April 13, 2022 • 36 mins
If you exercise, you will experience muscle soreness. On this episode of the Fitness Disrupted podcast, Tom lets you know why it happens and some things you can do to make your soreness work for you, not against you!
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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. So
I gave you an eleven minute workout a while back,
(00:22):
not too long ago, and it was based on a
new study and an eleven minute workout, And because we
are living in this crazy world where we have so
many different ways to put this information out there, I
did the workout and I put it up on my
(00:43):
Instagram and it was and is a body weight only
eleven minute workout where if you look at it on
paper or if I say it out woud, I'll give
you what it is. If you didn't listen to that episode, Uh,
it's it's pretty simple, well pretty basic. It's one minute
(01:05):
of exercise, one minute of active recovery for eleven minutes.
Starts with jumping Jack's for a minute, and then you
have five exercises which include and they are pio metrics,
so they are challenging, especially when done for a minute,
jump lunges, squat pop squats, or jump squats, high knees,
(01:28):
and you do the high knees twice and in between,
and you do all those for a minute. Everything is
done for a minute and you do the active recovery,
which is just walking in place for a minute. Now,
I'm an a durance athlete. Yeah I'm getting older, but
uh I do a fair amount of exercise and a
fair amount of different types of exercise, lots of variation.
(01:53):
And after doing this eleven minute workout for Instagram for you,
because I would not have done it. Oh, burpies, by
the way, burpies without the push up. That's where you start.
So burpies without a push up, so basically jumping right,
going into a plank position and jumping up in the
air highknees twice, which doesn't seem like a lot at all, right,
(02:15):
the highknees, pop squats, jump squats, and split lunches, jump lunges,
I would argue jump lunches and the burpie are the
most challenge, especially jump lunches. Those those are challenging. Anyway,
the next day and the second day, I was still
super sore, sore. And I'm always the first to admit it, right,
(02:40):
they always have these fitness people who you know, never
wont to admit anything like that. Not me. And I'll
tell you one of the mechanisms why, Because the show
is about why you're sore and what to do about it?
Perfect topic, because the recovery market is the biggest I've
(03:01):
ever seen. It might be one of the it's got
to be one of the biggest categories right now within
the whole fitness realm. However way you want to kind
of categorize it. But yeah, so in eleven minute body
weight workout only work workout, body weight only work out
made me super sore, and I was excited by the way.
(03:24):
And I'll talk about that. Why right, So most people go, oh,
especially if their fitness people whatever. Competitive Now, I didn't
make me sore. Why did it make me sore? No,
I want it to make me sore within reason. There's
a difference between sore and pain. It's a huge difference.
But I was surprised at the level in just eleven minutes.
(03:49):
But I was happy about it. And many of you
have had this experience. You do something different, you start
working out again for the first time, you go to
a trainer and you do your workout, and generally speaking,
it's not the day after, but two days after you
(04:10):
suddenly remember what you did. And when I was a trainer,
even way back then, I still had moderation and progression
as part of my philosophy while I was still learning
and you know, getting experience. But I would often have
(04:30):
a client and you do those free orientations right at
the gym. You join the gym, you get one or
two orientations. Well that's a trainer's two shots to sell
you personal training. Generally. Why they give those out right,
I know you think it's because they want you to
get the most out of the gym. Note it's to
sell your personal training for the most part, all right.
(04:52):
So I would do that session, or even the first
session if I had a new client, and the person
would say that's not hard enough. That was you know.
When the session was over, oftentimes they'd say, oh, you
could have pushed me harder, and I say, could have,
but call me, not tomorrow, call me the day after.
And my goal was never to make them super sore.
(05:12):
That's easy. That's so easy, and it's dangerous. But topic
for another day. But that's that soreness, right, So we're
gonna talk about why. And I've done a couple of
episodes on this already, have already touched on the subject,
but gonna come up over and over again. So I'm
gonna tell you, you know what causes it. What people
think cause it, sorrow muscles, that is what actually causes
(05:35):
it as of now, right the research, what's research is
showing us. Um, I'm gonna tell you what to do
about it. And that goes to the recovery methods. And
I could have listed like fifty I think I grabbed fifteen.
Some of these I've already talked about in separate episodes,
and some I'm getting ready to do entire episodes on
(05:57):
as well, because eat and every one of them, those
recovery methods that you know so many people are selling
now in different forms and formats. People have questions about those,
all right, but I'm gonna go through the top ones,
talk about them, and then I'm gonna finish up by
telling you what science says and what you should do
(06:19):
when you're super sore or pretty darn sore after a workout,
and oftentimes it's it's counterintuitive to what you would think.
All right, quick break, When we come back, why you're
sore from your workout from what you should do about it,
we will be right back talking about that soreness you
(06:45):
get from a workout and what you should do about it,
And I did a show on lactic acid that's often
brought up right, and so if you want to go
even more in depth into the lactic acid part of this,
listen to that show. But lactic acid is what has
(07:11):
been vilified, if you will, Lactic acid has been vilified
and said that that's the cause of the soreness. Well
what they're saying is, now that's really not the cause
of your soreness. And if you're running a marathon, people think, oh,
the lactic acid build up in a marathon running low
(07:31):
level extended, Yeah, it's a long time, but it's at
a low level. There's no major lactic acid build up
for the most part. Obviously depends on a couple of factors.
But endurance training, endurance racing is not getting you to
that point the anaerobic threshold. You're going low level. You're
(07:54):
just going a long time. You're going a long time.
And so, as I talked to about in that episode,
not only are you not building up the lactic acid
that much in a type of exercise, form of exercise
like that, the lactic acid is generally out of your
system within about an hour. So those ads for post
(08:14):
marathon or event massage the day after two, get your body,
help your body get rid of that lactic acid. Unnecessary
because it's already gone, all right, So I don't want
to get too deep into that. But that's not the
culprit as far as research shows us now for those
(08:34):
reasons and others as well. And so what is it?
And it's basically two different things that leads to a
third thing when it comes especially to strength training. Right,
So you go, you do a class, maybe you do
a class at the gym or even an online class now,
(08:56):
and you're doing you are doing like burpies and squats
and push up and and maybe it's a circuit format
and there's not a lot of rest, and maybe you
are using some ways you don't have to, and then
you're sore first and foremost. It's different. That's why I
was sore, right, I was doing something I don't normally do,
(09:19):
especially the pio metrics, especially the jump lunges and things
like that, high intensity, high risk reward. Got to be
careful and the last thing I want to do is
hurt myself through my own training. So I'm very cautious
about what I do. That's I always was as a
(09:41):
trainer and with myself, so it's different. So when people
would say to me, you know, gosh, there's all these
different bar method routines and things like that, and I
try everything. I remember going into one of those bar
method type things in Connecticut and someone saying, like, you know,
(10:02):
this is gonna be easy for you. It was brutal
my body because it was different, totally different holding these
poses isometric and pulses, and just completely different training than
what I was used to. So it doesn't matter how
far I was running, how long my workouts were, even
(10:25):
how much weight, it doesn't it's different. You're utilizing your muscles,
your muscle fibers in a different way, and that's where
we start. Then, Yes, hard challenging, overloading your muscles in
a different way. Our bodies get very acclimated to these
(10:48):
stressors we impose upon it. This is why you're probably like,
if you're someone who listens to the show frequently, how
often do I talk about variation and how crucial it
is too long term success two results to our overall
health and wellness, and the more variation within certain constraints obviously,
(11:09):
but let's just leave it at variation is super important.
Your body needs to be challenged, and that doesn't just
mean overloading it with weight. It means changing the movement
patterns and manipulating those other variables that just are naturally
(11:32):
manipulated when you do something different. And so I was
not surprised that I was sore from this workout, but
I was surprised with house sore. And that was a
good thing. So you go, why, Tom, could you, you know,
reframe that as a good thing. Well, it was good,
(11:53):
and it told me, showed me that I need to
do more piometric stuff. And deep down I knew that
I know what I do, I know what I don't do,
and I know what I need to do more of.
But I was perfectly sore. You know the line I
used in my first fitness videos. I put it at
(12:15):
the in the opening credits Tom Holland's Total Body Workout
one and two and have workouts and the credits I
did myself too. I don't know, I don't even remember
what the I think it was like a power point
presentation or something, and figured out how to roll it
into the video on the VHS and the DVD. Anyway,
I said, I don't want you to be so sore
(12:37):
in the morning that you can't get out of bed. Again,
that's easy. I want you to be just sore enough
that when you do get out of bed on the
first thing you think about and tongue in cheek. But again,
it's super easy to make you super sore. But when
I get sore, it just reinforces that I need more variation.
(13:03):
And so I'm going to be doing that eleven minute
work out more because it's a perfect way for me
to do what many guys especially don't do enough of
his legs. And as we get older, plyometrics jumping becomes,
I would argue, even more important to preserve those fast
(13:26):
twitch muscle fibers, to preserve that quick response and movement
that we ask our bodies to do in our recreational
sports and our everyday activities. And that's often why we
get injured and pull muscles because we don't trade that way.
All right, So it's not lactic acid. It's a new, different,
(13:48):
novel movement exercise protocol. And then yes, it can be
more weight, it's just challenging. It's challenging in a new way.
Leave it at that, right, And I did the episode
on delayed onset muscle sore no as d O M S,
which is an acronym, right, And that basically comes down
(14:10):
to tiny micro tears in your muscle tissue. And what
science tells us is that those micro tears generally occur
during the eccentric phase of exercise, so the down movement. Right.
This is also a reason why when you run downhill
(14:35):
like the Boston Marathon. Give you a great example, Boston
Marathon is slightly downhill for the first fourteen miles fourteen
or so, and so many people, and these are experienced
runners by and large, go out way too fast, which
most people do in most races anyway. But you would
(14:57):
think Boston Marathon with the mo or you know, the
faster runners more experience, would I think this isn't my pace.
I gotta slow down. But no, you don't even notice it.
Oftentimes you should notice how fast you're going and say,
you know, I didn't train for this. But anyway, if
you go out too fast because you have those eccentric
muscle contractions, basically your quadra steps are doing the breaking
(15:20):
motion for downhills. By the time you get to those
heartbreak hills or you know, fifteen miles and then beyond
in the marathon. If you went out too fast and
you shredded your quads, as they say, you're in deep trouble.
You're in deep trouble. Who was a creative rights who.
I think it was her her first Boston ever. I
think the story is that she went out super fast,
(15:41):
got to the top of one of the hills, and
I think she quit. She said I couldn't possibly my
legs had nothing. So my point is it's the down
And this is another reason I talk about super slow,
not super slow, but going slower during your exercises, focusing
on the time under tension. So it's a double edged sword.
Right when you utilize it during exercise, it's going to
(16:05):
make you more source. So you've gotta be careful when
it comes to performance and working out. But it's generally
speaking the down phase of an exercise. So if you're
doing a bicep curl, the up phase is bringing the
dumbbells towards your shoulder. The down phase is lowering them
back down. As the muscle lengthens, those tears occur, and
(16:29):
then it's the rebuilding of those tears when you get
stronger and when you experience muscle hypertrophy. Right, all right,
so uh, not lactic acid, more delayed onset muscle soreness.
Not the first day, but the second day is oftentimes
when you feel it, that's the soreness. Right. It's a
new novel, different form of exercise, plus intensity and maybe
(16:50):
some more weight. So what do you do about it?
That's really important, right, And that's where people are making
a heck of a lot of money. So I want
to get you in the steer you in the right
direct and save your time, save your money. And we'll
do that right after this break. We'll be right back
(17:14):
and we're back talking about why you're sore from your
workout and what you should potentially do about it. Let's
get into the recovery methods. Wholly enormous market. My studio,
my home gym, my office filled with these products and
potions and powders and programs that people are selling to
(17:40):
help you recover. Now, I'm a Pollyanna if you haven't
noticed that by listening to past podcasts, which means I
tend to look at the positive side of everything. What
that says to me is hopefully more people are exercising, right,
More people are exercising, so where people are sore, where
people need to recover. So that's a good thing potentially,
(18:02):
but then with the good comes the bad. Right, there's
gonna be a lot of people trying to make a
lot of money off of this, and so I'm not
going super deep into the specifics in any one of these,
but I'm going to touch upon them all quickly and
then you can go back to a quick search if
we have questions about specific ones, and I will do
podcasts on every single one, all right, and with the
(18:24):
studies and the research. But that is an important thing
to bring up right away, is that with so many
of these topics for recovery, many of that have been
around forever, you can find research on both sides saying
it works and saying it doesn't. That's the problem. But
(18:45):
we'll go way deeper in that in future podcasts. Alright,
So recovery methods you're sore from a workout, what are they?
What are they selling you? Now? Well, that's just in
no particular order. Go through cold right, you can go
cryo therapy and go into these banks now ice baths
people have been doing forever. If you really want to
(19:06):
know the take on that. I've already done one podcast
on that with Lindsay Barra, who is Yogi Beara's granddaughter,
amazing fitness writer, super smart hockey player too, scept great
pictures of her playing hockey. But we talked about that
and how the doctor who came up with the acronym rest, ice,
compression and elevation himself said he got ice and rest
(19:31):
wrong when it comes to injuries. So we're talking about
injuries there, but you can extrapolate out much of the
science to soreness as well. So cold is one way
people deal with so were muscles and try athletes have
been doing it forever. Triathletes have been doing it forever.
(19:54):
First started like jumping in cold you know water out
West Pacific Ocean and things like that, and then ice
baths and and people swear by them. I don't like it,
so I tend to look at the research, the newer
research that says delays recovery and might even limit your
(20:15):
gains from exercise. But I don't get too deep in that.
But that's one way cold, right, And there's some of you,
I know doing ice baths and you know whim Off
method and all that stuff. Okay, We'll talk about that
more later, but that's one way. Now, there's also heat, right,
there's heat, and there's many within that category as well.
There's infrared heat. There's so many different types of heat
(20:39):
to apply to your body to recover from sore muscles,
And that's a common question. People go, should I put uh,
you know? And again we go back and forth injuries
and soreness. There's a fine line. I'm talking about sore
nous here, not like a bruise or something like that,
just being super sore from exercise. But people still ask
should I put cold on my sore muscles? Should I
put heat? Totally opposite right approaches. But then there's the third,
(21:01):
which is contrast therapy, which is both right, put some
cold on for a little while, put some heat on
for a little while, and alternate back and forth. I
did iron Man, South Korea twice is Jeju Island, and
when I went back the second time, I specifically booked
the same hotel because it had the greatest spa I've
(21:22):
ever been in. It's part of the hotel, and one
reason I loved it so much is they had within
the locker room the gym right in the building. They
had a freezing cold plunge pool indoors, then a lukewarm,
and then like ridiculously hot, and I would alternate between
(21:43):
the three. And they also had a sauna and I
would go in there. I'm gonna get way ahead of myself.
It felt good. What was it doing physiologically? Was it
helping me recover? You know from all the training I
had done up until that point, It didn't madder. It
felt good to me, you know, going from the cold
(22:04):
to the hot and back to the cold and alternating.
All right, so that is another potential way contrast therapy.
Then there's your end SAIDs right, your non steroidal anti
inflammatory drugs. These are medicines, right, So we'll get into
the over the countertype medicines right, widely used pain relievers
reduce inflammation. This kind of goes back to the arguments
(22:29):
the research against cold and what they're saying is that
you actually want that inflammation. You want the body to
go through the normal process. I want to suffer a
little bit. And what Lindsey talked about though, is you know,
if you're a professional athlete who has to feel better
for the next game or the next whatever event, it's
(22:53):
a different story, but end SAIDs another way, pop some
and said tablets whatever, and do it that way. Then
there's massage. You're super sore, go get a massage. Right,
there's research on both sides, both sides. First it was
lots of good research that said it helps. Then there
(23:14):
was research that said no, doing that was impeding the
blood flow in a negative way. And I recently saw
some more recent research that said back to no, it's good.
We'll get deeper in that in a separate podcast, but
that's yet another way. And then there's the self massage. Right,
there's foam rollers all the rage. There's the you know,
(23:37):
stick type roller type things that you can just kind
of need out your muscles as well. Feels well. I
was gonna say it feels good, but like if you
have a tight I T band and you get on
a foam roller, doesn't feel good. It's brutal. And so
there's a whole argument there, And I love the line
to to start that debate is do you treat pain
(23:58):
with pain? There's certain people that love to do that.
I'm not one of them. And by the way, when
I go to get a massage, which is uh infrequent,
probably should do it. I don't know, based on whatever
research you believe in, and look at how you feel. Uh.
If I do get a massage, it's it's not that
(24:19):
painful one. You know, there's two kinds basically, the ones
where you enjoy it and it's just pleasurable, and then
the ones where people want you're digging in and and
doing the you know, trigger point type stuff. There's a
debate about that. All right, let's keep going though. Stretching
in and of itself. There's now stretch gems or whatever
(24:41):
you wanted, stretch boutique labs I think that's the name
of one stretch lab. So you can go in and
get stretched by someone else, so you can stretch yourself.
So it's like massage, right, you get massage by someone else,
or you can do it yourself with a foam roll
or some other type of device. Same thing with stretching.
You can stretch yourself. Does that help with sore muscles?
(25:01):
Is research that says it does, But it all comes
down to how you feel again jumping way ahead, but
you could do that too, So they're now monetizing that.
Go get stretched, listen, not a bad thing to get stretched, right?
Does it help with the sore muscles depends on you. Right,
(25:23):
then we got compression clothing. Wow, this started way back,
you know. And again I remember with triathletes, originally started
with you know, diabetics and the calf sleeves to help
with blood flow DVT, especially while traveling. And then they
started saying, hey, this could help with performance both pre
during and after. Right, so you go to certain races
(25:46):
you see people a durance athletes walking around with the
calf sleeves on, with full body you can get you know,
entire lower body compression gear upper body, so you can
get full compression your whole body. And the was a
time kind of pulled back a little bit. You see
it occasionally, but iron Man races, marathons and stuff, people
wearing them. It still happens, not as much as there
(26:10):
was a huge kind of boom for a couple of years.
Pulled back a little bit, but still exists so pre, during,
and then post, and a lot of people love to
put it on after I'm one, especially when I travel far.
You know, I'm in New Zealand or Malaysia or somewhere
doing an iron Man the next morning, putting on tights
underneath sweats and I'm not that guy. Uh to those
(26:33):
of you who are you know, and I have some friends,
it's not me. It's a style choice, right, But it
feels good, especially on the plane, especially when I have
a quick turnaround after an event and have to jump
on a plane. Wearing that gear feels good. Does it
help me with the soreness? Does it you know, speed
up the process? We can debate that, and now what
(26:55):
are they doing? So we went from compression clothing to
compression boots and full legs. Right, you can have your
full both legs in compression boots. And what it does
is the more expensive they are, get a thousand bucks
and more easily you can inflate different parts of your
leg differently. And what are they saying? Blood flow, recovery performance.
(27:22):
You know. Now, if you put these on right after
a hard hard like you know CRP bike race where
you did build up lack of acid and put them
on right after, we could start debating again if that's
going to help remove some of the lactic acid. But
there's easier ways I will get to. But people love
(27:43):
them and they feel good, and you go to expose
you know again, endurance sports, whatever sports now and these
guys are there. I don't own a pair. I have
the compression here, which I truthfully don't even wear that
frequently anymore either. All right, then we can get into
holy smokes, the topical creams and gels and potions. My
(28:05):
mom was a big Arnica person. You know, there's a
lot of CBD products now that you put on. You've
got the cold, you've got the hot, you know, creams
and everything as well. So back to where we started,
cold or heat or both. Then there's even oral supplements
and powders. I had a question I just answered on
a Listener mailbag episode where someone was talking about or
(28:28):
asked about green powder and how was touted to help
with recovery. Mm hmm. Anyway, let's get right to it.
If you think it works and it feels good, more
power to you. There's only two caveats I have with that.
(28:48):
How much it costs. Let me give you three. Actually
I have to, but third actually fleshes it out a
little more of the second one. How much it costs,
how much time it takes? And then does it take
time away from you doing what you should be doing,
Which are the final couple of things I will give
you that's it. Listen, if you have lots of money
and you want to buy those boots and you want
(29:10):
to you know, get a contrast bath or you know,
some kind of ice bath machine. There's so many different
products that I'm trying to not give you brands and things. Hey,
it's about your money and what you like spending it
on and doesn't make you feel good and if it
(29:31):
keeps you training and doing your exercise, and it's kind
of motivating because I've talked about like buying supplements and
and different products as long as they don't hurt you.
A lot of times they just it's part of your
plan and you feel it's control. And tray athletes especially,
they're all about control. You know, here's what i'm gonna eat,
(29:52):
here's gonna be my workout. I'm gonna you know, I'm
gonna wear my fit tech and i'm gonna look at
my metrics and i'm gonna put my boots on after
and I'm gonna take my recovery during and hey, if
it's a lifestyle, more power to you. But I'm gonna
give you the science, right and we're gonna go way
in depth on all of those topics at some point,
Like I said, I've already done a couple, but I
(30:13):
want to go super in depth with all of them.
So that's for another day. But let's do the other
considerations and then what science says. All right, price and time.
As I said, variation back to where we started. You
want to recover. Don't do the same thing over and
over again. May sound like a weird topic to be
(30:37):
bringing up with muscle soreness and recovery. But when you
do the same exercise that you love so much, and
that's it, that's a problem, which is counterintuitive. I said,
you know, it's something different that makes you sure, yes,
But when you need to recover and you do low level,
(30:58):
that's going to help. So that's where it's counter and tuitive. Okay,
So that's what's going to help. Is you want to
do something so when those people would come or you know,
text me, I just did a new workout, time I
can barely move. What should I do? And oftentimes that's
what you think you should do, is just sit on
the couch and do nothing. No, you actually want to
move low level, walking, swimming, riding a bike, you know,
(31:23):
indoor bike, but super low intensity will help the recovery
will help with the soreness oftentimes. Okay, so counterintuitive when
you're so sore, maybe you worked out with a trainer
who pushed you too hard. Move right the rights the
rest part we now say no. It's like when you
(31:46):
get uh surgery years ago they said do nothing. Now
they're like, no, move right away as soon as you can. Right, So,
low level activity, cross train. You know, if if you
if you did a leg work out like I did
where I got super sore getting on a bike as
(32:06):
I said, and going low level, you know, it doesn't
have to be long. Shouldn't be long, loosens you up.
Gets back to that term, right, that will help loosen
you up. And yes, if you're sure you want to
rehydrate and refuel that was it gonna make you less sore. No,
(32:28):
let's just leave it at that. But you want to
refuel and rehydrate. So it's important right that you get
the energy back in. You have micro tears in your muscle,
which means it's going to rebuild. You want the protein.
I did the show on the metabolic window. You if
you did a hard workout where you sweat it out
a lot of fluid and electrolytes. You want to replace that, So, yes,
(32:50):
that will help you recover soreness. Is it gonna help? Well,
it's all connected, but you know, there's not a lot
of direct research to you know, your refueling meal helping
decrease feelings of soreness. It's just a good idea and
part of the whole process. After and finally, after you
(33:11):
move and loosen up, it's rest. It's rest. You know.
Those are the greatest forms of recovery, is refueling, putting
stuff back in healthy foods, hydration, stretching, moving and the
you know, the low level activity is a form of stretching, right,
(33:35):
but functional dynamic stretching movement, and then letting your body recover.
You beat it up people, your tour muscle fibers, and
that's why we need twenty four hours between working the
same body parts to let those muscle fibers repair themselves.
(33:56):
All right, So time refueling, moving, mixing it up and
as I started a whole show by saying, evaluating what
you need to do. Why are you that sore? Did
you go too hard or you not doing that enough?
Like I know about myself, more pliometrics for me be honest,
(34:22):
but don't hurt yourself, right. There's a fine line between
being you know, that's super sore and getting hurt. Right,
And when you do things like plyometrics high risk, you
have the higher likelihood of injuring yourself within that workout.
So just be smart, all right, And it's whatever works
(34:45):
for you. If it feels good, it said James Taylor lyrics.
If it feels right, don't think twice. Just think about
how much it costs. Is it taking time away from
you doing something like going for a walk. Are you
doing instead right? Are you doing something that is preventing
you from loosening up and feeling better? All right, there
(35:10):
you go, and we'll get into all that stuff. Does
compression clothing help during events? Does it help performance? All
that kind of stuff that those shows will be done
as well. That's enough, though there's so much it's crazy.
The recovery market is through the roof. Let's spend more
time training, though. I think a lot of people spend
(35:31):
a lot of money on the recovery stuff. Spend it
on the healthy foods, spend it on the equipment, Spend
it on a coach or a book or a program
that is smart and gets you to your goals. All right,
thank you for listening. If you want to reach out,
Tom h Fit is Instagram, Tom h Fit is Twitter
(35:53):
as well. I love to hear from you, questions, comments,
Please rate the show, subscribe to the show. Whatever you
can do to connect the show greatly appreciated as well.
And you can also go to Fitness disrupted dot com
and email me through the site. There's a lot of stuff, people,
a lot of stuff to talk about, and as you
(36:14):
will hear me and my great guests say very frequently,
it depends. It depends on a lot. But my job
is to help you with your best life, to stop
wasting your time and your money on things that don't
help you achieve that. All right, thank you for listening.
I am Tom Holland this is Fitness Disrupted, Believe in yourself.
(36:40):
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. So
I gave you an eleven minute workout a while back,
(00:22):
not too long ago, and it was based on a
new study and an eleven minute workout, And because we
are living in this crazy world where we have so
many different ways to put this information out there, I
did the workout and I put it up on my
(00:43):
Instagram and it was and is a body weight only
eleven minute workout where if you look at it on
paper or if I say it out woud, I'll give
you what it is. If you didn't listen to that episode, Uh,
it's it's pretty simple, well pretty basic. It's one minute
(01:05):
of exercise, one minute of active recovery for eleven minutes.
Starts with jumping Jack's for a minute, and then you
have five exercises which include and they are pio metrics,
so they are challenging, especially when done for a minute,
jump lunges, squat pop squats, or jump squats, high knees,
(01:28):
and you do the high knees twice and in between,
and you do all those for a minute. Everything is
done for a minute and you do the active recovery,
which is just walking in place for a minute. Now,
I'm an a durance athlete. Yeah I'm getting older, but
uh I do a fair amount of exercise and a
fair amount of different types of exercise, lots of variation.
(01:53):
And after doing this eleven minute workout for Instagram for you,
because I would not have done it. Oh, burpies, by
the way, burpies without the push up. That's where you start.
So burpies without a push up, so basically jumping right,
going into a plank position and jumping up in the
air highknees twice, which doesn't seem like a lot at all, right,
(02:15):
the highknees, pop squats, jump squats, and split lunches, jump lunges,
I would argue jump lunches and the burpie are the
most challenge, especially jump lunches. Those those are challenging. Anyway,
the next day and the second day, I was still
super sore, sore. And I'm always the first to admit it, right,
(02:40):
they always have these fitness people who you know, never
wont to admit anything like that. Not me. And I'll
tell you one of the mechanisms why, Because the show
is about why you're sore and what to do about it?
Perfect topic, because the recovery market is the biggest I've
(03:01):
ever seen. It might be one of the it's got
to be one of the biggest categories right now within
the whole fitness realm. However way you want to kind
of categorize it. But yeah, so in eleven minute body
weight workout only work workout, body weight only work out
made me super sore, and I was excited by the way.
(03:24):
And I'll talk about that. Why right, So most people go, oh,
especially if their fitness people whatever. Competitive Now, I didn't
make me sore. Why did it make me sore? No,
I want it to make me sore within reason. There's
a difference between sore and pain. It's a huge difference.
But I was surprised at the level in just eleven minutes.
(03:49):
But I was happy about it. And many of you
have had this experience. You do something different, you start
working out again for the first time, you go to
a trainer and you do your workout, and generally speaking,
it's not the day after, but two days after you
(04:10):
suddenly remember what you did. And when I was a trainer,
even way back then, I still had moderation and progression
as part of my philosophy while I was still learning
and you know, getting experience. But I would often have
(04:30):
a client and you do those free orientations right at
the gym. You join the gym, you get one or
two orientations. Well that's a trainer's two shots to sell
you personal training. Generally. Why they give those out right,
I know you think it's because they want you to
get the most out of the gym. Note it's to
sell your personal training for the most part, all right.
(04:52):
So I would do that session, or even the first
session if I had a new client, and the person
would say that's not hard enough. That was you know.
When the session was over, oftentimes they'd say, oh, you
could have pushed me harder, and I say, could have,
but call me, not tomorrow, call me the day after.
And my goal was never to make them super sore.
(05:12):
That's easy. That's so easy, and it's dangerous. But topic
for another day. But that's that soreness, right, So we're
gonna talk about why. And I've done a couple of
episodes on this already, have already touched on the subject,
but gonna come up over and over again. So I'm
gonna tell you, you know what causes it. What people
think cause it, sorrow muscles, that is what actually causes
(05:35):
it as of now, right the research, what's research is
showing us. Um, I'm gonna tell you what to do
about it. And that goes to the recovery methods. And
I could have listed like fifty I think I grabbed fifteen.
Some of these I've already talked about in separate episodes,
and some I'm getting ready to do entire episodes on
(05:57):
as well, because eat and every one of them, those
recovery methods that you know so many people are selling
now in different forms and formats. People have questions about those,
all right, but I'm gonna go through the top ones,
talk about them, and then I'm gonna finish up by
telling you what science says and what you should do
(06:19):
when you're super sore or pretty darn sore after a workout,
and oftentimes it's it's counterintuitive to what you would think.
All right, quick break, When we come back, why you're
sore from your workout from what you should do about it,
we will be right back talking about that soreness you
(06:45):
get from a workout and what you should do about it,
And I did a show on lactic acid that's often
brought up right, and so if you want to go
even more in depth into the lactic acid part of this,
listen to that show. But lactic acid is what has
(07:11):
been vilified, if you will, Lactic acid has been vilified
and said that that's the cause of the soreness. Well
what they're saying is, now that's really not the cause
of your soreness. And if you're running a marathon, people think, oh,
the lactic acid build up in a marathon running low
(07:31):
level extended, Yeah, it's a long time, but it's at
a low level. There's no major lactic acid build up
for the most part. Obviously depends on a couple of factors.
But endurance training, endurance racing is not getting you to
that point the anaerobic threshold. You're going low level. You're
(07:54):
just going a long time. You're going a long time.
And so, as I talked to about in that episode,
not only are you not building up the lactic acid
that much in a type of exercise, form of exercise
like that, the lactic acid is generally out of your
system within about an hour. So those ads for post
(08:14):
marathon or event massage the day after two, get your body,
help your body get rid of that lactic acid. Unnecessary
because it's already gone, all right, So I don't want
to get too deep into that. But that's not the
culprit as far as research shows us now for those
(08:34):
reasons and others as well. And so what is it?
And it's basically two different things that leads to a
third thing when it comes especially to strength training. Right,
So you go, you do a class, maybe you do
a class at the gym or even an online class now,
(08:56):
and you're doing you are doing like burpies and squats
and push up and and maybe it's a circuit format
and there's not a lot of rest, and maybe you
are using some ways you don't have to, and then
you're sore first and foremost. It's different. That's why I
was sore, right, I was doing something I don't normally do,
(09:19):
especially the pio metrics, especially the jump lunges and things
like that, high intensity, high risk reward. Got to be
careful and the last thing I want to do is
hurt myself through my own training. So I'm very cautious
about what I do. That's I always was as a
(09:41):
trainer and with myself, so it's different. So when people
would say to me, you know, gosh, there's all these
different bar method routines and things like that, and I
try everything. I remember going into one of those bar
method type things in Connecticut and someone saying, like, you know,
(10:02):
this is gonna be easy for you. It was brutal
my body because it was different, totally different holding these
poses isometric and pulses, and just completely different training than
what I was used to. So it doesn't matter how
far I was running, how long my workouts were, even
(10:25):
how much weight, it doesn't it's different. You're utilizing your muscles,
your muscle fibers in a different way, and that's where
we start. Then, Yes, hard challenging, overloading your muscles in
a different way. Our bodies get very acclimated to these
(10:48):
stressors we impose upon it. This is why you're probably like,
if you're someone who listens to the show frequently, how
often do I talk about variation and how crucial it
is too long term success two results to our overall
health and wellness, and the more variation within certain constraints obviously,
(11:09):
but let's just leave it at variation is super important.
Your body needs to be challenged, and that doesn't just
mean overloading it with weight. It means changing the movement
patterns and manipulating those other variables that just are naturally
(11:32):
manipulated when you do something different. And so I was
not surprised that I was sore from this workout, but
I was surprised with house sore. And that was a
good thing. So you go, why, Tom, could you, you know,
reframe that as a good thing. Well, it was good,
(11:53):
and it told me, showed me that I need to
do more piometric stuff. And deep down I knew that
I know what I do, I know what I don't do,
and I know what I need to do more of.
But I was perfectly sore. You know the line I
used in my first fitness videos. I put it at
(12:15):
the in the opening credits Tom Holland's Total Body Workout
one and two and have workouts and the credits I
did myself too. I don't know, I don't even remember
what the I think it was like a power point
presentation or something, and figured out how to roll it
into the video on the VHS and the DVD. Anyway,
I said, I don't want you to be so sore
(12:37):
in the morning that you can't get out of bed. Again,
that's easy. I want you to be just sore enough
that when you do get out of bed on the
first thing you think about and tongue in cheek. But again,
it's super easy to make you super sore. But when
I get sore, it just reinforces that I need more variation.
(13:03):
And so I'm going to be doing that eleven minute
work out more because it's a perfect way for me
to do what many guys especially don't do enough of
his legs. And as we get older, plyometrics jumping becomes,
I would argue, even more important to preserve those fast
(13:26):
twitch muscle fibers, to preserve that quick response and movement
that we ask our bodies to do in our recreational
sports and our everyday activities. And that's often why we
get injured and pull muscles because we don't trade that way.
All right, So it's not lactic acid. It's a new, different,
(13:48):
novel movement exercise protocol. And then yes, it can be
more weight, it's just challenging. It's challenging in a new way.
Leave it at that, right, And I did the episode
on delayed onset muscle sore no as d O M S,
which is an acronym, right, And that basically comes down
(14:10):
to tiny micro tears in your muscle tissue. And what
science tells us is that those micro tears generally occur
during the eccentric phase of exercise, so the down movement. Right.
This is also a reason why when you run downhill
(14:35):
like the Boston Marathon. Give you a great example, Boston
Marathon is slightly downhill for the first fourteen miles fourteen
or so, and so many people, and these are experienced
runners by and large, go out way too fast, which
most people do in most races anyway. But you would
(14:57):
think Boston Marathon with the mo or you know, the
faster runners more experience, would I think this isn't my pace.
I gotta slow down. But no, you don't even notice it.
Oftentimes you should notice how fast you're going and say,
you know, I didn't train for this. But anyway, if
you go out too fast because you have those eccentric
muscle contractions, basically your quadra steps are doing the breaking
(15:20):
motion for downhills. By the time you get to those
heartbreak hills or you know, fifteen miles and then beyond
in the marathon. If you went out too fast and
you shredded your quads, as they say, you're in deep trouble.
You're in deep trouble. Who was a creative rights who.
I think it was her her first Boston ever. I
think the story is that she went out super fast,
(15:41):
got to the top of one of the hills, and
I think she quit. She said I couldn't possibly my
legs had nothing. So my point is it's the down
And this is another reason I talk about super slow,
not super slow, but going slower during your exercises, focusing
on the time under tension. So it's a double edged sword.
Right when you utilize it during exercise, it's going to
(16:05):
make you more source. So you've gotta be careful when
it comes to performance and working out. But it's generally
speaking the down phase of an exercise. So if you're
doing a bicep curl, the up phase is bringing the
dumbbells towards your shoulder. The down phase is lowering them
back down. As the muscle lengthens, those tears occur, and
(16:29):
then it's the rebuilding of those tears when you get
stronger and when you experience muscle hypertrophy. Right, all right,
so uh, not lactic acid, more delayed onset muscle soreness.
Not the first day, but the second day is oftentimes
when you feel it, that's the soreness. Right. It's a
new novel, different form of exercise, plus intensity and maybe
(16:50):
some more weight. So what do you do about it?
That's really important, right, And that's where people are making
a heck of a lot of money. So I want
to get you in the steer you in the right
direct and save your time, save your money. And we'll
do that right after this break. We'll be right back
(17:14):
and we're back talking about why you're sore from your
workout and what you should potentially do about it. Let's
get into the recovery methods. Wholly enormous market. My studio,
my home gym, my office filled with these products and
potions and powders and programs that people are selling to
(17:40):
help you recover. Now, I'm a Pollyanna if you haven't
noticed that by listening to past podcasts, which means I
tend to look at the positive side of everything. What
that says to me is hopefully more people are exercising, right,
More people are exercising, so where people are sore, where
people need to recover. So that's a good thing potentially,
(18:02):
but then with the good comes the bad. Right, there's
gonna be a lot of people trying to make a
lot of money off of this, and so I'm not
going super deep into the specifics in any one of these,
but I'm going to touch upon them all quickly and
then you can go back to a quick search if
we have questions about specific ones, and I will do
podcasts on every single one, all right, and with the
(18:24):
studies and the research. But that is an important thing
to bring up right away, is that with so many
of these topics for recovery, many of that have been
around forever, you can find research on both sides saying
it works and saying it doesn't. That's the problem. But
(18:45):
we'll go way deeper in that in future podcasts. Alright,
So recovery methods you're sore from a workout, what are they?
What are they selling you? Now? Well, that's just in
no particular order. Go through cold right, you can go
cryo therapy and go into these banks now ice baths
people have been doing forever. If you really want to
(19:06):
know the take on that. I've already done one podcast
on that with Lindsay Barra, who is Yogi Beara's granddaughter,
amazing fitness writer, super smart hockey player too, scept great
pictures of her playing hockey. But we talked about that
and how the doctor who came up with the acronym rest, ice,
compression and elevation himself said he got ice and rest
(19:31):
wrong when it comes to injuries. So we're talking about
injuries there, but you can extrapolate out much of the
science to soreness as well. So cold is one way
people deal with so were muscles and try athletes have
been doing it forever. Triathletes have been doing it forever.
(19:54):
First started like jumping in cold you know water out
West Pacific Ocean and things like that, and then ice
baths and and people swear by them. I don't like it,
so I tend to look at the research, the newer
research that says delays recovery and might even limit your
(20:15):
gains from exercise. But I don't get too deep in that.
But that's one way cold, right, And there's some of you,
I know doing ice baths and you know whim Off
method and all that stuff. Okay, We'll talk about that
more later, but that's one way. Now, there's also heat, right,
there's heat, and there's many within that category as well.
There's infrared heat. There's so many different types of heat
(20:39):
to apply to your body to recover from sore muscles,
And that's a common question. People go, should I put uh,
you know? And again we go back and forth injuries
and soreness. There's a fine line. I'm talking about sore
nous here, not like a bruise or something like that,
just being super sore from exercise. But people still ask
should I put cold on my sore muscles? Should I
put heat? Totally opposite right approaches. But then there's the third,
(21:01):
which is contrast therapy, which is both right, put some
cold on for a little while, put some heat on
for a little while, and alternate back and forth. I
did iron Man, South Korea twice is Jeju Island, and
when I went back the second time, I specifically booked
the same hotel because it had the greatest spa I've
(21:22):
ever been in. It's part of the hotel, and one
reason I loved it so much is they had within
the locker room the gym right in the building. They
had a freezing cold plunge pool indoors, then a lukewarm,
and then like ridiculously hot, and I would alternate between
(21:43):
the three. And they also had a sauna and I
would go in there. I'm gonna get way ahead of myself.
It felt good. What was it doing physiologically? Was it
helping me recover? You know from all the training I
had done up until that point, It didn't madder. It
felt good to me, you know, going from the cold
(22:04):
to the hot and back to the cold and alternating.
All right, so that is another potential way contrast therapy.
Then there's your end SAIDs right, your non steroidal anti
inflammatory drugs. These are medicines, right, So we'll get into
the over the countertype medicines right, widely used pain relievers
reduce inflammation. This kind of goes back to the arguments
(22:29):
the research against cold and what they're saying is that
you actually want that inflammation. You want the body to
go through the normal process. I want to suffer a
little bit. And what Lindsey talked about though, is you know,
if you're a professional athlete who has to feel better
for the next game or the next whatever event, it's
(22:53):
a different story, but end SAIDs another way, pop some
and said tablets whatever, and do it that way. Then
there's massage. You're super sore, go get a massage. Right,
there's research on both sides, both sides. First it was
lots of good research that said it helps. Then there
(23:14):
was research that said no, doing that was impeding the
blood flow in a negative way. And I recently saw
some more recent research that said back to no, it's good.
We'll get deeper in that in a separate podcast, but
that's yet another way. And then there's the self massage. Right,
there's foam rollers all the rage. There's the you know,
(23:37):
stick type roller type things that you can just kind
of need out your muscles as well. Feels well. I
was gonna say it feels good, but like if you
have a tight I T band and you get on
a foam roller, doesn't feel good. It's brutal. And so
there's a whole argument there, And I love the line
to to start that debate is do you treat pain
(23:58):
with pain? There's certain people that love to do that.
I'm not one of them. And by the way, when
I go to get a massage, which is uh infrequent,
probably should do it. I don't know, based on whatever
research you believe in, and look at how you feel. Uh.
If I do get a massage, it's it's not that
(24:19):
painful one. You know, there's two kinds basically, the ones
where you enjoy it and it's just pleasurable, and then
the ones where people want you're digging in and and
doing the you know, trigger point type stuff. There's a
debate about that. All right, let's keep going though. Stretching
in and of itself. There's now stretch gems or whatever
(24:41):
you wanted, stretch boutique labs I think that's the name
of one stretch lab. So you can go in and
get stretched by someone else, so you can stretch yourself.
So it's like massage, right, you get massage by someone else,
or you can do it yourself with a foam roll
or some other type of device. Same thing with stretching.
You can stretch yourself. Does that help with sore muscles?
(25:01):
Is research that says it does, But it all comes
down to how you feel again jumping way ahead, but
you could do that too, So they're now monetizing that.
Go get stretched, listen, not a bad thing to get stretched, right?
Does it help with the sore muscles depends on you. Right,
(25:23):
then we got compression clothing. Wow, this started way back,
you know. And again I remember with triathletes, originally started
with you know, diabetics and the calf sleeves to help
with blood flow DVT, especially while traveling. And then they
started saying, hey, this could help with performance both pre
during and after. Right, so you go to certain races
(25:46):
you see people a durance athletes walking around with the
calf sleeves on, with full body you can get you know,
entire lower body compression gear upper body, so you can
get full compression your whole body. And the was a
time kind of pulled back a little bit. You see
it occasionally, but iron Man races, marathons and stuff, people
wearing them. It still happens, not as much as there
(26:10):
was a huge kind of boom for a couple of years.
Pulled back a little bit, but still exists so pre, during,
and then post, and a lot of people love to
put it on after I'm one, especially when I travel far.
You know, I'm in New Zealand or Malaysia or somewhere
doing an iron Man the next morning, putting on tights
underneath sweats and I'm not that guy. Uh to those
(26:33):
of you who are you know, and I have some friends,
it's not me. It's a style choice, right, But it
feels good, especially on the plane, especially when I have
a quick turnaround after an event and have to jump
on a plane. Wearing that gear feels good. Does it
help me with the soreness? Does it you know, speed
up the process? We can debate that, and now what
(26:55):
are they doing? So we went from compression clothing to
compression boots and full legs. Right, you can have your
full both legs in compression boots. And what it does
is the more expensive they are, get a thousand bucks
and more easily you can inflate different parts of your
leg differently. And what are they saying? Blood flow, recovery performance.
(27:22):
You know. Now, if you put these on right after
a hard hard like you know CRP bike race where
you did build up lack of acid and put them
on right after, we could start debating again if that's
going to help remove some of the lactic acid. But
there's easier ways I will get to. But people love
(27:43):
them and they feel good, and you go to expose
you know again, endurance sports, whatever sports now and these
guys are there. I don't own a pair. I have
the compression here, which I truthfully don't even wear that
frequently anymore either. All right, then we can get into
holy smokes, the topical creams and gels and potions. My
(28:05):
mom was a big Arnica person. You know, there's a
lot of CBD products now that you put on. You've
got the cold, you've got the hot, you know, creams
and everything as well. So back to where we started,
cold or heat or both. Then there's even oral supplements
and powders. I had a question I just answered on
a Listener mailbag episode where someone was talking about or
(28:28):
asked about green powder and how was touted to help
with recovery. Mm hmm. Anyway, let's get right to it.
If you think it works and it feels good, more
power to you. There's only two caveats I have with that.
(28:48):
How much it costs. Let me give you three. Actually
I have to, but third actually fleshes it out a
little more of the second one. How much it costs,
how much time it takes? And then does it take
time away from you doing what you should be doing,
Which are the final couple of things I will give
you that's it. Listen, if you have lots of money
and you want to buy those boots and you want
(29:10):
to you know, get a contrast bath or you know,
some kind of ice bath machine. There's so many different
products that I'm trying to not give you brands and things. Hey,
it's about your money and what you like spending it
on and doesn't make you feel good and if it
(29:31):
keeps you training and doing your exercise, and it's kind
of motivating because I've talked about like buying supplements and
and different products as long as they don't hurt you.
A lot of times they just it's part of your
plan and you feel it's control. And tray athletes especially,
they're all about control. You know, here's what i'm gonna eat,
(29:52):
here's gonna be my workout. I'm gonna you know, I'm
gonna wear my fit tech and i'm gonna look at
my metrics and i'm gonna put my boots on after
and I'm gonna take my recovery during and hey, if
it's a lifestyle, more power to you. But I'm gonna
give you the science, right and we're gonna go way
in depth on all of those topics at some point,
Like I said, I've already done a couple, but I
(30:13):
want to go super in depth with all of them.
So that's for another day. But let's do the other
considerations and then what science says. All right, price and time.
As I said, variation back to where we started. You
want to recover. Don't do the same thing over and
over again. May sound like a weird topic to be
(30:37):
bringing up with muscle soreness and recovery. But when you
do the same exercise that you love so much, and
that's it, that's a problem, which is counterintuitive. I said,
you know, it's something different that makes you sure, yes,
But when you need to recover and you do low level,
(30:58):
that's going to help. So that's where it's counter and tuitive. Okay,
So that's what's going to help. Is you want to
do something so when those people would come or you know,
text me, I just did a new workout, time I
can barely move. What should I do? And oftentimes that's
what you think you should do, is just sit on
the couch and do nothing. No, you actually want to
move low level, walking, swimming, riding a bike, you know,
(31:23):
indoor bike, but super low intensity will help the recovery
will help with the soreness oftentimes. Okay, so counterintuitive when
you're so sore, maybe you worked out with a trainer
who pushed you too hard. Move right the rights the
rest part we now say no. It's like when you
(31:46):
get uh surgery years ago they said do nothing. Now
they're like, no, move right away as soon as you can. Right, So,
low level activity, cross train. You know, if if you
if you did a leg work out like I did
where I got super sore getting on a bike as
(32:06):
I said, and going low level, you know, it doesn't
have to be long. Shouldn't be long, loosens you up.
Gets back to that term, right, that will help loosen
you up. And yes, if you're sure you want to
rehydrate and refuel that was it gonna make you less sore. No,
(32:28):
let's just leave it at that. But you want to
refuel and rehydrate. So it's important right that you get
the energy back in. You have micro tears in your muscle,
which means it's going to rebuild. You want the protein.
I did the show on the metabolic window. You if
you did a hard workout where you sweat it out
a lot of fluid and electrolytes. You want to replace that, So, yes,
(32:50):
that will help you recover soreness. Is it gonna help? Well,
it's all connected, but you know, there's not a lot
of direct research to you know, your refueling meal helping
decrease feelings of soreness. It's just a good idea and
part of the whole process. After and finally, after you
(33:11):
move and loosen up, it's rest. It's rest. You know.
Those are the greatest forms of recovery, is refueling, putting
stuff back in healthy foods, hydration, stretching, moving and the
you know, the low level activity is a form of stretching, right,
(33:35):
but functional dynamic stretching movement, and then letting your body recover.
You beat it up people, your tour muscle fibers, and
that's why we need twenty four hours between working the
same body parts to let those muscle fibers repair themselves.
(33:56):
All right, So time refueling, moving, mixing it up and
as I started a whole show by saying, evaluating what
you need to do. Why are you that sore? Did
you go too hard or you not doing that enough?
Like I know about myself, more pliometrics for me be honest,
(34:22):
but don't hurt yourself, right. There's a fine line between
being you know, that's super sore and getting hurt. Right,
And when you do things like plyometrics high risk, you
have the higher likelihood of injuring yourself within that workout.
So just be smart, all right, And it's whatever works
(34:45):
for you. If it feels good, it said James Taylor lyrics.
If it feels right, don't think twice. Just think about
how much it costs. Is it taking time away from
you doing something like going for a walk. Are you
doing instead right? Are you doing something that is preventing
you from loosening up and feeling better? All right, there
(35:10):
you go, and we'll get into all that stuff. Does
compression clothing help during events? Does it help performance? All
that kind of stuff that those shows will be done
as well. That's enough, though there's so much it's crazy.
The recovery market is through the roof. Let's spend more
time training, though. I think a lot of people spend
(35:31):
a lot of money on the recovery stuff. Spend it
on the healthy foods, spend it on the equipment, Spend
it on a coach or a book or a program
that is smart and gets you to your goals. All right,
thank you for listening. If you want to reach out,
Tom h Fit is Instagram, Tom h Fit is Twitter
(35:53):
as well. I love to hear from you, questions, comments,
Please rate the show, subscribe to the show. Whatever you
can do to connect the show greatly appreciated as well.
And you can also go to Fitness disrupted dot com
and email me through the site. There's a lot of stuff, people,
a lot of stuff to talk about, and as you
(36:14):
will hear me and my great guests say very frequently,
it depends. It depends on a lot. But my job
is to help you with your best life, to stop
wasting your time and your money on things that don't
help you achieve that. All right, thank you for listening.
I am Tom Holland this is Fitness Disrupted, Believe in yourself.
(36:40):
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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