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Here in Episode 18 Adam, Mike, Sheila, and Tim discuss the Time Magazine article titled, The New Science of Exercise. Does the information shared in this article line up with the high intensity training that is offered at Inform Fitness? Perhaps the truth is in the science. Click here for the link to the Time Magazine article: http://time.com/4475628/the-new-science-of-exercise/?iid=toc_080116 To find an Inform Fitness location nearest you visit www.InformFitness.com If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question. The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: https://www.amazon.com/Power-10-Once-Week-Revolution/dp/B00034P80K/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1205178760&sr=8-1 If you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com
Now listened to in 100 countries, The InForm Fitness Podcast with Adam Zickerman is a presentation of InForm Fitness Studios, specializing in safe, efficient, High Intensity strength training.
Adam discusses the latest findings in the areas of exercise, nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness and to replace those sacred cows with scientific-based, up-to-the-minute information on a variety of subjects. The topics covered include exercise protocols and techniques, nutrition, sleep, recovery, the role of genetics in the response to exercise, and much more.
018 Exercise: The Truth is in the Science
SUMMARY KEYWORDS
exercise, article, intense, people, minutes, aerobic, week, steady state, study, work, adam, intense exercise, anaerobic, workout, walking, intensity, inform, fitness, age, mice
SPEAKERS
Sheila, Tim Edwards, Mike, Adam
Tim Edwards 00:00
This episode of the inform fitness podcast is brought to you by Thrive Market. Thrive Market is on a mission to make healthy living easy and affordable for everyone to receive a special discount code for 15% off of your first order, email Tim at inbound podcasting.com. Inform nation welcome in you're listening to the inform fitness podcast 20 minutes with Adam Zickerman and friends. I'm Tim Edwards with the inbound podcasting network and joining us from the Toluca Lake inform fitness studio here in Los Angeles is Sheila melody Hey Sheila
Sheila 00:38
Hey guys
Tim Edwards 00:39
and across the country in New York City the GM in the from the Manhattan location is Mike Rogers. So Mike
Mike 00:46
hello
Tim Edwards 00:46
and and joining us right next from I can't do that accent I'm just gonna move forward and next up Mike is the founder of inform fitness. New York Times bestselling author of power of 10 the once a week slow motion fitness revolution. Adam Zickerman What's up guru?
Adam 01:07
Hey, I don't I don't do English as my was that English I don't do any of that
Mike 01:15
maybe we can all talk like this for the rest of the podcast
Tim Edwards 01:23
Adams not participating
Adam 01:24
I might try to do an accent i just sound like I'm coming from like New Delhi or wherever
Tim Edwards 01:28
Why don't you try
Mike 01:30
that's really good. Give us give us an Italian accent now let's see how New Delhi in that look.
Adam 01:38
I don't even want to try it out alright, try to do a few Saxon now I sound like an Indian.
Tim Edwards 01:59
So you know there's no way we can let you go any further without trying so why don't you just give us a couple of sentences on the power of 10 in your Italian accent
Sheila 02:12
Okay, yeah that is New Delhi
Mike 02:16
You don't sound like youre from Boston right?
Adam 02:18
That was that's an Indian that lives in Boston.
Tim Edwards 02:20
There it is. Yes.
Sheila 02:24
Okay, Adam don't do
Mike 02:27
I really didn't expect that I
Adam 02:28
stopped doing it. That's gonna hurt.
Mike 02:31
I didn't expect that to actually be true. But it is kind of is
Tim Edwards 02:35
it's kind of spot on. So one day while Adam was in a New Delhi restaurant in Boston, he ran across this time magazines
Adam 02:45
as I was eating chicken McNee. alone so I figured I'd grab right
Mike 02:54
across from Paul Reveres house acting on his midnight ride. Later, chicken curry, chicken masala.
Adam 03:08
And I can't and I see I see. Literally, I see the cover of the Time magazine article that came out in September of this year. And right on the cover, it says the exercise cure.
Tim Edwards 03:19
So you were hooked immediately
Adam 03:21
and the subtitle was the surprising science of a life changing workout.
Mike 03:26
We're like wait a second, we do exercise seconds maybe relevant.
Adam 03:30
Second, I have the life changing workout let's see ever contacted me when they wrote this article. So of course, I threw away my chicken McNew.
Tim Edwards 03:42
Good, cleaned off your fingers
Adam 03:44
right into this article. And it's such a perfect article for a couple of reasons. One, it cites some of the research recent research about exercise and and how powerful exercise can be for our health.
Tim Edwards 04:01
Adam, you mentioned the McMaster University Studies several times in previous episodes,
Adam 04:07
and they mentioned it too, so I was so super excited. But I was also somewhat Well I wouldn't say disappointed, because it's kind of expected. But I was also like, they had to say that right? They just had to go and say this or that and go back to the normal dogmatic belief system and contradicting in a way. What the rest of the article was kind of touting and talking about.
Mike 04:38
Were they contradictions or were they just reporting
Adam 04:42
they were reporting. I mean, listen the person writing this article is not a scientist, right? So and so. And even scientists use the word for example. I mean, we're not ready to get into this part of it yet. I rather talk about some of the other things but but I'm just saying like for example they use they use the term aerobic and anaerobic and In my opinion wrong again, as most even doctors and exercise physiologist refer to him wrong, because we have this idea of what anaerobic exercise and aerobic exercise is, but it's kind of misconstrued.
Tim Edwards 05:15
Well, let's not jump ahead. And actually, let's go ahead and jump. And please note that you mentioned the name of the article, and they interviewed Dr. Tarnopolsky, who is his he's
Adam 05:23
one of the researchers at McMaster University.
Tim Edwards 05:27
And so let's go into what the article had to say a little bit first about what you agreed with, then we'll go into a little bit of maybe some of the contradictions slash reportings and findings.
Adam 05:37
yeah. somewhat confusing. Yeah. So. So the good stuff, the stuff I'm really excited about. And I'm mostly excited than I am somewhat disappointed for sure. Yeah,
Tim Edwards 05:50
some of the research that's going to be taking place, as mentioned. So article is very exciting, and really supports what we're doing here at inform fitness.
Mike 05:57
You know, it's kind of interesting Adam, Adam told me, I read the article also independently, but uh, he, you know, Adam recommended the article to a few clients to read, and they were like, Why did you ask me to read this article, you know, cuz it's kind of
Adam 06:11
so we are jumping ahead again. So so because, again, the article talks about a lot of things we were talking about, and we tell our clients, which is this and let's get into this study that you just mentioned from Mark torno, Paul, ski Tarnopolsky, it's a hard name to pronounce, Tarnopolsky. So so this doctor did a really cool study. So there are these mice that have this genetic disease, that ages them extremely fast. So like, if the normal lifespan of a mouse is like, seven years, these mice get old and die of old age, and the diseases associated with old age, within like a year, or maybe sooner, and I believe other animals and and I think even human, there's disease for humans to that age them very, very rapidly. It's kind of the opposite of that movie with Brad Pitt. Yeah, he starts getting younger. So there are there are these metabolic genetic diseases that actually age you and accelerated rate. So these mice are a perfect type of subject to to test whether exercise is truly, as I've said, very often, the fountain of youth. So what they did was they took half the group of mice that had this disease and as the control group and didn't do anything with them, and the other half of the of the group actually exercised. And the progression of the genetic disease to the bottom line here is the progression of the genetic disease was delayed substantially significantly. I mean, this was a double blind study. In other words, the the researchers had no idea which mice were the control group, and which mice were exercising the experiment, right mental group, and what ended up happening was they they without even without even looking at the, you know, which was which, at the end, they knew, the group of mice that were actually exercising, looked practically as good as mice that didn't have this disease. So I've always been saying that, you know, when you do intense exercise, especially, there are physiological changes that are occurring, that that truly keep you from aging, as, you know, even at an old pace. So it's this. It's profound, it's profound. And that's why the name of this article is called the exercise cure. And now, obviously, it's not making us immortal. But like these mice, we suspect that exercise can really delay the aging process or delay entropy, as I like to say, this breaking down this eventual breaking down of our bodies. So that that that's exciting. That was really exciting. Now, obviously, that's good news for mice. As your article says, right, and of course, we we be, you know, wrong to extrapolate that to human beings at this point, but it definitely warrants further study, and it's very promising.
Mike 09:23
Yeah, there's a couple of things in that I'm just gonna quote real quick. I thought were interesting. First of all, from before, these this study that's coming up and said next year, the NIH will launch its six year $170 million study with a group of about 3000 sedentary people ranging in age from children to the elderly, they will start an exercise program, and then donate blood fat and muscle before and after. They exercise. Scientists will then examine samples for clues of how the body changes with physical activity. The control group that doesn't exercise also be tracked for comparison. So that's the general thing but
Adam 09:56
so we're discovering all these new proteins and we're Looking at markers now that we never looked at before, markers that are a little bit more accurate to determining whether we're really truly getting a benefit. And like the article talks about, you know, we've always been, we've always known in a observational sense, that exercise is good for us. What the article is talking about now, it's as we really start narrowing down on on what is actually happening when we exercise and why it's good for us. And what's happening that makes it good for us, what is actually happening? What are the mechanisms happening that make us younger, we're finding these things out now. So instead of doctors or even trainers, telling their patients or clients well, exercise is good for you, we can narrow down exactly how it's good for you, and exactly the kind of dosage you will need. For this result, kinda like we know what kind of dosage of medicine to give somebody for some kind of ailment that they have. So it's going to get very, very specific, instead of just like this, just exercise, well, we can tell somebody, you need to do this type of exercise, based on your genetic composition and your lifestyle and your age. And you another person, you need this type of exercise,
Tim Edwards 11:14
it's not just some broad stroke, prescription of exercise
Adam 11:17
exactly not some broad Stroke of Exercise,
Mike 11:20
the real hardcore, exact answers are still a long way away, even after this study is completed, you're just gonna get much closer to whatever that prescription could be like medicine as well, like, you know, they have a basic dosage for what a man and a woman should take, if they need to go to sleep of Ambien, for example, or whatever, you know, the units could actually be different for lots of different men or lots of different women despite getting the same prescription. And I think some of that stuff isn't really known until you've actually done the program a little bit. And same way we, when we do our Think about exercise, we actually don't know everything about the clients when they come in, on day one, either, you know, when they do their exercise, we put them through it and modest baseline weights. And people say, Well, how long is it going to take for for this to happen, or should I be working out once a week or twice a week. And the thing is, sometimes we don't know exactly until we've seen them do it for a little while and see how their body adapts to, to the exercise. And until they tell us, you know, they they feel energized and they don't feel tired or something like that. And we have to and we have to work with those types of those types of areas.
Adam 12:30
It's not practical for us to do muscle biopsies for these people to really narrow it down like like Mike said, we are getting closer. So there is another study that they mentioned that that speaks to this idea of getting closer to narrowing down what we need to do for exersize. So this other study that McMaster did was they compared steady state activity to high intensity activity, steady state to remind our listeners in case you don't know the expression steady state is working out at a level of intensity that you that you can sustain for quite a while for 30 minutes, 45 minutes an hour or more and not totally bonk and drop. And steady state exercise is considered cardio. So they compare this cardio steady state exercise to a group of people that just did really high intense short bursts of exercise, similar to what we do at inform fitness. And there are markers that we test to see if there has been an improvement in our endurance Alright, so you can do muscle biopsies and you can do kind of you can do all kinds of blood tests you can do what they call O2 Max testing, which is an art, how much oxygen you consuming. And, you know, some of these markers include the increase in certain enzymes that are known to rise when your endurance rises. So one of the ways we know that certain exercises improve our endurance, besides being able to run a longer period of time or jog, or bike a longer period of time, we can actually validate that with a blood test to say hey, look, when somebody endurance is improving, we also noticed that this enzyme is improving and that makes sense because this enzyme is an enzyme that's used in cellular respiration. So therefore, we can say pretty confidently that this exercise program builds endurance because this enzyme goes up that we know but we have markers like when we when people say how do you know yes you have to do cardio or steady state exercise to to get healthier. And people say well we there are tests that we've done, you know be your VO to max test has improved as a result of you jogging, you're certain enzymes have gone up as a result of you. Jogging your glucose sensitivity to the test for that. Alright glucose test, where you drink this really crappy tasting sugar Water and then you take your blood over time. And you see how quickly your body utilizes that glucose, the faster your body can utilize that glucose, the better shape urine, so to speak. So these are all tests that we can use to say, Yes, you are getting in better shape, you are more fit, that kind of stuff. So what they were doing was they took these two, these two groups, one did steady state exercise, which consisted about six hours of steady state exercise a week. And they took another group, which consisted of like, I think, three or four minutes of exercise, but really intense exercise per week. And they tested for these markers before the test, right before the experiment started. Then they subjected them to their respective exercise programs. And then they were tested again. Now, what we're doing is we're testing for the same markers. In one group that exercise six days a week, at a steady state level, versus a group of people that hardly worked out at all timewise. But their workouts are much, much more intense when they looked at these markers. I think even the researchers were shocked at McMaster when they noticed that these markers improved in both groups equally. Turns out both groups had identical improvements in both heart function and blood sugar control. And this is a quote from one of the researchers. So one of the researchers, Martin Gibala, said after the study was concluded that if you're willing and able to really push yourself very hard, then you can get away with surprisingly little exercise. And I'm like, hey, that's what we say,
Tim Edwards 16:44
Where have I heard that before? Right?
Sheila 16:47
Is this the same study that we learn when we go through our certification that you talk about? Okay, good. And they brought this same study in this recent article, right?
Adam 16:57
I mean, I remember Dr. Doug macguff, who also talks about this study a lot. I remember him saying, he can't believe how this is not major news. On every single major media platform that exists. You know, this, this, this is like, you know, profound, Game Changing type of evidence that, and nobody's talking about it
Tim Edwards 17:20
until now.
Adam 17:21
And this study was done years ago, or maybe five years ago. So to see it in this time magazine article, when Dr. Dr. macguff, and myself were saying, Why isn't anyone talking about this? The see of finally being talked about? God Almighty, maybe in my lifetime, I will see a seed change in the way people view exercise, maybe I always thought that, you know, future generations will finally see the fruits of us pioneers out there.
Mike 17:51
is though, like, I think with the advent of things like I mean, dare I say, like CrossFit, and boot camps with a seven minute workout it I think the news is getting out there very slowly, but still people, they still have this idea. First of all, I mean, it goes, it goes in most people's minds to the idea of weight loss, and people still get stuck on calories. And if the in versus calories out, and more time spent doing something is more calories, you know, expended. So that's, I think it there's a lot of psychology, that still has to be sort of understood in regards to you know, exercise, weight loss, health, fitness, everything. And I think that's what just adds to the confusion. But I mean, I get you know, Doug macguff You know, complaint and he's it he is right, but it's just it's still slow going. You know,
Sheila 18:44
psychology is a good point because I really feel that it's in a lot of people's head like I know for me, yes, I understand. I love this workout. I do it every week, but I still need to do something just for my head. You know, like I need to go hike I need to go walk I need to take a yoga class once in a while I need to do other things. And that I know it makes me feel you know, more positive better I eat better you know all those things. And so regardless of all these tests, that's what the thing is. There's so much psychology to exercise
Tim Edwards 19:18
and the psychology that a lot of people and myself included really wrestle with is you know, all of that science is great and time seems to be the biggest issue for people the old traditional way we were taught to do exercise that Adam was talking about with all of this running and you know, get get your 30 minutes in a day or whatever it might be, is time people. Do people really have the time to go to the gym, do what they need to do three four times a week the answer for me was no I've been doing this this this exercise with you Sheila at Toluca Lake for now right at 11 months. So almost a year and it is and it's because it's doable, and it's effective. I wouldn't keep going if it weren't effective
Mike 20:00
I think what I was trying to say before and I, this, this is where you really feel it is, you want to make sure that everyone out there knows that the option is available, you know, I'm saying like that they don't just because they can't exercise 150 minutes a week, you know, or whatever is prescribed by, you know, like, by the the powers that be, um, I said, Hey, wait a second, you do have this option, it's 20 minutes long, yes, you have to push really, really hard. It's not easy to do, if you have a good trainer, and a nice environment to do it, and it's going to be safe, and etc, etc. And I think that's the thing people need to know that an option is available that is very intense, but extremely safe. And I think that's where the complaint is,
Sheila 20:43
and effective and effective.
Adam 20:46
Well, when Martin Gibala made the quote, the key thing to me is when he said, If somebody is willing and able to work out this hard, so this is a thing talking. So you have options. Alright, we noticed that if you exercise long enough, that 150 minutes a week of steady state exercise, we've noticed that these that you can improve, you can improve your health. But it takes a lot of time. And like we just said, since you didn't have the time, a lot of people don't have the time. So if you're willing to push a little bit harder, or a lot harder, actually, even though it's it's really, really intense, it's only going to take you you know, 10 15 20 minutes, you know, you have to be willing to put yourself that hard. So it's a trade off. Do you want to spend the time to get to good shape? Or do you want to? Or you rather not spend the time but up the intensity?
Mike 21:45
It's also the that's one piece of the puzzle. But it's also when you're doing the 150 minutes a week of exercise? Are you aware of a lot of the liabilities that are associated with all that time spent doing the exercise? And that's exactly Another thing that's sometimes it's not even addressed? You know, I looked at the I don't know, I don't know if it's the most recent study, but the last study done by American Heart Association when they prescribed exercise, they actually said, I wish I had the the the text with me but they actually said because I printed it out. And it was cited in body by science. Also, in the actual article, they said that the exercises that were being prescribed, many of them were not certified as safe. You know, I forget exactly how it was, it was turned, but it was I was surprised that
Adam 22:31
in other words they're saying yes, you have to do 150 minutes of exercise a week of this type, but just know that there are...
Mike 22:37
they said the likelihood of getting injured is high, right.
Adam 22:40
So there's a higher risk. So it's kind of like, so it's just like those commercials on TV, those drug commercials on TV, they say it's going to cure this, but then they give this whole disclaimer at the end that it might have all these horrible side effects. And that's the same thing that the Heart Association is saying about all this exercise. Yes, you need to do all this exercise, you should do all this exercise. But just remember, there are all these side effects, mostly orthopedic injuries and things like that
Tim Edwards 23:02
when you're injured, you can't continue to work out. So that's a problem. It's scattered.
Adam 23:07
So it's kind of weird. And it's like when you listen to these drug commercials, like wait a second, I think I'd rather have a disease than the side effects to be honest with you. So you know, and the FDA is supposed to kind of control for this, the FDA was saying, Listen, the side effects are worse than the cure. So you can even put this drug on the market in some cases.
Tim Edwards 23:24
so you mentioned Adam, to that, you know, we're taught we've talked about this throughout the entire life of the podcast is do you want to give the 150 minutes a week elsewhere for the same results, you're going to get for 20 to 30 minutes a week at an inform fitness. And somebody who's older might think, Well, gosh, I can't I can't do that I can't work out that intensely anymore. And that's just plain not true. And I know that because of the people that we have interviewed, both at your location in New York, and here until Lucca lake, there are people in their 70s 80s 90s Working out.
Adam 23:54
yes , there's a very safe way of playing high intensity exercise. And that's obviously with low force movements and doing it according to muscle and joint function. And that's what we do, and continue to do. This is the thing about this 150 minutes of exercise. And this is where the article gets a little confusing or convoluted. And that is in one sentence they say let me read there's a sidebar in the article that says this, The World Health Organization and US Center for Disease Control, say that you need 100 and fit that's where we got this 150 minutes of exercise from from from the World Health Organization and the Center for Disease Control. And they say that you need about 150 minutes of aerobic activity per week and strength training twice a week. So yeah, is the key word there right and strength training twice a week. All right, and then further down on the same sidebar. They continue to say that you should do aerobic for endurance exercise, and anaerobic for strength.
Tim Edwards 24:58
So that's where the pushback...
Adam 25:00
In the article, they just said that the McMaster studies Right? Kind of showed that maybe you don't need to do both. Alright, so they don't even listen, they're not even reading their own research, the authors of this article, the editors of this article, right? That's number one. Number two, they also say that this 150 minutes of aerobic exercise consists is can consist of walking the dog, gardening, brisk walking, and even care house. Housing carrying groceries can so if you're doing all those things, those counts for the 150 minutes. And this is what this is why when I gave this article to all my clients to read, they came back and said to me, wait a second, and why do you give me this article to read? I'm like, What do you mean says, Well, it definitely supported your argument. You know, that high intensity exercise has these profound effects, health effects, I get that and they and they cited that from those studies. But then they also say you need to do cardio, and you tell me, I don't have to do cardio. So which one is it? And why would you send me this article? Because like, you're telling me, I all I needed to do this? And I said, Well, not exactly. And I said, and the article doesn't really contradict me, as much as you might think. And let me explain. Because 150 minutes of what they call cardio consists of just basically, living your life. And, and being active...
Tim Edwards 26:32
carrying in the groceries, kind of have to do that
Adam 26:34
so be it then then what because I've always said, what you need. So instead of in other words, what shift has to happen in people's minds, is not a balance between aerobic exercise and anaerobic exercise, or strength training, which is considered anaerobic, because it was completely without getting into the biochemistry right now, those are those are misuses of the words aerobic and anaerobic.
Mike 27:00
And it shouldn't be an contract. Like, they're not opposites, either. Like,
Adam 27:05
they're connected. I mean, from a biochemical point of view, from biochemistry point of view, you can't separate the two and each of you can separate it to why is the aerobic part so damn important. I mean, but you can't separate. But that's, that's maybe a discussion for a whole other podcast to get into the weeds in the biochemistry of cellular respiration. But this is thing. If they're saying that the aerobic consists of gardening and walking your dog, then we're in we're in line. Alright, because this is what I'm saying, instead of making a distinction between exercises, being anaerobic and aerobic, as McMaster studies just pointed out, that the things that should be more like this, this, the distinction should be between choosing between intense exercise and not intense exercise. So what I'm saying is, and why in my response to my clients was this, the article saying that intense workouts can give you the same benefits as these long steady state workouts. So let's do this the intense, alright, and you can move on with your day. And they're saying also that you have to do this aerobic and I put aerobic in quotes. So all I'm saying is, and I've always said this, listen, do this once a week or twice a week, and then go out and be active, live your life, don't be a couch potato, go walk your dog go garden. So I'm telling people to do that anyway, because that is there are benefits all these things. Alright. So we're on the same page, except they're calling it aerobic. I'm not calling it aerobic. I'm calling it non intense. I'm calling it moderate intensity exercise. So what I'm saying to my clients is do all you need is one really intense bout of exercise a week, and then you need about 115 minutes, the rest of the week. For moderate intensity exercise, don't call it aerobic, because that's really not accurate. It's just not really intense. So you can call what you want, you can call it aerobic, you can call it moderate intensity. The point is, live your life. Walk your dog garden, and make sure once a week you get to a gym, where you're pushing yourself to the max and you pushing your energy systems to the max and that's where all these profound, youthful, all these profound Fountain of Youth property started kicking in.
Mike 29:32
I think the big state of confusion in that whole thing is just the and I think we addressed it before on previous podcasts is the confusion between the words cardio and aerobic, and that center and how they're used. synonymously. And I think that's, I think those that's where I think everything is that's one of the many things that is drawing a lot of confusion and why this writer who just talked about the McMaster study and then sort of ah
Adam 30:01
Then sort of tells you you need to still do aerobic.
Mike 30:03
Yeah. Because I don't, the thing is, it's it's misleading. But there's, I think there's truth and false to it all,
Adam 30:11
you know what the most aerobic state of our lives are when we're sleeping, by the way, are sitting, that is when we're being most aerobic. Alright, so like, again, it's a complete misunderstanding of biochemistry, which we really can't get into in a 20 minute podcast right now, what we can address right now is the idea that there is a difference between intense exercise and non intense exercise, and non intense exercise has benefits. According to this article, right? The thing you have to do aerobic exercise, which really means not intense exercise, just moderate intensity. And so again, it's just living your life and being active, if you are walking to work, or if you're walking a dog, and you're gardening, and if you're not just sitting on a couch, all day long, every single day, you are exercising, aerobically, you know, and that's the argument anymore, because like, you know, we can get into nitty gritty between aerobic and anaerobic, but like, it doesn't matter. The bottom line is, you have to do something really intense once a week or twice a week for a brief period of time. And then you have to be active, just be lead an active live, and you can choose whatever activity you want, you're doing your cardio,
Mike 31:26
intent, intensity, there's a lot of discussions here, like it, you just made me think I was just thinking about my dad who's 77. And who is very sedentary at the moment, and you know, trying to encourage him to be a little bit more active, and the thing is getting up for him and walking to the mailbox is as intense as power of 10 is to me right now, you know, I'm saying, that's why I don't even try to tell them to do anything except get up and walk to the mailbox a few times a day or not that you know, but to do it at least why it's not the same as a power of 10. But it's, it's a enormous effort for him. You know,
Adam 32:00
intensity is relative to the person. I mean, what's intense for one person might not be intense for somebody else. Exactly. So like my dad also has problems walking right now, some neurological thing going on, we haven't really figured it out. I say, Dad, get on, get on the Get on that recumbent bike and the bike basement and push yourself for a couple minutes on that thing. Now, to somebody that doesn't really understand the differences of all these, all his biochemistry might say, Adam, you just said that's not really going to do much for him. But that's really be intense exercise. And what Mike just said, my father, getting on a recumbent bike for five minutes will be a very intense experience for him. So it's not contradicting my viewpoint. Yeah, I mean, my father couldn't do a leg press right now you can hardly walk. So even doing a bicycle is really intense. And then you progress from there.
Mike 32:52
You know, macguff Actually, he, I think made it more clear, when you'd when you try to like take recreation or little activities like gardening or whatever and exercise he was referring to it oftentimes is mechanical work. When you put a demand on the muscle, like to do anything, walk upstairs, walk down the street, lift a weight, carry a brick, whatever it is, it's you might be you're doing some sort of mechanical work, you're asking your muscles to do something. Is it intense? Like God? Is it is it not intense, like gardening or walking to the you know, carrying a little grocery bag in? No, but you're moving, you're using your body to do something that's aerobic. You know, Adam was just the beginning, like sleeping as aerobics, you know, and then there's high intensity stuff that is relative, which could be walking to the mailbox for my dad, or doing power of 10. For us. And I think this is where the conversation what's great about this article, and I think why Adam picked it out is because it gets this conversation going, where we can really start to once again, you know, like get a you know, help people understand when they hear the word aerobic what it really means what when they hear the word strength, anaerobic and strength training, what what that really entails and how much it really needs to be. So that's the that's what is great about this article, with even its misleading comments is that it's getting the conversation going in the right direction. Still,
Sheila 34:17
I wanted to talk about how in here, they say that to build muscle and strengthen bones, you really only need to use your body weight as resistance. You don't have to go to the gym and lift weights and do things, you know, the difference between us doing power of 10 really intensely and they're saying here we try to think of muscle strength and power as a 65 year old lady picking up a gallon of milk and you know, to us that's like, Oh my God, that's nothing but you know, to me, it's like if you come in and you do a safe exercise like this, what we do, you know, for whatever age and whatever level then you make it makes all those little things like walking to the mailbox and doing the you know, makes Those better eventually, do you ever get to the point where you're like, it's dangerous to come and try to push yourself very safely with heavier weights, they're saying in here, you don't need to do that in order to build bone and muscle strength.
Adam 35:15
Well, they're saying you don't need to you can do but you don't need machines, you need to hire expensive trainers and stuff like that intensity. I mean, I've always said that, you know, machines that we have here, as ergonomic as they are, and especially as special as they are for the technique of lifting weights slowly, I mean, the safest things around. But let's make no mistakes. We're still just fatiguing muscle. And you can do that in a lot of ways. And you can do it safely a lot of ways and using your bodyweight, especially if you're not very strong. I mean, bodyweight exercises can be extremely intense. And maybe it action in a lot of cases too intense. I mean, like, for example, you know, it's funny, they say, do bodyweight exercise there were there are a lot of people that can't do bodyweight. There are people out there that can't even do one single pushup, there are people out there that can't do one single chin up. So I mean, I have to use sometimes machines to be able to start at at a lower intensity or lower weight, that is still intense for somebody else. So again, they're talking about the tools. It's irrelevant, body weight machines, milk jugs, that's all relevant. It's about intensity, not not, not the tools that you use. That's a whole discussion, what are the best tools? Well, we can talk about what the best tools and why we have our why we go to such great lengths of redesign our equipment, but there's still just tools like my father once told me, a good craftsman never blames his tools. So if I had to be stuck on a desert island, which, you know, sometimes very appealing actually. Like, why, if I was stuck on a desert island, and I didn't have all my fancy medics retrofitted equipment here, I'd still know what to do, I still know how to give myself an intense workout. And I don't need all this stuff. To be really, really strong, I can do a set of chin ups on the tree. And I can do a wall squat against that tree, and do that for the rest of my life and stay extremely strong. So that's one of these confusing elements that the media naive or misinformed trainers often project, they don't realize that you know, like, like aerobic in general, the word aerobic, alright, if you're doing something on a treadmill, that's aerobic. If you're working out really intensely on a treadmill, if you're pushing yourself, if you're doing intervals on the treadmill, for example, and pushing yourself until exhaustion that, you know, doing sprints, you know, maybe you're running a quarter mile, you know, on a treadmill as fast as you can, maybe running a mile as fast as you can on a treadmill. So the whole thing, you know, if you're running a mile and eight minutes or seven minutes, that's a really intense miles seven minute mile or six minute mile, depending on the person, if you were to do something really intense for a minute, or two minutes on a leg, press or do a whole workout that's really intense like that, in a gym with machines. The body doesn't know the difference. body responds to intensity. So the tools you're using to get to this intensity doesn't matter. That's what I'm saying. Our distinction should be me should be between is the activity intense? Or is it moderate, you should have one or two intense workouts a week and you should have the rest of your workouts rest of your 150 required minutes to be moderate. So the real question going forward, when you finish this article, an article like this, to me, the real question is this. And this is where I think science needs to go. And these are the questions I think science needs to be asking. That is, what is the proper balance between moderate work and intense work, and what unique benefits to each bring? Because maybe there are unique benefits a moderate exercise gives to us not because it's a treadmill, but it's just not intense. So there may be benefits that walking and gardening give you that high intensity strength training doesn't. And vice versa, high intensity strength training, we know brings out benefits that steady state, moderate exercise can't. So the question is, do we need both? Does high intensity exercise satisfy all of it? Or do we still need to do some moderate exercise on the side? Or if we do, how much of it? And what are the different benefits of each? These are things that need to be explored? And they should be talked about that way not aerobic verse anaerobic. Because that's that's a false, you know, assertion. I mean, there's no such thing as anaerobic versus aerobic exercise. I want us to change from that. Those that verbiage and talk about how much exercise do you need it? How much moderate exercise do you need and go from there. So all in all, the takeaway from this article is, first of all very positive, and supports what my impression was 18 years ago when I started in this business, and it just fuels my my enthusiasm to go in this direction. And the overarching message of this article says, Guess what, you can actually spend much less time doing it more intensely, and get pretty much the same results. So that doesn't have to be an excuse anymore. That takes away a huge obstacle for people that you could get a lot of exercise a lot of bang for your buck, just from working out 20 minutes, 40 minutes a week of intense work. We all think that we need to do this steady state cardio type exercise to burn calories and strengthen our heart. And one of the big obstacles to doing that is that people don't have all that time to do that. And really, what this new science is showing us is we can get those benefits. Without spending all that time, you just have to increase the intensity. So if you increase the intensity, your body will burn more calories, you will raise your metabolism, you will get stronger and you will build endurance. And it doesn't require 150 200 300 400 minutes a week. It can just take about 20 minutes. And that's it. No more excuses.
Tim Edwards 41:34
Why don't you give the workout a try for yourself just like I did about a year ago. Visit informfitness.com For list of locations across the US. If you don't happen to live near one of the locations, jump on over to Amazon and pick up Adams book power of 10 the once a week slow motion fitness revolution. Inside you'll find some easy to follow instructions to perform this workout at just about any gym, or even at home. And back here on the podcast. Adam Mike and Sheila can answer a question or respond to a comment you might have regarding the power of 10. Just shoot us an email or record a voice memo on your phone and send it to podcast at informfitness.com. You can also give us a call at 888-983-5020 extension three to leave your comment for question. You might even have a suggestion on some topics we should cover here on the show or might have a guest in mind you'd like for us to interview all feedback is welcome. Thanks again for joining us here at the inform fitness podcast for Adam Mike and Sheila, I'm Tim Edwards with the inbound podcasting Network.
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