:09,040 --> 00:11:12,560 Speaker 1: So that was we never quit things outright. People, you know, 198 00:11:12,640 --> 00:11:14,760 Speaker 1: the cold turkey thing for the most part doesn't work 199 00:11:14,800 --> 00:11:17,600 Speaker 1: for the vast majority of people. So you substitute something, 200 00:11:17,600 --> 00:11:20,160 Speaker 1: and it's small, small steps so I went from diet 201 00:11:20,200 --> 00:11:23,440 Speaker 1: so to personally this is my personal, you know experience, 202 00:11:23,760 --> 00:11:27,079 Speaker 1: to club soda type beverages and then just to water. 203 00:11:27,520 --> 00:11:31,240 Speaker 1: So I weaned myself off and it's hard, it's challenging. 204 00:11:31,920 --> 00:11:35,440 Speaker 1: So there you go. So because of the sweetness, because 205 00:11:35,480 --> 00:11:40,319 Speaker 1: of the potential potential. Again, it's a tricky subject because 206 00:11:40,480 --> 00:11:43,040 Speaker 1: it's researched and they say it's it's healthy, it's safe. 207 00:11:43,120 --> 00:11:47,120 Speaker 1: Rather I'm going to switch to something else. Why not? Right, 208 00:11:47,160 --> 00:11:49,400 Speaker 1: So there you go. Hopefully you can kick it too. 209 00:11:49,640 --> 00:11:53,880 Speaker 1: It's not helping us, right, Um, get your caffeine from 210 00:11:54,040 --> 00:11:58,440 Speaker 1: great sources like green tea and coffee. Listen to my 211 00:11:58,520 --> 00:12:01,760 Speaker 1: show on supplements, the my four favorite supplements and I 212 00:12:01,760 --> 00:12:03,600 Speaker 1: will actually get to that as well because it ties 213 00:12:03,600 --> 00:12:06,280 Speaker 1: it in another question here, So thank you for that question. Alright, 214 00:12:06,400 --> 00:12:10,160 Speaker 1: diet soda, Uh yeah, try to try to cut it out. 215 00:12:10,280 --> 00:12:13,040 Speaker 1: It'll take some time, give yourself time, but ideally to 216 00:12:13,040 --> 00:12:15,120 Speaker 1: be as healthy as possible. Probably don't want to drink those, 217 00:12:15,559 --> 00:12:19,439 Speaker 1: that's my personal take alright. Question number two warm up 218 00:12:19,520 --> 00:12:21,640 Speaker 1: cool down? Can you do a podcast on what your 219 00:12:21,640 --> 00:12:25,760 Speaker 1: warm up and cool down for cardio exercises? And in parentheses, 220 00:12:25,760 --> 00:12:27,760 Speaker 1: this person said running, So I assume the warm up 221 00:12:27,800 --> 00:12:32,199 Speaker 1: cool down for running really interesting, simple kind of concept. 222 00:12:32,440 --> 00:12:34,560 Speaker 1: If you are going out low level running, like if 223 00:12:34,559 --> 00:12:37,240 Speaker 1: you're a half marathon or marathon, or you're generally not 224 00:12:37,240 --> 00:12:40,199 Speaker 1: gonna pull a muscle just going out and running. It's 225 00:12:40,280 --> 00:12:45,760 Speaker 1: low level. So static stretching before exercise has been kind 226 00:12:45,760 --> 00:12:48,439 Speaker 1: of put to the side. We don't need to do 227 00:12:48,600 --> 00:12:52,920 Speaker 1: a lot if any of the traditional old school touch 228 00:12:52,960 --> 00:12:56,360 Speaker 1: your toes, hold that reach, hold the static stretching, holding 229 00:12:56,400 --> 00:12:59,600 Speaker 1: stretches for a certain amount of time. The research shows 230 00:12:59,640 --> 00:13:04,240 Speaker 1: you do that after exercise. And yes there's conflicting research, 231 00:13:04,320 --> 00:13:09,720 Speaker 1: but the majority the strong stuff for our purposes evidence 232 00:13:10,000 --> 00:13:15,360 Speaker 1: is muscles get tight. Muscles get tight, so tightness leads 233 00:13:15,400 --> 00:13:20,000 Speaker 1: to dysfunction. Dysfunction leads to problems. Right, So before exercise 234 00:13:20,040 --> 00:13:23,160 Speaker 1: the warm up cool down, unless you are doing speed work, 235 00:13:23,240 --> 00:13:25,959 Speaker 1: Now that changes everything. If you are someone who's really 236 00:13:26,000 --> 00:13:28,680 Speaker 1: pushing it, you know, you're you're racing, you're doing five 237 00:13:28,760 --> 00:13:31,640 Speaker 1: K races. The faster you go, the more the warm 238 00:13:31,679 --> 00:13:35,920 Speaker 1: up is important because you're asking your body to fire 239 00:13:36,000 --> 00:13:39,000 Speaker 1: the muscles quickly, and that's where muscles get pulled. That's 240 00:13:39,040 --> 00:13:42,360 Speaker 1: why sprinters generally you know, you'll see someone take off 241 00:13:42,360 --> 00:13:44,440 Speaker 1: on a hundred yard dash the Olympics and then all 242 00:13:44,440 --> 00:13:47,000 Speaker 1: of a sudden grab their hamstrings. So that's much more. 243 00:13:47,000 --> 00:13:50,400 Speaker 1: You're not gonna generally see someone running a marathon. Front 244 00:13:50,400 --> 00:13:54,400 Speaker 1: guys are different, um, but and and grab the hamstring 245 00:13:54,400 --> 00:13:57,720 Speaker 1: in the same way. The warm up for low intensity 246 00:13:57,800 --> 00:14:00,679 Speaker 1: running is just that running. That's pretty about your warm up. 247 00:14:00,720 --> 00:14:03,840 Speaker 1: But here's the other thing you can do to other things. Actually, 248 00:14:04,080 --> 00:14:06,800 Speaker 1: so foam roller. When it first came out, that was 249 00:14:06,960 --> 00:14:10,079 Speaker 1: generally used after exercise. But you can spend a couple 250 00:14:10,080 --> 00:14:13,520 Speaker 1: of minutes just foam rolling your quads, your hamstrings, and 251 00:14:13,559 --> 00:14:15,840 Speaker 1: your calves and and your hips, your I T band, 252 00:14:16,480 --> 00:14:19,480 Speaker 1: So that's a great potential warm up. Spend a couple 253 00:14:19,520 --> 00:14:22,160 Speaker 1: of minutes, not a lot, you know, thirty to sixty 254 00:14:22,200 --> 00:14:25,920 Speaker 1: seconds on your hamstrings, thirty seconds, sixty seconds on your 255 00:14:25,960 --> 00:14:28,880 Speaker 1: I T band. That's the side of your legs, your calves, 256 00:14:29,000 --> 00:14:33,240 Speaker 1: those four main areas. You can only also use something 257 00:14:33,280 --> 00:14:36,560 Speaker 1: called the stick. There's many different versions, so the foam roller, 258 00:14:36,680 --> 00:14:41,560 Speaker 1: you use your body weight to self massage essentially, or 259 00:14:41,600 --> 00:14:44,120 Speaker 1: you can hold a stick type device in your hand 260 00:14:44,200 --> 00:14:46,440 Speaker 1: and roll it on your muscles great way to kind 261 00:14:46,440 --> 00:14:48,880 Speaker 1: of loosen up the muscles, the fasha, get the blood 262 00:14:48,920 --> 00:14:53,920 Speaker 1: flow going, and then low level activity aerobic activity all right, 263 00:14:53,960 --> 00:14:57,480 Speaker 1: and then the final thing are running drills. So I've 264 00:14:57,480 --> 00:14:59,840 Speaker 1: done a camp on held a camp on Nantucket for 265 00:14:59,880 --> 00:15:02,080 Speaker 1: oh for twenty years now, and we have not had 266 00:15:02,160 --> 00:15:07,040 Speaker 1: one major issue because we start every and you're running 267 00:15:07,080 --> 00:15:10,320 Speaker 1: in the sand, so that is really kind of challenging 268 00:15:10,360 --> 00:15:13,120 Speaker 1: to the body. But we spend the first ten to 269 00:15:13,160 --> 00:15:17,080 Speaker 1: fifteen minutes doing running drills in the sand, and it 270 00:15:17,120 --> 00:15:20,720 Speaker 1: serves so many purposes. Were burning calories, you're warming up, 271 00:15:21,360 --> 00:15:24,920 Speaker 1: you're actually working on balancing coordination. So running drills, if 272 00:15:24,960 --> 00:15:27,520 Speaker 1: you don't know what they are, they are things like 273 00:15:27,640 --> 00:15:34,800 Speaker 1: skipping right, high knees, butt kicks, side shuffle, running backwards 274 00:15:34,840 --> 00:15:39,960 Speaker 1: even and karaoke karaoke karaoke krrie, not the singing kind, 275 00:15:40,440 --> 00:15:42,920 Speaker 1: the right foot in front of the left, left foot 276 00:15:42,920 --> 00:15:45,920 Speaker 1: in front of the right, right running sideways and alternating. 277 00:15:46,960 --> 00:15:51,080 Speaker 1: Those are great drills and again more to be done 278 00:15:51,160 --> 00:15:56,640 Speaker 1: when you are running at higher intensities, and that actually 279 00:15:56,720 --> 00:16:02,400 Speaker 1: if you're playing sports, soccer, tennis, so important, especially as 280 00:16:02,400 --> 00:16:06,440 Speaker 1: we get older. You know, if you're doing basketball, tennis, paddle, 281 00:16:06,720 --> 00:16:09,680 Speaker 1: these sports that that not only require sudden starts and stops, 282 00:16:09,800 --> 00:16:12,480 Speaker 1: but a lot of lateral movements. Doing what I just 283 00:16:12,520 --> 00:16:16,640 Speaker 1: described the running drills, because that is also serving two purposes. 284 00:16:16,640 --> 00:16:19,480 Speaker 1: It's getting the blood flow, which is so important. That's 285 00:16:19,480 --> 00:16:22,640 Speaker 1: what's taken the place of the static stretching. You warm 286 00:16:22,680 --> 00:16:24,880 Speaker 1: up your muscles by getting the blood flow to those muscles, 287 00:16:25,200 --> 00:16:28,560 Speaker 1: low level, full body aerobic activity prior to what you're 288 00:16:28,600 --> 00:16:33,520 Speaker 1: going to do. That will help prevent injury. Warming your 289 00:16:33,560 --> 00:16:39,000 Speaker 1: body up, not asking it to go from zero to sixty. Okay, 290 00:16:39,200 --> 00:16:41,760 Speaker 1: so the running drills, and then finally at the end, 291 00:16:41,880 --> 00:16:44,480 Speaker 1: this is very interesting, you want to actually and again 292 00:16:44,800 --> 00:16:48,240 Speaker 1: the more intense your workout, the more you want that 293 00:16:48,320 --> 00:16:51,560 Speaker 1: cool down because that actually helps your body flush the 294 00:16:51,560 --> 00:16:54,680 Speaker 1: waste products, the lactic acid out of your body. Now 295 00:16:54,680 --> 00:16:58,520 Speaker 1: I'm going to do there's so much misinformation about lactic acid. 296 00:16:58,800 --> 00:17:01,320 Speaker 1: So when you'll see miss ds, therapists and people say 297 00:17:01,360 --> 00:17:04,840 Speaker 1: get the massage at day after your event, let's say 298 00:17:04,880 --> 00:17:06,960 Speaker 1: like a marathon to get the lactic acid out of 299 00:17:07,000 --> 00:17:09,760 Speaker 1: your system. Well it's gone. It's gone in a couple 300 00:17:09,760 --> 00:17:13,480 Speaker 1: of hours if that. But if you are doing speedwork 301 00:17:13,480 --> 00:17:15,880 Speaker 1: at the track, if you're doing interval training on a treadmill, 302 00:17:15,920 --> 00:17:19,160 Speaker 1: things like that. You don't want to go from six 303 00:17:19,359 --> 00:17:21,560 Speaker 1: to zero. You actually want to spend three to five 304 00:17:21,560 --> 00:17:26,199 Speaker 1: more minutes generally speaking, lower level activity. Okay, So have 305 00:17:26,280 --> 00:17:29,080 Speaker 1: that warm up three to five minutes super easy than 306 00:17:29,160 --> 00:17:32,679 Speaker 1: if you're doing your intervals. You do your intervals, and 307 00:17:32,680 --> 00:17:35,879 Speaker 1: then three to five minutes generally speaking, again, cool down, 308 00:17:36,520 --> 00:17:40,160 Speaker 1: get that blood flow, let the heart rate come down slower, 309 00:17:41,560 --> 00:17:45,639 Speaker 1: more slowly, and flush the waste products out of your body. 310 00:17:46,000 --> 00:17:47,719 Speaker 1: But for the vast majority of people who are just 311 00:17:47,760 --> 00:17:52,399 Speaker 1: walking or jogging at a slow pace, low intensity, that 312 00:17:52,560 --> 00:17:55,280 Speaker 1: in and of itself is for the most part the 313 00:17:55,400 --> 00:17:57,800 Speaker 1: warm up and the cool down. All right, So foam 314 00:17:57,920 --> 00:18:00,720 Speaker 1: roller and the stick you do that fore end after 315 00:18:00,800 --> 00:18:04,560 Speaker 1: great idea. Loosen up the muscles both both times. Running 316 00:18:04,640 --> 00:18:08,760 Speaker 1: drills awesome. And for you who have kids who are 317 00:18:08,800 --> 00:18:13,320 Speaker 1: playing tennis, hockey, any sport like that, those running drills 318 00:18:13,359 --> 00:18:16,720 Speaker 1: are for everybody, for everyone. I have my kids do them. 319 00:18:16,960 --> 00:18:21,080 Speaker 1: And then finally, that easy cool down is especially important 320 00:18:21,240 --> 00:18:23,959 Speaker 1: the harder your workout is. And there you go, thank you. 321 00:18:24,200 --> 00:18:27,359 Speaker 1: That's a great question. Warm up, cool down, warmed the 322 00:18:27,400 --> 00:18:30,919 Speaker 1: body up through full body aerobic activity, cool down the 323 00:18:30,960 --> 00:18:36,760 Speaker 1: same way, and use those self massage techniques before and after, 324 00:18:37,359 --> 00:18:40,360 Speaker 1: and static stretching again at the end. Your muscles are tight, 325 00:18:40,800 --> 00:18:43,760 Speaker 1: spend a couple of minutes doing those quick stretches like 326 00:18:43,880 --> 00:18:45,960 Speaker 1: everything else I talk about. By the way, it's not 327 00:18:46,040 --> 00:18:50,159 Speaker 1: a lot. It's a couple of minutes done consistently. And 328 00:18:50,200 --> 00:18:52,119 Speaker 1: the people I coached over the years who had the 329 00:18:52,160 --> 00:18:56,320 Speaker 1: most success did these things consistently. A little bit of 330 00:18:56,320 --> 00:18:58,560 Speaker 1: foam rolling, a little bit of the running drills when 331 00:18:58,560 --> 00:19:01,719 Speaker 1: they needed to, a little bit of the static stretching 332 00:19:01,720 --> 00:19:05,240 Speaker 1: at the end, but consistently. All Right, you know what, 333 00:19:05,359 --> 00:19:07,440 Speaker 1: let's take one more quick break and we come back. 334 00:19:07,440 --> 00:19:09,679 Speaker 1: We're gonna talk about heart rate. This is another great 335 00:19:09,720 --> 00:19:12,560 Speaker 1: topic with so much bad information. You're gonna be shocked 336 00:19:13,160 --> 00:19:15,800 Speaker 1: that that that to twenty minus your age when I'm 337 00:19:15,840 --> 00:19:17,880 Speaker 1: gonna tell you about that. All right, one more quick break. 338 00:19:17,920 --> 00:19:33,680 Speaker 1: We'll be right back, and we are back talking about 339 00:19:34,200 --> 00:19:38,719 Speaker 1: listener questions, listener mail bag. First episode. I will do 340 00:19:38,760 --> 00:19:42,320 Speaker 1: many of these, So keep commenting, keep rating the show, please, 341 00:19:42,359 --> 00:19:45,040 Speaker 1: and by the way, do hashtag fitness disrupted on any 342 00:19:45,080 --> 00:19:47,440 Speaker 1: of your social media and we'll find it that way 343 00:19:47,480 --> 00:19:50,400 Speaker 1: as well. So comment what if you're posting different places, 344 00:19:50,520 --> 00:19:54,360 Speaker 1: use the hashtag fitness disrupted, and we'll really start to connect. 345 00:19:54,359 --> 00:19:59,119 Speaker 1: And it's all about helping you achieve your goals and 346 00:19:59,200 --> 00:20:01,840 Speaker 1: know that, no, that that's what this is about, all right, 347 00:20:01,880 --> 00:20:05,199 Speaker 1: based on the science. So speaking of science, all right, 348 00:20:05,240 --> 00:20:11,000 Speaker 1: this is like crazy target heart rate. There are many formulas, 349 00:20:11,040 --> 00:20:13,040 Speaker 1: and back when I was getting all the certifications and 350 00:20:13,040 --> 00:20:16,359 Speaker 1: getting my master's degree, but those certifications, we all learned 351 00:20:16,640 --> 00:20:19,000 Speaker 1: these different formulas. We had to memorize them. And then 352 00:20:19,040 --> 00:20:22,040 Speaker 1: I started coaching people and working with clients, thousands of 353 00:20:22,160 --> 00:20:25,200 Speaker 1: clients over the years, through personal training one on one, 354 00:20:25,240 --> 00:20:29,360 Speaker 1: through my camps, through lectures and all these different things clinics. 355 00:20:29,720 --> 00:20:34,600 Speaker 1: What I found was really inaccurate, like ridiculously inaccurate, for 356 00:20:34,720 --> 00:20:37,600 Speaker 1: the vast majority of people I worked with. So let 357 00:20:37,600 --> 00:20:41,520 Speaker 1: me give you a study Journal of Exercise Physiology, May 358 00:20:41,600 --> 00:20:45,240 Speaker 1: two thousand two, and the title is the Surprising History 359 00:20:45,400 --> 00:20:49,399 Speaker 1: of the heart Rate max Towns your Age Equation. Now 360 00:20:49,440 --> 00:20:51,880 Speaker 1: I'm gonna read this verbatim because it's so important, all right, 361 00:20:52,200 --> 00:20:55,159 Speaker 1: And it goes to, again, we have the studies and 362 00:20:55,200 --> 00:20:58,119 Speaker 1: then we have the anecdotal from so there's stuff we 363 00:20:58,240 --> 00:21:00,840 Speaker 1: learn in in the laboratory, and there's stuff we learned 364 00:21:00,840 --> 00:21:04,000 Speaker 1: in the field, and far too often there's no blending 365 00:21:04,040 --> 00:21:07,040 Speaker 1: of the two. And you can't just have one because 366 00:21:07,520 --> 00:21:10,360 Speaker 1: very hard to replicate so much of exercise and especially 367 00:21:10,400 --> 00:21:13,800 Speaker 1: diet in a laboratory. And we can't just take what happens, 368 00:21:13,840 --> 00:21:16,360 Speaker 1: you know, and equals one. And that's what a problem. 369 00:21:16,440 --> 00:21:18,359 Speaker 1: So often if someone will say, well, here's what worked 370 00:21:18,359 --> 00:21:21,320 Speaker 1: for me, so it has to work for you. Well know, okay, 371 00:21:21,359 --> 00:21:24,880 Speaker 1: So Journal of Exercise Physiology, this is their take. They 372 00:21:25,000 --> 00:21:27,520 Speaker 1: looked at the heart rate formula to your age that 373 00:21:27,640 --> 00:21:31,360 Speaker 1: is used across the board pretty much okay. The estimation 374 00:21:31,400 --> 00:21:34,000 Speaker 1: of maximal heart rate has been a feature of exercise 375 00:21:34,040 --> 00:21:38,520 Speaker 1: physiology and related applied sciences since the late nineteen thirties. 376 00:21:39,080 --> 00:21:41,359 Speaker 1: The estimation of heart rate max has been largely based 377 00:21:41,400 --> 00:21:44,760 Speaker 1: on the formula heart rate max equals to is your age. 378 00:21:45,080 --> 00:21:48,520 Speaker 1: This equation is often presented in textbooks without explanation or 379 00:21:48,600 --> 00:21:52,040 Speaker 1: citation to original research. In addition to the formula and 380 00:21:52,080 --> 00:21:56,160 Speaker 1: related concepts are included in most certification exams every single 381 00:21:56,160 --> 00:21:59,679 Speaker 1: one I took over the years within sports medicine, exercise physiology, 382 00:21:59,680 --> 00:22:03,480 Speaker 1: and fitness. Despite the acceptance of this formula. Here we go. People, 383 00:22:03,760 --> 00:22:07,320 Speaker 1: Research spanning more than two decades reveals the large error 384 00:22:07,680 --> 00:22:12,240 Speaker 1: inherent in the estimation of harret max. Ironically, inquiry into 385 00:22:12,280 --> 00:22:14,600 Speaker 1: the history of this formula reveals that it was not 386 00:22:14,680 --> 00:22:18,480 Speaker 1: developed from original research, but resulted from observation based on 387 00:22:18,560 --> 00:22:23,440 Speaker 1: data from approximately eleven references consisting of published, researched or 388 00:22:23,560 --> 00:22:29,359 Speaker 1: unpublished scientific compilations. Okay. Consequently, the formula harrd max equals 389 00:22:30,080 --> 00:22:33,200 Speaker 1: the age has no scientific merit for use in exercise, 390 00:22:33,200 --> 00:22:37,359 Speaker 1: physiology and related fields. All right. A brief review of 391 00:22:37,400 --> 00:22:41,000 Speaker 1: the of alternate heart rate max prediction formulas revealed that 392 00:22:41,040 --> 00:22:45,280 Speaker 1: the majority of age based univerate prediction equations also have 393 00:22:45,400 --> 00:22:49,400 Speaker 1: a large prediction error or have large prediction errors. Yes. Um, 394 00:22:49,440 --> 00:22:52,960 Speaker 1: clearly more research needs to be done. Okay, so you 395 00:22:53,040 --> 00:22:57,040 Speaker 1: go great, Now what now this is a great example 396 00:22:57,160 --> 00:23:02,119 Speaker 1: of since it is so individualized. I mean I had guys, 397 00:23:02,119 --> 00:23:05,480 Speaker 1: not many, but there were enough that would hit They 398 00:23:05,480 --> 00:23:08,560 Speaker 1: would be thirty year old people and they're hitting heart 399 00:23:08,640 --> 00:23:12,520 Speaker 1: rates above two hundred and and they're not killing themselves 400 00:23:13,480 --> 00:23:18,120 Speaker 1: and vice versa. So that to your age and even 401 00:23:18,119 --> 00:23:19,399 Speaker 1: the other ones. I was gonna give you the other 402 00:23:19,400 --> 00:23:22,000 Speaker 1: ones but you know what, they're still they're a little better, 403 00:23:22,040 --> 00:23:24,760 Speaker 1: but they're not the best the best way. So you go, okay, enough, 404 00:23:25,119 --> 00:23:27,720 Speaker 1: how do we do it? You? You you test yourself. Now, 405 00:23:27,760 --> 00:23:29,920 Speaker 1: if you are that into it and you're a high 406 00:23:29,960 --> 00:23:31,720 Speaker 1: level athlete or you're someone at the time and the 407 00:23:31,760 --> 00:23:34,520 Speaker 1: means and the desire, you go to a laboratory and 408 00:23:34,560 --> 00:23:36,960 Speaker 1: you get tested on a treadmill and a bike if 409 00:23:36,960 --> 00:23:40,080 Speaker 1: you want, if you're a triathlete, but you get your zones, 410 00:23:41,160 --> 00:23:44,480 Speaker 1: and it's generally like hundred hundred fifty dollars depending on 411 00:23:44,480 --> 00:23:47,240 Speaker 1: where you go. But if you want to know specifically 412 00:23:47,280 --> 00:23:48,520 Speaker 1: that's how you do it, you go, I don't want 413 00:23:48,520 --> 00:23:49,879 Speaker 1: to do that. I don't want to spend the money. 414 00:23:50,119 --> 00:23:53,960 Speaker 1: You can do it yourself. All right, we're talking about 415 00:23:54,680 --> 00:23:57,960 Speaker 1: let me read the question, by the way, so we're 416 00:23:57,960 --> 00:24:00,560 Speaker 1: talking about target heart rate. Here's the question. I didn't 417 00:24:00,640 --> 00:24:02,320 Speaker 1: know how else to reach you. This is the way 418 00:24:02,320 --> 00:24:04,160 Speaker 1: to do it. This was in the comment section. Could 419 00:24:04,200 --> 00:24:06,840 Speaker 1: you please discuss max's heart rate for running? I'm forty 420 00:24:06,880 --> 00:24:10,160 Speaker 1: seven and still knew it running. I recently hit one 421 00:24:10,240 --> 00:24:12,640 Speaker 1: sixty two while running, and it freaked me out, knowing 422 00:24:12,680 --> 00:24:15,160 Speaker 1: that my max should be one seventy three, I felt 423 00:24:15,160 --> 00:24:17,159 Speaker 1: a little pain in the chest but recovered fine. Is 424 00:24:17,160 --> 00:24:19,720 Speaker 1: this dangerous? I have to say, first of all, you 425 00:24:19,800 --> 00:24:21,919 Speaker 1: felt pain in the chest. That scares me, But that 426 00:24:21,960 --> 00:24:24,720 Speaker 1: could just be and often is It's just hard. Right. 427 00:24:25,320 --> 00:24:27,520 Speaker 1: You have to get a physical, you have to get 428 00:24:27,520 --> 00:24:30,760 Speaker 1: clearance from your doctor to exercise. Can't say that enough. 429 00:24:31,640 --> 00:24:33,600 Speaker 1: When that is done though, and you have been cleared 430 00:24:33,640 --> 00:24:36,359 Speaker 1: and you don't have any heart issues, the body is 431 00:24:36,400 --> 00:24:39,160 Speaker 1: a really smart machine. So this is why so often 432 00:24:39,160 --> 00:24:41,159 Speaker 1: people would say to me, oh my gosh, Tom, I 433 00:24:41,240 --> 00:24:43,639 Speaker 1: hit ex heart rate and they either freaked out or 434 00:24:43,680 --> 00:24:46,080 Speaker 1: thought they were real fit and what it didn't matter 435 00:24:46,359 --> 00:24:48,480 Speaker 1: because it's the formula go I don't. It doesn't mean 436 00:24:48,520 --> 00:24:53,440 Speaker 1: anything to me. So you need to really this isn't 437 00:24:53,600 --> 00:24:57,000 Speaker 1: where you are an experiment of one. And so if 438 00:24:57,040 --> 00:24:59,560 Speaker 1: you're truly into the heart rate, then you you want 439 00:24:59,560 --> 00:25:01,960 Speaker 1: to test it over time yourself. So where a horred 440 00:25:02,040 --> 00:25:04,680 Speaker 1: monitor is my point generally the chest strap. Let me 441 00:25:04,720 --> 00:25:06,400 Speaker 1: say this too. By the way, they are now coming 442 00:25:06,400 --> 00:25:07,960 Speaker 1: out with the watch. I have one on right now 443 00:25:08,160 --> 00:25:11,199 Speaker 1: where it does risk based heart rate. I found it 444 00:25:11,240 --> 00:25:14,639 Speaker 1: to be really really inaccurate, especially the harder I work 445 00:25:14,920 --> 00:25:17,600 Speaker 1: Now that's an experiment of one, but I've found this 446 00:25:17,680 --> 00:25:20,640 Speaker 1: with some other people as well. So if you're into 447 00:25:20,640 --> 00:25:23,879 Speaker 1: harrate like this guy, okay, and you want to start 448 00:25:24,040 --> 00:25:27,359 Speaker 1: learning your zones, you wear the chest strap and a watch. 449 00:25:27,440 --> 00:25:30,320 Speaker 1: And the thing is they are super inexpensive. Now, if 450 00:25:30,359 --> 00:25:32,280 Speaker 1: you just get that, and so let me give so 451 00:25:32,320 --> 00:25:34,880 Speaker 1: the gold standard for mind finding. Your maximum heart rate 452 00:25:34,920 --> 00:25:36,760 Speaker 1: is still a stress test in the laboratory, all right, 453 00:25:36,920 --> 00:25:38,600 Speaker 1: but you can do it on your own with your 454 00:25:38,600 --> 00:25:40,920 Speaker 1: own horred monitor. Now, if you're a runner, and I 455 00:25:41,000 --> 00:25:42,480 Speaker 1: know many of you are not, but this guy is, 456 00:25:42,520 --> 00:25:44,240 Speaker 1: so let me give you it. You go to a 457 00:25:44,280 --> 00:25:47,000 Speaker 1: track and you run a mile or two, You warm up, 458 00:25:47,040 --> 00:25:49,440 Speaker 1: get the body warmed up right, and then you maybe 459 00:25:49,440 --> 00:25:53,200 Speaker 1: do one more mile, little harder, comfortably hard pace okay, 460 00:25:53,320 --> 00:25:57,280 Speaker 1: And then you want to do one or two lapps, 461 00:25:57,280 --> 00:25:59,919 Speaker 1: going as hard as you can. With your final lap 462 00:26:00,000 --> 00:26:03,159 Speaker 1: app as hard as you can, that highest number you 463 00:26:03,240 --> 00:26:05,280 Speaker 1: hit is gonna be close to your maximum heart rate, 464 00:26:05,680 --> 00:26:08,439 Speaker 1: your maximum heart rate. So, in other words, you want 465 00:26:08,440 --> 00:26:12,159 Speaker 1: to push yourself super hard and do it. I know 466 00:26:12,200 --> 00:26:14,359 Speaker 1: it doesn't feel great, but if you're into the numbers, 467 00:26:14,520 --> 00:26:18,080 Speaker 1: do that once or twice, maybe three times over you know, 468 00:26:18,119 --> 00:26:20,919 Speaker 1: a couple of months. But the more you wear that 469 00:26:21,040 --> 00:26:24,239 Speaker 1: heart rate monitor, if you're taking group cycling class, if 470 00:26:24,240 --> 00:26:28,080 Speaker 1: you're cycling at home, where that heart rate monitor and 471 00:26:28,200 --> 00:26:30,320 Speaker 1: start to look at your data. And here's the crazy 472 00:26:30,359 --> 00:26:33,560 Speaker 1: great thing. Now these apps that stores everything so you 473 00:26:33,560 --> 00:26:35,159 Speaker 1: can look back. I went for a run yesterday by 474 00:26:35,160 --> 00:26:38,200 Speaker 1: the way way off. If I used the two twenty, 475 00:26:38,359 --> 00:26:42,520 Speaker 1: I was hitting So I am fifty years old. The 476 00:26:42,560 --> 00:26:47,119 Speaker 1: age says one seventy right would be my max. Guess what. 477 00:26:47,800 --> 00:26:50,040 Speaker 1: I wasn't running that fast and I was way up 478 00:26:50,080 --> 00:26:52,479 Speaker 1: in the one sixties for most of the time. Now 479 00:26:52,480 --> 00:26:56,600 Speaker 1: I'm heavier, which is making my heart rate higher. And 480 00:26:56,640 --> 00:26:58,840 Speaker 1: here's one final way. If you're like, okay, I want 481 00:26:58,840 --> 00:27:00,439 Speaker 1: to go to the track, I don't to do that. 482 00:27:01,080 --> 00:27:03,000 Speaker 1: My way of doing it to start to dial in. 483 00:27:03,080 --> 00:27:06,320 Speaker 1: It's not ACTRED, but it's gonna be much closer than 484 00:27:06,359 --> 00:27:09,879 Speaker 1: if you use some of these formulas. It's hills. And 485 00:27:09,920 --> 00:27:11,880 Speaker 1: I've talked about hill workouts how much I love them 486 00:27:11,920 --> 00:27:16,320 Speaker 1: for everybody walkers, regardless of your you know, walking, running goals, whatever. 487 00:27:16,440 --> 00:27:22,439 Speaker 1: Hills just phenomenal, inexpensive way to to burn calories, strengthen 488 00:27:22,480 --> 00:27:25,280 Speaker 1: your body. Do everything we want to do. So if 489 00:27:25,320 --> 00:27:27,400 Speaker 1: you're like I want to know my max heart rate 490 00:27:27,520 --> 00:27:30,679 Speaker 1: or get close to it, do a mile, you know, 491 00:27:30,800 --> 00:27:35,840 Speaker 1: go for a jog, fast walk, whatever for minutes, end 492 00:27:35,880 --> 00:27:38,360 Speaker 1: up at a hill, run up and down that hill 493 00:27:38,440 --> 00:27:42,240 Speaker 1: generally thirty seconds or so. Steep hill, do a couple 494 00:27:42,520 --> 00:27:44,960 Speaker 1: and then that final you know, if you do maybe 495 00:27:45,080 --> 00:27:48,080 Speaker 1: three or four half speed and then do one or 496 00:27:48,119 --> 00:27:50,360 Speaker 1: two more, run up that hill as hard as you can, 497 00:27:50,840 --> 00:27:52,880 Speaker 1: you're gonna find pretty close to your max heart rate. 498 00:27:53,320 --> 00:27:55,760 Speaker 1: So you're gonna do this in the field quote unquote, 499 00:27:56,440 --> 00:27:58,040 Speaker 1: and you're gonna get your max heart right. You can 500 00:27:58,040 --> 00:27:59,920 Speaker 1: do it on a bike. To know that this is 501 00:28:00,160 --> 00:28:04,040 Speaker 1: interesting getting a little deeper into the science. But generally speaking, 502 00:28:04,080 --> 00:28:06,359 Speaker 1: most people's heart rate on the bike is going to 503 00:28:06,520 --> 00:28:10,200 Speaker 1: be a little bit lower than running because they're supported. 504 00:28:10,560 --> 00:28:13,879 Speaker 1: Now here's the kicker. Not always. I had clients I 505 00:28:13,920 --> 00:28:16,680 Speaker 1: used to coach for a triathlon where their max harry 506 00:28:16,760 --> 00:28:18,639 Speaker 1: on the bike in the run were the same. But 507 00:28:19,200 --> 00:28:22,640 Speaker 1: science says that it should for many people be maybe 508 00:28:22,640 --> 00:28:24,560 Speaker 1: a little bit lower. But there you go. If you're 509 00:28:24,600 --> 00:28:26,520 Speaker 1: not a runner, you're a cyclist, as so many people 510 00:28:26,560 --> 00:28:29,560 Speaker 1: are at home where that heart rate monitor. What number 511 00:28:29,560 --> 00:28:33,120 Speaker 1: are you hitting during those really hard intervals, short all 512 00:28:33,119 --> 00:28:35,919 Speaker 1: out intervals. That's gonna be close to your max Harry. 513 00:28:36,040 --> 00:28:38,160 Speaker 1: So there you go. You're gonna get it on your own, 514 00:28:38,800 --> 00:28:41,280 Speaker 1: you know, to t monitor age. Even the other formulas 515 00:28:41,360 --> 00:28:44,280 Speaker 1: not super accurate. You know, you can start using resting 516 00:28:44,320 --> 00:28:46,800 Speaker 1: heart rate. There's a formula for that. Was gonna give 517 00:28:46,800 --> 00:28:49,360 Speaker 1: you it in the weeds. Uh, you know a little 518 00:28:49,400 --> 00:28:52,680 Speaker 1: too much. But my my resting heart rate is is 519 00:28:52,720 --> 00:28:56,480 Speaker 1: forty because I've been doing endurance racing for years. Uh. 520 00:28:56,520 --> 00:28:58,680 Speaker 1: That is going to change things as well. So that 521 00:28:58,840 --> 00:29:01,680 Speaker 1: is why doing it on your own, wearing a heart 522 00:29:01,760 --> 00:29:04,600 Speaker 1: rate monitor if you're into it. Um, and again, don't 523 00:29:04,680 --> 00:29:08,600 Speaker 1: worry about if even cleared for exercise. UM, your body 524 00:29:08,720 --> 00:29:12,560 Speaker 1: will slow down when it needs to. There you go, 525 00:29:13,120 --> 00:29:15,959 Speaker 1: all right, great questions, Here we go, Here we go. 526 00:29:16,040 --> 00:29:20,120 Speaker 1: Let me see where we are. Okay, Uh, pre workout question. Um, 527 00:29:20,280 --> 00:29:22,440 Speaker 1: you should add an episode or segment on how pre 528 00:29:22,520 --> 00:29:26,280 Speaker 1: work out either positively or negatively affects your workout or 529 00:29:26,320 --> 00:29:29,120 Speaker 1: if there are even benefits. So pre workout there are 530 00:29:29,240 --> 00:29:32,640 Speaker 1: so many supplements on the market now pre workout supplements 531 00:29:32,640 --> 00:29:34,640 Speaker 1: For those of you who don't know generally a powder, 532 00:29:34,760 --> 00:29:36,760 Speaker 1: a drink something like that that you're going to take 533 00:29:36,800 --> 00:29:40,239 Speaker 1: before workout that's supposedly going to improve your workout. And 534 00:29:40,280 --> 00:29:43,640 Speaker 1: there's there's the term, right, what does that mean by improve? Um? 535 00:29:43,680 --> 00:29:46,960 Speaker 1: These pre workout supplements, they often contain like a hodgepodge 536 00:29:46,960 --> 00:29:51,880 Speaker 1: of ingredients ranging from like caffeine to garana to creatine. 537 00:29:52,360 --> 00:29:55,240 Speaker 1: You know, they're gonna try to increase blood flow, increase 538 00:29:55,320 --> 00:29:58,280 Speaker 1: your heart rate, you know, things like that blood flow 539 00:29:58,320 --> 00:30:03,360 Speaker 1: to the skin. Here's the overarching kind of advice goes 540 00:30:03,400 --> 00:30:05,200 Speaker 1: back to diet soda and you know what, let me 541 00:30:05,240 --> 00:30:07,400 Speaker 1: let me go back way back. I used to be 542 00:30:07,440 --> 00:30:10,120 Speaker 1: a trainer at Crunch Gym back in the mid to 543 00:30:10,480 --> 00:30:13,400 Speaker 1: late nineties and there was a woman who died who 544 00:30:13,440 --> 00:30:15,760 Speaker 1: took a supplement that had a fedra in it. Trainer 545 00:30:15,840 --> 00:30:19,480 Speaker 1: took her well known publicized court case and she she 546 00:30:19,800 --> 00:30:22,200 Speaker 1: was trying to lose weight. E fhedra. Uh. Some of 547 00:30:22,240 --> 00:30:24,520 Speaker 1: you may remember it, some of you may not. It's 548 00:30:24,560 --> 00:30:27,600 Speaker 1: been banned, Okay, it's been banned since you know, two 549 00:30:27,600 --> 00:30:31,760 Speaker 1: thousand four. The FDA bandit E fedra and products containing 550 00:30:31,760 --> 00:30:35,000 Speaker 1: a fedrin. And that's scary. And it was sold in 551 00:30:35,040 --> 00:30:39,240 Speaker 1: different forms pills and drinks and everything like that. So 552 00:30:40,120 --> 00:30:43,840 Speaker 1: the and I listened to my podcast episode on supplements 553 00:30:44,040 --> 00:30:48,360 Speaker 1: very loosely regulated. They really don't look into a product 554 00:30:48,440 --> 00:30:52,880 Speaker 1: till it causes problems like a fedra. So my quick 555 00:30:53,520 --> 00:30:55,600 Speaker 1: at nitrous oxide, let me get into that. So that's 556 00:30:55,720 --> 00:30:58,480 Speaker 1: a real common one in the pre workout sub supplements. 557 00:30:58,520 --> 00:31:01,320 Speaker 1: Now it wasn't back when I was, you know, really 558 00:31:01,360 --> 00:31:03,680 Speaker 1: doing what I was doing in the nineties and early 559 00:31:03,680 --> 00:31:06,960 Speaker 1: two thousands, but it is now. Okay, So nitrous oxide. 560 00:31:06,960 --> 00:31:10,320 Speaker 1: Here's a study real quickly, the Effect of nitric oxide 561 00:31:10,800 --> 00:31:15,160 Speaker 1: related Supplements on Human Performance Sports Medicine, two thousand twelve 562 00:31:15,280 --> 00:31:19,360 Speaker 1: in February. All right, so it's been said with exercise 563 00:31:19,480 --> 00:31:23,160 Speaker 1: that an increase in nitrous oxide may enhance oxygen and 564 00:31:23,560 --> 00:31:26,920 Speaker 1: nutrient delivery to the muscles, thus improving your tolerance to 565 00:31:26,960 --> 00:31:30,760 Speaker 1: exercise and recovery. That's good stuff, right, And their studies 566 00:31:31,120 --> 00:31:36,560 Speaker 1: showed this one, uh, moderately trained healthy subjects that nitrous 567 00:31:36,720 --> 00:31:40,640 Speaker 1: a nitric that keeps saying nitrous nitric oxide could improve 568 00:31:40,720 --> 00:31:44,440 Speaker 1: tolerance to aerobic and anaerobic exercise for highly trained people 569 00:31:44,480 --> 00:31:46,920 Speaker 1: didn't really work. Okay, here's my takeaway. In all this 570 00:31:47,480 --> 00:31:50,120 Speaker 1: and I want to get get too deep into it. 571 00:31:50,760 --> 00:31:53,480 Speaker 1: Take caffeine. In my opinion, it is the best pre 572 00:31:53,560 --> 00:31:56,840 Speaker 1: workout and maybe creatine both to supplements that I did 573 00:31:56,880 --> 00:31:58,760 Speaker 1: on the prior episode. If you want to listen to 574 00:31:58,800 --> 00:32:03,040 Speaker 1: my four favorite supplements. Both have been researched heavily beyond 575 00:32:03,480 --> 00:32:07,720 Speaker 1: both do improve performance. I would do the caffeine the 576 00:32:07,800 --> 00:32:11,360 Speaker 1: coffee before the creatine. Creatine is going to help you 577 00:32:11,400 --> 00:32:14,040 Speaker 1: build muscle. Again, listen to that show for more information 578 00:32:14,440 --> 00:32:19,320 Speaker 1: and help with some um energy, some some speed power 579 00:32:19,440 --> 00:32:22,240 Speaker 1: type things. It is a it is an energy system 580 00:32:22,280 --> 00:32:27,440 Speaker 1: of the body. It's related to that. So the greatest 581 00:32:28,000 --> 00:32:31,920 Speaker 1: pre workout supplement in my opinion and heavily researched and 582 00:32:31,920 --> 00:32:35,680 Speaker 1: shows to work is caffeine. And listen to that episode 583 00:32:35,880 --> 00:32:38,920 Speaker 1: to find out much more about why, many different reasons. 584 00:32:38,960 --> 00:32:42,160 Speaker 1: All right, thank you, great questions, but I'm not gonna 585 00:32:42,200 --> 00:32:44,800 Speaker 1: I don't want to. I don't want to take stuff 586 00:32:45,040 --> 00:32:47,400 Speaker 1: that I don't know what's in it, and supplemental are 587 00:32:47,880 --> 00:32:51,400 Speaker 1: it's it's it's a scary industry. It's a scary industry. Okay, 588 00:32:51,440 --> 00:32:53,960 Speaker 1: So let's let's be safe. Let's not having a federal 589 00:32:54,040 --> 00:32:57,520 Speaker 1: type moment um and they're constantly coming out with new things. 590 00:32:57,600 --> 00:33:00,680 Speaker 1: So A, because they're not heavily research, it be they 591 00:33:00,680 --> 00:33:02,400 Speaker 1: can just put them out and then deal with them 592 00:33:02,440 --> 00:33:04,840 Speaker 1: when they cause a problem. That's a problem in my opinion. 593 00:33:05,080 --> 00:33:07,160 Speaker 1: All right, So I'm gonna drink my water and have 594 00:33:07,200 --> 00:33:09,960 Speaker 1: some coffee and maybe some creatine if I'm trying to 595 00:33:10,000 --> 00:33:13,440 Speaker 1: put on muscle um. And that's pretty much it. All right, 596 00:33:13,920 --> 00:33:17,640 Speaker 1: Great questions? Uh where we did pre work out? Final 597 00:33:17,720 --> 00:33:20,400 Speaker 1: couple of questions. Here we go. This is Love the show. 598 00:33:20,480 --> 00:33:23,360 Speaker 1: Quick questions for you. I love the recent episode about 599 00:33:23,360 --> 00:33:25,800 Speaker 1: short workouts throughout the week. Very encouraging to hear that 600 00:33:25,840 --> 00:33:28,640 Speaker 1: even ten minute bursts can be effective. Quick question. My 601 00:33:28,760 --> 00:33:31,520 Speaker 1: concern with these kind of things isn't the time. I mean, 602 00:33:31,600 --> 00:33:33,800 Speaker 1: who can't grab ten minutes to do some push ups 603 00:33:33,920 --> 00:33:36,080 Speaker 1: or a quick interval, but more the integration with the 604 00:33:36,120 --> 00:33:38,200 Speaker 1: rest of the day. So the question is will they 605 00:33:38,200 --> 00:33:40,960 Speaker 1: make me sweaty? And he he asks. I believe it's 606 00:33:40,960 --> 00:33:44,040 Speaker 1: actually not sure they should be if they're working right. No. 607 00:33:44,800 --> 00:33:47,480 Speaker 1: So A, if you're doing strength moves like push ups, 608 00:33:47,480 --> 00:33:50,440 Speaker 1: it depends. Some people sweat much more quickly than other people. 609 00:33:50,480 --> 00:33:54,240 Speaker 1: I sweat ridiculously fast. That doesn't mean you have to 610 00:33:54,280 --> 00:33:57,200 Speaker 1: sweat for the exercise to be working, but ideally I 611 00:33:57,240 --> 00:33:59,280 Speaker 1: get it. So the general rule of thumb with these 612 00:33:59,320 --> 00:34:00,920 Speaker 1: type of workouts is that you are going to do 613 00:34:00,960 --> 00:34:03,000 Speaker 1: them throughout the day that you don't want to get 614 00:34:03,040 --> 00:34:05,800 Speaker 1: too sweaty, and so hopefully you know, you don't have 615 00:34:05,880 --> 00:34:08,319 Speaker 1: to change your clothing. And that was another question this 616 00:34:08,360 --> 00:34:10,200 Speaker 1: person that asked, do I need to change for them 617 00:34:10,600 --> 00:34:14,080 Speaker 1: or doing my often formal work clothes. Ideally, that's it. 618 00:34:14,160 --> 00:34:16,000 Speaker 1: You know. I had the C E O s that 619 00:34:16,040 --> 00:34:18,640 Speaker 1: I used to train, and there was a woman who 620 00:34:18,760 --> 00:34:21,600 Speaker 1: used to do wall sits in her elevator. She would 621 00:34:21,600 --> 00:34:24,520 Speaker 1: do walking lunges down the hallway. That's the kind of 622 00:34:24,800 --> 00:34:28,720 Speaker 1: thing we're talking about. With these shorter workouts done throughout 623 00:34:28,760 --> 00:34:32,840 Speaker 1: the day. Generally, you're not gonna go super high intensity 624 00:34:33,200 --> 00:34:36,600 Speaker 1: unless you are at home, you know, and you can sweat, 625 00:34:36,680 --> 00:34:39,680 Speaker 1: so you're going to pick your pick your place, pick 626 00:34:39,719 --> 00:34:44,280 Speaker 1: your time and place. So strength moves generally, crunches, planks, 627 00:34:44,360 --> 00:34:47,200 Speaker 1: push ups, even squats and lunges type thing when you 628 00:34:47,239 --> 00:34:49,640 Speaker 1: do them for a relatively short amount of time, which 629 00:34:49,640 --> 00:34:52,120 Speaker 1: is the whole point of the shorter workouts. Generally, you're 630 00:34:52,160 --> 00:34:54,680 Speaker 1: not gonna work up a sweat for the most part. 631 00:34:54,960 --> 00:34:57,120 Speaker 1: But then if you're doing you know, you're at home, 632 00:34:57,200 --> 00:34:58,680 Speaker 1: you're like, you know, I want want to burn some 633 00:34:58,760 --> 00:35:00,920 Speaker 1: major calories. You get ten minut that's you can do 634 00:35:01,000 --> 00:35:05,280 Speaker 1: burpies and some cliometric type stuff, running in place, jumping 635 00:35:05,360 --> 00:35:07,360 Speaker 1: Jack's jump rope, and you can work up a sweat. 636 00:35:07,680 --> 00:35:10,600 Speaker 1: But that's up to you. So pick your workout and 637 00:35:10,719 --> 00:35:14,160 Speaker 1: the intensity and the exercises based on whether or not 638 00:35:14,320 --> 00:35:16,440 Speaker 1: you want to sweat. But you don't have to sweat 639 00:35:16,480 --> 00:35:19,239 Speaker 1: for it to be effective, especially when it comes to 640 00:35:19,280 --> 00:35:22,880 Speaker 1: strength moves. All right, and the final question, here we go, 641 00:35:23,360 --> 00:35:25,800 Speaker 1: same person, I just started using an app that claims 642 00:35:25,840 --> 00:35:28,440 Speaker 1: it is backed by science and that doing seven minute 643 00:35:28,480 --> 00:35:32,359 Speaker 1: intervals multiple times per week yields similar benefits too much 644 00:35:32,360 --> 00:35:35,279 Speaker 1: longer workouts. Can you comment on the veracity of this claim? 645 00:35:35,320 --> 00:35:38,200 Speaker 1: All right? Hugely popular New York Times know exactly what 646 00:35:38,680 --> 00:35:40,799 Speaker 1: he or she is talking about, and now there are 647 00:35:40,840 --> 00:35:43,200 Speaker 1: many there's not just one seven minute workout because it 648 00:35:43,320 --> 00:35:47,960 Speaker 1: got so popular. Okay, now here's the thing. If it's 649 00:35:48,000 --> 00:35:49,920 Speaker 1: going to so they say it could be you know, 650 00:35:50,000 --> 00:35:54,960 Speaker 1: the same effects results as really long runs workouts. The 651 00:35:55,000 --> 00:35:57,320 Speaker 1: shorter the workout is for it to have the similar 652 00:35:57,360 --> 00:36:01,319 Speaker 1: benefits as a much longer workout means gotta go super hard. 653 00:36:02,520 --> 00:36:04,440 Speaker 1: And that's the main takeaway that you need to know. 654 00:36:04,480 --> 00:36:07,640 Speaker 1: The shorter the workout is to confer the same benefits 655 00:36:07,640 --> 00:36:10,360 Speaker 1: as going super long. Now I'm not saying there's not benefits, 656 00:36:10,400 --> 00:36:14,920 Speaker 1: but I'm saying similar. Okay, you need to work hard 657 00:36:15,280 --> 00:36:21,200 Speaker 1: generally about or more exertion with short rests, But that 658 00:36:21,239 --> 00:36:24,879 Speaker 1: doesn't mean that doing a seven minute workout that our 659 00:36:24,920 --> 00:36:28,160 Speaker 1: planks and push ups you're gonna build strength. So we 660 00:36:28,200 --> 00:36:31,120 Speaker 1: don't need to compare. We don't need to say, gosh, 661 00:36:31,160 --> 00:36:33,760 Speaker 1: I gotta do I'm gonna go all out all the time. 662 00:36:34,239 --> 00:36:35,920 Speaker 1: First of all, you're gonna get burnt out and injured. 663 00:36:35,920 --> 00:36:39,120 Speaker 1: We've talked about that on different shows. But it's worth it. 664 00:36:39,840 --> 00:36:43,680 Speaker 1: Every workout matters, so don't worry too much about is 665 00:36:43,719 --> 00:36:45,959 Speaker 1: it just as good as the other workouts. If you're 666 00:36:46,000 --> 00:36:49,360 Speaker 1: doing seven minutes frequently, then that's great. And again, I 667 00:36:49,400 --> 00:36:53,040 Speaker 1: don't want you doing high intensity interval training only. I 668 00:36:53,080 --> 00:36:59,920 Speaker 1: want some slower, longer, lower intensity workouts. I want cardiovascular exercise, 669 00:37:00,280 --> 00:37:04,040 Speaker 1: I want strength training. All of that mixed up okay, 670 00:37:04,120 --> 00:37:07,040 Speaker 1: and again, this seven minute workout the main one they're 671 00:37:07,040 --> 00:37:09,160 Speaker 1: talking about the research or the people who put it out. 672 00:37:09,160 --> 00:37:12,960 Speaker 1: There were twelve exercises and it is circuit training, high 673 00:37:13,000 --> 00:37:18,000 Speaker 1: intensity circuit training, big muscle groups, great exercises, the basics. 674 00:37:18,040 --> 00:37:23,600 Speaker 1: It's basically the basics, done quickly with little rest. And 675 00:37:23,680 --> 00:37:25,560 Speaker 1: this is the thing. I'm gonna pat myself on the 676 00:37:25,560 --> 00:37:29,840 Speaker 1: back a little bit because my original fitness video was 677 00:37:29,920 --> 00:37:32,840 Speaker 1: just this. So the secret sauce to this workout is 678 00:37:32,920 --> 00:37:36,040 Speaker 1: basically to work different major muscle groups upper body, lower body, 679 00:37:36,040 --> 00:37:40,520 Speaker 1: and core every time you do the workout and alternating. Now, 680 00:37:40,680 --> 00:37:43,040 Speaker 1: this just made sense to me, perfect way to finish 681 00:37:43,080 --> 00:37:46,279 Speaker 1: the show. So I had studied, I had worked in 682 00:37:46,320 --> 00:37:48,480 Speaker 1: the field for a really long time, and I'm like, okay, 683 00:37:48,520 --> 00:37:50,960 Speaker 1: my wife basically designing a workout for my wife. First 684 00:37:51,000 --> 00:37:55,719 Speaker 1: fitness video ever, scariest thing, invested heavily money, and it 685 00:37:55,840 --> 00:37:58,800 Speaker 1: was the basics, and that was scary too. There was 686 00:37:58,840 --> 00:38:02,320 Speaker 1: no flash, and I shot it in real time because 687 00:38:02,320 --> 00:38:06,360 Speaker 1: I wanted people to see me sweat and stumble reality fitness, 688 00:38:06,400 --> 00:38:09,640 Speaker 1: but this was exactly the format. We would do squats 689 00:38:09,840 --> 00:38:11,640 Speaker 1: and then we would do push ups, and then we 690 00:38:11,680 --> 00:38:14,840 Speaker 1: would do crunches, and I threw in a fourth cardio 691 00:38:14,880 --> 00:38:19,320 Speaker 1: interval thirty seconds of jumping Jack's thirty seconds of crunches, 692 00:38:19,440 --> 00:38:22,800 Speaker 1: thirty seconds of push ups done to time and raps 693 00:38:22,840 --> 00:38:26,960 Speaker 1: depending because that very reason. When we're working the lower body, 694 00:38:26,960 --> 00:38:29,320 Speaker 1: the upper body gets to rest. When we're doing crunches, 695 00:38:29,320 --> 00:38:32,680 Speaker 1: the upper and lower body get to rest. And alternating 696 00:38:32,719 --> 00:38:36,879 Speaker 1: that done quickly circuit training. It's so nice years later 697 00:38:36,960 --> 00:38:39,120 Speaker 1: to see the studies come out and these apps and 698 00:38:39,160 --> 00:38:41,600 Speaker 1: they go, oh wait, this is doing it back in 699 00:38:41,640 --> 00:38:47,680 Speaker 1: the early two thousands. So nitric oxide like not nitrius, 700 00:38:47,960 --> 00:38:50,279 Speaker 1: that's the stuff you put in your car. All right, 701 00:38:50,800 --> 00:38:52,759 Speaker 1: what a great show, Thank you so much. And it's 702 00:38:52,760 --> 00:38:55,200 Speaker 1: a great show because of your questions because you took 703 00:38:55,200 --> 00:38:58,960 Speaker 1: the time to to ask them. Thank you. So. Diet soda, 704 00:38:59,239 --> 00:39:03,240 Speaker 1: let's try to get off fit. It's gonna make you hungrier. Potentially, 705 00:39:03,280 --> 00:39:05,839 Speaker 1: it's gonna screw up the taste buds with the sweeteners. 706 00:39:06,239 --> 00:39:11,280 Speaker 1: Uh and there maybe some negative health effects as well. 707 00:39:11,640 --> 00:39:16,480 Speaker 1: Warm Up, cool down, you know, foam roller, quick stretches 708 00:39:16,520 --> 00:39:19,640 Speaker 1: at the end, and the harder your cardio is gonna be, 709 00:39:19,719 --> 00:39:21,920 Speaker 1: the more you want that warm up. It's important all 710 00:39:22,000 --> 00:39:26,080 Speaker 1: right pre workout. Personally, I stay away from supplements. I 711 00:39:26,120 --> 00:39:29,279 Speaker 1: don't know what they are. Uh. And and caffeine is 712 00:39:29,560 --> 00:39:31,960 Speaker 1: and coffee is what I'm gonna take. Tea as well, 713 00:39:32,000 --> 00:39:34,879 Speaker 1: green take great, great forms, and you're getting so many 714 00:39:34,880 --> 00:39:37,880 Speaker 1: other things along with that caffeine awesome. Back to the 715 00:39:37,880 --> 00:39:40,600 Speaker 1: blue zones, people who lived to be over a hundred 716 00:39:40,600 --> 00:39:44,279 Speaker 1: generally drink green tea and things like that. Okay, caffeine 717 00:39:44,440 --> 00:39:47,799 Speaker 1: in moderation is a great thing. Uh. And there you go. 718 00:39:48,440 --> 00:39:52,760 Speaker 1: Thank you so much. Keep asking, keep posting these questions. 719 00:39:52,760 --> 00:39:55,799 Speaker 1: I will continue to do these shows. Uh. Please rate 720 00:39:55,840 --> 00:39:58,759 Speaker 1: the show if you haven't, hashtag fitness disrupted. Will keep 721 00:39:58,800 --> 00:40:02,280 Speaker 1: this going and we'll see that I will answer the questions. 722 00:40:02,640 --> 00:40:06,160 Speaker 1: Thank you for listening. Again. I know that I talk. 723 00:40:06,920 --> 00:40:09,440 Speaker 1: I can't just jump right to it. So I'm working 724 00:40:09,480 --> 00:40:12,040 Speaker 1: on making them more concise for you. But come on, 725 00:40:12,160 --> 00:40:16,480 Speaker 1: work with me here. Uh, you gotta have some build 726 00:40:16,560 --> 00:40:20,200 Speaker 1: up and and you know whatever. And by the way, 727 00:40:20,560 --> 00:40:22,640 Speaker 1: the one when I said there was no dumb questions, 728 00:40:22,719 --> 00:40:24,399 Speaker 1: let me finish with this one. The person who said, 729 00:40:24,440 --> 00:40:26,319 Speaker 1: if you're going to do a show on four supplements, 730 00:40:26,640 --> 00:40:32,520 Speaker 1: tell them, Um, I did you didn't listen? You are 731 00:40:32,600 --> 00:40:36,080 Speaker 1: just angry. Uh, thank you for listening. I'm Tom Holland. 732 00:40:36,160 --> 00:40:39,480 Speaker 1: This is Fitness Disrupted. UH. So many more shows in 733 00:40:39,520 --> 00:40:42,120 Speaker 1: the in the works. UH can't wait to get all 734 00:40:42,160 --> 00:40:44,920 Speaker 1: those out to you. Please please rate the show, Please 735 00:40:44,920 --> 00:40:49,520 Speaker 1: tell your friends, share, and just know that everything I do, 736 00:40:49,880 --> 00:40:51,840 Speaker 1: all the advice I'm gonna give you is based on 737 00:40:51,880 --> 00:40:55,000 Speaker 1: the science, It's based on my experience, and it's ultimate 738 00:40:55,040 --> 00:40:58,120 Speaker 1: goal is to help you achieve yours. Thank you for listening. 739 00:40:58,160 --> 00:41:01,680 Speaker 1: I'm Tom Holland. This is fitness to erupted, Believe in yourself. 740 00:41:08,000 --> 00:41:11,560 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 741 00:41:11,640 --> 00:41:14,520 Speaker 1: more podcasts from my Heart Radio, visit the I heart 742 00:41:14,560 --> 00:41:17,960 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 743 00:41:18,000 --> 00:41:18,800 Speaker 1: favorite shows.