1 00:00:00,720 --> 00:00:04,280 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,480 --> 00:00:14,560 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Why 3 00:00:14,880 --> 00:00:19,079 Speaker 1: you need arrest day. That should be great news to 4 00:00:19,160 --> 00:00:22,680 Speaker 1: most people, especially those of you who work out frequently, 5 00:00:23,680 --> 00:00:28,240 Speaker 1: But unfortunately there are so many memes on social media 6 00:00:29,160 --> 00:00:34,160 Speaker 1: with words phrases like one of my favorites three simple 7 00:00:34,200 --> 00:00:41,120 Speaker 1: words no days off awesome. But that's a problem. And 8 00:00:42,120 --> 00:00:44,640 Speaker 1: if you're my competition, I hope you don't take any 9 00:00:44,720 --> 00:00:48,199 Speaker 1: days off because that's not gonna work out well. And 10 00:00:48,240 --> 00:00:51,400 Speaker 1: I'm gonna tell you why. And it's exercise science one 11 00:00:51,440 --> 00:00:56,400 Speaker 1: oh one, it's basic physiology, and I'll take you through 12 00:00:56,440 --> 00:00:59,440 Speaker 1: it simply, though I'm not gonna go deep into the 13 00:00:59,480 --> 00:01:02,440 Speaker 1: studies here, there's no need to. But this should be 14 00:01:02,480 --> 00:01:08,280 Speaker 1: great news. Now, there is one overarching problem with this discussion, 15 00:01:09,680 --> 00:01:13,440 Speaker 1: and it is something that dawned on me years ago 16 00:01:14,360 --> 00:01:18,400 Speaker 1: after working with enough people that I saw this really, 17 00:01:18,440 --> 00:01:23,520 Speaker 1: really interesting phenomenon that I haven't seen talked about. And 18 00:01:23,560 --> 00:01:27,600 Speaker 1: it's very simple. It's that there are two distinct groups 19 00:01:27,600 --> 00:01:29,640 Speaker 1: of people, by and large. And you may say this 20 00:01:29,680 --> 00:01:32,679 Speaker 1: is a generalization, and it is, but it's accurate. It's 21 00:01:32,680 --> 00:01:34,840 Speaker 1: accurate for someone who's been in the business, and for 22 00:01:34,840 --> 00:01:38,360 Speaker 1: those of you fitness professionals listening, I'm sure you will 23 00:01:38,400 --> 00:01:40,440 Speaker 1: agree if you've been in the business long enough. There 24 00:01:40,480 --> 00:01:43,320 Speaker 1: are two distinct groups of people when it comes to exercise. 25 00:01:44,080 --> 00:01:46,880 Speaker 1: There are those who aren't doing very much but think 26 00:01:46,920 --> 00:01:50,480 Speaker 1: they are doing too much, and there are those who 27 00:01:50,480 --> 00:01:55,440 Speaker 1: are doing a lot and don't think they're doing enough. 28 00:01:57,600 --> 00:02:02,720 Speaker 1: And this show generally speaks to the latter, but both 29 00:02:02,720 --> 00:02:07,080 Speaker 1: groups need to know why. And for the first group, 30 00:02:07,160 --> 00:02:10,640 Speaker 1: the one who aren't doing enough yet, the good news 31 00:02:10,680 --> 00:02:13,359 Speaker 1: is is that you need those rest days. So I 32 00:02:13,400 --> 00:02:19,360 Speaker 1: think a lot of times I know people frequently think, 33 00:02:19,360 --> 00:02:21,639 Speaker 1: oh my gosh when they're starting a program, became possibly 34 00:02:21,840 --> 00:02:23,760 Speaker 1: do an hour at the gym and do And it's 35 00:02:23,840 --> 00:02:27,760 Speaker 1: not how much they think they need. Overarching theme of 36 00:02:27,800 --> 00:02:32,919 Speaker 1: this show and everything I do, micro workouts, excessive moderation, 37 00:02:33,760 --> 00:02:36,880 Speaker 1: doing a little bit a lot. And yes, I will 38 00:02:37,000 --> 00:02:41,400 Speaker 1: end the podcast by talking about active recovery, which is 39 00:02:42,040 --> 00:02:46,239 Speaker 1: a tricky concept, but I can't talk about rest days 40 00:02:46,240 --> 00:02:52,000 Speaker 1: without talking about active recovery days. But you need to rest. 41 00:02:53,040 --> 00:02:55,400 Speaker 1: And let me start by saying giving you just a 42 00:02:55,400 --> 00:02:59,079 Speaker 1: little story back when I did that first Iron Man 43 00:02:59,560 --> 00:03:04,600 Speaker 1: ninety iron Man, New Zealand. I knew just about nothing, 44 00:03:04,680 --> 00:03:08,680 Speaker 1: but it came to iron Man and I landed in 45 00:03:08,760 --> 00:03:12,440 Speaker 1: New Zealand and became friends with a bunch of the 46 00:03:12,800 --> 00:03:14,520 Speaker 1: people who were there athletes, and one was a pro 47 00:03:15,320 --> 00:03:18,480 Speaker 1: pro athlete, Brent. I don't know where Brent is now. 48 00:03:18,600 --> 00:03:21,639 Speaker 1: This is so long ago, but Brent an amazing athlete 49 00:03:21,639 --> 00:03:26,400 Speaker 1: at the time, pro triathlete. And what I learned after 50 00:03:26,480 --> 00:03:29,840 Speaker 1: being with him for you know, week to ten days, 51 00:03:30,960 --> 00:03:37,200 Speaker 1: is he did three things. He eight, he exercised, and 52 00:03:37,240 --> 00:03:41,400 Speaker 1: he slept, and then he did it again several times, 53 00:03:41,480 --> 00:03:45,000 Speaker 1: numerous times throughout the day. But it amazed me how 54 00:03:45,080 --> 00:03:49,200 Speaker 1: much sleep he got. And you learn, the more you're 55 00:03:49,200 --> 00:03:51,120 Speaker 1: in the business and the more you race yourself over 56 00:03:51,160 --> 00:03:54,320 Speaker 1: the years, how important sleep. And obviously that is a 57 00:03:54,400 --> 00:04:00,680 Speaker 1: component of resting topic for a separate podcast, but it 58 00:04:00,720 --> 00:04:05,720 Speaker 1: goes to rest, and it goes to the physiology. Feed 59 00:04:05,720 --> 00:04:09,840 Speaker 1: your body, train your body, and then let your body recover, 60 00:04:11,160 --> 00:04:15,720 Speaker 1: because that is what rest is. It is recovery, and 61 00:04:15,760 --> 00:04:21,040 Speaker 1: recovery is an essential, not not a negotiable part of exercise. 62 00:04:22,360 --> 00:04:27,600 Speaker 1: I mean, the no days off mantra is ludicrous. It's 63 00:04:28,160 --> 00:04:31,760 Speaker 1: pound your chest I'm better than you because I'm not 64 00:04:31,839 --> 00:04:35,920 Speaker 1: taking rest days. Yeah again, what that says to anyone 65 00:04:35,960 --> 00:04:40,280 Speaker 1: who has a modicum of knowledge of exercise sciences, it's 66 00:04:40,320 --> 00:04:44,040 Speaker 1: not gonna work out very well for very long. And 67 00:04:44,040 --> 00:04:47,600 Speaker 1: and those people I've said who say no rest days, 68 00:04:47,800 --> 00:04:51,400 Speaker 1: but you know, are saying how hard they train. Here's 69 00:04:51,440 --> 00:04:54,440 Speaker 1: the simple thing that any good coach knows as well. 70 00:04:55,120 --> 00:04:58,760 Speaker 1: If you're truly training hard, you're not only need you 71 00:04:58,800 --> 00:05:05,080 Speaker 1: want those rest days. So very simple. All right, when 72 00:05:05,080 --> 00:05:07,680 Speaker 1: we come back from the quick break, right into it, 73 00:05:07,760 --> 00:05:10,280 Speaker 1: exercise fizz one oh one, And this is gonna get 74 00:05:10,279 --> 00:05:13,120 Speaker 1: you excited that, Hey, you're gonna earn that day off 75 00:05:13,160 --> 00:05:15,520 Speaker 1: and you're gonna enjoy it. All right, quick break, we'll 76 00:05:15,520 --> 00:05:29,480 Speaker 1: be right back, Okay, talking about rest days, talking about recovery, 77 00:05:29,480 --> 00:05:35,520 Speaker 1: why you need it, And let's just talk about what 78 00:05:35,680 --> 00:05:41,880 Speaker 1: is exercise. What is exercise at its simplest exercises stress. 79 00:05:42,640 --> 00:05:48,960 Speaker 1: You are stressing your body. You are stressing your muscular 80 00:05:49,040 --> 00:05:55,480 Speaker 1: skeletal system, your cardiovascular system, your respiratory systems, you are 81 00:05:56,000 --> 00:06:00,440 Speaker 1: stressing them. And if you really want to get into it, 82 00:06:00,440 --> 00:06:04,360 Speaker 1: it's actually you stress eu stress. There are two kinds 83 00:06:04,360 --> 00:06:09,640 Speaker 1: of stress, positive and negative topic for another's podcast. That's 84 00:06:09,640 --> 00:06:11,800 Speaker 1: a great fit tip actually, but I'll give you that. 85 00:06:11,880 --> 00:06:15,720 Speaker 1: You know you stress is exercise. It's beneficial, it's good, 86 00:06:16,720 --> 00:06:20,840 Speaker 1: but it's good up to a point. Because when we 87 00:06:20,960 --> 00:06:24,200 Speaker 1: stress our bodies constantly, what do you think needs to 88 00:06:24,240 --> 00:06:31,520 Speaker 1: follow the recovery? And how many articles I have contributed 89 00:06:31,520 --> 00:06:36,400 Speaker 1: to and written about why. The simple first explanation, the 90 00:06:36,440 --> 00:06:38,760 Speaker 1: one you need to know for the cocktail parties is 91 00:06:39,240 --> 00:06:44,120 Speaker 1: that's where you get stronger. You don't get stronger cardiovascular 92 00:06:44,279 --> 00:06:50,720 Speaker 1: lee or musculo skeletally during the session itself. It is 93 00:06:51,000 --> 00:06:56,039 Speaker 1: during those periods of rest and recovery that you reap 94 00:06:56,200 --> 00:07:02,719 Speaker 1: the rewards of those exercise sessions. And let's just look 95 00:07:02,720 --> 00:07:07,800 Speaker 1: at the muscle so simple. When you strength train, what 96 00:07:07,920 --> 00:07:14,280 Speaker 1: happens You are creating tiny micro tears in your muscle tissue. 97 00:07:15,120 --> 00:07:19,600 Speaker 1: When you rest, When you allow those muscles to recover, 98 00:07:20,320 --> 00:07:28,040 Speaker 1: they repair themselves. Repair that sounds important, repair during recovery, 99 00:07:28,240 --> 00:07:34,520 Speaker 1: during rest. When those muscle fibers repair themselves, they get 100 00:07:34,560 --> 00:07:39,360 Speaker 1: stronger and they get bigger. If you don't allow them 101 00:07:40,120 --> 00:07:45,960 Speaker 1: to do so, pretty simple, I can hear you, you 102 00:07:46,000 --> 00:07:50,960 Speaker 1: know understanding this, then you're never allowing them to rebuild, 103 00:07:51,240 --> 00:07:58,240 Speaker 1: get stronger, get bigger, and that's a problem. So when 104 00:07:58,280 --> 00:08:02,560 Speaker 1: we talk about strength training, what is the common advice 105 00:08:02,600 --> 00:08:06,240 Speaker 1: given by people like me that you don't train the 106 00:08:06,320 --> 00:08:11,240 Speaker 1: same body part on successive days. Why because you're not 107 00:08:11,320 --> 00:08:16,240 Speaker 1: allowing that muscle group to repair and rebuild itself. The 108 00:08:16,320 --> 00:08:19,480 Speaker 1: science says you need a day a day to repair, 109 00:08:20,280 --> 00:08:24,320 Speaker 1: sometimes longer, but a minimum of a day. So that's 110 00:08:24,360 --> 00:08:29,760 Speaker 1: why many people do chest, shoulders and triceps on Monday, 111 00:08:29,880 --> 00:08:34,480 Speaker 1: back and biceps on Tuesday, legs on third Wednesday, and 112 00:08:34,520 --> 00:08:38,360 Speaker 1: then you repeat the cycle. And this is why. So 113 00:08:38,480 --> 00:08:41,800 Speaker 1: you're learning many different things just the simple concept. This 114 00:08:41,880 --> 00:08:49,400 Speaker 1: is why those new fad high intensity workouts that don't 115 00:08:49,440 --> 00:08:51,800 Speaker 1: really have a lot of variation that you do pretty 116 00:08:51,840 --> 00:08:55,480 Speaker 1: much the same thing day in and day out. Well, yes, 117 00:08:56,480 --> 00:09:00,720 Speaker 1: that is where you're going to get injured overuse and 118 00:09:00,760 --> 00:09:04,880 Speaker 1: then all of the other negative outcomes that I'm going 119 00:09:04,960 --> 00:09:09,720 Speaker 1: to outline in just a second. But this is like 120 00:09:10,400 --> 00:09:16,760 Speaker 1: exactly my philosophy and and Pollyanna approach wrapped up into 121 00:09:16,760 --> 00:09:20,760 Speaker 1: one with exercise science. This is great news. When you 122 00:09:20,760 --> 00:09:23,400 Speaker 1: work hard, then you need to work hard and play hard, 123 00:09:23,440 --> 00:09:28,640 Speaker 1: work hard and rest you earn that rest and you 124 00:09:28,720 --> 00:09:34,960 Speaker 1: need that rest because it's stress. It's stress. And what 125 00:09:35,160 --> 00:09:40,120 Speaker 1: is a definition then of recovery, Well, it is allowing 126 00:09:40,200 --> 00:09:45,640 Speaker 1: you to perform optimally and it is a balance, perfect 127 00:09:45,800 --> 00:09:51,400 Speaker 1: term for you, a balance between that stress and recovery, 128 00:09:52,120 --> 00:09:56,440 Speaker 1: stress and recovery. So for years I coached people to 129 00:09:56,559 --> 00:10:02,839 Speaker 1: do many different events, you know, primarily marathons, half marathons, triathlons, 130 00:10:02,880 --> 00:10:06,319 Speaker 1: but then adventure races, so many different things. And when 131 00:10:06,320 --> 00:10:10,080 Speaker 1: you're designing a program which I loved so much fun, 132 00:10:11,000 --> 00:10:15,920 Speaker 1: it's work because there is specificity and there's a term. 133 00:10:15,960 --> 00:10:18,080 Speaker 1: Again for another show, I brought it up a couple 134 00:10:18,080 --> 00:10:20,640 Speaker 1: of times. I think over the course of when is 135 00:10:20,640 --> 00:10:25,839 Speaker 1: a podcasts almost periodization? Periodization. So when you're a strength 136 00:10:25,880 --> 00:10:29,120 Speaker 1: and conditioning coach and you are designing programs, this is 137 00:10:29,160 --> 00:10:33,400 Speaker 1: what a strength and conditioning coach does for professional athletes, 138 00:10:34,160 --> 00:10:39,200 Speaker 1: whatever your sport, it's periodization. And what is that It 139 00:10:39,320 --> 00:10:44,400 Speaker 1: is a cycling of intensity training volume specificity. In other words, 140 00:10:44,440 --> 00:10:48,160 Speaker 1: there's peaks and there's valleys. You're gonna build up, you're 141 00:10:48,160 --> 00:10:51,800 Speaker 1: gonna pull back. And just to give you a quick example, 142 00:10:51,880 --> 00:10:54,200 Speaker 1: if you're a runner and you're training for a marathon, 143 00:10:54,720 --> 00:10:58,480 Speaker 1: this is a very basic overview of a periodized program. 144 00:10:58,720 --> 00:11:03,680 Speaker 1: There's micro cycle, mezzo cycle, and macro cycle. The short 145 00:11:03,679 --> 00:11:06,360 Speaker 1: of it is this first week you may run twenty miles, 146 00:11:06,600 --> 00:11:11,120 Speaker 1: second week you may run thirty miles, third week forty miles, 147 00:11:11,160 --> 00:11:13,600 Speaker 1: and then that fourth week you pull back and your 148 00:11:13,640 --> 00:11:19,040 Speaker 1: coach gives you fifteen miles or something. Again, really simple overview, 149 00:11:19,360 --> 00:11:23,240 Speaker 1: but the point is there's building up and there's pulling back, 150 00:11:23,280 --> 00:11:28,480 Speaker 1: there's recovery and within that, so a micro cycle would 151 00:11:28,480 --> 00:11:31,640 Speaker 1: be a week in that micro cycle. Generally speaking, there's 152 00:11:31,640 --> 00:11:34,240 Speaker 1: one day completely off and that's where I was getting to, 153 00:11:34,800 --> 00:11:39,400 Speaker 1: and for runners it's often Monday. Why is that because 154 00:11:39,480 --> 00:11:44,760 Speaker 1: runners often do their long run on Sundays and so 155 00:11:45,080 --> 00:11:49,080 Speaker 1: if you are someone who is, you gotta figure it out. 156 00:11:49,160 --> 00:11:53,280 Speaker 1: You're doing a lot of exercise, you need that day off. 157 00:11:54,840 --> 00:11:58,560 Speaker 1: And yes, again, before I finished, I'll talk about active recovery, 158 00:11:58,640 --> 00:12:02,079 Speaker 1: but that's a slippery slope. As I'll get to, we 159 00:12:02,160 --> 00:12:04,840 Speaker 1: want to push our bodies and then we want to 160 00:12:04,880 --> 00:12:09,800 Speaker 1: allow them to recover, and that goes especially as we 161 00:12:09,800 --> 00:12:11,360 Speaker 1: get older. And I know some of you are saying, 162 00:12:11,400 --> 00:12:13,360 Speaker 1: I'm not a marathon or Tom, I'm not doing iron 163 00:12:13,360 --> 00:12:17,080 Speaker 1: I'm not doing really intense stuff, okay, but my goal, 164 00:12:17,640 --> 00:12:19,440 Speaker 1: one of my goals is to get you moving as 165 00:12:19,559 --> 00:12:22,280 Speaker 1: much as possible, as frequently as possible. Your body still 166 00:12:22,280 --> 00:12:28,040 Speaker 1: needs to rest and recover, and having that day is exciting, 167 00:12:28,960 --> 00:12:33,480 Speaker 1: and I'll give you like the psychological tools and things 168 00:12:33,559 --> 00:12:35,200 Speaker 1: I want you to do on that day off, so 169 00:12:35,240 --> 00:12:38,440 Speaker 1: it's not truly a day off even outside of that 170 00:12:38,520 --> 00:12:43,120 Speaker 1: active recovery day. Okay, but again, periodization. Top athletes do it, 171 00:12:43,200 --> 00:12:45,160 Speaker 1: and you should do it too in your own way. 172 00:12:45,480 --> 00:12:49,600 Speaker 1: There is a cycling of intensity and volume of your training, 173 00:12:49,720 --> 00:12:56,680 Speaker 1: regardless of your goals. You can't go hard all the time. 174 00:12:57,840 --> 00:13:01,120 Speaker 1: It doesn't work. And let me just give you just 175 00:13:01,200 --> 00:13:03,160 Speaker 1: to throw a little bit of science in there for 176 00:13:03,280 --> 00:13:08,040 Speaker 1: your well, there's a specific study. This was October two 177 00:13:08,280 --> 00:13:11,960 Speaker 1: and five, Strength and Conditioning Journal, and just the title 178 00:13:12,160 --> 00:13:16,040 Speaker 1: was is a Multidimensional Approach to Enhancing Recovery. I'm just 179 00:13:16,040 --> 00:13:18,400 Speaker 1: gonna give you the four points they talk about. So 180 00:13:18,800 --> 00:13:22,199 Speaker 1: what are you trying to do during recovery? In this paper? 181 00:13:22,360 --> 00:13:26,080 Speaker 1: Number one, they talked about normalization of functions. Number two, 182 00:13:26,120 --> 00:13:31,400 Speaker 1: normalization of homeo static equilibrium. Number three, replenishment and temporary 183 00:13:31,480 --> 00:13:37,079 Speaker 1: super compensation of energy resources and number four reconstructive functions, 184 00:13:37,520 --> 00:13:43,000 Speaker 1: especially cellular processes and enzymatic functions. Okay, you know scientific, 185 00:13:43,720 --> 00:13:46,000 Speaker 1: but the terms we want to pull out of there 186 00:13:46,000 --> 00:13:54,679 Speaker 1: are normalization equilibrium. Again, when you stress your body, you 187 00:13:54,720 --> 00:13:57,000 Speaker 1: push it to a level, and then you need to 188 00:13:57,120 --> 00:14:01,360 Speaker 1: allow it to pull back. What happens if you don't. 189 00:14:01,559 --> 00:14:05,800 Speaker 1: Let's just go there and give you two examples. One 190 00:14:05,880 --> 00:14:11,200 Speaker 1: is overtraining syndrome and the second is the female athlete triad. Okay, 191 00:14:11,240 --> 00:14:14,880 Speaker 1: over training syndrome. That could be male or female. And 192 00:14:15,160 --> 00:14:19,560 Speaker 1: so for those of you who are competitive athletes and 193 00:14:20,120 --> 00:14:23,320 Speaker 1: didn't pull back maybe in the years and didn't take 194 00:14:23,360 --> 00:14:25,960 Speaker 1: those rest days, or maybe you have a spouse, that's 195 00:14:26,000 --> 00:14:29,960 Speaker 1: why you're listening to the show. You know what this is. 196 00:14:30,320 --> 00:14:33,400 Speaker 1: So if you train too much and don't allow your 197 00:14:33,400 --> 00:14:37,000 Speaker 1: body to recover, there are certain it's it's a syndrome. 198 00:14:37,800 --> 00:14:42,600 Speaker 1: And the signs are very simple and and again common sensical. Irritability, 199 00:14:43,240 --> 00:14:47,920 Speaker 1: increased resting heart rate that one maybe not as obvious, Fatigue, 200 00:14:48,640 --> 00:14:54,200 Speaker 1: decreased enthusiasm, and yeah, injury, that's so obvious though I'm 201 00:14:54,200 --> 00:14:56,680 Speaker 1: not even throwing that in there. I'm talking more the 202 00:14:56,680 --> 00:14:59,600 Speaker 1: physiological things that you don't necessarily see what you feel. 203 00:15:00,440 --> 00:15:02,280 Speaker 1: And this is the first time we're really getting to 204 00:15:02,400 --> 00:15:08,240 Speaker 1: the psychological part, which is so important, sometimes more important 205 00:15:08,280 --> 00:15:14,040 Speaker 1: than the physical. Decreased enthusiasm. And that's why I say 206 00:15:14,080 --> 00:15:17,000 Speaker 1: for those of you who aren't doing marathons or or competing, 207 00:15:17,400 --> 00:15:21,040 Speaker 1: it doesn't matter. You have a fitness program, and if 208 00:15:21,080 --> 00:15:23,800 Speaker 1: you don't enjoy it, if you do it too much, 209 00:15:24,360 --> 00:15:26,720 Speaker 1: if you don't let yourself rest and kind of sit 210 00:15:26,800 --> 00:15:30,680 Speaker 1: back and recover psychologically, you're not gonna keep up with it. 211 00:15:31,160 --> 00:15:35,840 Speaker 1: That's the burnout. That's why I talk about variation all 212 00:15:35,880 --> 00:15:39,640 Speaker 1: the time. If you find you start yoga or something 213 00:15:39,680 --> 00:15:41,960 Speaker 1: for the first time, you go, I love this, and 214 00:15:42,040 --> 00:15:45,920 Speaker 1: that's all you do. It doesn't matter how healthy that 215 00:15:46,560 --> 00:15:50,920 Speaker 1: mode of exercises. You're going to run into problems over training, 216 00:15:51,000 --> 00:15:53,840 Speaker 1: doing the same movements over and over, and then most 217 00:15:53,880 --> 00:15:56,360 Speaker 1: likely you're gonna burn out. And the goal is to 218 00:15:56,480 --> 00:15:59,200 Speaker 1: keep doing that thing that you enjoy as much as 219 00:15:59,240 --> 00:16:00,720 Speaker 1: you can and to be as healthy as you can. 220 00:16:01,480 --> 00:16:05,040 Speaker 1: So this that's why this applies to everyone. The periodization 221 00:16:05,480 --> 00:16:09,520 Speaker 1: the rest days matters, not what your level of training is. 222 00:16:10,000 --> 00:16:12,520 Speaker 1: We all need that. Yes, the harder you go, the 223 00:16:12,600 --> 00:16:16,360 Speaker 1: more important. It is, but we all need it. It's 224 00:16:16,400 --> 00:16:21,480 Speaker 1: stressed to all of us physiologically and psychologically. And the 225 00:16:21,520 --> 00:16:24,520 Speaker 1: line that you just have to constantly remind yourself of 226 00:16:25,160 --> 00:16:29,840 Speaker 1: is that your gains happen during the times of recovery. 227 00:16:30,120 --> 00:16:34,040 Speaker 1: That's when you're getting the gains. And the female athlete triad. 228 00:16:34,120 --> 00:16:38,280 Speaker 1: Have to touch on this really quickly. It's connected too 229 00:16:38,400 --> 00:16:42,960 Speaker 1: much without rest and recovery. There's there's other things involved here, 230 00:16:42,960 --> 00:16:45,560 Speaker 1: but it's part of it, and the female athlete try it. 231 00:16:45,600 --> 00:16:47,800 Speaker 1: I'm going to read you the definition from the American 232 00:16:47,840 --> 00:16:52,600 Speaker 1: College of Obstetricians and Gynecologists. They call the female athlete 233 00:16:52,600 --> 00:16:57,040 Speaker 1: triad a medical condition observed in physically active females involving 234 00:16:57,080 --> 00:17:01,480 Speaker 1: three components uh number one low energy availability with or 235 00:17:01,560 --> 00:17:07,720 Speaker 1: without disordered eating, two menstrual dysfunction, and three low bone density. 236 00:17:08,280 --> 00:17:11,800 Speaker 1: And they've final paragraph I pulled is that an individual 237 00:17:11,840 --> 00:17:15,080 Speaker 1: does not need to show clinical manifestations of all three 238 00:17:15,119 --> 00:17:18,920 Speaker 1: components of the female athlete triads simultaneously to be affected 239 00:17:18,920 --> 00:17:22,680 Speaker 1: by the condition, and consequences of these clinical conditions may 240 00:17:22,680 --> 00:17:27,919 Speaker 1: not be completely reversible, so prevention, early diagnosis, and intervention 241 00:17:27,960 --> 00:17:32,320 Speaker 1: are critical. Now again, I don't want to uh get 242 00:17:32,359 --> 00:17:36,359 Speaker 1: into the the too much exercise discussion too much because 243 00:17:36,400 --> 00:17:39,359 Speaker 1: most people aren't there. You know, that's not why we 244 00:17:39,400 --> 00:17:42,720 Speaker 1: have the issues we have. But I want to give 245 00:17:42,760 --> 00:17:45,520 Speaker 1: you both sides of this, because again it should be 246 00:17:45,560 --> 00:17:49,480 Speaker 1: exciting that not only should you not do too much exercise, 247 00:17:50,760 --> 00:17:53,199 Speaker 1: you need to recover and you need to rest and 248 00:17:53,240 --> 00:18:00,480 Speaker 1: it's part of it is an integral part of your planning. Integral, Okay, 249 00:18:01,840 --> 00:18:04,280 Speaker 1: you have to build it into your program. And let 250 00:18:04,280 --> 00:18:07,040 Speaker 1: me say this, it's one of the hardest things to 251 00:18:07,040 --> 00:18:10,760 Speaker 1: do as a coach. You know, I can't tell you 252 00:18:10,800 --> 00:18:13,600 Speaker 1: back when I was designing those programs for people that 253 00:18:13,680 --> 00:18:15,880 Speaker 1: when I would give them those rest days and sometimes 254 00:18:15,960 --> 00:18:20,080 Speaker 1: multiple and and or pull back their training volume, you know, 255 00:18:20,160 --> 00:18:23,119 Speaker 1: tell them, you know, you just went from training twenty 256 00:18:23,119 --> 00:18:25,520 Speaker 1: hours a week and this week you're gonna do twelve 257 00:18:26,200 --> 00:18:29,199 Speaker 1: and I no, I want more. No. And that was 258 00:18:29,280 --> 00:18:32,400 Speaker 1: really challenging for people. So that's the I'm either doing 259 00:18:32,440 --> 00:18:35,040 Speaker 1: too much when you're not, or I'm not doing enough 260 00:18:35,080 --> 00:18:39,520 Speaker 1: when you are. And that's balanced people. That's why my 261 00:18:39,640 --> 00:18:44,600 Speaker 1: excessive moderation mantra is so important. Do a little bit 262 00:18:44,640 --> 00:18:47,080 Speaker 1: a lot and let's throw in and then rest. When 263 00:18:47,119 --> 00:18:49,680 Speaker 1: you need to, or rest when you should. I should 264 00:18:49,680 --> 00:18:56,400 Speaker 1: say it's all part. It's all part eating healthy, getting 265 00:18:56,440 --> 00:19:01,959 Speaker 1: adequate sleep, recovering, mixing up your word accounts. But we 266 00:19:02,040 --> 00:19:05,000 Speaker 1: need that alright, quick final break and then we're pulling 267 00:19:05,000 --> 00:19:07,159 Speaker 1: it all together. I'm gonna talk about what comes up 268 00:19:07,240 --> 00:19:11,400 Speaker 1: so frequently that term active recovery. What the heck is that? 269 00:19:11,880 --> 00:19:13,359 Speaker 1: I mean, you don't take a day off and you 270 00:19:13,440 --> 00:19:18,080 Speaker 1: do whatever you want new talk about that when we 271 00:19:18,119 --> 00:19:31,879 Speaker 1: come back, final break, we'll be right back. So rest, 272 00:19:33,200 --> 00:19:37,439 Speaker 1: you know, on the seventh day, you need to rest. 273 00:19:38,680 --> 00:19:41,920 Speaker 1: And those clients of mind, by the way, who when 274 00:19:41,960 --> 00:19:45,600 Speaker 1: I gave them their first you know, four months, depending 275 00:19:45,600 --> 00:19:47,320 Speaker 1: on how I would give it to them. Let's say 276 00:19:47,320 --> 00:19:49,280 Speaker 1: they were training for a triathlon or something, and they 277 00:19:49,280 --> 00:19:50,959 Speaker 1: would see that program and say, oh, I don't want 278 00:19:51,000 --> 00:19:57,080 Speaker 1: the rest days. Inevitably without fail month three, sometimes two, 279 00:19:57,240 --> 00:20:01,920 Speaker 1: sometimes one, they would thank me. They're tired. And if 280 00:20:01,920 --> 00:20:04,360 Speaker 1: you do the work, as I said at the beginning, 281 00:20:04,480 --> 00:20:09,359 Speaker 1: you not only need it, you want it. No, I 282 00:20:09,359 --> 00:20:13,359 Speaker 1: get those two flipped. It's both you need it and 283 00:20:13,400 --> 00:20:15,879 Speaker 1: you want it. You want it and you need it, Okay, 284 00:20:15,960 --> 00:20:18,480 Speaker 1: you want it because you're tired, you're doing the work, 285 00:20:19,440 --> 00:20:25,600 Speaker 1: and it's just it's it's it's an essential part of exercise. Now, 286 00:20:25,720 --> 00:20:27,679 Speaker 1: I just did a podcast on fit Tech. I have 287 00:20:27,720 --> 00:20:31,160 Speaker 1: to throw this in real quickly, you know, because there's 288 00:20:31,200 --> 00:20:33,320 Speaker 1: so many watches now, I'm not gonna give I have 289 00:20:33,400 --> 00:20:35,440 Speaker 1: them all, you know, I get. I get them all 290 00:20:35,480 --> 00:20:37,159 Speaker 1: sent to me as well. I love that part of 291 00:20:37,200 --> 00:20:39,240 Speaker 1: my my job is I get to try out just 292 00:20:39,280 --> 00:20:41,920 Speaker 1: about everything, the newest, greatest. I'm wearing a couple of 293 00:20:41,960 --> 00:20:44,879 Speaker 1: things on my body right now. One is connected for 294 00:20:44,960 --> 00:20:48,919 Speaker 1: two weeks, but they are not to be all end all. 295 00:20:49,200 --> 00:20:52,800 Speaker 1: You know. My watch is constantly telling me how much 296 00:20:52,840 --> 00:20:56,639 Speaker 1: time I need between my next workout and the quality 297 00:20:56,760 --> 00:21:00,479 Speaker 1: of the workout, now, real quickly. One of the metrics 298 00:21:00,560 --> 00:21:03,680 Speaker 1: they use for that is heart rate variability. Okay, heart 299 00:21:03,760 --> 00:21:06,920 Speaker 1: rate variability. What is that? Well, it's literally the time 300 00:21:06,960 --> 00:21:09,400 Speaker 1: between the beats of your heart. I mean, makes sense, right, 301 00:21:09,920 --> 00:21:11,920 Speaker 1: and if your heart is beating. I'm pulling this right 302 00:21:11,920 --> 00:21:14,560 Speaker 1: off of one of the fit tech websites. Now, so 303 00:21:14,640 --> 00:21:17,359 Speaker 1: let's say your heart rate beat sixty times a minute. 304 00:21:17,400 --> 00:21:21,120 Speaker 1: It's not beating every second. There's variability, okay, so there 305 00:21:21,160 --> 00:21:24,320 Speaker 1: may be point nine seconds between two beats and one 306 00:21:24,480 --> 00:21:28,199 Speaker 1: point one five seconds between the two others. The greater 307 00:21:28,359 --> 00:21:33,400 Speaker 1: the variability, the better. The greater the variability, the more 308 00:21:33,440 --> 00:21:38,480 Speaker 1: ready your body is to execute at a high level. 309 00:21:38,640 --> 00:21:42,199 Speaker 1: Again according to this specific product and website. But if 310 00:21:42,200 --> 00:21:44,879 Speaker 1: you're an exercised physiologists, you study this stuff. And a 311 00:21:44,880 --> 00:21:48,560 Speaker 1: final little line from from this specific products site is 312 00:21:48,640 --> 00:21:51,840 Speaker 1: these periods of time between successive heartbeats are known as 313 00:21:51,880 --> 00:21:55,440 Speaker 1: our our intervals, and that's named for the heartbeats are 314 00:21:55,520 --> 00:21:58,920 Speaker 1: phase and they're measured in milliseconds. So my point bringing 315 00:21:58,920 --> 00:22:01,440 Speaker 1: this up is we're now gonna get all this feedback, 316 00:22:01,560 --> 00:22:04,920 Speaker 1: and we are getting all this feedback from our fitness 317 00:22:04,920 --> 00:22:07,760 Speaker 1: tech telling us when we should rest or when we shouldn't. 318 00:22:08,240 --> 00:22:11,480 Speaker 1: It's nowhere close to perfect, is what I'm trying to 319 00:22:11,520 --> 00:22:15,240 Speaker 1: tell you. Listen to your body. Look at your watch, 320 00:22:15,480 --> 00:22:18,280 Speaker 1: look at your phone, look at all those different metrics. 321 00:22:18,520 --> 00:22:21,480 Speaker 1: But at the end of the day, listen to your body, 322 00:22:22,119 --> 00:22:25,080 Speaker 1: because they're not taking into account how sore you are 323 00:22:25,200 --> 00:22:29,080 Speaker 1: and so many other things and the psychological You know, 324 00:22:29,119 --> 00:22:31,240 Speaker 1: I tell this story all the time, you know, when 325 00:22:31,280 --> 00:22:32,960 Speaker 1: the topic comes up. Do you think the fit tech 326 00:22:33,040 --> 00:22:37,480 Speaker 1: is gonna replace in person coaching? Not a chance. It's 327 00:22:37,480 --> 00:22:40,000 Speaker 1: an adjunct too, and it's a tool to be used 328 00:22:40,200 --> 00:22:43,320 Speaker 1: by those coaches. So many people have no idea, Harry, variability, 329 00:22:43,560 --> 00:22:46,120 Speaker 1: come on, because people have no idea, and you still 330 00:22:46,160 --> 00:22:49,440 Speaker 1: probably don't and you'll have to. You know, you're listening 331 00:22:49,480 --> 00:22:51,720 Speaker 1: to your body is a really good way of monitoring 332 00:22:51,760 --> 00:22:53,879 Speaker 1: your body. But the story I have is, you know 333 00:22:53,920 --> 00:22:57,440 Speaker 1: collegiate football player I was training, you know, five days 334 00:22:57,440 --> 00:23:01,160 Speaker 1: a week and quite not quite well towards the end. 335 00:23:01,359 --> 00:23:02,680 Speaker 1: You know, there would be days when he would show 336 00:23:02,720 --> 00:23:04,280 Speaker 1: up for a workout and I'd look at him and say, 337 00:23:04,320 --> 00:23:06,359 Speaker 1: we're going we're gonna eat, We're not gonna work out today. 338 00:23:06,359 --> 00:23:09,160 Speaker 1: He was, He was just done. You've been training hard 339 00:23:09,200 --> 00:23:11,359 Speaker 1: and and that's the other thing is you need to 340 00:23:11,400 --> 00:23:15,560 Speaker 1: be flexible. So some days, if Monday's your rest day, 341 00:23:17,160 --> 00:23:19,480 Speaker 1: you need to move it. You need to listen to 342 00:23:19,520 --> 00:23:22,560 Speaker 1: your body. But you need those days and some days 343 00:23:22,720 --> 00:23:26,439 Speaker 1: or some weeks, it may be two rest days. But 344 00:23:26,480 --> 00:23:29,040 Speaker 1: you listen to your body, you work hard, and you 345 00:23:29,119 --> 00:23:34,240 Speaker 1: allow it to recover. So what is this active recovery thing? Okay, 346 00:23:34,600 --> 00:23:37,800 Speaker 1: this to me, to be quite honest, and that's all 347 00:23:37,840 --> 00:23:41,280 Speaker 1: I am on this show. It's quite often more mental 348 00:23:41,359 --> 00:23:44,320 Speaker 1: for people. So when we talk about active recovery, basically 349 00:23:44,440 --> 00:23:46,800 Speaker 1: people are asking me, you know, what can I do 350 00:23:46,840 --> 00:23:48,359 Speaker 1: because I want to do something on my day. I 351 00:23:48,359 --> 00:23:50,000 Speaker 1: don't want to day off, that's what they're saying. I 352 00:23:50,000 --> 00:23:55,680 Speaker 1: don't want a day off. Okay. I still think, especially 353 00:23:55,680 --> 00:24:00,800 Speaker 1: if you're going super hard, you need that complete day off, rest, recover. 354 00:24:01,080 --> 00:24:03,800 Speaker 1: Now again, that's people who are at a pretty high level. 355 00:24:04,400 --> 00:24:07,760 Speaker 1: You may say I want to do something almost every 356 00:24:07,840 --> 00:24:09,280 Speaker 1: day of the week, if not every day of the week, 357 00:24:09,520 --> 00:24:13,240 Speaker 1: the active recovery day. Here's the quick, simple definition. It's 358 00:24:13,280 --> 00:24:16,800 Speaker 1: low intensity and it's something different than what you're doing 359 00:24:17,600 --> 00:24:21,800 Speaker 1: most frequently. So this is where we're talking cross training. Right. 360 00:24:21,920 --> 00:24:24,800 Speaker 1: So if you're a runner and you say tom on Monday, 361 00:24:24,840 --> 00:24:27,840 Speaker 1: I don't want to take it completely off, Okay, then 362 00:24:27,880 --> 00:24:32,000 Speaker 1: you're gonna do something that is not the same. That is, 363 00:24:32,160 --> 00:24:35,639 Speaker 1: you know, a way of cross training again that is 364 00:24:35,640 --> 00:24:39,679 Speaker 1: at a very low intensity. So you're allowing your body 365 00:24:39,720 --> 00:24:44,120 Speaker 1: to get some exercise, but you're not stressing the cardiovascular 366 00:24:44,119 --> 00:24:47,840 Speaker 1: system too much, You're not stressing your musculo skeletal system 367 00:24:47,840 --> 00:24:50,400 Speaker 1: too much. And so for a runner, and I've contributed 368 00:24:50,560 --> 00:24:52,119 Speaker 1: so many of these articles like if you're a runner, 369 00:24:52,160 --> 00:24:53,680 Speaker 1: what you do? If you're a biker, what did you 370 00:24:53,720 --> 00:24:57,600 Speaker 1: do if you're a roller? Again, something complementary but different 371 00:24:58,600 --> 00:25:00,840 Speaker 1: at a low intensity. For so for a runner biking, 372 00:25:00,920 --> 00:25:05,440 Speaker 1: it's awesome, right, different muscle groups that predominate, So you know, 373 00:25:05,480 --> 00:25:08,879 Speaker 1: getting on a stationary bike or going outside, low level, 374 00:25:08,960 --> 00:25:15,560 Speaker 1: easy bike, right, awesome, low level, you're not hammering intervals, swimming, 375 00:25:16,160 --> 00:25:21,480 Speaker 1: perfect for so many different athletes and people. So, yes, 376 00:25:21,920 --> 00:25:26,200 Speaker 1: you can have an active recovery day, and that means 377 00:25:26,520 --> 00:25:31,199 Speaker 1: low intensity, not stressing your body too much, all of 378 00:25:31,240 --> 00:25:36,320 Speaker 1: those different systems. But I still think rest days. So 379 00:25:36,440 --> 00:25:39,480 Speaker 1: do some active recovery days and do some rest days 380 00:25:39,480 --> 00:25:43,440 Speaker 1: as well. Throw them both in. And here's the final 381 00:25:44,280 --> 00:25:49,359 Speaker 1: thing that is perfect for your active rest days. Visualization. 382 00:25:51,040 --> 00:25:54,040 Speaker 1: You know, if you've listened to my podcast that I'm 383 00:25:54,040 --> 00:25:56,919 Speaker 1: all about sports psychology, that I'm all about. That's what 384 00:25:57,000 --> 00:26:00,879 Speaker 1: I studied, continue to study, love it. So your rest 385 00:26:01,000 --> 00:26:07,040 Speaker 1: day can be an active recovery day psychologically. So if 386 00:26:07,080 --> 00:26:11,120 Speaker 1: you are competing, if you are pursuing a goal, whatever 387 00:26:11,160 --> 00:26:14,880 Speaker 1: it may be, that rest day is when you sit 388 00:26:14,960 --> 00:26:18,479 Speaker 1: down in a chair and you do your visualization. If 389 00:26:18,480 --> 00:26:20,240 Speaker 1: you don't know what that is. Listened to the podcast 390 00:26:20,280 --> 00:26:22,600 Speaker 1: I did on that. One of my favorite things. Every 391 00:26:22,600 --> 00:26:25,320 Speaker 1: top athlete does it. Every person who is trying to 392 00:26:25,320 --> 00:26:29,600 Speaker 1: achieve a goal does it, or should do it, because 393 00:26:29,680 --> 00:26:32,720 Speaker 1: when you see it, when you envision it over and over, 394 00:26:33,600 --> 00:26:37,440 Speaker 1: really good things happen. And there's a science to it. 395 00:26:37,440 --> 00:26:40,639 Speaker 1: It's a way to do it, and it's perfect for 396 00:26:40,720 --> 00:26:43,919 Speaker 1: that Monday, and I did it and continue to do 397 00:26:43,960 --> 00:26:47,520 Speaker 1: it today. And just like exercise, you get better at 398 00:26:47,560 --> 00:26:51,959 Speaker 1: it the more you do it. But mental training, So 399 00:26:52,040 --> 00:26:54,080 Speaker 1: for those of you who are like Tom, I need 400 00:26:54,080 --> 00:26:56,679 Speaker 1: to do something, I'm training hard for something, or I 401 00:26:56,800 --> 00:26:59,960 Speaker 1: just I need to do something on that off day 402 00:27:00,080 --> 00:27:06,879 Speaker 1: her affect visualization. All right, there you have it. We 403 00:27:07,000 --> 00:27:10,800 Speaker 1: need rest days. This is great news. Again. I want 404 00:27:10,840 --> 00:27:14,000 Speaker 1: you to earn that rest day. That means that you 405 00:27:14,000 --> 00:27:20,040 Speaker 1: are doing something six of the other days. Okay, you're 406 00:27:20,119 --> 00:27:28,000 Speaker 1: mixing it up different components ideally strength, cardio, flexibility, balance, 407 00:27:29,080 --> 00:27:32,520 Speaker 1: and then you go, I've really done well these six days. 408 00:27:33,400 --> 00:27:36,720 Speaker 1: That seventh day is when you rest, and that is 409 00:27:36,760 --> 00:27:40,119 Speaker 1: when you recharge, and that is when you get ready 410 00:27:40,280 --> 00:27:44,040 Speaker 1: for the next week. And if you are truly following 411 00:27:44,080 --> 00:27:49,840 Speaker 1: some kind of periodized program that is necessary even more. 412 00:27:50,800 --> 00:27:53,160 Speaker 1: But we all need to rest. We stress our bodies 413 00:27:53,880 --> 00:27:59,560 Speaker 1: psychologically and physically, and we need to let it recover more. 414 00:27:59,600 --> 00:28:03,720 Speaker 1: Great news is you're welcome. All right, thank you for listening. 415 00:28:05,160 --> 00:28:07,840 Speaker 1: Comes up so frequently, had to be addressed, and I 416 00:28:07,880 --> 00:28:11,119 Speaker 1: will address this more when I talked more specifically about sleep, 417 00:28:11,200 --> 00:28:15,480 Speaker 1: as I said, Harry, variability in greater detail, and things 418 00:28:15,560 --> 00:28:18,320 Speaker 1: like you know, resting heart rate. We'll talk all about that, 419 00:28:18,400 --> 00:28:21,040 Speaker 1: but first and foremost we need to rest, you know that, 420 00:28:21,359 --> 00:28:26,359 Speaker 1: Keep it simple, right, that's where change happens. Please rate 421 00:28:26,640 --> 00:28:30,640 Speaker 1: the show if you have not, and subscribe. Subscribe, don't 422 00:28:30,760 --> 00:28:35,120 Speaker 1: miss another episode. Great guests coming up, great topics. If 423 00:28:35,119 --> 00:28:37,760 Speaker 1: you have a topic that has not been covered, reach out. 424 00:28:37,840 --> 00:28:41,840 Speaker 1: Tom h Fit is my Instagram and Twitter accounts Tom 425 00:28:42,040 --> 00:28:44,720 Speaker 1: h Fit, and you go to Fitness Disrupted as well. 426 00:28:45,280 --> 00:28:49,160 Speaker 1: Email me right there through the site. Remember it's about 427 00:28:49,160 --> 00:28:54,480 Speaker 1: excessive moderation. It's about the simple stuff done consistently, doing 428 00:28:54,520 --> 00:28:59,360 Speaker 1: a little bit frequently rather than a lot infrequently. Because 429 00:28:59,360 --> 00:29:02,880 Speaker 1: we control three awesome things, how much we move, what 430 00:29:02,920 --> 00:29:07,000 Speaker 1: we put into our mouths and our attitudes. I am 431 00:29:07,040 --> 00:29:15,920 Speaker 1: Tom Holland this is fitness Disrupted Believe in Yourself Fitness 432 00:29:15,960 --> 00:29:19,360 Speaker 1: Disrupted is a production of I heart Radio. For more 433 00:29:19,400 --> 00:29:22,640 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 434 00:29:22,840 --> 00:29:26,280 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.