December 10, 2021 • 11 mins
In this Fitness Disrupted Fit Tip, Tom covers the subject of being honest with yourself so that you can get the intended results from structured workouts.
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Episode Transcript
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Speaker 1 (00:00):
Welcome to Fitness Disrupted, a production of I Heart Radio.
I am Tom Holland and this is Fitness Disrupted. Alright. Yes,
obviously the title of this fit tip was intended to
(00:25):
pull you in, but why not? And this is an
experience I had just the other day, but I've had
it many times now with Peloton, and I've actually talked
about it in other podcasts. And you may say at
the start, well, why does it matter what I'm bringing up?
It does? It does? All right? So I was doing
(00:46):
a thirty minute hit workout, bike workout, high intensity interval
training with the only instructor I will use on Peloton
because this person knows what they're doing and is really
good at designing workouts scientifically based. Now let me say
(01:07):
this before I even get into it. All you could
do whatever you want exercises, exercise. Of course, I believe that,
of course something is better than nothing, and you have
to enjoy it, totally get it. I'm gonna put that
out there. And there's some days when you just want
to do your thing and not follow the instructor. But
(01:27):
I also taught for many years. I have watched from
group exercise in the gym's you know, and this goes
for I taught at all group cycling, boot camp, ABS classes,
you name it, I taught it all, right, So there's
always those people who kind of want to do their
own thing, and again there's different reasons for doing that.
(01:52):
Some days you want to do your thing, and that's fine.
But let me just tell you what I witnessed. And
this comes for someone who obviously studies this stuff exercise physiology,
so I kind of have a unique perspective on this.
So doing the thirty minute class, and this instructor amazing
at putting together workouts, and so it was generally wasn't
(02:13):
generally it was sixteen intervals, so we had a warm
up cool down, we can talk about that real quickly too,
and then sixteen intervals really hard for a minute and
recovery for a minute four times, and then forty five
second intervals with rests four times, thirty second intervals with
rests four times, and fifteen seconds, so decreasing length of
(02:35):
the work interval with rest intervals that were longer. Generally,
well it was a minute to a minute, but the
rest intervals, which is important. Okay, So what did I
watch do your warm up? Really important? And we started. Now,
during the work intervals, I would move up the leaderboard
a couple of hundred people whatever it was. During the
rest intervals, what do you think happened? Drop five hundred
(03:00):
or more. Now let me say this, are there stronger
psychlostan me? Absolutely, of course there are. But again, I
know my numbers. I've done this for a long time,
and I know what it should and shouldn't be given
the number of people and all of those kind of things.
Suff I set to say, I know that people are
hammering during the rest intervals. Now again you go, so
(03:22):
what Tom, who cares? And you're right? Again? If you
want to just do your thing, that's awesome, that's awesome.
But there's a reason for structuring workouts in a certain way. Okay,
high intensity interval training talked about this with Dr Michelle Olson.
(03:45):
True high intensity interval training. Now, it varies on design,
but one important high intensity interval training workout is to
go super hard and super easy, and that's what this
workout was. And the vast majority of people don't do that.
They stay in that gray zone. Is there value to that? Yeah,
you're burning calories, you're getting benefits, But if you want
(04:08):
to get the most out of it. Do what your
coach tells you not and I equate this two and
I do this frequently. Following a recipe, really good recipe
from a chef you love, you change one ingredient because
(04:30):
you want to. Doesn't taste the same. So it matters.
It matters, especially if you are doing many workouts. You
can't go hard all the time. I talked about that
you can't do high intensity and what you can, you
can do it every day, but bad things will happen
over time. You need recovery workouts, you need variation, and
(04:52):
when you are not recovering for this type of workout,
you're not hitting the numbers during the work interval that
is the goal of that workout. So there is a
method to the madness when your instructor knows what they're doing.
Every single fitness company now claims they have quote unquote
(05:12):
world class instructors the vast majority or not. But when
you have someone that you have paid money to work
out with, or a program you're following, follow the program
to the tee, then you can complain to that instructor
to that you know, whatever the program is or class,
(05:35):
that you're not getting the results you want, but far
too often, and this is where I'm going with all
of this. People change a few things with their diets,
with their workouts, and then blame the program. Don't blame
the program when you're not following the program. All right,
there's a reason for a warm up there, and I
(05:58):
see people people hammer the cooled down. I've talked about that,
and that's fine if that's you know, if you want
to move up that leaderboard. And let me leave you
with this. What's so interesting to someone who has been
in this industry and watched the progression. You know, I
taught back in the day when there would be fifty
six people in the class. People didn't want didn't know
(06:22):
what anyone else was doing. It was just how fast
you went. There was no way to know what the
resistance was and we could get into all that. And
you worked out hard so you you competed, but it
was just fun. Then they came out with the digital leaderboards,
and what do you think happened when the first couple
of companies came out. They're not around anymore because people said, oh,
I don't want people to know how hard I am
(06:43):
working or not working. And then they revamped those programs
and made them anonymous, and now you're working out at home,
compete against people you can't even see. And yes, in
the end, you are cheating yourself. You're cheating yourself out
of getting the most out of that workout and your program.
(07:05):
When you're looking at it as a whole that you
need your easy days, you need your hard days, you
need your variation. And again, I am so happy for
people to just exercise and to do their thing and
to enjoy it. But I want you to get the
most out of your workouts, and I want you to
have the least likelihood of injury. And when you try
(07:26):
to do high intensity interval training all the time, you
can experience over training syndrome, you can burn out. There's
so many different things you want that balance, you want
to do that workout end. There's something mentally satisfying when
you follow your coach. You do what they say, because
we tend to do what we like to do. We
(07:47):
rest and by the way, I also watch people start
the intervals early, so there's you know they're not resting
and or they're they're going hard early just to move
up that leaderboard. And listen, I'm super competitive to gonna
leave you with this quick example that I've given in
the past. You know, I used the local races, running
(08:08):
races to train for my bigger races. And there was
one person a lot younger than me, but good athlete,
and would beat me and all the local races. But
we were training for the big race together and or
we were going to do the big race. He was
doing the same one and would beat me all the
(08:29):
small races, but not even close in the big race.
Because you have to follow a plan, you need your recovery.
It's letting ego go. And again this is for obviously
the example I'm giving is for competitive athletes, but it
goes for everyone, for life, for balance. I don't put
(08:50):
that leaderboard on when I'm doing these workouts. I did
it to see what's going on for research purposes. I
don't care what any what else is doing. I know
how hard I'm going, I know what the coach is
asking me to do, and if I follow that in practice,
I'm going to be super successful on game day, on
(09:11):
race day, and race day. For you, if you're not
that competitive athlete, is life. It's being the best you
can be, the healthiest you can be, and there is
a method to the madness for the coaches who know
what they're talking about. And so if you're paying for it,
if your instructor, your coach, your nutritionist, whomever it is
(09:31):
that you are working with, knows what they're doing, follow
the plan. Yeah, every now and again, just hammer that
whole workout. That's fine every now and again. But that leaderboard,
it's not helping you. It's not helping you in the
long term when all you're doing is caring about that leaderboard.
Have your hill day, have your interval day, have your
(09:53):
easy day, as I say, mix it up and you
will be healthy and happy and you'll be doing it
for a lifetime. Right there, you go, Peloton cheers. And
by the way, one other thing I've I've talked about
in the past, the calibration on these type of bikes
can make people a lot stronger than they are. So
if you don't calibrate your bike correctly, you let it
(10:13):
go in or you can't manipulate it to move up
that leaderboard without being that strong. All right, get your
work out in, but get the most out of it.
Thank you for listening again. Tom h Fit is Instagram.
Tom h Fit is Twitter you can reach out through
their comments questions I answer them all and Fitness disrupted
(10:39):
dot com is the website. Go there, shoot me an
email and again, like always for you to get the
most out of everything you do. So sometimes when you
think like this doesn't really matter, it matters. It matters.
All right, thank you for listening. I am Tom Holland.
(11:00):
This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is
a production of I Heart Radio. For more podcasts from
my heart Radio, visit the i heart Radio app, Apple Podcasts,
or wherever you listen to your favorite shows.
Welcome to Fitness Disrupted, a production of I Heart Radio.
I am Tom Holland and this is Fitness Disrupted. Alright. Yes,
obviously the title of this fit tip was intended to
(00:25):
pull you in, but why not? And this is an
experience I had just the other day, but I've had
it many times now with Peloton, and I've actually talked
about it in other podcasts. And you may say at
the start, well, why does it matter what I'm bringing up?
It does? It does? All right? So I was doing
(00:46):
a thirty minute hit workout, bike workout, high intensity interval
training with the only instructor I will use on Peloton
because this person knows what they're doing and is really
good at designing workouts scientifically based. Now let me say
(01:07):
this before I even get into it. All you could
do whatever you want exercises, exercise. Of course, I believe that,
of course something is better than nothing, and you have
to enjoy it, totally get it. I'm gonna put that
out there. And there's some days when you just want
to do your thing and not follow the instructor. But
(01:27):
I also taught for many years. I have watched from
group exercise in the gym's you know, and this goes
for I taught at all group cycling, boot camp, ABS classes,
you name it, I taught it all, right, So there's
always those people who kind of want to do their
own thing, and again there's different reasons for doing that.
(01:52):
Some days you want to do your thing, and that's fine.
But let me just tell you what I witnessed. And
this comes for someone who obviously studies this stuff exercise physiology,
so I kind of have a unique perspective on this.
So doing the thirty minute class, and this instructor amazing
at putting together workouts, and so it was generally wasn't
(02:13):
generally it was sixteen intervals, so we had a warm
up cool down, we can talk about that real quickly too,
and then sixteen intervals really hard for a minute and
recovery for a minute four times, and then forty five
second intervals with rests four times, thirty second intervals with
rests four times, and fifteen seconds, so decreasing length of
(02:35):
the work interval with rest intervals that were longer. Generally,
well it was a minute to a minute, but the
rest intervals, which is important. Okay, So what did I
watch do your warm up? Really important? And we started. Now,
during the work intervals, I would move up the leaderboard
a couple of hundred people whatever it was. During the
rest intervals, what do you think happened? Drop five hundred
(03:00):
or more. Now let me say this, are there stronger
psychlostan me? Absolutely, of course there are. But again, I
know my numbers. I've done this for a long time,
and I know what it should and shouldn't be given
the number of people and all of those kind of things.
Suff I set to say, I know that people are
hammering during the rest intervals. Now again you go, so
(03:22):
what Tom, who cares? And you're right? Again? If you
want to just do your thing, that's awesome, that's awesome.
But there's a reason for structuring workouts in a certain way. Okay,
high intensity interval training talked about this with Dr Michelle Olson.
(03:45):
True high intensity interval training. Now, it varies on design,
but one important high intensity interval training workout is to
go super hard and super easy, and that's what this
workout was. And the vast majority of people don't do that.
They stay in that gray zone. Is there value to that? Yeah,
you're burning calories, you're getting benefits, But if you want
(04:08):
to get the most out of it. Do what your
coach tells you not and I equate this two and
I do this frequently. Following a recipe, really good recipe
from a chef you love, you change one ingredient because
(04:30):
you want to. Doesn't taste the same. So it matters.
It matters, especially if you are doing many workouts. You
can't go hard all the time. I talked about that
you can't do high intensity and what you can, you
can do it every day, but bad things will happen
over time. You need recovery workouts, you need variation, and
(04:52):
when you are not recovering for this type of workout,
you're not hitting the numbers during the work interval that
is the goal of that workout. So there is a
method to the madness when your instructor knows what they're doing.
Every single fitness company now claims they have quote unquote
(05:12):
world class instructors the vast majority or not. But when
you have someone that you have paid money to work
out with, or a program you're following, follow the program
to the tee, then you can complain to that instructor
to that you know, whatever the program is or class,
(05:35):
that you're not getting the results you want, but far
too often, and this is where I'm going with all
of this. People change a few things with their diets,
with their workouts, and then blame the program. Don't blame
the program when you're not following the program. All right,
there's a reason for a warm up there, and I
(05:58):
see people people hammer the cooled down. I've talked about that,
and that's fine if that's you know, if you want
to move up that leaderboard. And let me leave you
with this. What's so interesting to someone who has been
in this industry and watched the progression. You know, I
taught back in the day when there would be fifty
six people in the class. People didn't want didn't know
(06:22):
what anyone else was doing. It was just how fast
you went. There was no way to know what the
resistance was and we could get into all that. And
you worked out hard so you you competed, but it
was just fun. Then they came out with the digital leaderboards,
and what do you think happened when the first couple
of companies came out. They're not around anymore because people said, oh,
I don't want people to know how hard I am
(06:43):
working or not working. And then they revamped those programs
and made them anonymous, and now you're working out at home,
compete against people you can't even see. And yes, in
the end, you are cheating yourself. You're cheating yourself out
of getting the most out of that workout and your program.
(07:05):
When you're looking at it as a whole that you
need your easy days, you need your hard days, you
need your variation. And again, I am so happy for
people to just exercise and to do their thing and
to enjoy it. But I want you to get the
most out of your workouts, and I want you to
have the least likelihood of injury. And when you try
(07:26):
to do high intensity interval training all the time, you
can experience over training syndrome, you can burn out. There's
so many different things you want that balance, you want
to do that workout end. There's something mentally satisfying when
you follow your coach. You do what they say, because
we tend to do what we like to do. We
(07:47):
rest and by the way, I also watch people start
the intervals early, so there's you know they're not resting
and or they're they're going hard early just to move
up that leaderboard. And listen, I'm super competitive to gonna
leave you with this quick example that I've given in
the past. You know, I used the local races, running
(08:08):
races to train for my bigger races. And there was
one person a lot younger than me, but good athlete,
and would beat me and all the local races. But
we were training for the big race together and or
we were going to do the big race. He was
doing the same one and would beat me all the
(08:29):
small races, but not even close in the big race.
Because you have to follow a plan, you need your recovery.
It's letting ego go. And again this is for obviously
the example I'm giving is for competitive athletes, but it
goes for everyone, for life, for balance. I don't put
(08:50):
that leaderboard on when I'm doing these workouts. I did
it to see what's going on for research purposes. I
don't care what any what else is doing. I know
how hard I'm going, I know what the coach is
asking me to do, and if I follow that in practice,
I'm going to be super successful on game day, on
(09:11):
race day, and race day. For you, if you're not
that competitive athlete, is life. It's being the best you
can be, the healthiest you can be, and there is
a method to the madness for the coaches who know
what they're talking about. And so if you're paying for it,
if your instructor, your coach, your nutritionist, whomever it is
(09:31):
that you are working with, knows what they're doing, follow
the plan. Yeah, every now and again, just hammer that
whole workout. That's fine every now and again. But that leaderboard,
it's not helping you. It's not helping you in the
long term when all you're doing is caring about that leaderboard.
Have your hill day, have your interval day, have your
(09:53):
easy day, as I say, mix it up and you
will be healthy and happy and you'll be doing it
for a lifetime. Right there, you go, Peloton cheers. And
by the way, one other thing I've I've talked about
in the past, the calibration on these type of bikes
can make people a lot stronger than they are. So
if you don't calibrate your bike correctly, you let it
(10:13):
go in or you can't manipulate it to move up
that leaderboard without being that strong. All right, get your
work out in, but get the most out of it.
Thank you for listening again. Tom h Fit is Instagram.
Tom h Fit is Twitter you can reach out through
their comments questions I answer them all and Fitness disrupted
(10:39):
dot com is the website. Go there, shoot me an
email and again, like always for you to get the
most out of everything you do. So sometimes when you
think like this doesn't really matter, it matters. It matters.
All right, thank you for listening. I am Tom Holland.
(11:00):
This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is
a production of I Heart Radio. For more podcasts from
my heart Radio, visit the i heart Radio app, Apple Podcasts,
or wherever you listen to your favorite shows.
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