Fitless Episode 15

All right, can I quickly piggyback off of something you said pertaining to the cardiovascular component? I have quite a few clients that still believe that they need to do steady state cardiovascular activity, and I tell them that they do not.

But here's my question.

So I have several clients that do one session with me and one session in their home gym, in their HOA or whatever gym they're a member at.

And it's a pretty good question because they understand that with me, we're taking less than 60 seconds in between exercises.

Your heart rate is elevated to the point where you don't need steady state cardio.

But if someone doesn't have the luxury of training in a studio or a small environment and they're subject to a commercial gym.

during regular hours where people are sitting on their cell phones on machines for seven to ten minutes in between sets is steady state cardio then in any way advantageous if you can't get a traditional hit cardio or a hit workout or is it just not advantageous whatsoever

um it probably does not matter that much in terms of true cardiovascular health in terms of functional capacity if you want to do an activity that's more steady state in Nature it might be beneficial especially if you do it in the modality that you're interested in participating in very specific If you go back to the studies on vo2 max that were done in the 1970s They absolutely proved that vo2 max is basically in the muscle And that it's specific So they did, you know, ergometer train right arm and right leg, and then test VO2 max with both sides of the body, and it goes up 10%.

But if you test VO2 max on the trained side only, it went up 20%.

And if you test the untrained side in isolation, it went up 0%.

If you expressed an improvement in VO2 max treadmill running, but then you tried to test it on a cycle ergometer, it was a tiny fraction improvement because it's a very specific translation as well.

But then they tried this very convoluted trying to equilibrate the mets between the treadmill and the bike to show that the adaptation was in fact central rather than paying attention to that their premise was faulty to begin with.

The other thing in the literature that really stands out to me is Martin Gabala that's up in Canada that's doing all this high intensity interval training protocols is showing improvement in VO2 max as long as you accumulate one minute of high output interspersed with lower output.

you get the same VO2max benefit as 45 minutes of steady state.

So if you do a three-minute protocol, 20 minutes of high output with 40 seconds of low output repeated three times, you get one minute of high output accumulated with rest in between That's just as good as 45 minutes in terms of jacking up your VO2 max.

So even in a crowded gym environment, if they're training properly and their time under load is approaching 40 seconds, and they're having to wait a few minutes between movements, they're probably still doing okay from a real cardiovascular VO2 max standpoint.

It's just whether that can translate into the activity where they want to feel the difference, if that makes any sense.

Yeah,

absolutely.

Thank

you.

That's great.

All right, can I quickly piggyback off of something you said pertaining to the cardiovascular component? I have quite a few clients that still believe that they need to do steady state cardiovascular activity, and I tell them that they do not.

But here's my question.

So I have several clients that do one session with me and one session in their home gym, in their HOA or whatever gym they're a member at.

And it's a pretty good question because they understand that with me, we're taking less than 60 seconds in between exercises.

Your heart rate is elevated to the point where you don't need steady state cardio.

But if someone doesn't have the luxury of training in a studio or a small environment and they're subject to a commercial gym.

during regular hours where people are sitting on their cell phones on machines for seven to ten minutes in between sets is steady state cardio then in any way advantageous if you can't get a traditional hit cardio or a hit workout or is it just not advantageous whatsoever

um it probably does not matter that much in terms of true cardiovascular health in terms of functional capacity if you want to do an activity that's more steady state in Nature it might be beneficial especially if you do it in the modality that you're interested in participating in very specific If you go back to the studies on vo2 max that were done in the 1970s They absolutely proved that vo2 max is basically in the muscle And that it's specific So they did, you know, ergometer train right arm and right leg, and then test VO2 max with both sides of the body, and it goes up 10%.

But if you test VO2 max on the trained side only, it went up 20%.

And if you test the untrained side in isolation, it went up 0%.

If you expressed an improvement in VO2 max treadmill running, but then you tried to test it on a cycle ergometer, it was a tiny fraction improvement because it's a very specific translation as well.

But then they tried this very convoluted trying to equilibrate the mets between the treadmill and the bike to show that the adaptation was in fact central rather than paying attention to that their premise was faulty to begin with.

The other thing in the literature that really stands out to me is Martin Gabala that's up in Canada that's doing all this high intensity interval training protocols is showing improvement in VO2 max as long as you accumulate one minute of high output interspersed with lower output.

you get the same VO2max benefit as 45 minutes of steady state.

So if you do a three-minute protocol, 20 minutes of high output with 40 seconds of low output repeated three times, you get one minute of high output accumulated with rest in between That's just as good as 45 minutes in terms of jacking up your VO2 max.

So even in a crowded gym environment, if they're training properly and their time under load is approaching 40 seconds, and they're having to wait a few minutes between movements, they're probably still doing okay from a real cardiovascular VO2 max standpoint.

It's just whether that can translate into the activity where they want to feel the difference, if that makes any sense.

Yeah,

absolutely.

Thank

you.

That's great.