1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,360 --> 00:00:16,680 Speaker 1: I am Tom Holland, and this is fitness Disrupted. Many 3 00:00:17,280 --> 00:00:24,720 Speaker 1: many years ago, I started teaching indoor cycling group fitness classes, 4 00:00:24,800 --> 00:00:26,840 Speaker 1: and indoor cycling was one of them. And this is 5 00:00:26,880 --> 00:00:31,880 Speaker 1: like we're talking nineties, We're talking nineties New York City, 6 00:00:33,000 --> 00:00:37,280 Speaker 1: just starting out my career. Well, when I made the 7 00:00:37,440 --> 00:00:40,199 Speaker 1: conscious decision that this was going to be it, I 8 00:00:40,280 --> 00:00:43,000 Speaker 1: tried a bunch of other things. Was always into fitnesses 9 00:00:43,040 --> 00:00:45,280 Speaker 1: I've talked about, and I said, this is it. So 10 00:00:46,440 --> 00:00:48,960 Speaker 1: I started as a personal trainer because I had done that, 11 00:00:49,640 --> 00:00:55,000 Speaker 1: you know, had managed a Nautilus facility back in college 12 00:00:55,240 --> 00:00:58,320 Speaker 1: for a summer job. But I was always into fitness, 13 00:00:58,320 --> 00:01:00,760 Speaker 1: and I said, Okay, I'm gonna do this. And so 14 00:01:00,840 --> 00:01:05,200 Speaker 1: personal training was first. And then I realized, if I'm 15 00:01:05,200 --> 00:01:08,560 Speaker 1: gonna make more money, I should probably teach group fitness. 16 00:01:09,160 --> 00:01:14,040 Speaker 1: And I was already running races. Uh, I think back yet, 17 00:01:14,120 --> 00:01:16,520 Speaker 1: I'd already done a couple of marathons by that point, 18 00:01:16,800 --> 00:01:20,560 Speaker 1: I was thinking about triathlons. My first Iron Man would 19 00:01:20,560 --> 00:01:23,119 Speaker 1: not be too far off. And so for many reasons, 20 00:01:23,160 --> 00:01:26,640 Speaker 1: it made complete sense. And I still have to do 21 00:01:26,680 --> 00:01:31,560 Speaker 1: a bunch of shows for fitness professionals specifically, and you know, 22 00:01:32,120 --> 00:01:34,199 Speaker 1: I wanted to make money, I wanted to be fit. 23 00:01:34,400 --> 00:01:37,960 Speaker 1: I had to spend fifteen, sixteen seventeen hour days at 24 00:01:37,959 --> 00:01:42,000 Speaker 1: the gym, and so teaching group fitness made sense. And 25 00:01:42,200 --> 00:01:45,640 Speaker 1: one of the first classes I ever did was group cycling, 26 00:01:45,959 --> 00:01:49,360 Speaker 1: and back then it was always called spinning. Okay, spinning 27 00:01:49,400 --> 00:01:54,360 Speaker 1: is actually a trademarked phrase. Johnny g is one of 28 00:01:54,360 --> 00:01:59,960 Speaker 1: the original, if not the original spinning guru who came 29 00:02:00,080 --> 00:02:03,320 Speaker 1: up with the whole concept, and it was because he 30 00:02:03,400 --> 00:02:08,000 Speaker 1: was preparing to bike across the country specific race and 31 00:02:08,200 --> 00:02:10,840 Speaker 1: he needed to train, and so he came up with 32 00:02:10,880 --> 00:02:15,600 Speaker 1: one of the first incarnations of endoor cycling. And fast 33 00:02:15,639 --> 00:02:21,359 Speaker 1: forward to today, it has exploded, exploded in popularity, and 34 00:02:21,680 --> 00:02:25,400 Speaker 1: I find it somewhat amusing because I've talked about it 35 00:02:25,520 --> 00:02:28,000 Speaker 1: for many years, told people that they should do it, 36 00:02:28,320 --> 00:02:33,080 Speaker 1: and even back when I was teaching in the mid 37 00:02:33,120 --> 00:02:38,000 Speaker 1: to late nineties, there was that myth gonna make your 38 00:02:38,080 --> 00:02:41,800 Speaker 1: legs bulky. And that's what I find hysterical to some 39 00:02:41,919 --> 00:02:45,880 Speaker 1: degree today is that, well, I guess if you spend 40 00:02:45,919 --> 00:02:48,480 Speaker 1: a couple of thousand dollars on a specific bike and 41 00:02:48,520 --> 00:02:53,640 Speaker 1: do it at home. That doesn't happen. But it has 42 00:02:53,680 --> 00:02:58,880 Speaker 1: been very fun to watch the explosion. Who was just 43 00:02:59,120 --> 00:03:03,160 Speaker 1: beginning to take all just beginning to kind of, you know, 44 00:03:03,320 --> 00:03:06,280 Speaker 1: become popular. Back when I started teaching and that and 45 00:03:06,320 --> 00:03:10,120 Speaker 1: that was a rebox certification that were just a handful 46 00:03:10,160 --> 00:03:13,280 Speaker 1: and not even a handful, just a couple different certifications 47 00:03:13,400 --> 00:03:15,680 Speaker 1: you could get back in the day. Now they're many, 48 00:03:17,160 --> 00:03:20,880 Speaker 1: many aren't very good. And it was fun. I loved it. 49 00:03:21,280 --> 00:03:25,640 Speaker 1: I loved it. I loved it because it combines everything 50 00:03:25,680 --> 00:03:30,480 Speaker 1: I love music and fitness and sweating and exercise and performing. 51 00:03:31,880 --> 00:03:34,160 Speaker 1: And it dawned on me too. By the way, the 52 00:03:34,240 --> 00:03:39,320 Speaker 1: thanks to social media and technology, there are many instructors 53 00:03:39,360 --> 00:03:43,520 Speaker 1: that might never have the experience of teaching in front 54 00:03:43,520 --> 00:03:46,200 Speaker 1: of a live class. And I know that makes me 55 00:03:46,240 --> 00:03:48,000 Speaker 1: sound old, and I'm not saying it's a negative, just 56 00:03:48,000 --> 00:03:50,400 Speaker 1: saying it is what it is. It's very interesting for 57 00:03:50,440 --> 00:03:53,600 Speaker 1: someone like me and other fitness professionals of my age 58 00:03:53,600 --> 00:03:57,320 Speaker 1: to think about that. Now. It is challenging in a 59 00:03:57,400 --> 00:04:00,880 Speaker 1: unique way to teach to a care uh and not 60 00:04:01,000 --> 00:04:05,200 Speaker 1: have that feedback. But it is also challenging to get 61 00:04:05,240 --> 00:04:10,880 Speaker 1: up in front of forty fifty people at five am, 62 00:04:11,040 --> 00:04:19,160 Speaker 1: six am and deliver a performance and engage them and 63 00:04:19,440 --> 00:04:22,760 Speaker 1: you know, have them be able to give you feedback 64 00:04:22,839 --> 00:04:26,080 Speaker 1: right then in there, if by nothing else than their 65 00:04:26,120 --> 00:04:31,760 Speaker 1: facial expressions. So I've spent many years teaching, still teach 66 00:04:31,760 --> 00:04:33,400 Speaker 1: on and off. Every now and again, I'll get pulled 67 00:04:33,440 --> 00:04:37,640 Speaker 1: back in. And after teaching for many years, I then 68 00:04:37,880 --> 00:04:40,640 Speaker 1: was teaching the teachers. I went around and talked different 69 00:04:40,680 --> 00:04:46,400 Speaker 1: into a cycling content and then what's very you talk 70 00:04:46,440 --> 00:04:49,039 Speaker 1: about coming I don't know full circle is the right term, 71 00:04:49,160 --> 00:04:53,359 Speaker 1: but I now I'm a fitness expert in lawsuits and 72 00:04:53,600 --> 00:04:58,560 Speaker 1: that includes ones that have been about this very subject 73 00:04:58,560 --> 00:05:02,840 Speaker 1: as well. So some experience in the in the world end. 74 00:05:03,839 --> 00:05:06,520 Speaker 1: You know, as an ironman triathlete, I do a lot 75 00:05:06,560 --> 00:05:09,760 Speaker 1: of indoor cycling. I've spent gosh, I don't even know 76 00:05:09,800 --> 00:05:14,080 Speaker 1: how many hundreds of hours in my personal pain cave 77 00:05:14,640 --> 00:05:18,599 Speaker 1: um cycling on many different bikes. So I get it done. 78 00:05:18,640 --> 00:05:23,000 Speaker 1: It been there, uh, and it's fun to see, as 79 00:05:23,040 --> 00:05:25,880 Speaker 1: I said, so many people finding what I've known for 80 00:05:25,920 --> 00:05:29,279 Speaker 1: a long time. And it took a pandemic to bring 81 00:05:29,320 --> 00:05:31,280 Speaker 1: the bikes into the home, and took a couple of 82 00:05:31,320 --> 00:05:34,560 Speaker 1: companies and now there's so many options, so many options 83 00:05:34,600 --> 00:05:38,159 Speaker 1: for you. But you have questions and done a couple 84 00:05:38,160 --> 00:05:41,480 Speaker 1: of shows that have touched on this already. But I'm 85 00:05:41,480 --> 00:05:46,080 Speaker 1: gonna give you four four of the top fitness questions 86 00:05:46,320 --> 00:05:51,360 Speaker 1: that are associated with indoor cycling. Top indoor cycling questions 87 00:05:51,400 --> 00:05:55,760 Speaker 1: answered for there are many, but we like to keep 88 00:05:55,760 --> 00:06:00,080 Speaker 1: the shows, you know, manageable. All right, quick breakw we 89 00:06:00,160 --> 00:06:02,320 Speaker 1: come back, get right into it. Four of the top 90 00:06:02,360 --> 00:06:15,800 Speaker 1: indoor cycling questions answered. We'll be right back, and we 91 00:06:15,880 --> 00:06:20,520 Speaker 1: are back talking about indoor cycling. I did write a 92 00:06:20,560 --> 00:06:24,839 Speaker 1: book many years ago, the one book that has yet 93 00:06:24,880 --> 00:06:28,039 Speaker 1: to be published. It was going to be and then 94 00:06:28,160 --> 00:06:31,560 Speaker 1: publishers said, we liked this book, but can you write 95 00:06:31,560 --> 00:06:34,520 Speaker 1: a book about the gym instead? But this book was 96 00:06:34,560 --> 00:06:37,440 Speaker 1: my tell all and included many of my stories from 97 00:06:37,480 --> 00:06:40,679 Speaker 1: teaching indoor cycling and the brawls that used to erupt, 98 00:06:40,680 --> 00:06:44,680 Speaker 1: people fighting over bikes, people coming in late. You know again, 99 00:06:44,720 --> 00:06:48,200 Speaker 1: that is something that people teaching directly to a camera. Uh, 100 00:06:48,200 --> 00:06:52,240 Speaker 1: there is. It's it's a unique world and those of 101 00:06:52,279 --> 00:06:55,120 Speaker 1: you who have been in that, either from the participant 102 00:06:55,200 --> 00:06:58,320 Speaker 1: or instructor standpoint, and what I'm talking about there are bikes, 103 00:06:59,040 --> 00:07:02,840 Speaker 1: there are places in a group exercise class where the 104 00:07:02,960 --> 00:07:07,560 Speaker 1: regulars quote unquote, that's their territory and you better not 105 00:07:08,040 --> 00:07:10,320 Speaker 1: take their bike or their spot on the floor, or 106 00:07:10,360 --> 00:07:13,480 Speaker 1: you're gonna hear about it or get in brawls like 107 00:07:13,560 --> 00:07:17,880 Speaker 1: I witnessed back in the day. So let's get into it. 108 00:07:17,920 --> 00:07:20,640 Speaker 1: Four of the top questions, and they may seem simple, 109 00:07:20,720 --> 00:07:23,360 Speaker 1: but these are the ones. And actually did a little 110 00:07:23,360 --> 00:07:26,160 Speaker 1: Google research and these are four the ones that come 111 00:07:26,240 --> 00:07:30,560 Speaker 1: up really frequently in the Google searches as well. Okay, 112 00:07:30,640 --> 00:07:34,640 Speaker 1: first one, quite simple, great question. Is indoor cycling a 113 00:07:34,680 --> 00:07:39,040 Speaker 1: good workout? I love it? You go, it's a crazy question, No, 114 00:07:39,120 --> 00:07:40,960 Speaker 1: it's not. That's what people want to know. Am I 115 00:07:41,000 --> 00:07:44,800 Speaker 1: gonna waste time and money investing in a bike? Now 116 00:07:45,120 --> 00:07:46,840 Speaker 1: you're gonna get the answer that I always have to 117 00:07:46,840 --> 00:07:49,880 Speaker 1: start with when people ask me questions like what's the 118 00:07:49,920 --> 00:07:55,160 Speaker 1: best cardio workout? What's the best? Well, the best is 119 00:07:55,200 --> 00:07:57,800 Speaker 1: the one you do the most, the one you enjoy 120 00:07:57,840 --> 00:08:00,840 Speaker 1: the most and do the most, because if you don't 121 00:08:00,880 --> 00:08:02,760 Speaker 1: like it and you don't do it frequently, doesn't matter 122 00:08:03,640 --> 00:08:07,920 Speaker 1: how effective it is. And it all comes down, yes 123 00:08:08,280 --> 00:08:11,840 Speaker 1: to frequency and intensity, so that is one of the 124 00:08:11,880 --> 00:08:18,040 Speaker 1: main reasons of many that indoor cycling is so popular now. 125 00:08:18,840 --> 00:08:20,800 Speaker 1: And it's what I have talked about when it comes 126 00:08:20,840 --> 00:08:25,240 Speaker 1: to home workouts in general. And there's a question that 127 00:08:25,280 --> 00:08:28,920 Speaker 1: will come up that goes to this as well. So 128 00:08:29,280 --> 00:08:31,440 Speaker 1: indoor cycling isn't a good work that's a great workout, 129 00:08:32,360 --> 00:08:35,680 Speaker 1: and it's a great workout if you enjoy it, you 130 00:08:35,720 --> 00:08:40,959 Speaker 1: know it does what most people want. Burns calories great 131 00:08:40,960 --> 00:08:43,840 Speaker 1: way to lose weight. You have to use it frequently, 132 00:08:45,480 --> 00:08:48,160 Speaker 1: and if you don't use it frequently, then you have 133 00:08:48,240 --> 00:08:50,560 Speaker 1: to watch what you eat. And generally speaking, you're gonna 134 00:08:50,559 --> 00:08:53,640 Speaker 1: do both. And that is the magic that has not 135 00:08:53,679 --> 00:08:58,160 Speaker 1: talked about that is really tough too put into a study. 136 00:08:58,360 --> 00:09:04,240 Speaker 1: So in other words, I've seen many people start indoor 137 00:09:04,320 --> 00:09:08,800 Speaker 1: cycling and they lose a significant amount of weight that 138 00:09:08,920 --> 00:09:13,360 Speaker 1: is coming from two things. People they are bernie calories, sure, 139 00:09:14,160 --> 00:09:16,959 Speaker 1: but when they tell me and I ask how many 140 00:09:17,000 --> 00:09:19,720 Speaker 1: days a week are you using it and how long 141 00:09:19,720 --> 00:09:21,720 Speaker 1: are you going and they may say, generally speaking, you'll 142 00:09:21,720 --> 00:09:23,840 Speaker 1: here are like about three times a week, four times 143 00:09:23,880 --> 00:09:26,720 Speaker 1: a week twenty to thirty minute workouts generally about thirty 144 00:09:27,320 --> 00:09:29,800 Speaker 1: thirty minute workouts, okay, and then I look at the 145 00:09:29,800 --> 00:09:33,560 Speaker 1: weight loss. The weight loss exceeds the core expenditure of 146 00:09:33,559 --> 00:09:37,120 Speaker 1: their workouts. What is going on? They are eating better, 147 00:09:38,800 --> 00:09:43,560 Speaker 1: they're eating better, they're making better food choices, and that 148 00:09:43,600 --> 00:09:46,920 Speaker 1: comes from a variety of factors. Yes, it's tied into 149 00:09:47,000 --> 00:09:50,960 Speaker 1: hunger hormones, grillin and leapt in, and it's also conscious, 150 00:09:50,960 --> 00:09:53,280 Speaker 1: So it's unconscious and it's conscious. Some people get hungrier, 151 00:09:53,480 --> 00:09:56,720 Speaker 1: some people don't. If you do a hard interval workout, 152 00:09:56,760 --> 00:09:59,320 Speaker 1: for many people, they're not really that hungry right after. 153 00:10:01,000 --> 00:10:03,640 Speaker 1: And then there's people saying, oh, I just burned two 154 00:10:04,000 --> 00:10:07,920 Speaker 1: and twenty calories whatever that number maybe, and I don't 155 00:10:07,960 --> 00:10:11,080 Speaker 1: want to have two bacon, egg and cheeses right after. 156 00:10:11,920 --> 00:10:16,199 Speaker 1: Those are the two phenomenon's people that you can attribute 157 00:10:16,720 --> 00:10:20,840 Speaker 1: this weight loss too. It is not just for the 158 00:10:20,880 --> 00:10:23,520 Speaker 1: examples I am giving those type of people. It is 159 00:10:23,520 --> 00:10:26,160 Speaker 1: not just the exercise that does come down a simple math. 160 00:10:27,280 --> 00:10:30,760 Speaker 1: So is it a good workout? Yeah, it's popular for 161 00:10:30,800 --> 00:10:34,080 Speaker 1: a reason, and one of the top reasons is it's fun. 162 00:10:34,679 --> 00:10:37,679 Speaker 1: It's fun with all of the bells and whistles that 163 00:10:37,760 --> 00:10:41,200 Speaker 1: come with it. Now, in other words, the content, the 164 00:10:41,240 --> 00:10:43,880 Speaker 1: fact that you can have an instructor in your home 165 00:10:43,920 --> 00:10:49,040 Speaker 1: and the privacy of your own home. That's incredible. That's incredible, 166 00:10:50,200 --> 00:10:52,040 Speaker 1: and you can do it live if you want. Again, 167 00:10:52,080 --> 00:10:57,800 Speaker 1: I'm going to specific different technologies here, but if you're 168 00:10:57,840 --> 00:11:01,040 Speaker 1: into that video, listen. He used to be called a 169 00:11:01,080 --> 00:11:04,400 Speaker 1: paint cave for US triathletes and runners when you went 170 00:11:04,440 --> 00:11:06,120 Speaker 1: down into your basement, you got on a treadmill or 171 00:11:06,120 --> 00:11:09,400 Speaker 1: a bike and you basically spun a ran and there 172 00:11:09,440 --> 00:11:11,319 Speaker 1: was a blank wall in front of you. And then 173 00:11:11,320 --> 00:11:13,839 Speaker 1: you may be dragged a huge TV over that was 174 00:11:13,880 --> 00:11:15,920 Speaker 1: connected to a cable box and you watch whatever is 175 00:11:15,960 --> 00:11:21,320 Speaker 1: on TV, or you listen to music. And now you 176 00:11:21,320 --> 00:11:23,880 Speaker 1: can't really call it the paint cave anymore because you've 177 00:11:23,880 --> 00:11:27,880 Speaker 1: got live workouts, You've got an iPad and iPhone, You've 178 00:11:27,880 --> 00:11:31,120 Speaker 1: got so many ways to enjoy that workout and to 179 00:11:31,280 --> 00:11:36,079 Speaker 1: maximize your workout. So is indoor cycling a good workout? Yes, 180 00:11:37,320 --> 00:11:40,120 Speaker 1: and so is the elliptical, So is the treadmill. So 181 00:11:40,240 --> 00:11:45,079 Speaker 1: it is, but when you use it correctly. In other words, 182 00:11:45,120 --> 00:11:53,880 Speaker 1: resistance intervals mix up your routine. Extremely effective, extremely effective. Okay, 183 00:11:53,920 --> 00:11:56,800 Speaker 1: And that goes to question number two common question, how 184 00:11:56,840 --> 00:11:58,880 Speaker 1: long should I cycle. How long should the workouts be? 185 00:12:00,080 --> 00:12:01,920 Speaker 1: For those of you who have listened to my show before, 186 00:12:01,960 --> 00:12:05,760 Speaker 1: you know where I'm going with this. Twenty minutes is 187 00:12:05,880 --> 00:12:10,080 Speaker 1: enough to get in an effective workout. And as I said, 188 00:12:10,120 --> 00:12:15,360 Speaker 1: you may go, oh, I will I only burnt throughout 189 00:12:15,360 --> 00:12:19,880 Speaker 1: a number. Okay, But I know, as I just said, 190 00:12:21,280 --> 00:12:25,160 Speaker 1: many people who use their indoor bikes three times a 191 00:12:25,200 --> 00:12:29,160 Speaker 1: week twenty to thirty minute workouts and have lost a 192 00:12:29,160 --> 00:12:32,920 Speaker 1: lot of weight. Because it's not just about that workout, 193 00:12:33,000 --> 00:12:34,760 Speaker 1: and it's not just about the calories burn. And that's 194 00:12:34,800 --> 00:12:36,760 Speaker 1: why I don't want you to get so attached to 195 00:12:36,800 --> 00:12:39,400 Speaker 1: the numbers. I get it. This is hard for me 196 00:12:39,880 --> 00:12:43,079 Speaker 1: to have these conversations over and over because I understand 197 00:12:43,559 --> 00:12:47,000 Speaker 1: the motivating factors of those metrics. But I've talked about 198 00:12:47,000 --> 00:12:50,280 Speaker 1: how first and foremost, a lot of times a calorie 199 00:12:50,440 --> 00:12:57,160 Speaker 1: count is not accurate and it almost always excuse high 200 00:12:57,320 --> 00:12:59,200 Speaker 1: and so that can be a problem when you're truly 201 00:12:59,320 --> 00:13:03,520 Speaker 1: counting cow ease. But it doesn't matter. In other words, 202 00:13:03,559 --> 00:13:07,400 Speaker 1: it doesn't matter that maybe it's off fifty calories. What 203 00:13:07,480 --> 00:13:10,439 Speaker 1: matters is that you got on it, that you burn calories, 204 00:13:10,679 --> 00:13:13,400 Speaker 1: that you feel better about yourself, that you're probably gonna 205 00:13:13,440 --> 00:13:16,080 Speaker 1: make better food choices, that you're going to be better mentally, 206 00:13:16,280 --> 00:13:19,040 Speaker 1: You're gonna be happier, You're gonna move more throughout the day. 207 00:13:19,120 --> 00:13:21,040 Speaker 1: All of these things are connected to the weight loss. 208 00:13:22,360 --> 00:13:25,880 Speaker 1: All of these things. The heavier you get, the less 209 00:13:25,920 --> 00:13:28,440 Speaker 1: happy you are, the less you move all day long. 210 00:13:29,240 --> 00:13:31,720 Speaker 1: So it's not just the exercise you do for the 211 00:13:31,720 --> 00:13:37,560 Speaker 1: indoor cycling workout. It is all intricately connected. Huge part 212 00:13:37,640 --> 00:13:43,040 Speaker 1: of the show is showing you those connections that are 213 00:13:43,120 --> 00:13:47,400 Speaker 1: not found in a single study. You know. That's why 214 00:13:47,440 --> 00:13:50,040 Speaker 1: I talk about absolutely going to talk about studies on 215 00:13:50,080 --> 00:13:55,120 Speaker 1: the show frequently, not today. But it's not just that 216 00:13:55,160 --> 00:13:57,920 Speaker 1: study in and of itself, and it's not just the 217 00:13:57,960 --> 00:14:04,360 Speaker 1: anecdotal in and of itself. It's this web these connections hunger, 218 00:14:04,400 --> 00:14:10,480 Speaker 1: hormones and movement and non exercise activity, thermogenesis. And I 219 00:14:10,520 --> 00:14:15,280 Speaker 1: do that right, yes, Neat, there's so many different things hunger, 220 00:14:15,720 --> 00:14:21,560 Speaker 1: so yes, twenty minutes is enough. So how long should 221 00:14:21,600 --> 00:14:25,640 Speaker 1: you cycle? As long as you want to? So if 222 00:14:25,640 --> 00:14:29,160 Speaker 1: you have twenty minutes, perfectly fine, that's generally you know, listen, 223 00:14:29,200 --> 00:14:31,640 Speaker 1: I'll get on and get a twenty. I'm sorry at 224 00:14:31,680 --> 00:14:33,480 Speaker 1: ten fifteen minute workout, and if that's all I have, 225 00:14:34,200 --> 00:14:37,440 Speaker 1: but that matters. Every minute counts, and you can do 226 00:14:37,560 --> 00:14:39,640 Speaker 1: fifteen minutes in the morning and fifteen minutes in the 227 00:14:39,680 --> 00:14:42,360 Speaker 1: evening if you want, you can break it up, and 228 00:14:42,360 --> 00:14:44,680 Speaker 1: I know many people that do that. They also want, 229 00:14:45,040 --> 00:14:48,520 Speaker 1: you know, utilizing different fitness apps. They want credit for 230 00:14:48,560 --> 00:14:50,760 Speaker 1: more rides, so they'll instead of doing a thirty minute, 231 00:14:50,760 --> 00:14:54,800 Speaker 1: they'll do a twenty in a ten. So it all counts. 232 00:14:54,920 --> 00:14:58,880 Speaker 1: It all matters. You don't need sixty minutes, you don't 233 00:14:59,080 --> 00:15:03,000 Speaker 1: need thirty minut it's I've given you many times a 234 00:15:03,040 --> 00:15:06,720 Speaker 1: twenty minute workout, and there's so many different ways to 235 00:15:06,720 --> 00:15:08,360 Speaker 1: do it. But if you're doing a twenty minute workout, 236 00:15:08,400 --> 00:15:10,960 Speaker 1: you can do a five minute warm up, you can 237 00:15:11,000 --> 00:15:13,920 Speaker 1: do a hard minute. I've given you this one several times, 238 00:15:14,360 --> 00:15:18,120 Speaker 1: just as an example of an infinite number of ways 239 00:15:18,160 --> 00:15:20,800 Speaker 1: to do it. But five minute warm up, go hard 240 00:15:20,920 --> 00:15:23,240 Speaker 1: for one minute, go easy for another minute, do that 241 00:15:23,280 --> 00:15:26,920 Speaker 1: for ten minutes. So five hard intervals and a five 242 00:15:26,920 --> 00:15:30,600 Speaker 1: minute cool down are You can do twenty seconds hard 243 00:15:30,600 --> 00:15:34,240 Speaker 1: and forty seconds rest. So many different ways. But the 244 00:15:34,280 --> 00:15:37,120 Speaker 1: short answer is how long should you cycle? As long 245 00:15:37,160 --> 00:15:40,120 Speaker 1: as you have as long as you want to and 246 00:15:40,160 --> 00:15:45,240 Speaker 1: just focus on the frequency. I'd rather you do four 247 00:15:45,440 --> 00:15:50,480 Speaker 1: twenty minute rides than one single ride once a week. 248 00:15:51,640 --> 00:15:55,520 Speaker 1: What's you're a triathlete, and then it's different. But when 249 00:15:55,520 --> 00:15:58,280 Speaker 1: we talk about hunger, hormones and the mental benefits, four 250 00:15:58,360 --> 00:16:01,960 Speaker 1: times at twenty minutes, that's what my life does. Twenty 251 00:16:02,000 --> 00:16:06,360 Speaker 1: to thirty minute workouts, busy works, full time, kids and 252 00:16:06,560 --> 00:16:09,640 Speaker 1: half an hour. And she didn't need it, could she 253 00:16:09,640 --> 00:16:11,440 Speaker 1: find it, shut she could get up. She didn't need it, 254 00:16:12,000 --> 00:16:16,320 Speaker 1: and many of you don't either. So twenty minutes, thirty minutes, 255 00:16:16,360 --> 00:16:20,120 Speaker 1: forty minutes, forty five minutes, an hour, ninety minutes, whatever 256 00:16:20,280 --> 00:16:24,520 Speaker 1: you want and have time for. And I'll leave you 257 00:16:24,560 --> 00:16:28,360 Speaker 1: with this, as I've said, mix it up. You know, 258 00:16:28,440 --> 00:16:31,720 Speaker 1: you may do a twenty minute workout on Monday and Wednesday. 259 00:16:32,160 --> 00:16:33,920 Speaker 1: You may do a thirty on Friday, and on the 260 00:16:33,920 --> 00:16:35,280 Speaker 1: weekend you say, you know what, I got a little 261 00:16:35,280 --> 00:16:37,240 Speaker 1: extra time, and maybe you do do forty five minutes 262 00:16:37,280 --> 00:16:43,080 Speaker 1: to an hour. There's no magic number, and truthfully count 263 00:16:43,160 --> 00:16:46,800 Speaker 1: up at the end of seven days. That's the number 264 00:16:46,840 --> 00:16:51,080 Speaker 1: I would rather you concern yourself with first and foremost frequency. 265 00:16:51,440 --> 00:16:53,280 Speaker 1: And then if you want to total up time, fine, 266 00:16:53,520 --> 00:16:58,280 Speaker 1: distance to fine. There you go. This leads into question 267 00:16:58,360 --> 00:17:02,440 Speaker 1: number three. What speed is a good speed for indoor cycling? 268 00:17:03,440 --> 00:17:08,440 Speaker 1: Another metric that I could throw out numbers, and oftentimes 269 00:17:08,480 --> 00:17:12,800 Speaker 1: I'm like, do I do it? No? It depends, And 270 00:17:12,800 --> 00:17:14,760 Speaker 1: how many times have I said that? When I especially 271 00:17:14,840 --> 00:17:21,840 Speaker 1: have great guests PhD level best in their fields, every 272 00:17:21,880 --> 00:17:23,320 Speaker 1: single one of them, when I ask him a question 273 00:17:23,359 --> 00:17:26,560 Speaker 1: like this, will say it depends. And if someone goes, well, 274 00:17:26,560 --> 00:17:29,080 Speaker 1: twenty miles per hour, that's a great one. Twenty Well, 275 00:17:29,160 --> 00:17:30,640 Speaker 1: then there's a person who gets on and goes, well, 276 00:17:30,680 --> 00:17:33,720 Speaker 1: thirteen miles prown is really hard for me. We're ten 277 00:17:33,720 --> 00:17:36,120 Speaker 1: miles prown is really hard for me. Depends on your 278 00:17:36,119 --> 00:17:40,600 Speaker 1: weight and your fitness level and the bike you're using 279 00:17:40,600 --> 00:17:47,160 Speaker 1: in resistance. So no, I'm not going to throw out 280 00:17:47,200 --> 00:17:49,359 Speaker 1: an not even arbitrary. I'm not going to throw out 281 00:17:49,359 --> 00:17:51,840 Speaker 1: a number because it depends on so many different things. 282 00:17:51,920 --> 00:17:54,960 Speaker 1: And this is a great time to talk about you 283 00:17:55,000 --> 00:17:57,119 Speaker 1: do what you can do. So you get on and 284 00:17:57,160 --> 00:17:59,200 Speaker 1: you start to notice numbers. You go, Okay, how fast 285 00:17:59,640 --> 00:18:03,359 Speaker 1: did I average yesterday or you know, last week, and 286 00:18:03,359 --> 00:18:05,800 Speaker 1: then over time you want to improve, not every time 287 00:18:07,119 --> 00:18:09,840 Speaker 1: did that podcast you can't always beat Yesterday? Sounds good, 288 00:18:09,840 --> 00:18:12,800 Speaker 1: it's great for memes, great for you know, advertising slogans 289 00:18:12,840 --> 00:18:15,480 Speaker 1: for certain fitness companies. But it's impossible and and it's 290 00:18:16,359 --> 00:18:19,640 Speaker 1: detrimental to try to beat you know, yesterday every day. 291 00:18:20,119 --> 00:18:22,960 Speaker 1: But you can see patterns that goes for heart rate, 292 00:18:23,800 --> 00:18:27,160 Speaker 1: that goes for speed, and so what are you averaging? 293 00:18:28,800 --> 00:18:31,160 Speaker 1: And my wife pretty good with this, although she gets 294 00:18:31,200 --> 00:18:33,400 Speaker 1: too attached to the numbers too. She's probably not gonna 295 00:18:33,440 --> 00:18:35,400 Speaker 1: like me talking about her this much, but she's perfect 296 00:18:36,000 --> 00:18:38,600 Speaker 1: example of what I'm talking about here, because she was 297 00:18:38,640 --> 00:18:40,640 Speaker 1: saying there was a certain number of miles she would 298 00:18:40,720 --> 00:18:43,520 Speaker 1: hit every thirty minute workout, and she would get frustrated 299 00:18:43,520 --> 00:18:46,080 Speaker 1: when she wouldn't hit it, And I'd say, not only 300 00:18:46,240 --> 00:18:49,800 Speaker 1: aren't you gonna hit it every time? You shouldn't you 301 00:18:49,800 --> 00:18:53,119 Speaker 1: need easy days and hard days? And I get it, like, yes, 302 00:18:53,400 --> 00:18:55,960 Speaker 1: I want you to have goals to shoot for, but 303 00:18:56,080 --> 00:18:58,199 Speaker 1: those goals, first and foremost need to be relative to 304 00:18:58,240 --> 00:19:03,040 Speaker 1: your fitness level, not someone else's. We get too tied 305 00:19:03,119 --> 00:19:07,240 Speaker 1: up in other people's workouts and other people's numbers, And 306 00:19:07,400 --> 00:19:10,600 Speaker 1: I truly couldn't care less personally. I've learned that over 307 00:19:10,600 --> 00:19:14,080 Speaker 1: the years, Like there's way too many factors. And you know, 308 00:19:14,160 --> 00:19:16,760 Speaker 1: let me give you a real perfect example. You know, 309 00:19:16,760 --> 00:19:19,560 Speaker 1: I'll be at the gym and I'll be falling all 310 00:19:19,560 --> 00:19:22,359 Speaker 1: over the place doing exercises and it's not that I 311 00:19:22,359 --> 00:19:24,720 Speaker 1: don't have good balance or whatever. It's gonna I'm really 312 00:19:24,800 --> 00:19:29,160 Speaker 1: sore from maybe going for a really a longer run 313 00:19:29,160 --> 00:19:32,080 Speaker 1: the day before. No one knows that I've done that 314 00:19:32,160 --> 00:19:34,040 Speaker 1: longer run the day before. They just see me falling 315 00:19:34,080 --> 00:19:35,440 Speaker 1: over the place to go, wow, he's really not good 316 00:19:35,440 --> 00:19:40,840 Speaker 1: at that. He's really weak. I don't care. I don't 317 00:19:40,840 --> 00:19:45,240 Speaker 1: compare myself that. So everyone has a backstory. So these 318 00:19:45,359 --> 00:19:49,760 Speaker 1: numbers should be motivating to you based on your history, 319 00:19:51,760 --> 00:19:54,520 Speaker 1: based on your history, And let me end with this 320 00:19:55,080 --> 00:20:00,480 Speaker 1: for this specific topic. I've used those bikes and have 321 00:20:00,520 --> 00:20:04,439 Speaker 1: those bikes where I can compete Leaderboard Live. There are 322 00:20:04,440 --> 00:20:07,639 Speaker 1: people cheating. I don't know how many of you know 323 00:20:07,720 --> 00:20:11,320 Speaker 1: that cheating, So calibrations of bikes. If you're someone into 324 00:20:11,359 --> 00:20:14,439 Speaker 1: that kind of comparing yourself to other people on those 325 00:20:15,280 --> 00:20:21,280 Speaker 1: digital platforms, Sure there's some really amazing athletes, and then 326 00:20:21,280 --> 00:20:24,840 Speaker 1: there's people that are gaming the system. And I can 327 00:20:24,840 --> 00:20:29,280 Speaker 1: tell generally speaking, you probably can't because you don't know 328 00:20:29,320 --> 00:20:33,560 Speaker 1: what those numbers should be. But again, height, weight, sex, 329 00:20:33,840 --> 00:20:37,600 Speaker 1: fitness level, so many different factors coming in, type of 330 00:20:37,600 --> 00:20:41,560 Speaker 1: bike resistance. I mean, you could even get into, like 331 00:20:42,080 --> 00:20:46,399 Speaker 1: you know, there's so many different things. So what is 332 00:20:46,440 --> 00:20:49,919 Speaker 1: a good speed for indoor cycling? Your speed? Mixing that 333 00:20:50,000 --> 00:20:52,640 Speaker 1: speed up and trying to get a little better over time. 334 00:20:53,400 --> 00:20:55,680 Speaker 1: Start to notice your numbers, and that goes for everything. 335 00:20:56,080 --> 00:21:01,680 Speaker 1: But don't be ridiculously attached to all right, final break, 336 00:21:02,000 --> 00:21:04,680 Speaker 1: when we come back, final question. All right, talking about 337 00:21:04,800 --> 00:21:07,919 Speaker 1: four of the top indoor cycling questions answered, we'll be 338 00:21:08,040 --> 00:21:22,439 Speaker 1: right back, al right. I love all the shows, but 339 00:21:22,520 --> 00:21:25,199 Speaker 1: I love these shows too because again the question seems 340 00:21:25,240 --> 00:21:28,240 Speaker 1: simple and maybe common sense, but but they're not. These 341 00:21:28,240 --> 00:21:31,880 Speaker 1: are the questions that get people caught up in their 342 00:21:31,920 --> 00:21:38,600 Speaker 1: program and discouraged and confused. So they are absolutely super important. 343 00:21:39,960 --> 00:21:42,400 Speaker 1: And I've kind of already touched on this one. How 344 00:21:42,480 --> 00:21:46,160 Speaker 1: often should I use my indoor cycling bike? First, if 345 00:21:46,160 --> 00:21:49,560 Speaker 1: you are truly starting from ground zero, not too much. 346 00:21:49,760 --> 00:21:52,359 Speaker 1: I don't want you using it five times a week 347 00:21:52,720 --> 00:21:55,800 Speaker 1: out of the gate. Now. I know that some of 348 00:21:55,840 --> 00:22:00,359 Speaker 1: you have already and some of you will, but you 349 00:22:00,400 --> 00:22:04,399 Speaker 1: can't start slowly enough. You can't start slowly enough. So 350 00:22:04,520 --> 00:22:07,199 Speaker 1: if you bought a bike and you're thinking, you know, 351 00:22:08,080 --> 00:22:12,160 Speaker 1: what do I do? Start with at the very most 352 00:22:12,240 --> 00:22:15,040 Speaker 1: least every other day, maybe Monday, Wednesday, Friday. Give your 353 00:22:15,040 --> 00:22:19,280 Speaker 1: body some time to recover. Two things, two reasons, amongst many. 354 00:22:19,440 --> 00:22:24,520 Speaker 1: You'll be sore muscularly, your butt will be sore. For 355 00:22:24,600 --> 00:22:27,600 Speaker 1: many people, that is one of the most common issues 356 00:22:27,680 --> 00:22:35,000 Speaker 1: starting out, it gets better and then finally mentally, I 357 00:22:35,080 --> 00:22:38,560 Speaker 1: often talk about when you find something you love exercise wise, 358 00:22:38,560 --> 00:22:43,160 Speaker 1: and you do it too much too soon, so many 359 00:22:43,200 --> 00:22:45,320 Speaker 1: bad things happen. In the worst in my opinion, not 360 00:22:45,400 --> 00:22:49,760 Speaker 1: the worst, but one of the top detrimental effects of 361 00:22:49,840 --> 00:22:52,560 Speaker 1: doing too much too soon is you'll learn not to 362 00:22:52,640 --> 00:22:57,800 Speaker 1: like it. You get burned out. So whether it's yoga 363 00:22:57,960 --> 00:23:01,560 Speaker 1: or plots or running or the whatever it is, mix 364 00:23:01,600 --> 00:23:03,280 Speaker 1: it up with other things so that you enjoy that 365 00:23:03,560 --> 00:23:06,159 Speaker 1: thing you love even more and you do it for 366 00:23:06,200 --> 00:23:09,240 Speaker 1: a lifetime. So how often should you use your indoor 367 00:23:09,240 --> 00:23:12,600 Speaker 1: cycling bike you're just starting out, as I said, two 368 00:23:12,600 --> 00:23:14,919 Speaker 1: to three times a week, two to three times a 369 00:23:14,920 --> 00:23:17,600 Speaker 1: week for several weeks. Get used to it, get acclimated, 370 00:23:17,880 --> 00:23:21,760 Speaker 1: let your butt kind of take a break every other day, 371 00:23:22,160 --> 00:23:25,800 Speaker 1: and then add a day or two every couple of weeks, 372 00:23:26,160 --> 00:23:27,880 Speaker 1: and you can't get up to five days a week, 373 00:23:28,920 --> 00:23:33,000 Speaker 1: six days a week. I want you to take one 374 00:23:33,040 --> 00:23:37,800 Speaker 1: day off ideally from all you know, truly recover if 375 00:23:37,800 --> 00:23:42,879 Speaker 1: you're working that frequently, working out that frequently, And I 376 00:23:42,920 --> 00:23:45,720 Speaker 1: want you to cross train too, So I'm gonna throw 377 00:23:45,760 --> 00:23:48,040 Speaker 1: that in there. I love indoor cycling, but I talk 378 00:23:48,119 --> 00:23:51,240 Speaker 1: about I am not a triathlete. I do try athlons 379 00:23:51,240 --> 00:23:54,320 Speaker 1: because it forces me to cross train. I don't bike 380 00:23:54,359 --> 00:23:56,000 Speaker 1: five days a week. I don't run five days a week. 381 00:23:56,000 --> 00:23:58,720 Speaker 1: I don't swim five days a week. I run a couple, 382 00:23:58,760 --> 00:24:00,439 Speaker 1: I bike a couple, I swim a couple, I do 383 00:24:00,480 --> 00:24:03,240 Speaker 1: a couple of strength training. I mix it up, and 384 00:24:03,240 --> 00:24:05,000 Speaker 1: ideally I would want you to do that too, So 385 00:24:06,400 --> 00:24:10,560 Speaker 1: one to five times a week, depending on how much 386 00:24:10,600 --> 00:24:14,640 Speaker 1: you like it, where you're starting from, and your goals. Yes, 387 00:24:14,760 --> 00:24:19,119 Speaker 1: the more often you use it, if weight loss is 388 00:24:19,160 --> 00:24:23,320 Speaker 1: a goal, most likely, depending on those external factors eating 389 00:24:23,359 --> 00:24:26,360 Speaker 1: and all those other things as well, you're gonna see 390 00:24:26,359 --> 00:24:32,159 Speaker 1: results quicker the more you use it. But that doesn't 391 00:24:32,160 --> 00:24:34,480 Speaker 1: mean you use it five days a week for four 392 00:24:34,480 --> 00:24:37,360 Speaker 1: weeks and then you're done. I'd rather use it two 393 00:24:37,400 --> 00:24:42,520 Speaker 1: to three days a week for many years to come. Okay, 394 00:24:42,880 --> 00:24:48,520 Speaker 1: awesome questions. Awesome questions. And it goes to what I 395 00:24:48,560 --> 00:24:52,440 Speaker 1: talk about so frequently. It's about frequency, it's about intensity, 396 00:24:53,720 --> 00:25:00,400 Speaker 1: and it's about enjoyment. Find something you like, do it frequently, 397 00:25:01,280 --> 00:25:05,040 Speaker 1: but mix it up with other things. Very the intensities. 398 00:25:05,760 --> 00:25:09,080 Speaker 1: When you go longer, you go slower. That's generally how 399 00:25:09,080 --> 00:25:13,680 Speaker 1: it works. Shorter workouts those are intervals. Doesn't have to be, 400 00:25:14,160 --> 00:25:16,800 Speaker 1: but over time, as you're maximizing your time, you go okay, 401 00:25:16,960 --> 00:25:20,240 Speaker 1: by throwing some intervals shorter workout, I'm going to burn 402 00:25:20,280 --> 00:25:22,600 Speaker 1: the same number of calories if I went for twice 403 00:25:22,680 --> 00:25:28,800 Speaker 1: the time and went slower, and your body benefits, your 404 00:25:28,840 --> 00:25:34,439 Speaker 1: mind benefits from mixing up intensities, duration as well, and mode. 405 00:25:35,200 --> 00:25:38,959 Speaker 1: The type of exercise you do, how frequently you do it, 406 00:25:39,000 --> 00:25:43,080 Speaker 1: and what you do when you do it. Keep mixing 407 00:25:43,080 --> 00:25:46,199 Speaker 1: it up. So is it indoor cycling a good workout? Now, 408 00:25:46,240 --> 00:25:49,040 Speaker 1: it's a great workout, but there may be people listening 409 00:25:49,040 --> 00:25:52,880 Speaker 1: to go I hate it, totally get it. There's something 410 00:25:52,920 --> 00:25:55,760 Speaker 1: else for you. How long should you cycle? How long 411 00:25:55,760 --> 00:25:58,720 Speaker 1: do you have? How long do you want to twenty minutes? 412 00:25:58,960 --> 00:26:02,159 Speaker 1: I want to binge, watch a couple shows, go slower, sixty, 413 00:26:02,400 --> 00:26:05,760 Speaker 1: Totally up to you. Mix it up. What speed is good? 414 00:26:06,600 --> 00:26:09,399 Speaker 1: Your speed, and try to get a little better over time. 415 00:26:10,000 --> 00:26:13,639 Speaker 1: Hold an average speed. The fitter you are, the faster 416 00:26:14,040 --> 00:26:19,639 Speaker 1: you will go on average for a given workout. But 417 00:26:19,760 --> 00:26:23,639 Speaker 1: that is based on a function of so many different things. 418 00:26:24,240 --> 00:26:27,320 Speaker 1: And let me tell you that that super popular indoor 419 00:26:27,320 --> 00:26:32,119 Speaker 1: cycling program does not take into account your weight. So 420 00:26:32,119 --> 00:26:34,040 Speaker 1: in other words, if you weigh more, you're gonna put 421 00:26:34,040 --> 00:26:40,159 Speaker 1: out more power. Story topic I've touched on, but for 422 00:26:40,200 --> 00:26:43,760 Speaker 1: another day. So your speed is your speed and how 423 00:26:43,800 --> 00:26:46,520 Speaker 1: often should you use it? Frequently but not too frequently? 424 00:26:46,640 --> 00:26:51,679 Speaker 1: And mix in other workouts and listen, if you are 425 00:26:51,760 --> 00:26:55,000 Speaker 1: using it five days a week, but you're also strength 426 00:26:55,040 --> 00:26:58,359 Speaker 1: training and maybe even doing you know, some other workouts 427 00:26:58,359 --> 00:27:01,679 Speaker 1: on the side, you know you may be doing you're 428 00:27:01,720 --> 00:27:04,240 Speaker 1: you know, a twenty minute bike workout and then twenty 429 00:27:04,240 --> 00:27:09,800 Speaker 1: minutes strength and ten minute stretching. That's totally different. I'm 430 00:27:09,840 --> 00:27:11,439 Speaker 1: good with that. But you need to do your cardio, 431 00:27:11,480 --> 00:27:13,480 Speaker 1: you need to do your strength, and ideally you want 432 00:27:13,480 --> 00:27:17,080 Speaker 1: to mix up those workouts as well. But that is 433 00:27:17,119 --> 00:27:19,720 Speaker 1: a great world to live in. As I've said before, 434 00:27:20,359 --> 00:27:22,480 Speaker 1: if you have an hour, you may do a thirty 435 00:27:22,480 --> 00:27:26,479 Speaker 1: minute bike, twenty minute strength, ten minutes stretch, so that's different. 436 00:27:27,880 --> 00:27:30,400 Speaker 1: But you gotta do your strength too, and you got 437 00:27:30,400 --> 00:27:36,600 Speaker 1: to focus on all five components of fitness. Enough fun, 438 00:27:37,320 --> 00:27:41,320 Speaker 1: four top indoor cycing questions answered if you have others, 439 00:27:41,400 --> 00:27:43,840 Speaker 1: and I know you do, and I just finished a 440 00:27:44,440 --> 00:27:47,080 Speaker 1: what was it? Listen to mail that number six? Love 441 00:27:47,160 --> 00:27:48,679 Speaker 1: it and I have a bunch of questions for the 442 00:27:48,720 --> 00:27:50,880 Speaker 1: next one, but reach out let me know what questions 443 00:27:50,920 --> 00:27:54,040 Speaker 1: comments you have. Tom h Fit is Instagram as well 444 00:27:54,040 --> 00:27:56,800 Speaker 1: as Twitter. Tom h Fit, you go write to Fitness 445 00:27:56,840 --> 00:28:00,560 Speaker 1: disrupted dot com as well and thank you for are listening. 446 00:28:00,600 --> 00:28:04,840 Speaker 1: I'm gonna give you the information that you can use 447 00:28:05,200 --> 00:28:08,880 Speaker 1: based on science. There are many people that will throw 448 00:28:08,920 --> 00:28:14,880 Speaker 1: out hard numbers. It doesn't work. Oftentimes it makes them 449 00:28:14,920 --> 00:28:18,960 Speaker 1: sound smart and they'll give you great reasons why. But 450 00:28:19,080 --> 00:28:26,120 Speaker 1: it depends. It always depends. I am Tom Holland this 451 00:28:26,160 --> 00:28:33,520 Speaker 1: is Fitness Disrupted, Believe in Yourself. Fitness Disrupted is a 452 00:28:33,520 --> 00:28:36,920 Speaker 1: production of I Heart Radio. For more podcasts from my 453 00:28:37,040 --> 00:28:40,600 Speaker 1: Heart Radio, visit the i heart radio, app, Apple podcasts, 454 00:28:40,880 --> 00:28:43,040 Speaker 1: or wherever you listen to your favorite shows.