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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Hello, everyone. Welcome back to the One Day at a Time podcast. Today's episode, what are the benefits or the cardio benefits to strength training? I'm speaking a lot about strength training. When we say strength training, we say resistance training.
Speaker 1:Yes, strength training is like a certain way of training with resistance, and you can train with resistance to do hypertrophy or whatever to maybe focus more on muscle growth or speed work. So you've got like power, speed, strength. But really, for us, genuinely, average people, we're not elite athletes, we're not like trying to be, you know, Olympic champions. We shouldn't be too concerned about the terminology we're using. We're saying we're going to train for strength to get stronger, and if we use more resistance over time to get stronger, we're likely going to make sure we are gaining muscle as well.
Speaker 1:It's quite simple to keep it as simple as possible. But for decades, we've been thinking, well, strength training is great, but it's not good for cardio and you've to do cardio as well. And it's great to do both. I'm not going to sit here and say, Don't do cardio. If you want to have a mix of cardio plus strength, perfect.
Speaker 1:But really, what happened is there's been more research done and looking at things, and this was done by the American Heart Association, and it was in one of the flagship journals. And they looked at the cardio benefits of strength. Like, are there any? How good is it for cardio? If we just did strength, does it mean we are really neglecting cardio?
Speaker 1:And is it a danger really? So, the statement said was this, just about everything cardio does for your heart, strength training does too, which is great news for us. If you are short on time and want to get more bang for your buck, and you don't want to run around your local village and, you know, looking like you're dying, maybe this is the or the gym on the treadmill. So here's a list, right, I'm going read a list of benefits that you get from the 96 studies they looked at from doing strength training, aka resistance training, if we were to do it that way. Blood pressure improvement, diabetes risk improvement, improvement to mood, body composition, so more muscle, less fat, blood sugar control, inflammation, sleep, blood vessel health, quality of life, cardiorespiratory fitness.
Speaker 1:And it's easier to obtain than you think. From the statement they made in this, twice a week sessions of two sets per exercise. So, I know when I say this, and even I sometimes think, How can you visualize this? Because I know two sets of reps, 1.6 kilogram, la la la. Right, Two sets.
Speaker 1:One set is if I lift something up, say, for example, 10 times, I do 10 of them, one set. If I do 10 again, two sets, right? So, if I'm on a machine doing chest press and I'm pressing for 10 reps, then I have a one minute break, that's one set. So what it's saying is if you did two sets on different exercises, so different parts of your body, so if you did two sets of 10 reps in the chest press, then you did shoulder presses, and you did some bicep curls, and did some tricep extensions, you did some squats, lying hamstring curls, maybe some glute bridges, maybe you did some deadlifts, or maybe you did some just row machine. So, eight to 10 exercises covering the full body for two sets was enough to get the benefits of strength training in this regard.
Speaker 1:Okay, and there is another level to this. Like you can't just go gym and just be like, yeah, 10 reps, oh my God, easy, and walk out and be like, I've done something. You actually have to challenge yourself. Like it's got to be 10 reps or like, you know, think of it this way, at least six reps. And it should be very hard to get 10 to 12 rep range.
Speaker 1:You should be feeling like, my God, heaven, you know, like, don't pass out. Push it. You can do more than you think, put it that way. My sister, I mentioned another podcast, my sister, when I used to train her back in the day, she'd come to gym with me. I was like, right, eight reps.
Speaker 1:And she'll do eight easily. I'd be like, okay, another five more. She'll just stop at eight. I'm like, no, I said eight as an estimate, but you clearly did eight with ease, like, push it. No, I can't.
Speaker 1:Alright, next one push it. I'm doing 16 reps, doing 20 reps. I'm thinking eight was hard. No, that was really the danger some of us are in. We think eight, no, it's getting a bit hard, I stop.
Speaker 1:When it starts hurting, you've got so much more. And what I mean by hurt is just like muscles tiring. I'm not saying like real bad discomfort. You shouldn't be silly and like make it worse, right? But you should be able to push more than you think and for sure do that.
Speaker 1:If it's only fifteen, twenty minutes a day, twice a week, guys, come on, the benefits are huge. So, how does the strength training improve the cardio? Well, your heart rate does go up when you're doing the actual lifting, for sure, definitely more than brisk walking. And if you do push the weight, sometimes you can feel quite out of breath. And yeah, I mean, it's just one of those things that for most people, I feel like once they get into some form of resistance training, they love it.
Speaker 1:It's something you can do in your own home, anywhere, the inside, you get stronger. Yeah, like, come on, that's like a real motivating thing. It's something we can do short amount of time. It doesn't have to be sixty minutes in the gym. No, you're not going to look like the Hulk.
Speaker 1:I promise you that. Amazing for longevity, your health span, everything. Like, come on. And I don't want make this too long because I just want you to get motivated today to do some strength training and resistance training. If you are on the beta testing for LeanShield, if you're not, email me scottpowerpal dot com, I'll give you access.
Speaker 1:The coach will have all your information, your LeanShield score, your protein, everything. It will know how much work you've done in each body part if you tell the coach, Well, the coach today, I did a circuit training in the gym and it was very hard. Or coach today, did jujitsu. Or coach, like I did a run today, I played tennis. And the coach will be able to give you a spidergram, like a radiograph, all of your main muscle groups, they can show you where you're working your muscles and where you're not.
Speaker 1:And then you can say, Coach, I got twenty minutes. I got a bad wrist. I don't want to push too heavy. What can I do with X equipment? And I go, Right, here's your workout plan today to bring up the body parts you haven't worked so far up to scratch So your full body's being worked and you can do it in twenty minutes.
Speaker 1:Then it gives you the links to see how to do each exercise as well, which is super easy. How do I do the goblet squat? Well, there's a link in the thing already. Tap that, shows you how to do it. So you get personalized workouts that you can do within a timeframe you want with the equipment you have, any limitations you have, and it progresses you over time.
Speaker 1:So, it'll start collecting data on you. So, you say to coach, I just did the workout and for goblet squat, the max weight I use was 10 kilogram. The other one I did eight kilogram and the other one is five kilogram. If you can give that one more piece of information, it's even better. So we can start tracking the weight you're using over time.
Speaker 1:And you should be doing more weight over time. For sure, because you can get stronger. There's been no better time to get into this type of training because it's all personalized to you and your stats and your score and your limitations. And I think it's very motivating. So I'm going to ask coach now, what should I do?
Speaker 1:I know I've been neglecting the weight room a bit because I've been doing a bit too much jujitsu versus weight. I need a balance here. And I'm very aware now, you know, my lean g score dropped today, dropped to 73. I was on 88 and now I'm down to 73 because I've not been consistent enough in the gym because I've left Jiu Jitsu comes in first, and then I think I'll do the gym tomorrow. And tomorrow, one of the boys goes, Oh, we got this great guy coming in to train unit train tonight, go off final train tonight as well.
Speaker 1:When it's meant to go to the gym, you know, that is his life. But I have to do this workout. It's got to get back in there. Because it's a seven day average, I got to be consistent with that seven day average, rolling average is going to drop out and it's not going to feed my score well. Me, it's super motivating to know when I want to do a short workout tomorrow covering every body part, two sets of every body part.
Speaker 1:And then, you know, I'll do rest a few days later to get up to five, six sets per body part, and then I'm in a good place. I'm just going to keep it up. So that's it, guys. Have a good one. Train well.
Speaker 1:Stop way too short of your potential. Do push it. If you're a super, super beginner and you're really worried, ask the questions. No wrong question when it comes to this stuff. I'd love all of you to start doing this stuff.
Speaker 1:And I know it sometimes can be daunting to start training resistance weights or anything like this. We've all started the gym once in our lives, it was very, very nerve wracking, but we can do it at home to start with. And then we can work our way to the gym if we want to and have a community in the gym, which is awesome. Have a good day. Live one day at a time.
Speaker 1:I'll ask you some.