1 00:00:00,760 --> 00:00:04,960 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio 2 00:00:09,720 --> 00:00:13,520 Speaker 1: Welcome to Fitness Disrupted. I am Tom holland do this 3 00:00:13,760 --> 00:00:19,720 Speaker 1: instead of that Volume two and this one is about cardio. 4 00:00:19,760 --> 00:00:22,959 Speaker 1: So I've done this show before one other episode so far. 5 00:00:23,680 --> 00:00:26,840 Speaker 1: Do this instead of that volume one And for that show, 6 00:00:27,320 --> 00:00:30,320 Speaker 1: I was talking about strength swaps. For this one, we're 7 00:00:30,360 --> 00:00:33,879 Speaker 1: gonna talk cardio, all right, So I'm gonna give you 8 00:00:33,920 --> 00:00:39,120 Speaker 1: about let's see seven seven different swaps. And I have 9 00:00:39,159 --> 00:00:41,200 Speaker 1: to say it again because it is super important. So 10 00:00:41,680 --> 00:00:45,680 Speaker 1: I name these shows. Do this instead of that because 11 00:00:45,760 --> 00:00:48,440 Speaker 1: some of the swaps, just because you're swapping something out 12 00:00:48,479 --> 00:00:51,200 Speaker 1: doesn't mean you can't do that thing. And I will 13 00:00:51,200 --> 00:00:53,559 Speaker 1: explain that as we go. But that is one of 14 00:00:53,560 --> 00:00:56,319 Speaker 1: my problems with so much of the information you are 15 00:00:56,480 --> 00:00:59,960 Speaker 1: being told today when it comes to exercise and nutrition, 16 00:01:00,280 --> 00:01:02,720 Speaker 1: you're you're you're being told you can never do something, 17 00:01:02,760 --> 00:01:05,080 Speaker 1: you should never do steady state CARDI, you should never 18 00:01:05,120 --> 00:01:09,399 Speaker 1: do a crunch, and most often that is garbage, and 19 00:01:09,440 --> 00:01:13,200 Speaker 1: it's based on sometimes a tiny bit of science, usually 20 00:01:13,200 --> 00:01:16,880 Speaker 1: no science, twisting the science doesn't matter. With each one, 21 00:01:17,040 --> 00:01:22,040 Speaker 1: I will explain why, right and one of the overarching 22 00:01:22,160 --> 00:01:26,720 Speaker 1: themes for Fitness disrupted is getting you the greatest results 23 00:01:26,720 --> 00:01:30,880 Speaker 1: in the shortest amount of time while decreasing your risk 24 00:01:30,959 --> 00:01:34,000 Speaker 1: of injury. So for many of these swaps it is 25 00:01:34,040 --> 00:01:37,000 Speaker 1: maximizing your time and results. For some other ones, it's 26 00:01:37,319 --> 00:01:40,399 Speaker 1: decreasing the likelihood of injury. And I will explain each 27 00:01:40,400 --> 00:01:42,640 Speaker 1: one as I go, as I said, okay, and then 28 00:01:42,720 --> 00:01:45,000 Speaker 1: I'm gonna add a third one that I don't believe 29 00:01:45,040 --> 00:01:48,160 Speaker 1: I added or spoke about in do this instead of 30 00:01:48,160 --> 00:01:52,440 Speaker 1: that Volume one is keeping it fresh and interesting. You know, 31 00:01:52,840 --> 00:01:58,040 Speaker 1: it's all about being consistent. It's all about doing this 32 00:01:58,120 --> 00:02:02,760 Speaker 1: for a lifetime. So all three of those factors come 33 00:02:02,760 --> 00:02:06,560 Speaker 1: into play when I'm giving you a swab, And it 34 00:02:06,720 --> 00:02:11,200 Speaker 1: is so important that you realize that I I use 35 00:02:11,320 --> 00:02:17,119 Speaker 1: words very carefully, very carefully. One of my newest revenue 36 00:02:17,160 --> 00:02:21,640 Speaker 1: streams is being a fitness expert in lawsuits. And that 37 00:02:21,880 --> 00:02:25,120 Speaker 1: clarified for me not that I haven't been totally consistent 38 00:02:25,200 --> 00:02:29,000 Speaker 1: with my methodology since I started in this business decades ago. 39 00:02:29,800 --> 00:02:33,440 Speaker 1: But I don't tweet anything, I don't post anything. I 40 00:02:33,520 --> 00:02:39,320 Speaker 1: don't talk about anything on this show without really considering everything, 41 00:02:39,600 --> 00:02:42,280 Speaker 1: which everyone should. But it never ceases to amaze me 42 00:02:42,360 --> 00:02:44,920 Speaker 1: what people will put out there and then get surprised 43 00:02:44,960 --> 00:02:47,399 Speaker 1: or be surprised when it comes back to want them. 44 00:02:47,440 --> 00:02:49,800 Speaker 1: So it's kind of off topic a little bit, but no, 45 00:02:50,040 --> 00:02:54,440 Speaker 1: I choose my words super carefully, and it's based in science, 46 00:02:54,480 --> 00:03:01,000 Speaker 1: and it's based in my philosophy and education and everything 47 00:03:01,080 --> 00:03:03,840 Speaker 1: is for a reason, so just know that. Alright. So 48 00:03:03,960 --> 00:03:06,400 Speaker 1: I love doing this show. I love doing all the shows, 49 00:03:06,639 --> 00:03:09,000 Speaker 1: but this one again, you're gonna get some really quick 50 00:03:09,200 --> 00:03:13,680 Speaker 1: takeaway tips that you can do right away. Some you've 51 00:03:13,720 --> 00:03:17,480 Speaker 1: heard before, and listen. Many you've heard before. Many you're 52 00:03:17,520 --> 00:03:21,560 Speaker 1: not doing though. You know. That's common critique of the 53 00:03:21,600 --> 00:03:25,679 Speaker 1: advice I give is, oh, that's so simple, blah blah blah. Yeah, 54 00:03:25,680 --> 00:03:31,160 Speaker 1: but are you doing it? The answers are quite often simple. 55 00:03:31,200 --> 00:03:35,200 Speaker 1: It's the application that's challenging for people, which is why 56 00:03:35,240 --> 00:03:39,440 Speaker 1: I give you so many different options. There is no 57 00:03:39,640 --> 00:03:43,120 Speaker 1: one way. There is science about raising your heart rate, 58 00:03:43,280 --> 00:03:47,920 Speaker 1: about lifting heavier things, about eating certain macro nutrients. There 59 00:03:47,960 --> 00:03:52,119 Speaker 1: there are hard and fast rules of science, and then 60 00:03:52,160 --> 00:03:57,120 Speaker 1: there's figuring out your plan. And that's why I don't 61 00:03:57,200 --> 00:04:03,840 Speaker 1: give specifics. I could, but everyone's different. But you're gonna 62 00:04:03,880 --> 00:04:07,040 Speaker 1: figure out a plan that works for you based on 63 00:04:07,680 --> 00:04:12,600 Speaker 1: the advice you got. All right, so do this instead 64 00:04:12,600 --> 00:04:15,760 Speaker 1: of that volume to talking all about cardio. When we 65 00:04:15,840 --> 00:04:18,920 Speaker 1: come back from the break, I'm gonna get right into it. Seven. 66 00:04:19,080 --> 00:04:24,200 Speaker 1: We're gonna do set. Yeah. Seven really simple, super effective 67 00:04:24,279 --> 00:04:29,480 Speaker 1: swaps to maximize your results, maximize your time. Whether you're 68 00:04:29,480 --> 00:04:31,280 Speaker 1: doing it at the gym, doing it at home, it 69 00:04:31,320 --> 00:04:43,880 Speaker 1: doesn't matter. We'll be right back and we are back. 70 00:04:45,160 --> 00:04:47,000 Speaker 1: You know. I have a great home gym that I 71 00:04:47,000 --> 00:04:51,320 Speaker 1: talked about frequently. I work with a great fitness company, 72 00:04:51,400 --> 00:04:54,600 Speaker 1: so I have access to a lot of equipment. Very fortunate, 73 00:04:54,640 --> 00:04:56,840 Speaker 1: but I have a lot of options, even though I 74 00:04:56,880 --> 00:04:59,359 Speaker 1: still do the majority of my working out at home. 75 00:05:00,440 --> 00:05:03,080 Speaker 1: I talk about maximizing my time. When my boys are 76 00:05:03,080 --> 00:05:05,440 Speaker 1: playing certain sports at a certain facility and there's a 77 00:05:05,480 --> 00:05:08,039 Speaker 1: gym there, I'm not gonna stand around and watch them. 78 00:05:08,080 --> 00:05:10,600 Speaker 1: I'm gonna get another workout in. And it's also part 79 00:05:10,640 --> 00:05:12,479 Speaker 1: of my research and development. I need to be in 80 00:05:12,520 --> 00:05:15,440 Speaker 1: the gym, you know, to see what people are doing, 81 00:05:15,520 --> 00:05:18,520 Speaker 1: to see the fads, to see everything. I've always said that, 82 00:05:18,560 --> 00:05:22,800 Speaker 1: and that's the way I've designed my career is teaching, 83 00:05:22,839 --> 00:05:25,800 Speaker 1: always doing, never never thinking I shouldn't be doing something 84 00:05:26,120 --> 00:05:28,360 Speaker 1: because I want to have my foot in everything, whether 85 00:05:28,440 --> 00:05:33,240 Speaker 1: it's writing, the videos, the teaching, all of it, and 86 00:05:33,240 --> 00:05:35,040 Speaker 1: and I want to be as well rounded as possible. 87 00:05:35,080 --> 00:05:37,880 Speaker 1: So I love going to the gym to just see 88 00:05:37,920 --> 00:05:40,280 Speaker 1: what's going on, what are people doing, what are they 89 00:05:40,320 --> 00:05:43,080 Speaker 1: not doing, what are they still doing that they shouldn't 90 00:05:43,080 --> 00:05:46,279 Speaker 1: be And that is a huge part of this show. 91 00:05:46,920 --> 00:05:49,120 Speaker 1: And that's a huge part of this show. And I 92 00:05:49,160 --> 00:05:54,880 Speaker 1: should say specifically this show and the show in its totality. Right, Um, 93 00:05:55,000 --> 00:06:00,400 Speaker 1: so let's talk cardio now first and foremost the number 94 00:06:00,440 --> 00:06:04,000 Speaker 1: one thing. Do this instead of that, Instead of doing 95 00:06:04,520 --> 00:06:09,320 Speaker 1: steady state cardio exclusively, I want you to throw in 96 00:06:09,360 --> 00:06:14,280 Speaker 1: some interval training. So the vast majority of people at 97 00:06:14,279 --> 00:06:18,520 Speaker 1: the gym who are on the elliptical, on the stepper, 98 00:06:19,160 --> 00:06:22,080 Speaker 1: on the treadmill, whatever it might be, on the bike, 99 00:06:22,880 --> 00:06:27,240 Speaker 1: they just do steady state all the time. Now, unlike 100 00:06:27,320 --> 00:06:32,080 Speaker 1: many fitness professionals, I'm gonna say there is benefit. Of course, 101 00:06:32,320 --> 00:06:36,200 Speaker 1: that is awesome, better than doing nothing. Of course it is, 102 00:06:37,040 --> 00:06:39,920 Speaker 1: of course it is. But we want to maximize your 103 00:06:39,920 --> 00:06:42,880 Speaker 1: time and results. We want to mix it up. A 104 00:06:42,960 --> 00:06:46,440 Speaker 1: common theme of many of my shows, and for those 105 00:06:46,480 --> 00:06:49,400 Speaker 1: of you who wait losses a goal. I've talked about 106 00:06:49,400 --> 00:06:51,880 Speaker 1: this on prior shows. It is very simple. People say, 107 00:06:51,880 --> 00:06:55,400 Speaker 1: why am I plateauing? I'm doing the same thing I'm exercising. 108 00:06:55,400 --> 00:06:58,960 Speaker 1: I'm I'm doing my three mile or let's say thirty 109 00:06:58,960 --> 00:07:02,680 Speaker 1: minutes on the elliptical, my thirty minute walk on the treadmill, 110 00:07:03,560 --> 00:07:08,600 Speaker 1: and I've stopped seeing the results. And two main reasons 111 00:07:08,640 --> 00:07:11,720 Speaker 1: that happens. You get more efficient at doing it, the 112 00:07:11,760 --> 00:07:13,680 Speaker 1: better you are. The more you do something, the better 113 00:07:13,720 --> 00:07:16,600 Speaker 1: you get at it, the less energy you waste. You're 114 00:07:16,640 --> 00:07:19,600 Speaker 1: burning fewer calories. And then for many people, you're also 115 00:07:20,200 --> 00:07:23,360 Speaker 1: losing weight over time, so you have lostome weight. The 116 00:07:23,440 --> 00:07:26,800 Speaker 1: less weight you have, the fewer calories you burn. So 117 00:07:27,760 --> 00:07:30,960 Speaker 1: there is incredible benefit to steady state cardio. And even 118 00:07:30,960 --> 00:07:32,920 Speaker 1: as an iron man try athlete and a marathon or 119 00:07:32,920 --> 00:07:35,920 Speaker 1: when I'm when I'm racing or back when I was 120 00:07:36,000 --> 00:07:40,280 Speaker 1: racing and you know, trying to go fast, the vast 121 00:07:40,360 --> 00:07:45,480 Speaker 1: majority of training is steady state. There's benefit huge, But 122 00:07:46,160 --> 00:07:48,080 Speaker 1: I still mix it up and you should too. So 123 00:07:48,440 --> 00:07:53,800 Speaker 1: first swap super important, not only physically but mentally. Swapping 124 00:07:53,920 --> 00:07:58,360 Speaker 1: out steady state all the time for some interval work 125 00:07:59,560 --> 00:08:02,560 Speaker 1: and in the third segment, I will give you yet 126 00:08:02,600 --> 00:08:09,960 Speaker 1: another great, simple but effective interval workout. Okay, so if 127 00:08:09,960 --> 00:08:12,160 Speaker 1: you're going to the gym three or four or five 128 00:08:12,200 --> 00:08:13,920 Speaker 1: times a week, if you're working at at home three 129 00:08:14,000 --> 00:08:17,840 Speaker 1: or four or five times a week instead of five 130 00:08:18,280 --> 00:08:22,640 Speaker 1: steady state cardio to interval workouts, mixing it up, Okay, 131 00:08:22,760 --> 00:08:27,320 Speaker 1: you're gonna burn more calories. You're going to do incredible things. 132 00:08:27,400 --> 00:08:31,000 Speaker 1: Like you know, there's research that shows that interval training, 133 00:08:31,160 --> 00:08:36,120 Speaker 1: for some chemical reason, hormonal reason, actually may target belly fat. 134 00:08:36,320 --> 00:08:40,319 Speaker 1: Holy cow, Like, that's so rare that most of the 135 00:08:40,480 --> 00:08:42,600 Speaker 1: claims when you hear this burns belly fat, it's it's 136 00:08:42,640 --> 00:08:45,520 Speaker 1: garbage again to keep using that term this show, but 137 00:08:45,559 --> 00:08:48,400 Speaker 1: it's true. But there is research so high intensity but 138 00:08:48,480 --> 00:08:51,400 Speaker 1: just you know, going hard, going easy, training off back 139 00:08:51,400 --> 00:08:55,200 Speaker 1: and forth has benefits. You burn more calories in a 140 00:08:55,200 --> 00:08:58,280 Speaker 1: short amount of time. There is something called the epoch 141 00:08:58,360 --> 00:09:04,320 Speaker 1: effect excess post exercise oxygen consumption. What that means is 142 00:09:04,400 --> 00:09:07,400 Speaker 1: fancy term for you're going to continue to burn calories 143 00:09:07,440 --> 00:09:09,640 Speaker 1: after the workouts over. Now. It may not be a 144 00:09:09,760 --> 00:09:11,800 Speaker 1: huge amount, and it goes back and forth with how 145 00:09:11,840 --> 00:09:14,280 Speaker 1: many calories that is, But who cares. It adds up, 146 00:09:14,920 --> 00:09:16,640 Speaker 1: So that's a good thing. Even if it's a couple, 147 00:09:17,040 --> 00:09:21,000 Speaker 1: it's better than nothing. And finally, again you're gonna be 148 00:09:21,000 --> 00:09:25,560 Speaker 1: more likely to keep working out. And when you have 149 00:09:25,800 --> 00:09:29,080 Speaker 1: less time, as I've said, that's a great time to 150 00:09:29,160 --> 00:09:34,120 Speaker 1: do interval training. Steady state great for longer workouts, Interval 151 00:09:34,120 --> 00:09:37,120 Speaker 1: training greater for for shorter amounts of time. And that's 152 00:09:37,120 --> 00:09:41,800 Speaker 1: why so many of these home workout uh machines now 153 00:09:41,840 --> 00:09:44,720 Speaker 1: with content that goes with them. One of the reasons 154 00:09:44,760 --> 00:09:46,640 Speaker 1: people are seeing such great result is because when you 155 00:09:46,640 --> 00:09:48,720 Speaker 1: have a coach who's putting you through interval work, that's 156 00:09:48,720 --> 00:09:52,720 Speaker 1: what that is. It's fun, it's great music, it's variation 157 00:09:52,800 --> 00:09:55,000 Speaker 1: of the workout. Instead of going steady state, you are 158 00:09:55,400 --> 00:10:00,760 Speaker 1: changing your intensities and that's important. How right. So again 159 00:10:00,760 --> 00:10:03,200 Speaker 1: it's gonna seem simple, but the answer is quite often 160 00:10:03,200 --> 00:10:06,520 Speaker 1: are people and if you actually apply what I tell you, 161 00:10:06,520 --> 00:10:08,400 Speaker 1: you can have the results that I have and all 162 00:10:08,440 --> 00:10:11,280 Speaker 1: of my clients who have been super successful and I 163 00:10:11,360 --> 00:10:14,040 Speaker 1: talk about some of them in my book coming out 164 00:10:14,040 --> 00:10:17,400 Speaker 1: in April, the Micro Workout Plan, because they were people 165 00:10:17,480 --> 00:10:21,760 Speaker 1: that uh quote unquote real people who accomplished amazing things. 166 00:10:22,120 --> 00:10:28,599 Speaker 1: By doing this stuff, by sticking with the excessive moderation plan. Okay, 167 00:10:28,720 --> 00:10:31,520 Speaker 1: uh number two, so number one, don't just do steady 168 00:10:31,520 --> 00:10:35,000 Speaker 1: state cardio, mix it up interval training. Okay, number two 169 00:10:35,480 --> 00:10:37,920 Speaker 1: kind of along the same lines, but super important. Stop 170 00:10:37,960 --> 00:10:41,400 Speaker 1: doing the same mode of cardio all the time. It 171 00:10:41,440 --> 00:10:46,120 Speaker 1: matters not how good, effective healthy that mode of cardio is. 172 00:10:46,200 --> 00:10:50,120 Speaker 1: If you do it exclusively, you will run in two problems. 173 00:10:50,160 --> 00:10:54,400 Speaker 1: If you just swim and you don't cross train, doing 174 00:10:54,440 --> 00:11:01,280 Speaker 1: the same repetitive muscular motions runs into you will run 175 00:11:01,280 --> 00:11:06,000 Speaker 1: into problems over time. For swimmers it's often shoulders. For runners, surprise, surprise, 176 00:11:06,040 --> 00:11:11,560 Speaker 1: it's lower body issues. Okay, for tennis players, tennis elbow, 177 00:11:11,600 --> 00:11:13,880 Speaker 1: things like that. One of the main reasons I am 178 00:11:13,880 --> 00:11:16,360 Speaker 1: injury freeze, not that I'm superman again. I was on 179 00:11:16,400 --> 00:11:19,320 Speaker 1: the bench with you know, as a kid with major 180 00:11:19,400 --> 00:11:22,320 Speaker 1: issues because coaches pushed me too hard, too soon, and 181 00:11:22,360 --> 00:11:26,040 Speaker 1: I didn't cross train. I started doing triathlons, not because 182 00:11:26,160 --> 00:11:28,680 Speaker 1: I love to swim or even own a bike. Neither 183 00:11:28,720 --> 00:11:31,600 Speaker 1: were true. But I knew the value of cross training. 184 00:11:32,520 --> 00:11:37,240 Speaker 1: So if you love yoga, if you love to run, 185 00:11:37,520 --> 00:11:39,719 Speaker 1: you need to mix it up. That's actually and I'll 186 00:11:39,720 --> 00:11:42,440 Speaker 1: do a show on this. I've contributed to this article 187 00:11:42,760 --> 00:11:45,280 Speaker 1: so many times over the past decades, like, if you're 188 00:11:45,280 --> 00:11:47,120 Speaker 1: a runner, then you should do this. If you're so, 189 00:11:47,200 --> 00:11:53,720 Speaker 1: what's the complementary exercise to what you're doing? So please 190 00:11:54,000 --> 00:11:56,560 Speaker 1: don't just do the same mode of cardio over and over. 191 00:11:57,200 --> 00:11:58,720 Speaker 1: Same thing holds true, by the way, the more you 192 00:11:58,760 --> 00:12:00,200 Speaker 1: do it, the better you get at it, the fewer 193 00:12:00,240 --> 00:12:02,280 Speaker 1: cows you burn. There's still value to it, and you 194 00:12:02,280 --> 00:12:05,920 Speaker 1: should do what you enjoy. I my first love is running, 195 00:12:07,080 --> 00:12:12,679 Speaker 1: then biking, then long and swimming is way down. But 196 00:12:12,679 --> 00:12:15,240 Speaker 1: but I I do it, and I know how good 197 00:12:15,240 --> 00:12:17,280 Speaker 1: it is for me as a cross training thing. I 198 00:12:17,360 --> 00:12:19,840 Speaker 1: do the strength training, I do this, stretching, all of 199 00:12:19,880 --> 00:12:22,480 Speaker 1: that stuff so important. Okay, so just mix it up 200 00:12:22,679 --> 00:12:25,160 Speaker 1: and doesn't have to be a lot. But here's the problem. 201 00:12:25,320 --> 00:12:27,920 Speaker 1: Or or if you only do that same mode of cardio, 202 00:12:28,559 --> 00:12:31,120 Speaker 1: not only you're going to probably get burnt out mentally, 203 00:12:31,200 --> 00:12:33,079 Speaker 1: but but you're gonna have that injury and then you 204 00:12:33,120 --> 00:12:35,000 Speaker 1: won't be able to do what you love. So by 205 00:12:35,080 --> 00:12:39,079 Speaker 1: mixing it up, you will continue to enjoy that one 206 00:12:39,200 --> 00:12:42,559 Speaker 1: you love the most. And runners know this more than 207 00:12:42,559 --> 00:12:46,520 Speaker 1: anyone else. I've used the line many times over the 208 00:12:46,640 --> 00:12:52,120 Speaker 1: years that runners will become triathletes because they have to, 209 00:12:52,880 --> 00:12:56,439 Speaker 1: because they will get injured if they just run. Running 210 00:12:56,520 --> 00:12:59,160 Speaker 1: is not bad. It doesn't matter how healthy that mode 211 00:12:59,240 --> 00:13:02,040 Speaker 1: of exercise is. If you do it exclusively, you will 212 00:13:02,880 --> 00:13:06,440 Speaker 1: pun intended run into issues. Okay, so mix it up 213 00:13:06,520 --> 00:13:08,480 Speaker 1: number two, don't do the same mode all the time. 214 00:13:08,520 --> 00:13:13,200 Speaker 1: Mix it up and number three, And this goes to 215 00:13:13,400 --> 00:13:18,199 Speaker 1: both injury as well as maximizing your results. Don't hold on. 216 00:13:19,080 --> 00:13:21,400 Speaker 1: This generally goes for the treadmill and the stepper. And 217 00:13:21,440 --> 00:13:24,840 Speaker 1: I have a good friend, and if he's listening to this, 218 00:13:24,880 --> 00:13:27,520 Speaker 1: if you listen to this point, I see him at 219 00:13:27,600 --> 00:13:30,600 Speaker 1: the gym, love him. I'm not gonna get I don't 220 00:13:30,600 --> 00:13:32,360 Speaker 1: give advice to people at the gym. I stopped that 221 00:13:33,080 --> 00:13:35,319 Speaker 1: even when you ask. It's it's a it's a complicated, 222 00:13:35,360 --> 00:13:38,600 Speaker 1: but you know, time and a place for everything. But 223 00:13:39,000 --> 00:13:42,199 Speaker 1: so I I see him on his mode of cardio 224 00:13:42,320 --> 00:13:46,160 Speaker 1: and draped over the console. Okay, you are not only 225 00:13:46,920 --> 00:13:52,520 Speaker 1: minimizing your results, you are increasing your chance of injury. 226 00:13:52,600 --> 00:13:54,520 Speaker 1: So if you're on a treadmill, let's talk about people 227 00:13:54,520 --> 00:13:57,960 Speaker 1: on the treadmill going super fast and holding onto the display, 228 00:13:59,320 --> 00:14:03,520 Speaker 1: you are chained changing your gait. You are actually because 229 00:14:03,559 --> 00:14:06,120 Speaker 1: you're holding on, you're using fewer muscles right when you 230 00:14:06,160 --> 00:14:10,040 Speaker 1: pump your arms. That's one reason certain machines, the elliptical. 231 00:14:10,160 --> 00:14:12,640 Speaker 1: If you use an elliptical without the lay or without 232 00:14:12,640 --> 00:14:14,800 Speaker 1: the arms, I should say, you burn for your cowry. 233 00:14:14,840 --> 00:14:17,440 Speaker 1: So the more muscles you move, the more natural you 234 00:14:17,480 --> 00:14:21,000 Speaker 1: make that motion, the more cows you're gonna burn. So 235 00:14:21,040 --> 00:14:23,200 Speaker 1: it's not about going faster and trying to hold on 236 00:14:23,320 --> 00:14:25,720 Speaker 1: for dear life. Literally, that is not the way to 237 00:14:25,760 --> 00:14:28,560 Speaker 1: do it. So and I see this with hills too. 238 00:14:28,640 --> 00:14:31,320 Speaker 1: People will jack up that treadmill to like an incline 239 00:14:31,360 --> 00:14:33,880 Speaker 1: of you know, ten percent whatever it is, and then 240 00:14:34,000 --> 00:14:37,280 Speaker 1: hold on for dear life and go too fast quite often, 241 00:14:38,320 --> 00:14:41,600 Speaker 1: so you are once again you're changing your natural gait, 242 00:14:42,160 --> 00:14:44,800 Speaker 1: and it will take time. It's it's like doing bad deadlifts. 243 00:14:45,200 --> 00:14:48,120 Speaker 1: Doesn't happen right away, but suddenly you're going to get 244 00:14:48,160 --> 00:14:50,480 Speaker 1: like a back issue or a hip issue or something 245 00:14:50,520 --> 00:14:54,640 Speaker 1: like that, because by holding on, you are changing the 246 00:14:54,680 --> 00:14:58,920 Speaker 1: way your body works optimally naturally, and that's a problem. 247 00:14:59,040 --> 00:15:02,400 Speaker 1: So slow it down, own, just slow it down. I 248 00:15:02,480 --> 00:15:04,600 Speaker 1: used to love this stepper. One of the first things 249 00:15:04,640 --> 00:15:07,320 Speaker 1: when I was eighteen that I got this StairMaster, the 250 00:15:07,400 --> 00:15:12,480 Speaker 1: original StairMaster. But I fingertips go lightly, or I mean 251 00:15:12,520 --> 00:15:15,560 Speaker 1: I want you to, you know, be careful and generally 252 00:15:15,560 --> 00:15:18,160 Speaker 1: having your fingertips lightly on the handrails will be a 253 00:15:18,280 --> 00:15:21,600 Speaker 1: great safety precaution. But occasionally you could pump your arms 254 00:15:21,640 --> 00:15:24,800 Speaker 1: things like that. But with a stepper, it's not about 255 00:15:24,800 --> 00:15:26,920 Speaker 1: doing these little pulses as many people do. They would 256 00:15:26,920 --> 00:15:29,280 Speaker 1: put the resistance all the way up and then you 257 00:15:29,480 --> 00:15:32,560 Speaker 1: just do a little you know, half inch steps, no 258 00:15:32,880 --> 00:15:35,400 Speaker 1: full range of motion. You're not quite touching the bottom, 259 00:15:35,480 --> 00:15:39,760 Speaker 1: you're not quite touching the top. So let go of 260 00:15:39,840 --> 00:15:44,240 Speaker 1: the console. Okay, let go of the handrails. Slow it down, 261 00:15:44,680 --> 00:15:50,040 Speaker 1: decrease the resistance, use your body in a natural way. Yes, 262 00:15:50,080 --> 00:15:54,200 Speaker 1: it's more challenging sometimes at least mentally, but you will 263 00:15:54,240 --> 00:15:57,080 Speaker 1: get more out of it, and you will decrease your 264 00:15:57,320 --> 00:16:02,800 Speaker 1: chance of injury. Number four I threw in one body weight. 265 00:16:02,880 --> 00:16:05,680 Speaker 1: You can do body weight, cardio, jumping, jack's running in place, 266 00:16:05,720 --> 00:16:09,520 Speaker 1: all of those things. But one of my biggest personal 267 00:16:09,560 --> 00:16:12,640 Speaker 1: pet peeves at the gym now are these horrific burpies. 268 00:16:12,680 --> 00:16:17,240 Speaker 1: People are doing horrific. It's just you look like you're 269 00:16:17,320 --> 00:16:21,200 Speaker 1: dying people. You know you're doing too many. You're barely 270 00:16:21,400 --> 00:16:25,480 Speaker 1: going down, you're barely jumping. Arms are like not going 271 00:16:25,560 --> 00:16:30,080 Speaker 1: past your ears. So here you go instead of bad burpies, 272 00:16:30,120 --> 00:16:33,800 Speaker 1: instead of doing you know you should be stopping when 273 00:16:33,880 --> 00:16:37,560 Speaker 1: technical failure is gone. But I get it. And so 274 00:16:37,600 --> 00:16:40,280 Speaker 1: many of these workouts have those burpies programmed in. But 275 00:16:40,400 --> 00:16:42,960 Speaker 1: if you if you want to take some good advice, 276 00:16:44,240 --> 00:16:46,520 Speaker 1: swap those bad burpies out for if you want to 277 00:16:46,520 --> 00:16:50,560 Speaker 1: go high intensity, still do pop squats, okay, so don't 278 00:16:50,600 --> 00:16:53,160 Speaker 1: drop to the ground. Don't do this half of you're 279 00:16:53,160 --> 00:16:57,600 Speaker 1: doing half of everything rather than you know, a good 280 00:16:58,680 --> 00:17:02,640 Speaker 1: full anything. So pop squats, you bend down into squat, 281 00:17:02,720 --> 00:17:05,800 Speaker 1: you pop up. Okay, you don't even have to throw 282 00:17:05,800 --> 00:17:07,959 Speaker 1: your hands over your head. But you're getting a plyometric 283 00:17:08,040 --> 00:17:12,120 Speaker 1: element to it. You're getting a great lower body strengthening 284 00:17:12,119 --> 00:17:14,639 Speaker 1: move and you're gonna elevate that heart rate at the 285 00:17:14,680 --> 00:17:17,320 Speaker 1: same time. So you're getting all three without throwing your 286 00:17:17,560 --> 00:17:23,960 Speaker 1: doing too much. So common in exercise. I talked about 287 00:17:23,960 --> 00:17:27,560 Speaker 1: it just about every show. And that doesn't do it, 288 00:17:27,840 --> 00:17:29,520 Speaker 1: That doesn't get you where you need to be and 289 00:17:29,520 --> 00:17:32,800 Speaker 1: it oftentimes gets you a sidelined, So swap them out. 290 00:17:32,800 --> 00:17:35,520 Speaker 1: Bad burpies. Do some pop squats. Nothing better than a 291 00:17:35,600 --> 00:17:40,919 Speaker 1: quality pop squad. Awesome exercise. All right, Number five, This 292 00:17:41,080 --> 00:17:43,399 Speaker 1: scares me. And I used to watch this on The 293 00:17:43,440 --> 00:17:46,560 Speaker 1: Biggest Loser and I see now you've got these treadmill 294 00:17:46,640 --> 00:17:49,119 Speaker 1: classes where people you know, the coach I used to 295 00:17:49,119 --> 00:17:51,280 Speaker 1: teach this, teach it as well back in the day. 296 00:17:51,640 --> 00:17:54,320 Speaker 1: So you know, you're doing interval work basically on a treadmill, 297 00:17:54,640 --> 00:17:57,600 Speaker 1: and you're doing sprints and then to recover you just 298 00:17:57,640 --> 00:18:01,080 Speaker 1: step to the side. That is scary people. That is 299 00:18:01,800 --> 00:18:04,879 Speaker 1: a fainting waiting to happen. There's a reason why they 300 00:18:04,920 --> 00:18:07,200 Speaker 1: make you walk at the end of a marathon. It's 301 00:18:07,240 --> 00:18:09,199 Speaker 1: torture many times. New York City Marathon, one of the 302 00:18:09,200 --> 00:18:11,800 Speaker 1: worst parts is to walk through Central Park. But it's 303 00:18:11,800 --> 00:18:17,000 Speaker 1: for a reason fainting your blood pools. It's in your extremity. 304 00:18:17,119 --> 00:18:20,240 Speaker 1: So if you're doing some crazy fast intervals and depending 305 00:18:20,280 --> 00:18:22,920 Speaker 1: on your fitness level and and waiting all those kind 306 00:18:22,920 --> 00:18:25,919 Speaker 1: of things, when you come to a stop like that, 307 00:18:25,920 --> 00:18:29,280 Speaker 1: that is potentially problematic. Now many people get away with it. 308 00:18:30,040 --> 00:18:32,439 Speaker 1: You know, you don't see the issues, but when it happens, 309 00:18:32,440 --> 00:18:35,800 Speaker 1: it's not gonna be good. So when I do interval 310 00:18:35,840 --> 00:18:38,480 Speaker 1: work on a treadmill, I stepped to the sides and 311 00:18:38,520 --> 00:18:40,439 Speaker 1: then I swing my feet back and forth. So I 312 00:18:40,440 --> 00:18:42,320 Speaker 1: stepped to the right, I stepped to the left. I 313 00:18:42,359 --> 00:18:44,399 Speaker 1: stepped to the right. I stepped to the left. So 314 00:18:44,440 --> 00:18:47,439 Speaker 1: I'm holding on with my hands on the handrails and 315 00:18:47,480 --> 00:18:51,800 Speaker 1: then I'm keeping my legs moving, okay, keeping that blood flow. 316 00:18:51,840 --> 00:18:55,680 Speaker 1: You do not want to come to a complete stop ever, 317 00:18:55,920 --> 00:18:59,680 Speaker 1: when you're doing high intensity cardio work. And if you 318 00:18:59,720 --> 00:19:01,640 Speaker 1: don't to do that, if you don't want to swing 319 00:19:01,680 --> 00:19:03,680 Speaker 1: the leg back and forth, and it's kind of tough 320 00:19:03,720 --> 00:19:08,399 Speaker 1: to to talk about, uh into a microphone, but you 321 00:19:08,440 --> 00:19:11,439 Speaker 1: get the picture. You're gonna step and step and step, 322 00:19:11,480 --> 00:19:13,960 Speaker 1: so you're you're moving okay. But if you don't want 323 00:19:13,960 --> 00:19:16,360 Speaker 1: to do that, you just walk slow the treadmill down. 324 00:19:16,400 --> 00:19:18,479 Speaker 1: I do that as well, so it goes super fast, 325 00:19:18,920 --> 00:19:21,120 Speaker 1: and then I'll walk it two point five to recover 326 00:19:22,160 --> 00:19:25,040 Speaker 1: even a little better. And I actually prefer that, and 327 00:19:25,119 --> 00:19:29,320 Speaker 1: oftentimes I will full disclosure because somebody always give you 328 00:19:29,320 --> 00:19:32,120 Speaker 1: what I do as well. I love if I'm going 329 00:19:32,160 --> 00:19:34,639 Speaker 1: to do speed work on a treadmill. I'm going to 330 00:19:34,760 --> 00:19:38,240 Speaker 1: use the treadmill that has no motor. Those brands that 331 00:19:38,320 --> 00:19:43,080 Speaker 1: are self powered, nothing better, really challenging, and usually challenging 332 00:19:43,160 --> 00:19:46,720 Speaker 1: means means good. Uh. Those treadmills where the belt just moves. 333 00:19:46,800 --> 00:19:48,680 Speaker 1: The faster you run, the faster it goes. Reminds me 334 00:19:48,720 --> 00:19:52,040 Speaker 1: of the flint stones. That is a great treadmill to 335 00:19:52,640 --> 00:19:54,840 Speaker 1: do speed work on and then you just walk you 336 00:19:54,880 --> 00:19:59,880 Speaker 1: slow down. Alright, Number six doing strength work on the bike. 337 00:20:00,080 --> 00:20:05,640 Speaker 1: Now again I avoid brands and specific names of content 338 00:20:05,920 --> 00:20:08,240 Speaker 1: and classes and all that kind of stuff, but you 339 00:20:08,280 --> 00:20:11,119 Speaker 1: know it's common now and I talk groups cycling for 340 00:20:11,880 --> 00:20:15,040 Speaker 1: many many years, loved it, love to love teaching that. 341 00:20:15,560 --> 00:20:16,960 Speaker 1: And now you got the weight So before it was 342 00:20:17,000 --> 00:20:19,879 Speaker 1: the push ups, which are kind of ridiculous topic for 343 00:20:19,920 --> 00:20:23,080 Speaker 1: another show. But you've got the dumbbells and I get it. 344 00:20:23,080 --> 00:20:26,120 Speaker 1: It's maximizing your time. But let me preface this or not, 345 00:20:26,440 --> 00:20:30,040 Speaker 1: just tell you that within that new revenue stream of 346 00:20:30,080 --> 00:20:33,240 Speaker 1: being a fitness expert in lawsuits, one was someone who 347 00:20:33,240 --> 00:20:36,479 Speaker 1: fell off the bike while they were doing strength moves. 348 00:20:36,880 --> 00:20:39,520 Speaker 1: And guess what she she was clipped in? And that 349 00:20:39,640 --> 00:20:41,800 Speaker 1: is a weighted wheel and it kept spinning, and I'll 350 00:20:41,840 --> 00:20:43,680 Speaker 1: leave it at that. Wasn't a good picture and wasn't 351 00:20:43,720 --> 00:20:46,280 Speaker 1: a good video that I had to watch, So I 352 00:20:46,359 --> 00:20:49,159 Speaker 1: get it. You know, first of all, the weights are 353 00:20:49,200 --> 00:20:53,000 Speaker 1: generally super light, so you will be getting more out 354 00:20:53,040 --> 00:20:55,840 Speaker 1: of it. I would rather you continue to pedal personally 355 00:20:55,960 --> 00:20:59,679 Speaker 1: and just burn as many calories used the resistance and 356 00:20:59,760 --> 00:21:01,600 Speaker 1: you know, always have to do everything in one workout, 357 00:21:01,880 --> 00:21:03,359 Speaker 1: So I would rather you get off the bike and 358 00:21:03,400 --> 00:21:06,240 Speaker 1: do your strength work there. I said it with heavier 359 00:21:06,280 --> 00:21:08,520 Speaker 1: weights for the most part, one to three pound dumbbells. Yes, 360 00:21:08,600 --> 00:21:12,760 Speaker 1: you're gonna burn. The muscles are gonna BURNU. Topic I 361 00:21:12,840 --> 00:21:16,320 Speaker 1: cover in the new book Micro Workout Plan, Because just 362 00:21:16,359 --> 00:21:19,399 Speaker 1: because it burns doesn't mean you're getting the effect you want. 363 00:21:19,880 --> 00:21:23,040 Speaker 1: So I would prefer strength work done off the bike. Now, 364 00:21:23,040 --> 00:21:25,760 Speaker 1: I know there are workouts and content where you're doing 365 00:21:25,800 --> 00:21:28,520 Speaker 1: it right there. If you are going to do that, 366 00:21:28,640 --> 00:21:33,000 Speaker 1: I want you to stop peddling. Yeah, So, rather you 367 00:21:33,000 --> 00:21:34,959 Speaker 1: do the strength work off the bike with heavier weights 368 00:21:35,280 --> 00:21:37,960 Speaker 1: get more results. If you have to do it, I 369 00:21:37,960 --> 00:21:41,480 Speaker 1: want you to stop pedaling. Okay, simple as that. Finally, 370 00:21:41,560 --> 00:21:45,320 Speaker 1: number seven, my favorite number, fucking number born on the seventh, 371 00:21:46,760 --> 00:21:49,240 Speaker 1: stop using the fat burnings work out. I will do 372 00:21:49,280 --> 00:21:51,480 Speaker 1: an entire show on this, and I've written this article 373 00:21:51,920 --> 00:21:55,159 Speaker 1: innumerable times over the years. I want it off all 374 00:21:55,240 --> 00:21:58,960 Speaker 1: pieces of cardio. It is fuzzy math. It doesn't work. 375 00:21:59,040 --> 00:22:03,119 Speaker 1: You don't get more are by doing less. Yes, the 376 00:22:03,520 --> 00:22:06,400 Speaker 1: lower intensity. If you're on the couch, if you're listening 377 00:22:06,440 --> 00:22:07,800 Speaker 1: to this show and you're sitting on a couch, or 378 00:22:07,840 --> 00:22:11,359 Speaker 1: you're sitting in your car, you're burning predominantly fat calories. 379 00:22:11,400 --> 00:22:17,000 Speaker 1: You're just not burning a lot people. Okay, the more, uh, 380 00:22:17,240 --> 00:22:19,440 Speaker 1: the harder your work I should say, the more intense 381 00:22:19,480 --> 00:22:21,800 Speaker 1: your workout, that's what I was looking for. The more 382 00:22:21,800 --> 00:22:25,120 Speaker 1: cowards you burn total and the more fat cowers you burn. 383 00:22:25,160 --> 00:22:28,359 Speaker 1: It's a percentage. So when you work out at lower intensities, 384 00:22:28,640 --> 00:22:31,639 Speaker 1: you burn a higher percentage of fact cowers. You go, oh, 385 00:22:31,640 --> 00:22:34,080 Speaker 1: but that's good. No no, no, no, no, no no. 386 00:22:35,480 --> 00:22:42,120 Speaker 1: The percentage would you rather have of two hundred right 387 00:22:43,600 --> 00:22:48,119 Speaker 1: or of four hundred? You burn more total calories and 388 00:22:48,200 --> 00:22:53,320 Speaker 1: you burn more fat calories both. It's just the percentage. Okay. 389 00:22:53,520 --> 00:22:55,480 Speaker 1: You don't get more by doing less when it comes 390 00:22:55,480 --> 00:23:00,200 Speaker 1: to exercise, So instead of the fat burning workout, want 391 00:23:00,200 --> 00:23:04,040 Speaker 1: you to do intervals or hills. Swap it out, swap 392 00:23:04,119 --> 00:23:05,800 Speaker 1: it out, go back to the intervals, go back to 393 00:23:05,840 --> 00:23:08,240 Speaker 1: the hills. Pretty much. Do anything other than the fat 394 00:23:08,280 --> 00:23:11,679 Speaker 1: burning workout. If you're going to use the workouts that 395 00:23:11,720 --> 00:23:17,840 Speaker 1: are pre programmed into your cardio, seven awesome swaps, and 396 00:23:17,920 --> 00:23:21,480 Speaker 1: go over them one more time real quickly after the break, 397 00:23:21,560 --> 00:23:25,480 Speaker 1: and then I'm gonna give you yet another interval workout 398 00:23:25,880 --> 00:23:29,119 Speaker 1: that you can do on just about any piece of 399 00:23:29,200 --> 00:23:40,960 Speaker 1: cardio machines. We'll be right back, all right. Do this 400 00:23:41,040 --> 00:23:45,200 Speaker 1: instead of that volume to cardio. Want to go over 401 00:23:45,240 --> 00:23:49,160 Speaker 1: them real quickly. Number one. Instead of doing steady state 402 00:23:49,160 --> 00:23:51,920 Speaker 1: cardio exclusively, I want you to throw in some interval work. 403 00:23:53,000 --> 00:23:54,920 Speaker 1: And if you want to do hills, I'll take hills 404 00:23:54,920 --> 00:23:57,880 Speaker 1: because hills are type of interval work. So intervals, speed 405 00:23:58,040 --> 00:24:01,040 Speaker 1: or hills, we're both. Number two. Instead of doing the 406 00:24:01,080 --> 00:24:02,520 Speaker 1: same mode of cardio all the time, I want you 407 00:24:02,560 --> 00:24:04,600 Speaker 1: to mix it up. If you're a biker, I want 408 00:24:04,600 --> 00:24:05,879 Speaker 1: you to run. If you're a runner, I want you 409 00:24:05,920 --> 00:24:07,879 Speaker 1: to bike. If you're a biker, I want you to swim. 410 00:24:07,920 --> 00:24:09,800 Speaker 1: If you do yoga, I want you to do You know, 411 00:24:10,600 --> 00:24:14,720 Speaker 1: if you count that as cardio um something different and 412 00:24:15,440 --> 00:24:18,600 Speaker 1: we'll leave it at that for now. Uh. Instead of 413 00:24:18,640 --> 00:24:21,480 Speaker 1: holding on to the treadmill or the stepper, I want 414 00:24:21,520 --> 00:24:23,720 Speaker 1: you to slow it down and pump your arms full 415 00:24:23,800 --> 00:24:26,680 Speaker 1: range of motion. Okay, slow it down, full range of motion, 416 00:24:26,720 --> 00:24:29,560 Speaker 1: do not hold on. Okay, you're gonna use more muscles, 417 00:24:29,560 --> 00:24:31,320 Speaker 1: you're actually gonna burn more calories, and you're going to 418 00:24:31,400 --> 00:24:34,359 Speaker 1: decrease your chance of injury. Body weight cardio instead of 419 00:24:34,400 --> 00:24:38,120 Speaker 1: bad burpies when you're completely smashed and fatigued, I want 420 00:24:38,119 --> 00:24:40,800 Speaker 1: you to do pop squats instead of coming to a 421 00:24:40,840 --> 00:24:44,840 Speaker 1: complete stop during your cardio intervals on a treadmill. Want 422 00:24:44,840 --> 00:24:47,119 Speaker 1: you to either swing your legs step back and forth 423 00:24:47,200 --> 00:24:50,800 Speaker 1: while holding on uh to the guardrails, or I want 424 00:24:50,800 --> 00:24:53,800 Speaker 1: you to just walk to recover, okay, instead of doing 425 00:24:53,800 --> 00:24:55,840 Speaker 1: your strength work on the bike. Ideally I want you 426 00:24:55,880 --> 00:24:58,679 Speaker 1: to do it off the bike. But if we have 427 00:24:58,840 --> 00:25:00,960 Speaker 1: to do it instead of doing it while pedaling, I 428 00:25:01,000 --> 00:25:04,480 Speaker 1: want you to stop. Be safer. Okay, But ideally the 429 00:25:04,480 --> 00:25:06,640 Speaker 1: swap for that for me is doing it off the bike. 430 00:25:07,080 --> 00:25:10,399 Speaker 1: And finally, instead of utilizing the fat burning workout, I 431 00:25:10,440 --> 00:25:14,640 Speaker 1: want you to do an interval workout. Intervals steady state 432 00:25:14,720 --> 00:25:17,200 Speaker 1: mixing up those two things. It's rare. You see. Here's 433 00:25:17,240 --> 00:25:19,480 Speaker 1: one of my things. Leave you with this. I want 434 00:25:19,880 --> 00:25:21,760 Speaker 1: people at the gym when I am working out at 435 00:25:21,760 --> 00:25:23,240 Speaker 1: the gym, I want them to say, wow, that guy 436 00:25:23,240 --> 00:25:27,120 Speaker 1: does something different almost all the time because the gym 437 00:25:27,359 --> 00:25:32,359 Speaker 1: is like Groundhog Day. Same people doing the same thing 438 00:25:32,400 --> 00:25:33,879 Speaker 1: in the same place at the same time, wearing the 439 00:25:33,880 --> 00:25:37,480 Speaker 1: same thing, looking exactly the same. Okay, that's one of 440 00:25:37,480 --> 00:25:39,719 Speaker 1: my favorite things is that I want people to go, well, 441 00:25:39,760 --> 00:25:42,480 Speaker 1: you know, Tom was on the treadmill yesterday. Now he's 442 00:25:42,520 --> 00:25:45,320 Speaker 1: doing a leg workout today, he's doing upper body. The 443 00:25:45,359 --> 00:25:50,560 Speaker 1: next day he's on a bike. That's why you change. 444 00:25:50,760 --> 00:25:55,120 Speaker 1: When you change, you change, all right, So intervals, let 445 00:25:55,119 --> 00:25:59,359 Speaker 1: me give you great Let's make it a Let's make 446 00:25:59,400 --> 00:26:03,040 Speaker 1: it a twenty minut twenty minute workouts matter people, minutes matter, 447 00:26:03,160 --> 00:26:06,760 Speaker 1: everything matters. Twenty minute workout. I want you five minutes. Simple, 448 00:26:06,760 --> 00:26:09,280 Speaker 1: We're gonna do that minute one. So here's your workout 449 00:26:09,280 --> 00:26:11,679 Speaker 1: of the of the week for you. Twenty minute workout. 450 00:26:11,680 --> 00:26:13,800 Speaker 1: I want a five minute warm up, super easy again 451 00:26:13,880 --> 00:26:16,240 Speaker 1: on the bike, on the elliptical, on the step or 452 00:26:16,240 --> 00:26:18,920 Speaker 1: whatever mode you're using on the rowing machine. I want 453 00:26:18,920 --> 00:26:21,360 Speaker 1: you to go five minute warm up, and then we're 454 00:26:21,359 --> 00:26:24,880 Speaker 1: gonna keep it super simple. I want one minute. That's 455 00:26:24,880 --> 00:26:27,480 Speaker 1: a challenging time. I want you to see how hard 456 00:26:27,560 --> 00:26:29,879 Speaker 1: sixty seconds can be a scale one to ten. I 457 00:26:29,880 --> 00:26:32,720 Speaker 1: want you to be about an eight. Alright, sixty seconds 458 00:26:33,119 --> 00:26:36,520 Speaker 1: level eight. That's resistance, that speed, that's a combination of 459 00:26:36,560 --> 00:26:38,720 Speaker 1: the two whatever an eight is for you. I want 460 00:26:38,760 --> 00:26:41,720 Speaker 1: sixty seconds, and again you're gonna see how challenging that 461 00:26:41,760 --> 00:26:44,640 Speaker 1: can be. And then I want sixty seconds recovery. Now 462 00:26:44,680 --> 00:26:47,479 Speaker 1: that is challenging to a one to one ratio of 463 00:26:47,520 --> 00:26:50,560 Speaker 1: work to rest, if you know the science. Usually it's 464 00:26:50,640 --> 00:26:52,560 Speaker 1: one to two or one to three. Could be whatever 465 00:26:52,600 --> 00:26:54,000 Speaker 1: you want it to be. It could be one to 466 00:26:54,080 --> 00:26:58,360 Speaker 1: point five two, But again for our purposes, so it's 467 00:26:58,359 --> 00:27:00,960 Speaker 1: gonna be five intervals. You're gonna go hard for one minute, 468 00:27:00,960 --> 00:27:02,879 Speaker 1: you're gonna recover for a minute. You're gonna do that 469 00:27:03,000 --> 00:27:06,280 Speaker 1: five times. So that's another ten minutes, and the final 470 00:27:06,359 --> 00:27:10,960 Speaker 1: five minutes is your cool down. Yes, it's simple. Yes, 471 00:27:11,000 --> 00:27:15,280 Speaker 1: it is super effective when you go hard for that 472 00:27:15,400 --> 00:27:19,720 Speaker 1: sixty seconds. And once again most people are in that 473 00:27:19,800 --> 00:27:21,640 Speaker 1: gray zone. It's not too hard, it's not too easy. 474 00:27:22,280 --> 00:27:25,520 Speaker 1: And you know what, there's value, but over time you're 475 00:27:25,520 --> 00:27:29,720 Speaker 1: gonna decrease see decreased results. Enough, do this instead of 476 00:27:29,720 --> 00:27:33,240 Speaker 1: that Volume two cardio. We are done. Thank you for listening. 477 00:27:33,280 --> 00:27:36,439 Speaker 1: I'm Tom Holland. I love this show. I love what 478 00:27:36,520 --> 00:27:39,840 Speaker 1: I do with the greatest job in the world, helping 479 00:27:39,840 --> 00:27:42,280 Speaker 1: people look better, feel better, live longer. I will be 480 00:27:42,320 --> 00:27:45,760 Speaker 1: doing this till I'm a hundred and twelve or or older. 481 00:27:46,359 --> 00:27:48,840 Speaker 1: All right, thank you for listening. Please rate the show, 482 00:27:48,960 --> 00:27:52,600 Speaker 1: Please leave a comment, Please tell your friends, Please have 483 00:27:52,720 --> 00:27:56,080 Speaker 1: an amazing day. Thank you for listening. I am Tom Holland, 484 00:27:56,160 --> 00:28:10,440 Speaker 1: exercise physiologist, certified sports nutritionists, Believe in yourself. Fitness Disrupted 485 00:28:10,520 --> 00:28:13,920 Speaker 1: is a production of I Heart Radio. For more podcasts 486 00:28:13,920 --> 00:28:16,600 Speaker 1: from my heart Radio, visit the I heart Radio app, 487 00:28:16,800 --> 00:28:20,240 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.