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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: Welcome to Fitness Disrupted. I'm Tom holland let's talk about HIT,

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Speaker 1: high intensity interval training. Many you have heard about it,

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Speaker 1: read about it, your friends are probably talking about it,

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Speaker 1: and for most of you, I'm sure you're confused about it.

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Speaker 1: And that's what today shows about. And I have the

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Speaker 1: perfect guest to talk about it because she's done research

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Speaker 1: on it, and that's who I bring you, the best

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Speaker 1: of the best, PhD level Dr Michelle Olsen, Senior Clinical

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Speaker 1: Professor of Exercise Physiology, and she has done the research

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Speaker 1: on exactly what we're going to talk about. So there's

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Speaker 1: high intensity interval training HIT all over the news the

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Speaker 1: articles on exercise and for good reason, and there's a

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Speaker 1: lot of research into it, and we'll talk about at

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Speaker 1: But it's not at all in nothing principle either. That's

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Speaker 1: super important, pretty much what I talked about on just

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Speaker 1: about every show. It's not at all or nothing yet

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Speaker 1: another tool type of exercise for you to do and

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Speaker 1: when you should do it, and why you should do

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Speaker 1: it and what you get out of it is what

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Speaker 1: she and I will talk about today. High Intensity interval

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Speaker 1: training HIT h I I T. You're reading all about it,

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Speaker 1: you're seeing it everywhere, been around forever, and we're going

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Speaker 1: to talk about why and really popular now now the

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Speaker 1: opposite of that, and there is an acronym for it.

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Speaker 1: You don't see it as as frequently l I S S.

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Speaker 1: Low intensity steady state also goes by a couple other things,

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Speaker 1: but I liked low intensity steady state. So that's what

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Speaker 1: most people do, low intensity steady state. And that's a

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Speaker 1: longer workout the low intensity, and that's okay. There's a

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Speaker 1: time and a place for that. It's not all or nothing.

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Speaker 1: It's all of the above, mixed up done consistently. There

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Speaker 1: are the days you want to do steady state, lower intensity,

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Speaker 1: there are days you want to go higher intensity. Your

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Speaker 1: body gets benefits and different benefits from both. And no

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Speaker 1: matter how healthy or powerful or effective a mode of

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Speaker 1: exercise is, if you only do that mode, you will

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Speaker 1: run into problems. You will get injured. For the most part,

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Speaker 1: If you just run, you're gonna have problems. If you

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Speaker 1: just swim, you're most likely gonna have problems over time,

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Speaker 1: because repetitive motions done over and over and over again

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Speaker 1: leads to imbalances leads to issues, and that's why we

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Speaker 1: mix it up. So we're gonna talk about hit and

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Speaker 1: the value, and I say, well, when should you do it?

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Speaker 1: Here's the quick to get right to the point. It's

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Speaker 1: a time issue, right, if you have less time, it's

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Speaker 1: a great time to do high intensity inrbal training because

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Speaker 1: you don't and can't. And we we'll talk about this

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Speaker 1: because I've had instructors try to do basically long crazy

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Speaker 1: high intensity inrival training. That's the definition is that it's

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Speaker 1: shorter if you're going hard enough. You can't and don't

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Speaker 1: and shouldn't do it for an extended duration. And without

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Speaker 1: naming the really popular exercise program DVD program that was

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Speaker 1: on TV for years, I loved when I first saw

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Speaker 1: the commercial, it said traditional interval training has short periods

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Speaker 1: of hard work followed by long periods of rest. We

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Speaker 1: flipped that on its head. We do long periods of

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Speaker 1: hard work followed by short periods of reast. Well, guess what,

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Speaker 1: over time, that's not interval training, not for most people,

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Speaker 1: because you can't keep your heart rate up that high

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Speaker 1: that long when you go that hard for those long durations.

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Speaker 1: Some people can, but not that way. And so you're

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Speaker 1: just hanging on and you're you're trying not to get injured,

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Speaker 1: and you're trying to to just survive. But that's not

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Speaker 1: the way for most people to do it, and that's

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Speaker 1: not the science. It's short, hard followed by longer periods

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Speaker 1: of rest, and you can manipulate those rest intervals. That's

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Speaker 1: what a great coach does, great trainer, But you have

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Speaker 1: to know the science, and you don't and can't do

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Speaker 1: it all the time, not for an extended period of time.

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Speaker 1: You need both, you need both, and it all goes

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Speaker 1: to the gray zone, right. Most people exercise do cardio

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Speaker 1: in the gray zones. Not really hard, it's not really easy,

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Speaker 1: and there's value to that, but over time you don't

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Speaker 1: get the results you want, especially the calorie burn. So

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Speaker 1: this is why mixing it up with steady state interval

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Speaker 1: or steady state workouts and hit workouts, different intensities, that's

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Speaker 1: where true change, that's where true health and wellness comes from.

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Speaker 1: And it's more fun. For Pete's sake, Holy cow, do

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Speaker 1: you really just want to do low intensity steady state.

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Speaker 1: If you do, God bless you, keep doing it and

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Speaker 1: you're gonna get benefit. It's not what you normally hear

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Speaker 1: people poo poo some type of of of modality. There's

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Speaker 1: benefit to all of it. All exercise matters. But I

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Speaker 1: want you to get the most out of your time,

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Speaker 1: and that's what HIT does. That's why it's so popular

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Speaker 1: is you get a lot, You get good, great results

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Speaker 1: in a short amount of time, which is what most

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Speaker 1: people want. That's my job as an exercise physiologist, as

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Speaker 1: an author, as a fitness person to tell you how

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Speaker 1: to get the greatest results in the shortest amount of time.

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Speaker 1: But I always qualify it because it has to be

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Speaker 1: or should be. Many fitness professional don't qualify with with

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Speaker 1: the least likelihood of injury. And there in lies the rub. Sure,

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Speaker 1: you can do HIT all day long, you can do

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Speaker 1: poly metrics, you can jump up and down on a box.

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Speaker 1: Are you gonna get hurt if that's all you do

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Speaker 1: all the time? And truthfully, I contributed to an article

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Speaker 1: not too long ago they said, if you're doing HIT

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Speaker 1: every day, super you're not doing it hard enough because

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Speaker 1: you're gonna need to recover, You're gonna need to rest,

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Speaker 1: and you're gonna need to mix it up. Not right away.

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Speaker 1: Many people will get away with it for a extended

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Speaker 1: period of time, but over time there's diminishing returns, and

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Speaker 1: over time there are issues and injuries and problems. The

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Speaker 1: good news is you can and should mix it up

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Speaker 1: high intensity interval training, and some of you are gonna

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Speaker 1: love that and some of you aren't. And a lot

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Speaker 1: of it comes down to genetics fast twitch versus slow

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Speaker 1: twitch muscle fibers. Are you an endurance person or are

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Speaker 1: you a sprinter? A lot of that is genetic, it's

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Speaker 1: somewhat trainable. That's a topic for another show. Can you

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Speaker 1: go from being a fast twitch to a slow twitch

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Speaker 1: person or vice versa? And some people are both. You know,

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Speaker 1: you've got the runners, the triathletes, those type of athletes

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Speaker 1: who can be darn fast short and can go long

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Speaker 1: and and and be fast at the longer distances as well.

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Speaker 1: Swimmers generally rare the higher level you get, but but

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Speaker 1: those people exist. But again, it comes down to like

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Speaker 1: and dislike to There's some people who just love that

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Speaker 1: that lactic acid feeling, that high intensity workout, and there's

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Speaker 1: other people that go listen, I'm an endurance guy. I

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Speaker 1: love long, slow, sweaty, drawn out workouts. That's why I

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Speaker 1: love iron man, I love ultra marathons and marathons. It's

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Speaker 1: not who goes the fastest, who slows down the least,

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Speaker 1: love it all right, but that's a personal thing. So

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Speaker 1: I forced myself to do the intervals because I know

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Speaker 1: that I need to. It will make me healthier. I

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Speaker 1: need to mix it up. And at the end of

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Speaker 1: all the workouts, as we all know, you feel good,

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Speaker 1: especially the stuff that you didn't want to do at

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Speaker 1: the start. It's the way the world works, all right,

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Speaker 1: high intensity interval training. After the break, we're gonna have

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Speaker 1: the person that we want to talk to about this,

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Speaker 1: Dr Michelle Olsen. She is awesome. She is one of

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Speaker 1: those people typical guests that I have on. Not only

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Speaker 1: does she have the education and expertise, she's done videos,

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Speaker 1: she walks the walk as well, and that's super important.

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Speaker 1: So when we come back from the break, yes, my

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Speaker 1: guest will be Dr Michelle Olson. We will be right

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Speaker 1: back and we are back talking all about high intensity

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Speaker 1: interval training. And like so many things in fitness, you've

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Speaker 1: read about it, you've heard about it, you think you

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Speaker 1: probably know what it is, but I'm sure many of

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Speaker 1: you are confused, and there's just a lot of people

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Speaker 1: out there doing it wrong. There's instructors doing it wrong,

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Speaker 1: and there's science behind it. So I have the perfect

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Speaker 1: guest to clarify. She's done the research on it, she

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Speaker 1: continues to do the research, and as I said in

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Speaker 1: my intro, she walks the walk. She's been in this

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Speaker 1: industry a really long time. I interviewed her a couple

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Speaker 1: of years back, so excited to speak with you again.

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Speaker 1: Dr Michelle Olsen want to give you her quick bio

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Speaker 1: uh and I had to truncate it as I do

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Speaker 1: for our guests because they're they're so long, and which

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Speaker 1: is awesome because you want the experts. Dr Michelle Olsen

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Speaker 1: is a senior clinical professor of Exercise Physiology in the

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Speaker 1: Department of Sports Science at Huntington's College. Prior to that,

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Speaker 1: she was a full professor of kinesiology at a u M.

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Speaker 1: She has known internationally as the exercise doctor, and I

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Speaker 1: love that because you know, the doctor who prescribes exercises medicine. Right.

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Speaker 1: Her areas of expertise are are vast, but she really

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Speaker 1: specializes in abdominal exercise and pilates energetics and metabolic responses

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Speaker 1: to exercise and that's super important and that's that's why

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Speaker 1: she's here spinning, pilates, kettle bells, tobada and interval training.

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Speaker 1: So we're gonna talk about those final two. Um. But

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Speaker 1: she knows all about running and step aerobics. She consults

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Speaker 1: with UH and test workouts for Reebok and Guyam and

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Speaker 1: the Firm Exercise UM all over it. She's been quoted

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Speaker 1: in everything you've You've read her stuff before, and she

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Speaker 1: has two exercise DVDs, The Ten Minutes Solution for Kettle

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Speaker 1: Bells Style, Ultimate Fat Burner and Fitness Prescription Perfect Legs,

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Speaker 1: Glutes and Abs. Dr Olsen, So great to have you

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Speaker 1: and speak with you again. A pleasure. Wow, what a

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Speaker 1: nice introduction. Tom. It's just great to be um chatting

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Speaker 1: with you again about important things regarding fitness. Absolutely, and

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Speaker 1: it's been too long and I'm so excited, thank you,

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Speaker 1: and thank you for taking the time. And it's so

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Speaker 1: excited to be doing this podcast. That's the new world

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Speaker 1: and to bring people just the truth. Dr Olson. Right.

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Speaker 1: The there's so much bad information and you know, with

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Speaker 1: the good comes to bat Right, there's so much out

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Speaker 1: there thanks to technology and the Internet, but there's so

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Speaker 1: much bad information out there right, including about interval training

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Speaker 1: and tobata and everything like that. Yes, absolutely, and as

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Speaker 1: we know, you know, it can create confusion for the

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Speaker 1: sumer consumer excuse me, can create confusion for the consumer,

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Speaker 1: and then it becomes overwhelming. And then we you know,

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Speaker 1: don't want people to feel like it's so complicated that

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Speaker 1: ah you know, I just I just don't know if

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Speaker 1: this is all, you know, really worth doing when when

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Speaker 1: in in truth and in fact um by you doing

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Speaker 1: and delivering and sharing um information that's accurate. Uh, it

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Speaker 1: really it really can be simple. It really can be simple.

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Speaker 1: And I know that's your your goal and mind to

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Speaker 1: make it simple, make it accessible, and if somebody's going

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Speaker 1: to do it, to be doing it the best we

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Speaker 1: know how they should do it to get the benefits

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Speaker 1: and avoid injuries and excessive aches and pains and so on.

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Speaker 1: I love it and that's why we we enjoy speaking

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Speaker 1: so much. And and that's it's interesting, doctor Olsen, because

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Speaker 1: the criticisms, one of the common criticisms of my books

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Speaker 1: and even some of the initial podcasts are it's too basic,

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Speaker 1: it's too simple, as you just said, and that's what works.

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Speaker 1: Like you and I could really impress people with you know,

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Speaker 1: big words and fancy terms and and we could take

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Speaker 1: you know one and say this is the only way

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Speaker 1: to do it, as so many fitness people do. But

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Speaker 1: as you and I know, that is not the long

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Speaker 1: term solution. As you said, it is the easy, easy,

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Speaker 1: a stuff, the simple stuff done consistently, you know, absolutely,

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Speaker 1: And you know if you look at things like the

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Speaker 1: National Weight Loss Registry, and those are individuals, for example,

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Speaker 1: who have um lost weight, they've kept off a substantial

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Speaker 1: amount of weight for over three years, and um, it's

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Speaker 1: real people, real information, real data, we call it. You know,

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Speaker 1: they are doing their cardio you know, thirty to forty

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Speaker 1: five minutes a week. They are understanding what food groups

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Speaker 1: to eat, they understand the basics of resistance training, and

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Speaker 1: they've just been doing it for the long haul. And

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Speaker 1: you can and you know, you look at information like that,

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Speaker 1: it's ABC. It really is. It's ABC that if somebody

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Speaker 1: wants to tell you it's you know, the French language

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Speaker 1: or something. Um, you know, I I don't know. I

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Speaker 1: can't speak French. I mean I would be in trouble. Right.

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Speaker 1: I love that you said that, because finness disrupted. I

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Speaker 1: have the top guests like you PhD researchers. But what

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Speaker 1: I also have is exactly what you just said. And

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Speaker 1: we did a show not too long ago, dr Olson,

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Speaker 1: with a guy who I met years ago, and he

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Speaker 1: just exemplified everything you just said. He lost a hundred

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Speaker 1: and sixty pounds. He's kept it off for ten years.

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Speaker 1: And the great news is he didn't diet, he didn't

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Speaker 1: do anything weird. He took what I called there's are

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Speaker 1: are no small steps, but the takeaways from his show

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Speaker 1: and how he did it should be so exciting for people.

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Speaker 1: But again, as you just said, it was the small steps.

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Speaker 1: There was nothing fancy, there was nothing french. It was

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Speaker 1: small steps done over time. And that's great news for people.

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Speaker 1: It's great news. It's great news because it's double and

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Speaker 1: it and it works in our bodies are well equipped

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Speaker 1: at pretty much any weight to uh, you know, engage

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Speaker 1: in in fitness. And if we just learned to drink

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Speaker 1: our water and you know, avoid some processed foods, you know,

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Speaker 1: the weight it's going to naturally fall off and our

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Speaker 1: health is going to improve. And it and and and

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Speaker 1: it really it really should not be complicated and and

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Speaker 1: and it does not have to be and what what

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Speaker 1: works is you know, gosh, we are six made of water. Well,

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Speaker 1: my goodness, one of the most important nutrients in the

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Speaker 1: day every day is water. If you feel a little

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Speaker 1: sluggish and you think, wow, I just ate lunch an

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Speaker 1: hour ago, maybe you're under hydrated. That's something where people

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Speaker 1: confuse hunger when it's really water. So if we just

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Speaker 1: would sleep better and drink water and think about getting

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Speaker 1: out and taking a walk, that's going to check off

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Speaker 1: so many boxes in terms of improving our health and

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Speaker 1: helping us to get us fit. And who really doesn't

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Speaker 1: want to do that exactly? I love that and it's

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Speaker 1: it's it's it's simple, it's doable, and people just need

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Speaker 1: to to start to embrace that. And that's that's what

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Speaker 1: my new books about. That's what this shows about, and

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Speaker 1: that's why I bring people on like you and I

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Speaker 1: get so excited to have you know, someone who has

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Speaker 1: spent the better part of her life right researching, studying,

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Speaker 1: and then coming back saying, hey, sleep, drink water, eat

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Speaker 1: whole foods. Right. So well, let's let's clarify. So you

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Speaker 1: and I the ultimate or one of our jobs if

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Speaker 1: we're working with people is to get them the greatest

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Speaker 1: results in the shortest amount of time, and then I

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Speaker 1: always qualify it with the least likelihood of injury, right,

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Speaker 1: and yeah, and and and people have read about high

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Speaker 1: intensit arival training. I started the show Dr Olson by saying,

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Speaker 1: I'm an endurance guy. I hate intervals. They hurt. Uh

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Speaker 1: So there you know, But that's why I do them

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Speaker 1: because I know how how you know? And I don't

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Speaker 1: do them all the time. So I started off by saying,

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Speaker 1: for me, high intensity interval training it comes down to time, right.

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Speaker 1: So if I have less time to exercise, that's my

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Speaker 1: interval workout. Right. If I have longer and I want

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Speaker 1: to kind of just forget about, you know things and

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Speaker 1: go on a long walk or bike ride or run,

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Speaker 1: then that's my low intensity, steady state. So let's just clarify,

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Speaker 1: tell people what the definition of high intensity interval training is. Yeah, okay, great, Yes,

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Speaker 1: I love this topic. There's really um and again, not

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Speaker 1: to be complicated, there's basically three forms of interval training.

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Speaker 1: UM one is to take traditional cardio of astro exercise

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Speaker 1: activities treadmill jogging and walking using the step or walking

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Speaker 1: outside using an elliptical UM swimming where you get into

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Speaker 1: your target heart rate zone maybe you know, uh sixty

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Speaker 1: percent or so of your maximum heart rate, and you

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Speaker 1: may do something for thirty seconds at that higher heart

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Speaker 1: rate and then spend thirty seconds at a lower heart rate,

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Speaker 1: going a little slower, and and we we repeat this

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Speaker 1: and we stay in that traditional aerobic exercise zone. And

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Speaker 1: that is interval training, and then more specifically that's a

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Speaker 1: roombek interval training, and that that definitely can be a

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Speaker 1: time saver because for every thirty seconds you allow yourself

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Speaker 1: a bit of recovery, the next thirty seconds you put

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Speaker 1: out more intensity than you would typically be doing if

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Speaker 1: you were just doing it straight out at one heart rate.

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Speaker 1: So it's it's very efficient. Um. Then on the far

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Speaker 1: end of the spectrum, there is what called SIT supra

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Speaker 1: intensity training, and this is where Dr Tivata and some

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Speaker 1: of the scientists, that's where they kind of came into

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Speaker 1: the picture five or six years ago. And I really

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Speaker 1: want to be clear that they got amazing results in

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Speaker 1: you know, with these speed skating athletes from Japan doing

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Speaker 1: these four minute intervals, but it was one anaerobic tom

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Speaker 1: they were their b O two max. They had to

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Speaker 1: be on special machines to push them beyond their normal

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Speaker 1: maximum for twenty seconds, they would get a brief recovery

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Speaker 1: for ten twenty seconds of brief recovery. And speed skaters

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Speaker 1: are high and non aerobic anaerobic athletes. So in the

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Speaker 1: middle of that, which is a great thing, we have

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Speaker 1: high intensity interval training where we can choose a lot

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Speaker 1: of the cardio activities we would use for less intense

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Speaker 1: aerobic training, but we can yank it up a little higher,

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Speaker 1: get our heart rate up higher, do something like the

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Speaker 1: Tiboda time increments twenty minutes, just really going all out

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Speaker 1: with the shorter rest period. Now we're going to approach

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Speaker 1: maybe our maximum heart rate, but we're not going to

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Speaker 1: be going as intensely as Dr Tibata had those athletes going.

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Speaker 1: So we're gonna get some nice results, but some of

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Speaker 1: the things that might confuse us, like improving our fitness

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Speaker 1: by in six weeks, which is what Dr Tibada's athletes did,

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Speaker 1: we're not quite doing it that way. It's a modification,

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Speaker 1: and so we're doing Tiboda style intervals at a higher

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Speaker 1: intensity exercise heart rate maybe eighty five even nine of

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Speaker 1: your max, and that makes the workout short. So we've

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Speaker 1: got aerobic interval training at a lower percent of heart

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Speaker 1: rate max, picking it up, slowing down things that athletes

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Speaker 1: do way out on the other end of the spectrum.

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Speaker 1: And then in the middle of that is this this

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Speaker 1: HIT training more intense than traditional interval training, not truly

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Speaker 1: to Dr Tibata level. And it really you just need

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Speaker 1: to have a timer and if you've got a decent

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Speaker 1: heart rate monitor, um, if you want to really do HIT,

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Speaker 1: you're gonna need to push your heart rate up more

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Speaker 1: to that level. Um. And that's just the truth, you know,

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Speaker 1: whether you like you said, you want to work out

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Speaker 1: that hard or not. The trade off is though the

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Speaker 1: intervals are pretty short round twenty seconds and instead of

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Speaker 1: having to spend twenty minutes, you can get a lot

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Speaker 1: out of it in five, seven, eight, ten minutes. I

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Speaker 1: love it. That would that was you never hear those

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Speaker 1: three definitions, Dr Rolson, So oh my gosh, everybody that

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Speaker 1: right there. So you have interval training lower where you're

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Speaker 1: varying the speed but or not an intensity, but you're

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Speaker 1: not pushing it too hard, but that there's value to that.

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Speaker 1: You're gonna burn a couple of more calories and you're

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Speaker 1: gonna get different health benefits from that. And then I

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Speaker 1: love that you went immediately to the the higher end

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Speaker 1: of the spectrum, the highest and to bottle workouts. And

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Speaker 1: we'll talk about that real quickly in a second. But

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Speaker 1: hundred and seventy cent right of v O two max.

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Speaker 1: That is so hard, like who you know, but that's

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Speaker 1: what they did. And then you you put in the

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Speaker 1: middle what people most people are gonna do, not most people,

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Speaker 1: but uh higher intensity not a D seventy. So in

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Speaker 1: other words, there are three levels. And what I was saying,

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Speaker 1: Dr Olson is, you know, most people for the most

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Speaker 1: part exercising that gray zone that we talked about. It's

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Speaker 1: not really hard, it's not really easy. There's benefit, but

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Speaker 1: over time, if you're trying to lose weight and you

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Speaker 1: want to mix it up, and that's the great news.

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Speaker 1: So Dr Olson just gave you and you should. I

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Speaker 1: would do all three kinds depending on your mood the

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Speaker 1: time you have the well the V too mex. Most

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Speaker 1: people aren't gonna get there. Um And that's actually Dr Olson.

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Speaker 1: I started. You remember, and I didn't name the DVD program,

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Speaker 1: but you would know. And the commercial was you know,

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Speaker 1: traditional interval training is short periods of hard effort followed

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Speaker 1: by long periods of rest. We flipped that on its

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Speaker 1: head and well that's not traditional interval training. Once you

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Speaker 1: start going, you know, all out, you can't stay up

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Speaker 1: there that long. You know the vast majority of people. Um.

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Speaker 1: So that's super helpful. And let me just say to

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Speaker 1: doctor Olds and I did a I took a spin class.

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Speaker 1: I got invited to a group fitness group cycling class

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Speaker 1: and we did. They said it was Tobada, and I thought,

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Speaker 1: this is gonna be interesting. We literally did twenty on

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Speaker 1: ten seconds off for the entire hour m not four minutes.

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Speaker 1: It was a little right. There was no way you

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Speaker 1: could have been um. And again this is not good

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Speaker 1: or bad. These are just facts. There's no way that

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Speaker 1: you could have You can be going on maximum effort

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Speaker 1: every twenty seconds if you are doing a thirty or

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Speaker 1: forty minute worked out. And and it doesn't mean that

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Speaker 1: that workout wasn't awesome. It was some form of interval training. Um.

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Speaker 1: But you know the Tavada athletes, these Japanese Olympic trained athletes,

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Speaker 1: they were asked to do this for eight rounds, which

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Speaker 1: is would aggregate to four total minutes. There were many athletes,

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Speaker 1: as I know, you know within reading the original paper,

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Speaker 1: they could not they could not go the full eight rounds.

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Speaker 1: Many only went six to seven. So some of those

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Speaker 1: high end Olympic athletes, maybe we're doing, um, three minutes.

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Speaker 1: So yeah, amazing results. However, Um, this is where I

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Speaker 1: get work. This is an area where I get worried.

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Speaker 1: Somebody we're saying, I'm going to a tabada class, so goodness.

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Speaker 1: You know I've been told that in you know, uh

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Speaker 1: flourida eight weeks, I'm gonna get at improvement in my

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Speaker 1: cardio fitness. You know, my body fat's gonna go down

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Speaker 1: about ten my this my resting metabolic rate is gonna

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Speaker 1: go through the roof. Um, that's not that's really not

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Speaker 1: gonna happen because we really can't do on our own

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Speaker 1: actual tibada training. We can do hit training and we

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Speaker 1: can get seventy of those kinds of things. Um. And

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Speaker 1: that's that's where the reality is. And you hate to

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Speaker 1: see somebody disappointed that there didn't improve in their cardio

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Speaker 1: fitness after eight weeks, when in fact they really weren't

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Speaker 1: doing sit training. They were doing hit or some kind

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Speaker 1: of modified form of HIT and they are in so

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Speaker 1: much better shape than if they would have done the

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Speaker 1: traditional moderate intensity stay at the same exact heart rate.

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Speaker 1: They're getting benefits beyond that, but they may not see

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Speaker 1: it because they're comparing their results to a research study

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Speaker 1: that has gone out in advertising stating that any kind

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Speaker 1: of terrible trainings to badacus. I'm like those results a lot.

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Speaker 1: I don't like. Now. I knew That's why I knew

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Speaker 1: you would have the reaction you had. And that's you know,

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Speaker 1: everything is to bada now. And again we you and

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Speaker 1: I want people to exercise and there's no you know,

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Speaker 1: there's no downside to people doing it. It's just again

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Speaker 1: to bada in its traditional. That's traditional in the most

426
00:25:01,359 --> 00:25:04,720
Speaker 1: pure sense based on the research is what you just describe. Um,

427
00:25:04,720 --> 00:25:07,680
Speaker 1: but now we have every class, right Dr Olson where

428
00:25:07,680 --> 00:25:10,760
Speaker 1: it's twenty second, which is fine. But again that's why

429
00:25:10,800 --> 00:25:13,240
Speaker 1: I had Dr Olson on is to clarify and to

430
00:25:13,320 --> 00:25:17,360
Speaker 1: have those three different ways to do it is just phenomenal.

431
00:25:17,520 --> 00:25:20,240
Speaker 1: And let's go one step further. Um, you know you

432
00:25:20,280 --> 00:25:22,399
Speaker 1: can manipulate and you and I have written about this,

433
00:25:22,400 --> 00:25:25,760
Speaker 1: are contributed to articles for how long about the work

434
00:25:25,800 --> 00:25:28,760
Speaker 1: to rest intervals. So generally for a lot of people,

435
00:25:28,800 --> 00:25:31,040
Speaker 1: it's gonna be one to three. Right, So if you

436
00:25:31,080 --> 00:25:34,440
Speaker 1: go hard for twenty seconds, recover for like sixty right,

437
00:25:34,480 --> 00:25:37,920
Speaker 1: depending on the type of cardio you're doing, right, right,

438
00:25:38,600 --> 00:25:44,120
Speaker 1: exactly right? That more intense it's usually and uh and

439
00:25:44,119 --> 00:25:47,720
Speaker 1: and research supported is that your recovery intervals are actually

440
00:25:47,720 --> 00:25:51,399
Speaker 1: going to be longer than your exercise or your intensity intervals.

441
00:25:51,440 --> 00:25:56,040
Speaker 1: So uh yeah, so you you might do twenty seconds, um,

442
00:25:56,280 --> 00:25:58,199
Speaker 1: really hard. Look at that heart rate monitor, get up

443
00:25:58,200 --> 00:26:01,159
Speaker 1: to your heart rate max. And then if you did

444
00:26:01,240 --> 00:26:04,879
Speaker 1: twenty seconds, right, you may be taking forty seconds, double

445
00:26:04,920 --> 00:26:07,719
Speaker 1: that or even even triple that. And that can that

446
00:26:07,760 --> 00:26:11,080
Speaker 1: can work. If you get the proper rest, you're able

447
00:26:11,119 --> 00:26:14,840
Speaker 1: to go and do that next intense round at that

448
00:26:15,000 --> 00:26:17,240
Speaker 1: same level. You don't want to put yourself in a

449
00:26:17,280 --> 00:26:19,880
Speaker 1: situation where every time you go to try to do around,

450
00:26:20,160 --> 00:26:22,240
Speaker 1: you're getting more and more tired, and you've only done

451
00:26:22,280 --> 00:26:25,560
Speaker 1: three rounds. Right, and we're talking about specific stuff, right,

452
00:26:25,560 --> 00:26:28,000
Speaker 1: I should have qualified that, But just for those people,

453
00:26:28,040 --> 00:26:30,040
Speaker 1: I mean, you could be a runners trying to get faster.

454
00:26:30,080 --> 00:26:33,320
Speaker 1: As Dr Rolson was talking about, you know, performance improvement

455
00:26:33,359 --> 00:26:35,120
Speaker 1: is what we're talking about here for the most part,

456
00:26:35,160 --> 00:26:38,040
Speaker 1: but it's just another way to vary. It obviously depends

457
00:26:38,080 --> 00:26:40,679
Speaker 1: on your fitness level and your goals and you know

458
00:26:40,760 --> 00:26:43,840
Speaker 1: the the uh what you really want out of that

459
00:26:43,880 --> 00:26:48,080
Speaker 1: workout specifically. But the point is you need to recover.

460
00:26:48,160 --> 00:26:50,520
Speaker 1: So if you're going hard enough, right Dr Rolson, it's

461
00:26:50,560 --> 00:26:53,320
Speaker 1: about go go easy, go super hard for those type

462
00:26:53,320 --> 00:26:56,760
Speaker 1: of intervals. Again, there's different types, um, but recover recover.

463
00:26:56,840 --> 00:26:59,280
Speaker 1: If you watch a guy someone at the track, you know,

464
00:26:59,320 --> 00:27:01,919
Speaker 1: a female track runners, she's going to maybe do a

465
00:27:01,960 --> 00:27:05,239
Speaker 1: four hundred and then walk it right, so you know

466
00:27:05,320 --> 00:27:07,120
Speaker 1: of one to three, one to four, one to five.

467
00:27:07,240 --> 00:27:11,600
Speaker 1: So recoveries okay and necessary quite often. Absolutely, it is

468
00:27:11,640 --> 00:27:15,520
Speaker 1: absolutely necessary. And um, back in the day, so to speak,

469
00:27:15,600 --> 00:27:17,959
Speaker 1: one of an early study that I did it, I

470
00:27:18,000 --> 00:27:24,080
Speaker 1: was just interested in things like, UM, mood state, UH state, anxiety, UM,

471
00:27:24,119 --> 00:27:27,679
Speaker 1: just normal normal, the normal feeling of the blues that

472
00:27:27,720 --> 00:27:30,360
Speaker 1: some of us have. And I just wondered, if you know,

473
00:27:30,680 --> 00:27:33,600
Speaker 1: if there was a form of exercise that might just

474
00:27:33,720 --> 00:27:36,000
Speaker 1: after one bout of it really kind of improve your mood.

475
00:27:36,040 --> 00:27:38,560
Speaker 1: We always say it does, but nobody has really measured it.

476
00:27:39,119 --> 00:27:41,520
Speaker 1: And UM, here's here's what I did real Simply, I

477
00:27:41,560 --> 00:27:45,000
Speaker 1: did a regular uh, twenty minute cardio work out at

478
00:27:45,000 --> 00:27:48,879
Speaker 1: the moderate intensity level, and then the same group a

479
00:27:48,880 --> 00:27:52,920
Speaker 1: few days later did an interval training exercise work out

480
00:27:53,000 --> 00:27:55,640
Speaker 1: where you know, it was like thirty seconds of intense

481
00:27:55,680 --> 00:27:58,560
Speaker 1: and then sixty seconds of less intense. And then the

482
00:27:58,640 --> 00:28:02,119
Speaker 1: last bout I did as a maximum exercise effort. They

483
00:28:02,160 --> 00:28:04,040
Speaker 1: were on the treadmill and we just like a max

484
00:28:04,160 --> 00:28:07,160
Speaker 1: FEO two tests, just maxim out over about an eight

485
00:28:07,160 --> 00:28:10,000
Speaker 1: minute period. But I checked mood state after all of

486
00:28:10,000 --> 00:28:13,879
Speaker 1: these types of exercises, and UM, it was. It was interesting,

487
00:28:14,040 --> 00:28:16,080
Speaker 1: and this is why we love research. You just never

488
00:28:16,119 --> 00:28:19,520
Speaker 1: know sometimes what you're gonna find. The moderate intensity, steady

489
00:28:19,520 --> 00:28:24,280
Speaker 1: state exercise improved mood state. It helped decreased feelings of

490
00:28:24,320 --> 00:28:27,320
Speaker 1: anxiousness that we all have in this busy world. It

491
00:28:27,440 --> 00:28:33,760
Speaker 1: did a really nice job. The intervals, which were aerobic intervals,

492
00:28:34,200 --> 00:28:38,280
Speaker 1: UM did all of that but more, and then the

493
00:28:38,400 --> 00:28:41,760
Speaker 1: exercise about to max where you had no rest, actually

494
00:28:41,840 --> 00:28:46,360
Speaker 1: decreased mood state there. So there you go. You know,

495
00:28:46,480 --> 00:28:49,400
Speaker 1: you've got to have that recovery. And we theorized that

496
00:28:50,400 --> 00:28:54,240
Speaker 1: probably one of the reasons that the interval group surpassed

497
00:28:54,280 --> 00:28:57,600
Speaker 1: the other two groups on these mood state measures. Is

498
00:28:57,640 --> 00:29:01,680
Speaker 1: because you do get a break and you're you're you're like, okay,

499
00:29:01,680 --> 00:29:03,360
Speaker 1: I can I gotta break here so I can get

500
00:29:03,360 --> 00:29:05,280
Speaker 1: ready for the next round, or when you're going, oh

501
00:29:05,320 --> 00:29:07,400
Speaker 1: my gosh, I have ten seconds left, you're thinking, yes,

502
00:29:07,400 --> 00:29:11,160
Speaker 1: but I get recovery so that it's not so taxing

503
00:29:11,200 --> 00:29:14,720
Speaker 1: on your your that that that effort level thought that

504
00:29:14,760 --> 00:29:16,920
Speaker 1: you have to have. And yet at the same time,

505
00:29:16,960 --> 00:29:19,480
Speaker 1: you probably are boosting your indoor finds a little higher

506
00:29:19,520 --> 00:29:23,120
Speaker 1: than just steady state, and you know, your growth hormone

507
00:29:23,120 --> 00:29:24,880
Speaker 1: on all of those things that really you know, can

508
00:29:24,920 --> 00:29:29,040
Speaker 1: help enhance your muscle. So um, but right, we theorized

509
00:29:29,080 --> 00:29:32,320
Speaker 1: that it was the recovery portion that maybe was the

510
00:29:32,480 --> 00:29:36,240
Speaker 1: key factor responsible for the greatest mood greatest increase in

511
00:29:36,280 --> 00:29:40,040
Speaker 1: mood state. That is so interesting and I yeah, I mean,

512
00:29:40,080 --> 00:29:42,240
Speaker 1: one of the reasons I hate going to the track

513
00:29:42,360 --> 00:29:46,360
Speaker 1: is it hurts as a as an endurance person when

514
00:29:46,400 --> 00:29:48,959
Speaker 1: I tell myself, Okay, you know, I'm going to do

515
00:29:49,040 --> 00:29:51,120
Speaker 1: the shorter in a role with the longer recovery. As

516
00:29:51,120 --> 00:29:55,520
Speaker 1: you're saying, absolutely, and I've always said that's the you know,

517
00:29:55,640 --> 00:29:58,280
Speaker 1: the problem with a bad trainer or coaches when they don't.

518
00:29:58,280 --> 00:30:00,160
Speaker 1: You know, it's easy to kill someone. It's a easy

519
00:30:00,160 --> 00:30:02,200
Speaker 1: to say do a hundred burpees or underpush like there

520
00:30:02,200 --> 00:30:06,680
Speaker 1: take that's no uh skill whatsoever. So allowing people to

521
00:30:06,760 --> 00:30:10,160
Speaker 1: recover and and everyone listening again, this is great news.

522
00:30:10,240 --> 00:30:12,840
Speaker 1: Is go hard for a short amount of time, recover,

523
00:30:13,400 --> 00:30:17,640
Speaker 1: repeat that and that. I say it all the time,

524
00:30:17,720 --> 00:30:19,760
Speaker 1: doctor Gels, And I now exercise for my sanity, not

525
00:30:19,840 --> 00:30:22,280
Speaker 1: my vanity. And that's one of the reasons I enjoy

526
00:30:22,360 --> 00:30:27,000
Speaker 1: those intervals. Absolutely yes, absolutely right. And this makes me

527
00:30:27,040 --> 00:30:30,000
Speaker 1: think back to one of the first interval training UM

528
00:30:30,120 --> 00:30:32,880
Speaker 1: studies pubs back in the early nineties. And this was

529
00:30:32,920 --> 00:30:36,360
Speaker 1: done with individuals who were overweight and or you know,

530
00:30:36,640 --> 00:30:42,800
Speaker 1: clinically obese, medically obese and um it. This was a

531
00:30:42,840 --> 00:30:45,560
Speaker 1: one to three ratio. It was thirty minutes. They were

532
00:30:45,600 --> 00:30:49,080
Speaker 1: on cycles, the cycle ergometers, but you know the kind

533
00:30:49,080 --> 00:30:51,640
Speaker 1: of like the spin bikes that have you know, the

534
00:30:51,680 --> 00:30:56,280
Speaker 1: little different outs for the scientists. But anyway, they were

535
00:30:56,320 --> 00:30:59,480
Speaker 1: supposed to really you know, ramp it up to pretty

536
00:30:59,560 --> 00:31:01,400
Speaker 1: high in tan city level at you know, X y

537
00:31:01,480 --> 00:31:05,040
Speaker 1: z heart rate and then they had nineties seconds. It

538
00:31:05,160 --> 00:31:08,600
Speaker 1: was thirty and ninety. They made sure that those study

539
00:31:08,680 --> 00:31:13,920
Speaker 1: participants had more than a reasonable amount of recovery. Um,

540
00:31:13,960 --> 00:31:16,560
Speaker 1: you know, because they knew, you know, it's so hard

541
00:31:16,640 --> 00:31:18,920
Speaker 1: to go right back up to that peak level if

542
00:31:18,960 --> 00:31:22,160
Speaker 1: you're not given the appropriate amount of rest. And this

543
00:31:22,640 --> 00:31:26,200
Speaker 1: they they they're exercise sessions were twenty minutes, I believe,

544
00:31:26,240 --> 00:31:27,880
Speaker 1: And they had a match group that did double the

545
00:31:27,920 --> 00:31:30,600
Speaker 1: amount of time. In the group that did half the time,

546
00:31:30,640 --> 00:31:33,960
Speaker 1: that did the intervals appropriately you know, lost the body

547
00:31:34,000 --> 00:31:37,040
Speaker 1: fat in that abdominal area that's tough to lose in

548
00:31:37,120 --> 00:31:41,760
Speaker 1: like the fhemeral gluteal area. Um. But it was a

549
00:31:42,040 --> 00:31:45,680
Speaker 1: it was a one to three traditional format exactly like

550
00:31:45,720 --> 00:31:48,800
Speaker 1: you're describing, and you went there. I was gonna avoid

551
00:31:48,840 --> 00:31:51,640
Speaker 1: it for for nav But that's what's so exciting too.

552
00:31:51,720 --> 00:31:54,400
Speaker 1: So one of the benefits of interval training that the

553
00:31:54,400 --> 00:31:57,360
Speaker 1: studies are starting to show is that it does deal

554
00:31:57,400 --> 00:32:02,400
Speaker 1: with that abdominal fat in in a unique way. Right. Yes, Yes,

555
00:32:02,520 --> 00:32:06,000
Speaker 1: there's there's been you know, a handful of good studies

556
00:32:06,040 --> 00:32:09,840
Speaker 1: done where basically what we just you know described, one

557
00:32:09,880 --> 00:32:13,080
Speaker 1: group does half the amount of time, but it's an

558
00:32:13,160 --> 00:32:16,480
Speaker 1: it's an interval interval workout. The other group. It usually

559
00:32:16,520 --> 00:32:20,960
Speaker 1: takes about double the length of time to match UM,

560
00:32:21,200 --> 00:32:24,800
Speaker 1: to match the effort put out, the work put you know,

561
00:32:24,880 --> 00:32:27,440
Speaker 1: the work that's put out. And in these studies that

562
00:32:28,360 --> 00:32:31,320
Speaker 1: where they have individuals who are over overweighth uh and

563
00:32:31,400 --> 00:32:34,200
Speaker 1: even again medically obese, it's you know, it's the group

564
00:32:34,240 --> 00:32:36,640
Speaker 1: who does half the length of time who tends to

565
00:32:36,680 --> 00:32:40,320
Speaker 1: get the superior results. But they are doing interval training

566
00:32:40,880 --> 00:32:44,360
Speaker 1: and UM. You know you and I know this um.

567
00:32:44,480 --> 00:32:47,840
Speaker 1: One of the key hormones that has to be kicking

568
00:32:47,840 --> 00:32:50,160
Speaker 1: out in our bodies to get our heart rate elevated

569
00:32:50,640 --> 00:32:53,680
Speaker 1: is a is adrenaline or you know, now more people

570
00:32:53,720 --> 00:32:58,200
Speaker 1: know the term nor epinephrin, nor epinephrin or nor adrenaline.

571
00:32:58,840 --> 00:33:02,840
Speaker 1: And what when your heart rates really high, that hormone

572
00:33:02,880 --> 00:33:05,920
Speaker 1: really comes out there to support the heart. It cannot

573
00:33:06,200 --> 00:33:08,840
Speaker 1: rise to a super high heart rate without that neural

574
00:33:08,840 --> 00:33:12,280
Speaker 1: hormone kicking in. It's like the special juice that makes

575
00:33:12,320 --> 00:33:15,680
Speaker 1: the heart fly. And it guess what, it has a

576
00:33:15,880 --> 00:33:22,600
Speaker 1: wonderful unanticipated um um effect and that is is it

577
00:33:22,640 --> 00:33:26,080
Speaker 1: starts floating around the fat cells in those hard to

578
00:33:26,160 --> 00:33:29,320
Speaker 1: lose fat areas and it has a wonderful way of

579
00:33:29,400 --> 00:33:33,120
Speaker 1: knocking on the fat cell and saying hello, nor ethanephron here, please,

580
00:33:33,200 --> 00:33:36,800
Speaker 1: you've got to release some free fatty acids. So it's

581
00:33:36,840 --> 00:33:40,800
Speaker 1: what happens like neural hormonally when you do intervals that

582
00:33:41,200 --> 00:33:44,360
Speaker 1: does have a different effect on how your fat behaves

583
00:33:44,640 --> 00:33:49,880
Speaker 1: than doing the same calorie workout UH steady state for

584
00:33:50,000 --> 00:33:52,440
Speaker 1: twice a length of time. Oh my gosh, such great

585
00:33:52,440 --> 00:33:54,560
Speaker 1: news for people. So I hope you understood what she

586
00:33:54,680 --> 00:33:58,040
Speaker 1: just said that Dr Olsen just said that doing interval

587
00:33:58,080 --> 00:34:04,320
Speaker 1: training has a unique uh biochemical reaction that studies are

588
00:34:04,320 --> 00:34:08,400
Speaker 1: starting to show target that hard to get abdominal area

589
00:34:08,440 --> 00:34:10,160
Speaker 1: and you can't spot reduce you know, we we've talked

590
00:34:10,160 --> 00:34:13,360
Speaker 1: about that. But here is a way that just shows

591
00:34:13,400 --> 00:34:16,440
Speaker 1: you when you have less time and when you are

592
00:34:16,480 --> 00:34:18,959
Speaker 1: gonna push those intervals, there is a benefit. You're gonna

593
00:34:18,960 --> 00:34:21,000
Speaker 1: burn more cows, You're gonna burn some of that that

594
00:34:21,160 --> 00:34:23,640
Speaker 1: fact that that you know so many people want to

595
00:34:23,680 --> 00:34:26,680
Speaker 1: get to and there's the science behind it. So what

596
00:34:26,760 --> 00:34:29,520
Speaker 1: a perfect way. I don't want to give too much,

597
00:34:30,360 --> 00:34:32,840
Speaker 1: you know, confuse people too much, So let's end with this.

598
00:34:33,000 --> 00:34:35,279
Speaker 1: So you want to do your steady state, you want

599
00:34:35,320 --> 00:34:37,360
Speaker 1: to do your interval training. You want to mix it

600
00:34:37,480 --> 00:34:40,400
Speaker 1: up and and keep your body healthy and and your mind,

601
00:34:40,920 --> 00:34:44,040
Speaker 1: you know, excited about your workouts. And as Dr Olson

602
00:34:44,120 --> 00:34:46,200
Speaker 1: just said, a short amount of time, that's a great

603
00:34:46,200 --> 00:34:47,759
Speaker 1: time to do interval training. If you have a little

604
00:34:47,800 --> 00:34:50,319
Speaker 1: bit longer, mix it up, you know, do some steady state.

605
00:34:50,360 --> 00:34:53,200
Speaker 1: There's different things that happen then, and let's give them that,

606
00:34:53,320 --> 00:34:57,280
Speaker 1: right Dr Olson. We you did define the three different levels.

607
00:34:57,800 --> 00:34:59,960
Speaker 1: But for most people, if they're doing like the elipt

608
00:35:00,040 --> 00:35:02,319
Speaker 1: goal or the bike or the rower, I say let's

609
00:35:02,360 --> 00:35:06,600
Speaker 1: stick with that thirty on sixty recovery interval, right for

610
00:35:06,600 --> 00:35:10,319
Speaker 1: for the vast majority of people, Yes, you know, absolutely

611
00:35:10,440 --> 00:35:13,759
Speaker 1: keep it simple. There are the different styles. There's three

612
00:35:13,800 --> 00:35:18,000
Speaker 1: main styles. Those are simple. Um the you know, you

613
00:35:18,040 --> 00:35:19,799
Speaker 1: may vary the length of time, like you were saying,

614
00:35:19,800 --> 00:35:23,000
Speaker 1: we may go twenty seconds and then sixty seconds of rest.

615
00:35:23,120 --> 00:35:25,400
Speaker 1: You may get your heart rate a little higher. You know,

616
00:35:25,480 --> 00:35:28,720
Speaker 1: it's all on a continuum. It's all good. You're talking

617
00:35:28,719 --> 00:35:31,480
Speaker 1: about steady state exercise. You know what we consider our

618
00:35:31,520 --> 00:35:34,680
Speaker 1: moderate intensity baseline cardio stuff that we do on the

619
00:35:35,280 --> 00:35:38,800
Speaker 1: Chaine steppers, treadmills in a step class. There is so

620
00:35:38,920 --> 00:35:43,839
Speaker 1: much research, so many decades of research about how you

621
00:35:44,000 --> 00:35:48,640
Speaker 1: cannot go wrong doing that kind of exercise. Our heart

622
00:35:48,680 --> 00:35:50,960
Speaker 1: help is the most important thing. It's what we are

623
00:35:51,000 --> 00:35:54,880
Speaker 1: most all likely to die from at a young age,

624
00:35:55,360 --> 00:35:57,920
Speaker 1: including you and me. That's what we're most susceptible to.

625
00:35:58,600 --> 00:36:03,200
Speaker 1: And that good, steady a cardio activity really helps the heart.

626
00:36:03,680 --> 00:36:06,000
Speaker 1: If you have other goals you want to improve, change,

627
00:36:06,040 --> 00:36:08,640
Speaker 1: cut back on time you do, you have these you know,

628
00:36:08,719 --> 00:36:11,439
Speaker 1: interval styles that you you know that you can choose from.

629
00:36:12,160 --> 00:36:13,960
Speaker 1: It's such a great way to end And I talk

630
00:36:14,080 --> 00:36:16,399
Speaker 1: frequently Dr Olson about you know, drives me up the wall.

631
00:36:16,400 --> 00:36:19,239
Speaker 1: Probably you as well when you read about these celebrities

632
00:36:19,360 --> 00:36:23,200
Speaker 1: or quote unquote influencers who say, uh, I weigh this

633
00:36:23,239 --> 00:36:26,040
Speaker 1: weight and I don't do any cardio whatsoever, and you go,

634
00:36:26,040 --> 00:36:28,920
Speaker 1: good for you. Um, your heart is a muscle. What

635
00:36:29,080 --> 00:36:31,920
Speaker 1: your number on the scale or the way you look, uh,

636
00:36:32,080 --> 00:36:35,160
Speaker 1: is not really what's important at the end of the day, right,

637
00:36:35,200 --> 00:36:37,360
Speaker 1: It's that heart health that you just said. So cardio

638
00:36:37,440 --> 00:36:40,480
Speaker 1: is really important, you know, getting our our lungs and

639
00:36:40,840 --> 00:36:43,120
Speaker 1: body moving. You should do it and do it frequently.

640
00:36:43,800 --> 00:36:47,879
Speaker 1: Absolutely perfect, perfect, absolutely, yeah, well, thank you so much.

641
00:36:47,880 --> 00:36:50,880
Speaker 1: I mean, this was exactly perfect. That you you exceeded

642
00:36:51,080 --> 00:36:54,279
Speaker 1: the three different ways. Uh for people to understand the

643
00:36:55,000 --> 00:36:58,279
Speaker 1: interval training. Now they know, Uh, that's pretty much when

644
00:36:58,320 --> 00:37:00,719
Speaker 1: it comes to interval training. Dr Olson just clarified it

645
00:37:00,760 --> 00:37:03,120
Speaker 1: as as perfectly as can be, so you can use

646
00:37:03,200 --> 00:37:07,319
Speaker 1: that in your uh you know, exercise arsenal of cardiovascar.

647
00:37:07,520 --> 00:37:10,640
Speaker 1: Thank you training. Thank you so much, Dr Olson. I

648
00:37:10,640 --> 00:37:12,799
Speaker 1: could do five hours with you and we have to

649
00:37:12,800 --> 00:37:15,360
Speaker 1: do it again, um because we can go deeper. But

650
00:37:16,200 --> 00:37:17,879
Speaker 1: thank you again. What are you working on? Anything fun

651
00:37:18,520 --> 00:37:22,919
Speaker 1: right now? Anything? I've gotten into disability sport and UM

652
00:37:24,280 --> 00:37:27,200
Speaker 1: the athletes, the cohort of athletes that we tend to

653
00:37:27,200 --> 00:37:33,480
Speaker 1: work with UM our school aged children who meet criteria

654
00:37:33,520 --> 00:37:38,239
Speaker 1: to be able to do UM regulation basketball regulation, wheelchair

655
00:37:38,239 --> 00:37:41,200
Speaker 1: basketball regulation tennis. And what's funny is it's real quick.

656
00:37:41,760 --> 00:37:44,480
Speaker 1: Actually I was a college tennis player. And the thing

657
00:37:44,560 --> 00:37:47,480
Speaker 1: I have found I am worse at never. I'm terrible

658
00:37:47,520 --> 00:37:49,319
Speaker 1: at it. I don't I don't know if I can

659
00:37:49,400 --> 00:37:52,440
Speaker 1: even even practice it anymore. I might stick with the basketball.

660
00:37:52,440 --> 00:37:56,200
Speaker 1: I'm horrible at wheelchair tennis. Oh wow, that's so great.

661
00:37:56,520 --> 00:37:58,839
Speaker 1: How fun though to do that? You know, to work

662
00:37:58,880 --> 00:38:01,239
Speaker 1: with that group. It's a sport too. I'm telling you

663
00:38:01,280 --> 00:38:04,000
Speaker 1: I'm doing terriables every time I wheeled one ball and

664
00:38:04,040 --> 00:38:08,719
Speaker 1: try to hit it. Gosh, that sounds yea beyond I'm sure.

665
00:38:08,960 --> 00:38:11,200
Speaker 1: Just what a great way to take the fitness and

666
00:38:11,239 --> 00:38:15,160
Speaker 1: the and the disabilities, put them together and just help people. So, UM, well,

667
00:38:15,200 --> 00:38:16,680
Speaker 1: thank you and I want to hear more about that

668
00:38:16,840 --> 00:38:19,640
Speaker 1: next time. Um and thank you again for taking the time.

669
00:38:19,719 --> 00:38:21,680
Speaker 1: And uh and I think you helped a lot of

670
00:38:21,680 --> 00:38:24,080
Speaker 1: people just clarify what this high intensity irritable training is

671
00:38:24,640 --> 00:38:27,880
Speaker 1: and interval training, I hope. So I really appreciate the

672
00:38:27,880 --> 00:38:30,240
Speaker 1: opportunity to talk to you. You know, awesome show, great,

673
00:38:30,719 --> 00:38:34,400
Speaker 1: you know, great great, great information, and you know, I

674
00:38:34,480 --> 00:38:37,560
Speaker 1: know you've you know, we really want people to yeah

675
00:38:37,560 --> 00:38:40,160
Speaker 1: to to understand it's it's it's doable. You can make

676
00:38:40,160 --> 00:38:43,200
Speaker 1: it complicated, but but you know, you and I we

677
00:38:43,280 --> 00:38:46,640
Speaker 1: take stuff that's complicated and we simplified ourselves. You know.

678
00:38:46,680 --> 00:38:48,440
Speaker 1: Our goal is to help people look better, feel better,

679
00:38:48,560 --> 00:38:51,839
Speaker 1: live longer, and we could you know again, do what

680
00:38:51,880 --> 00:38:54,560
Speaker 1: you just said. But the goal is to actually help people.

681
00:38:54,680 --> 00:38:58,520
Speaker 1: And oftentimes we're criticized for maybe being too simple, but

682
00:38:58,520 --> 00:39:00,600
Speaker 1: but simple works. As we started this show by saying

683
00:39:00,600 --> 00:39:02,880
Speaker 1: and I tell you if you do what Dr Olson

684
00:39:02,960 --> 00:39:05,080
Speaker 1: just said, and let's give you the takeaway here. Five

685
00:39:05,120 --> 00:39:08,040
Speaker 1: minute warm up right, then go thirty seconds of of

686
00:39:08,320 --> 00:39:11,160
Speaker 1: push that push, that intensity, whatever cardio you're doing, sixty

687
00:39:11,200 --> 00:39:14,560
Speaker 1: seconds recovery. Do that for ten minutes or so, and

688
00:39:14,600 --> 00:39:16,719
Speaker 1: then finished with a five minute cool down. There's your

689
00:39:16,760 --> 00:39:20,360
Speaker 1: perfect twenty minute workout, right, Dr Olson, or one of

690
00:39:20,400 --> 00:39:23,239
Speaker 1: them at least. Thank you so much again, have a

691
00:39:23,280 --> 00:39:25,480
Speaker 1: great day, and we look forward to talking with you soon.

692
00:39:26,160 --> 00:39:35,000
Speaker 1: Thank you, Thanks speak soon. Let's talk deodorant. I am

693
00:39:35,080 --> 00:39:38,320
Speaker 1: someone who sweats. I've talked about it in previous shows.

694
00:39:38,360 --> 00:39:40,239
Speaker 1: Not something you want to hear a lot about, which

695
00:39:40,280 --> 00:39:42,840
Speaker 1: is why I'm constantly looking for the best products. And

696
00:39:42,920 --> 00:39:45,920
Speaker 1: it goes for my entire life. Like I went the healthiest,

697
00:39:46,239 --> 00:39:50,319
Speaker 1: most natural, whenever possible products that also work, and that's

698
00:39:50,360 --> 00:39:52,839
Speaker 1: super important, right. They can't just be natural. They gotta work,

699
00:39:52,920 --> 00:39:55,279
Speaker 1: especially when it comes to deodorant. And a couple of

700
00:39:55,320 --> 00:39:58,880
Speaker 1: years ago I made the switch from antiperspirant Deodan to

701
00:39:59,040 --> 00:40:02,360
Speaker 1: just deodorant. I don't need the antiperspirant aspects were actually

702
00:40:02,360 --> 00:40:06,239
Speaker 1: making me sweat, I found out counterintuitive, but that's my experience.

703
00:40:06,280 --> 00:40:08,799
Speaker 1: So I use Native Deodorant and I love it for

704
00:40:08,840 --> 00:40:11,880
Speaker 1: many reasons. They create safe, simple, effective products that people

705
00:40:11,960 --> 00:40:15,480
Speaker 1: use in the bathroom every day. Products with trusted ingredients

706
00:40:15,480 --> 00:40:18,080
Speaker 1: and trusted performance. And that's what I'm looking for because

707
00:40:18,320 --> 00:40:20,919
Speaker 1: all this stuff matters when we're trying to be healthy, uh,

708
00:40:21,040 --> 00:40:25,200
Speaker 1: formulated without aluminum parabins and talcue and as I was saying,

709
00:40:25,239 --> 00:40:28,759
Speaker 1: they're filled with ingredients found in nature such as coconut oil,

710
00:40:28,840 --> 00:40:32,120
Speaker 1: shay butter, and tapioca start right to absorb the wetness.

711
00:40:32,560 --> 00:40:35,440
Speaker 1: So there you go, and they're not tested on animals.

712
00:40:35,480 --> 00:40:38,640
Speaker 1: There's free shipping and return so Native Deodorant and if

713
00:40:38,640 --> 00:40:42,560
Speaker 1: you want off, hey, here you go. Little savings for you.

714
00:40:42,719 --> 00:40:45,759
Speaker 1: Visit Native Deodorant that's an A T I v E.

715
00:40:46,600 --> 00:40:49,600
Speaker 1: Native Deodorant dot com and use promo code Fitness you

716
00:40:49,640 --> 00:40:52,600
Speaker 1: can get off. I love it for many different reasons. Again,

717
00:40:52,640 --> 00:40:55,800
Speaker 1: over eight thousand five star reviews. That's super important, proven

718
00:40:55,840 --> 00:40:58,319
Speaker 1: that people like it. Right, it's aluminum free, as I said,

719
00:40:58,360 --> 00:41:02,080
Speaker 1: safe and effective, and they have fewer, simpler ingredients so

720
00:41:02,120 --> 00:41:04,680
Speaker 1: you know everything that's in it. That's like with your food.

721
00:41:05,040 --> 00:41:07,600
Speaker 1: You want to know what's in it. And the fewer ingredients.

722
00:41:07,680 --> 00:41:10,160
Speaker 1: The more natural, the better. All of this stuff matters.

723
00:41:10,200 --> 00:41:12,600
Speaker 1: It all adds up, and finally it comes in a

724
00:41:12,600 --> 00:41:15,480
Speaker 1: wide variety of sense for both men and women regardless. Right,

725
00:41:15,640 --> 00:41:19,200
Speaker 1: and they release new limited editions Seasonal Sense throughout the year.

726
00:41:19,640 --> 00:41:23,960
Speaker 1: They offer an unscented formula and baking soda free formula also,

727
00:41:24,280 --> 00:41:26,920
Speaker 1: um for those of you who have sensitivities. I love it.

728
00:41:27,239 --> 00:41:29,480
Speaker 1: I use it. We use it on air too, which

729
00:41:29,520 --> 00:41:31,120
Speaker 1: is really important for me because that's when when the

730
00:41:31,200 --> 00:41:33,239
Speaker 1: lights are hot and everything. You know, I don't want

731
00:41:33,239 --> 00:41:34,520
Speaker 1: to I don't want to smell and I don't want

732
00:41:34,520 --> 00:41:36,359
Speaker 1: to sweat. Those are two kind of important things. So

733
00:41:36,760 --> 00:41:41,839
Speaker 1: Native Deodorant once again for off visit Native Deodorant dot com.

734
00:41:42,000 --> 00:41:47,760
Speaker 1: Use promo cod Fitness. All right, what great information Dr

735
00:41:47,920 --> 00:41:53,600
Speaker 1: Michelle Olson. Wow. You know, if you had any questions

736
00:41:53,760 --> 00:41:57,000
Speaker 1: about interval training and the way she described it and

737
00:41:57,000 --> 00:42:00,640
Speaker 1: and clarified it, the three different types. Like, to be honest,

738
00:42:00,719 --> 00:42:06,480
Speaker 1: I've never heard it explained so succinctly, clearly and perfectly

739
00:42:07,640 --> 00:42:11,560
Speaker 1: so three different levels the one way you just vary

740
00:42:11,719 --> 00:42:14,240
Speaker 1: the first time. The first type she talked about interval

741
00:42:14,320 --> 00:42:19,319
Speaker 1: training cardiovascular you know, aerobic intervals. So that's varying the

742
00:42:19,400 --> 00:42:23,000
Speaker 1: speed essentially. So that's for the beginners, for those of

743
00:42:23,000 --> 00:42:25,840
Speaker 1: you just starting out, for the elderly, maybe coming back

744
00:42:26,280 --> 00:42:33,040
Speaker 1: if you you know, and for everybody variation with all

745
00:42:33,120 --> 00:42:36,560
Speaker 1: forms is good. But that's thirty seconds, as she said,

746
00:42:36,920 --> 00:42:41,160
Speaker 1: your normal pace, thirty seconds one gear higher, and alternate that.

747
00:42:41,880 --> 00:42:45,319
Speaker 1: So if you're a walker, there's your great takeaway. If

748
00:42:45,360 --> 00:42:47,520
Speaker 1: you walk for twenty minutes, thirty minutes an hour, at

749
00:42:47,560 --> 00:42:51,440
Speaker 1: some point, throw in a handful of those thirty seconds

750
00:42:51,680 --> 00:42:56,480
Speaker 1: one gear faster, thirty seconds back to normal and do three, four,

751
00:42:56,640 --> 00:43:01,520
Speaker 1: five a handful. You don't have to do a crazy

752
00:43:01,600 --> 00:43:04,160
Speaker 1: number of any of these. And truthfully, as we talked

753
00:43:04,160 --> 00:43:07,560
Speaker 1: about with Tibada, true tibada, the harder you go, the

754
00:43:07,560 --> 00:43:10,239
Speaker 1: fewer you need to do, the fewer you should do,

755
00:43:10,400 --> 00:43:14,120
Speaker 1: the fewer you can do. And that is great news.

756
00:43:14,840 --> 00:43:16,840
Speaker 1: Shows all about the great news, the science and the

757
00:43:16,880 --> 00:43:22,040
Speaker 1: great news behind it. Then the extreme other side, supra

758
00:43:22,840 --> 00:43:28,520
Speaker 1: interval training, right, true tibada twenty seconds brutally hard, ten

759
00:43:28,640 --> 00:43:32,720
Speaker 1: second recovery and that's four minutes total worktime, eight rounds.

760
00:43:33,480 --> 00:43:35,520
Speaker 1: When I took that group cycling class, I didn't get

761
00:43:35,520 --> 00:43:37,520
Speaker 1: a chance to say it to Dr Olson, I know

762
00:43:37,960 --> 00:43:40,359
Speaker 1: what the I talked to the instructor after she thought

763
00:43:40,360 --> 00:43:43,640
Speaker 1: it was eight rounds of eight rounds. She threw some

764
00:43:43,680 --> 00:43:45,640
Speaker 1: breaks in between each one a little bit longer, but

765
00:43:45,680 --> 00:43:48,080
Speaker 1: it was eight times doing eight rounds. It may have

766
00:43:48,120 --> 00:43:50,640
Speaker 1: been more, but I believe that was. I got kind

767
00:43:50,680 --> 00:43:53,360
Speaker 1: of dizzy after the first couple of rounds, but it

768
00:43:53,480 --> 00:43:56,799
Speaker 1: was it was too much. That's the higher end, so

769
00:43:57,000 --> 00:43:59,840
Speaker 1: that's you know, if you're a super high end athlete,

770
00:44:00,760 --> 00:44:04,520
Speaker 1: twenty seconds all out effort, ten seconds recovery eight times

771
00:44:04,560 --> 00:44:08,880
Speaker 1: or so. But the middle one, the high intensity interval

772
00:44:08,920 --> 00:44:12,319
Speaker 1: training is what most people will do, and so that

773
00:44:12,520 --> 00:44:17,440
Speaker 1: is again you can vary their work to rest ratios,

774
00:44:17,480 --> 00:44:19,160
Speaker 1: and a coach will do that for you, but a

775
00:44:19,280 --> 00:44:23,839
Speaker 1: great starting point for the vast majority of you is

776
00:44:24,360 --> 00:44:27,959
Speaker 1: one to three and if you're a beginner, ten seconds hard,

777
00:44:28,280 --> 00:44:31,880
Speaker 1: thirty seconds recovery. If you're a little bit more advanced intermediate,

778
00:44:32,000 --> 00:44:38,040
Speaker 1: twenty seconds hard, sixty seconds recovery, and then thirty seconds

779
00:44:38,880 --> 00:44:41,799
Speaker 1: and ninety seconds recovery. Now listen, the advanced person can

780
00:44:41,840 --> 00:44:44,160
Speaker 1: also It's all about how hard you go during that

781
00:44:44,160 --> 00:44:46,400
Speaker 1: work intervals. So the advanced person can get a huge

782
00:44:46,400 --> 00:44:51,520
Speaker 1: benefit out of ten seconds hard, thirty seconds recovery, because

783
00:44:51,560 --> 00:44:53,880
Speaker 1: the stronger you are, the harder you're gonna push those intervals.

784
00:44:54,360 --> 00:44:57,120
Speaker 1: The goal of interval training is to go hard, go easy,

785
00:44:57,200 --> 00:45:01,880
Speaker 1: go home, stay out of that grays home interval training,

786
00:45:02,239 --> 00:45:04,320
Speaker 1: not the aerobic kind. That's just varying your speed and

787
00:45:04,320 --> 00:45:07,800
Speaker 1: there's benefit to that. But that's the takeaway. So there,

788
00:45:07,920 --> 00:45:11,080
Speaker 1: I want the vast majority of these shows that have

789
00:45:11,280 --> 00:45:14,800
Speaker 1: topics where you get a information that can have a takeaway.

790
00:45:14,800 --> 00:45:17,480
Speaker 1: There's your takeaway workout. So there's a way, and it

791
00:45:17,520 --> 00:45:22,839
Speaker 1: matters not if you're a biker, runner walker, what type

792
00:45:22,880 --> 00:45:25,439
Speaker 1: of cardio you're doing, rower you can do these type

793
00:45:25,440 --> 00:45:31,720
Speaker 1: of intervals. That's it, all right, high intensity interval training.

794
00:45:31,800 --> 00:45:34,359
Speaker 1: Questions about that leave him in the comments. Thank you

795
00:45:34,440 --> 00:45:38,360
Speaker 1: so much again. I'm Tom Holland, exercise physiologist. Such great shows,

796
00:45:38,640 --> 00:45:42,040
Speaker 1: so many more great guests. Listen to the she brought

797
00:45:42,160 --> 00:45:46,560
Speaker 1: up the true real life stories. David Garcia can't bring

798
00:45:46,680 --> 00:45:48,799
Speaker 1: him up more frequently because he's so helpful. If you're

799
00:45:48,840 --> 00:45:50,680
Speaker 1: someone who has a heck of a lot of weight

800
00:45:50,760 --> 00:45:53,160
Speaker 1: or even you know, a moderate amount of weight to lose,

801
00:45:53,440 --> 00:45:57,680
Speaker 1: listen to that show. He was so helpful. Uh, Lost

802
00:45:57,800 --> 00:46:01,240
Speaker 1: under sixty Pounds has kept it off for ten years. UM,

803
00:46:01,360 --> 00:46:04,399
Speaker 1: and yeah, wherever you listen to the show, if you're

804
00:46:04,400 --> 00:46:07,560
Speaker 1: listening on I R Radio, Apple podcasts, you can listen

805
00:46:07,600 --> 00:46:10,560
Speaker 1: to the podcast wherever you listen to podcasts. And please,

806
00:46:11,160 --> 00:46:13,880
Speaker 1: I'm reading your comments and I take it all. Listen.

807
00:46:14,000 --> 00:46:17,440
Speaker 1: I got thick skin, and I'm reading and I'm getting

808
00:46:17,520 --> 00:46:20,120
Speaker 1: the feedback and I'm making the changes that need to

809
00:46:20,120 --> 00:46:22,480
Speaker 1: be so this show can be as great as possible.

810
00:46:23,440 --> 00:46:26,080
Speaker 1: But the content always will be. It's my delivery. And

811
00:46:26,120 --> 00:46:28,000
Speaker 1: I let me know. Let me know what you like,

812
00:46:28,040 --> 00:46:30,680
Speaker 1: what you don't like, topics everything. Uh, please leave a

813
00:46:30,680 --> 00:46:34,360
Speaker 1: comment and you know rate the show. Uh, it's super helpful.

814
00:46:34,480 --> 00:46:37,719
Speaker 1: Tell your friends thank you for listening. Uh. This show

815
00:46:37,760 --> 00:46:39,560
Speaker 1: is all about helping you look better, feel better, and

816
00:46:39,600 --> 00:46:42,680
Speaker 1: live longer. I love what I do. I love this show.

817
00:46:42,719 --> 00:46:44,960
Speaker 1: I love fitness. I've been doing it forever, I will

818
00:46:45,000 --> 00:46:47,439
Speaker 1: be doing it forever. And that's my goal. I want

819
00:46:47,440 --> 00:46:48,920
Speaker 1: you to be the best to you. I want to

820
00:46:48,960 --> 00:46:51,600
Speaker 1: give you the information, the tools. As Dr Olson and

821
00:46:51,640 --> 00:46:54,719
Speaker 1: I were saying, I could impress you as some other

822
00:46:54,800 --> 00:46:58,239
Speaker 1: many other podcasts trying to do with the complicated and

823
00:46:58,360 --> 00:47:02,160
Speaker 1: you know what, It's simple stuff done frequently, done consistently

824
00:47:02,160 --> 00:47:04,880
Speaker 1: that works. There are no secrets, but there is science

825
00:47:05,239 --> 00:47:07,640
Speaker 1: and there's behavioral change. And I'm gonna help you do

826
00:47:07,680 --> 00:47:10,120
Speaker 1: both of those and be the best you. Thank you

827
00:47:10,160 --> 00:47:20,720
Speaker 1: for listening. I Am Tom Holland Believe in Yourself. Fitness

828
00:47:20,800 --> 00:47:24,040
Speaker 1: Disrupted as a production of I Heart Radio. For more

829
00:47:24,120 --> 00:47:27,360
Speaker 1: podcasts from my heart Radio, visit the i heart Radio app,

830
00:47:27,560 --> 00:47:30,880
Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.