210. How to Build a Training Week You'll Actually Repeat (Training Series, Part 1)

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Welcome to Medicine Redefined.

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I'm Dr. Ultima Sharajah.

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And I'm Dr. Darsha.

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Let's put the hell back in healthcare.

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Most people who train consistently can tell you what they did in the gym today, but far fewer can tell you what their week is designed to build.

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And that gap matters.

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It's easy to gravitate toward the training we enjoy, whether that is lifting, running, or a class that we never want to miss, and to assume that it's covering all of your bases.

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But often it doesn't.

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Meanwhile, much of the conversation about fitness focuses on details such as how close to failure to train or which program you must follow for optimal gains before the basic structure of the week's in place.

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This episode begins a five-part series on how to program your training with one goal, a practical framework for deciding what belongs in your week.

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So over the next five weeks, Darsh and I will cover the training week as a whole, then strength, cardio, speed and power, and lastly, mobility and stability.

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In this first episode, we outlined four training qualities, three questions to ask before writing a program, and a sample week for people who already train, along with how to adjust it when life gets in the way.

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Darsh discusses his preparation for High Rocks, and I share how I've adopted my own training around surgeries and joint limitations.

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Welcome.

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If you're a high performer who wants a clear plan for longevity, performance, and staying active with fewer setbacks, and you want to work with me directly, you can book at refininghelprx.com.

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All right, let's jump in.

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Darshan Shah, what is up?

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Not much, man.

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How you doing?

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I'm excited.

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I'm excited.

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I'm actually...

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A lot of our conversations recently have been about the concern for AI.

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And I'm actually tempted not to talk about this because I just read Cal Newport's newsletter about how another anthropic engineer resigned and how they're going to kill millions.

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I didn't read the newsletter, but I did see the headline come out at least.

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Got it.

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Well, as tempted as we are, we're not going to talk about that.

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We have an agenda, we're going to stick to it.

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And it's a tall task asked to us by a listener and a colleague, and I respect him a lot.

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And I thought that this would be a good way for us to touch on this systematically.

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And so a listener has asked us to cover our approach to training and inquired more about what they meant by that.

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They wanted us to cover endurance, mobility, aerobic capacity, speed, and running in general.

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And

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That sounds like a lot, of course, and I was overwhelmed.

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But really, as I thought about it, I realized it's really one question.

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It says, what belongs in my week, maybe a comprehensive week?

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And how do I make all these things fit?

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Right?

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Where this...

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Most of us are maximizers and shifting to be satisfizers.

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And I think that the timing is actually quite good for this question because this spring, the American College of Sports Medicine published its first major update to the resistance training guidelines since 2009.

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So it's 17 years in the making.

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And it's one of the clearest messages.

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That's going to bother some people, especially those who are influencers of social media, and this is where they make their money.

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So today, maybe we'll start off with talking about what that paper says and what are the four qualities and questions to ask before you write your week.

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And we get to even touch on what your current program looks like, what my current program looks like, how do we build it, how do we think about changing it?

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What are some of the guardrails we built on when the program breaks, not if, when it breaks?

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And so this is going to be episode one of five, we thought.

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And we'll build on some of those core components of a comprehensive training program.

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And what do you think about that?

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Sounds great, man.

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I think this is going to be super, super valuable, not only for listeners, but also for myself.

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I mean, I'm also a trainee junkie, but I don't have the qualifications you do when it comes to kind of how you learned about this throughout your career.

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So I learned from you and I'm sure the guests are as well.

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I appreciate the guests or the listeners.

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Yeah, maybe guests.

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But I think that what we could also do is we could maybe shout out some fitness professionals that have either been guests on here or the ones that we like to extract some of this knowledge from.

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Because again, yes, I have a background in this and I do enjoy doing this a lot.

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I use exercise as medicine all the time.

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But there are people who have, again, domain level expertise much deeper than I do refer to from time to time.

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First, let's talk about this ACSM paper.

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For those who don't know, the American College of Sports Medicine is probably the most important parent academy when it comes to bridging the gap between rehab and performance, something both you and I are passionate about, right?

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And it does put out positional guidelines for both medical literature as well as true training

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But if you are more in the performance-based aspect, you might look at the NSCA or something with respect to that.

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But I think ACSM does a pretty good job.

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And so it publishes Position to Stand.

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This is the first major update, as I mentioned, in the last 17 years.

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And it's not just a panel of experts giving opinions.

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This is an umbrella review.

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So what that means, it's a systematic review of other systematic reviews, right?

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And so it's 137 of them, mostly built on randomized controlled trials in healthy adults.

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And the big finding was that...

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It's not that details don't matter.

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It's that we tend to persevere the details too much, right?

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And so the big finding is that the resistance training itself reliably improves strength, muscle, power, gait speed, balance, and how fast you can get out of a chair compared to not doing it.

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Shocker.

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Any exercise is better than no exercise, right?

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But everything else is actually second order.

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And that's, I think, the main headline for most people.

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That being said, I think people who are probably listening to this and this colleague of ours who had the question, they want more than that.

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So let's get into the second order stuff.

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So this is where people have been arguing for 20 plus years.

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They still do this more than ever.

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And so for most people, training every set to failure they looked at, choosing machines over free weights or running on complex periodization schemes doesn't consistently produce better outcomes.

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Yeah.

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which I know is going to be sour for some people to taste because that's exactly where the sexy stuff on social media tends to sell.

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So let me take those one at a time.

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So training to failure is the first one.

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As the paper says momentary muscular fatigue, that's how they describe it.

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It's no consistent added benefit for strength or size compared with stopping a couple of reps short.

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So that's the big one, right?

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There's a whole culture built around grinding out every last rep. A couple of people that I do follow, that I do respect, they're talking about high intensity programs.

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And whether it's low volume or high volume, taking reps or sets to failure

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is going to allow us to maybe make more efficient gains, right?

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Efficiency is something that we really find interesting.

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And so the next one is machine versus free weights.

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I don't find this to be as much of an argument, but I think in the era of functional training back in the day, I guess even High Rocks, is it the one that you brought to my attention, right?

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This might be another thing that people are getting into debates, but neither one, according to this paper, was constantly better for strength.

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or for muscle size.

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And they said the evidence wasn't good enough to call it between the two.

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So what does that say?

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To me, it says pick whichever lets you train safely, add weight and progressively over time and continue showing up.

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I think that's going to be ultimately the thing that I'm going to reinforce that I continue reinforcing is when you have such variability in the literature,

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We want to pick the implement or the tool that's going to allow us to reliably show up over time.

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Consistency is going to beat anything over just decades of training time.

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And then periodization, right?

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This is something that I really value.

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I know you do as well.

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We've talked about this here and there offline and online.

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But what this is, for those who don't know, it's a fancy word for planning your training in phases, right?

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Both micro phases and macro phases.

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What turns out, again, it didn't really improve muscle size.

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And for strength and power, the evidence wasn't sufficient enough to decide either way.

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So it's really equivocal.

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And so the honest line is it's not required for most people.

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I'm not saying that it doesn't work.

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It's just that it's not required, right?

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And so those are some of the differences.

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Any questions on that before I continue to do it?

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Do you want to talk a little bit about RPE?

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Because I think that's something that I'm seeing more and more a lot of fitness influencers talk about, but I'm not sure if the listeners may understand what that is.

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Because when you say two reps before failing, I think a lot of people think they're actually at failure, but they're not really hitting that RPE of 10, maybe.

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Well, what you describe right now is RIR, reps and reserved.

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So let me see if you take a crack at it, and then let's see if I can add any value to that.

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I guess, what do you use?

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And then how would you describe it to somebody who didn't really understand?

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Sure.

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So I typically use RPE, rate of perceived exertion, right?

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So if I'm trying to hit, let's say...

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close to failure, but I want to go one to two reps right before failure.

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Then I'm hitting an RPE of eight to nine, which would also be a reps in reserve of one to two because I could have two left.

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I think what I see for most training plans, I think if people were to like follow Jeff Nippard or download some of these PDFs online or whoever they might buy from, I think they are typically going to see RPE.

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which is your rate of perceived exertion, which is, again, that or IR are kind of inverses of each other.

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But anything I missed there, feel free.

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No, I think you nailed it.

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What I have found, and I think some of the coaches that I tend to...

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the work that I follow, will say that from a coaching perspective, RIR is a little bit better because the studies will also show it depends on where you are in your training journey.

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If you are a beginner or intermediate lifter, you constantly underestimate

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what your rate of perceived exertion and what that quote unquote failure actually is.

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So what they'll do is in these studies, they'll take beginners or an immediate lifter, then they'll say, I want you to go two reps shy of failure.

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And then they'll get them to that point and they'll say, okay, now you got to push.

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And turns out that these people tend to have another five or six left actually in the tank.

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until true failure.

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So you really have to have a long enough training age to recognize what true failure truly is.

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So then RIR tends to be something that's a little bit more, is something that people can wrap their mind around a little bit better.

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Say, hey, could you have done two more reps?

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Could you have done three more reps?

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And it's like, no, I really felt like that.

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Again, that also isn't as accurate for beginners and intermediate lifters, but probably advanced lifters are much better.

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better when it comes to a true RPE and RIR.

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So I think that from a coaching perspective, people can wrap around their mind what RIR is.

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If you really look at it as inverse, then maybe you're really using both.

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But yeah, I think you nailed it in terms of the explanation.

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So RPE, you're saying you're at 80% or eight or nine out of 10.

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I think people should understand that there are multiple ways that people use RPEs.

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What you're using on a scale of one or 10, RPE from

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The medical context, if you've done a Bruce protocol where you're actually doing either a VO2 max test or you're doing a stress test, it's going from 6 to 20.

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I don't know why it starts at 6, to be honest with you.

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Is it like some data logarithmic stuff?

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Like some weird thing.

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I think it's called the Borg scale.

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You could quickly...

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do a Google or chat GPT for us right here, perplexity maybe.

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But yeah, it starts at six to 20 and 20 is like the absolute mass exertion.

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You cannot sustain that for prolonged periods of time.

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And so that's, they just point to it and you just, you point on the actual scale.

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Coming back to this ACM paper, right?

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So it sounds like a lot of what they said, it's nothing matters, nothing matters, just grind at the basics, do it over time.

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But I don't think that's really the message that I took away from it.

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I think the message that I take away from it, and I should say that,

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These studies really looked at those beginners and intermediate people.

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That's not you.

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That's not me.

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Probably isn't going to be a lot of people listening to this.

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And so I think ultimately what matters is really depends on the goal.

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And that's really where I like to start when somebody is talking about, hey, can you help me set up a training program or when I'm looking to set up a training program and I'm periodizing.

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So if the goal is strength, then what they do talk about is that heavier loads, at least 80% of your run max, so this would be RP of eight, exactly how you said.

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at least two sessions a week through full range of motion, two to three sets, and putting the more important lifts that are going to be more neurologically taxing earlier in the session is the way to go.

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If the goal is muscle size, your total weekly volume matters, roughly 10 or more sets per muscle group per week.

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This is not a new concept.

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People like Mike Isertal and who else?

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I think Dan Goh.

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And a lot of these other performance coaches online have talked about this as 10 to 20 sets is where you want to be.

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Turns out that even less than that can matter depending on your intensity, but I digress.

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The other interesting thing is the frequency on its own didn't act much more once volume was matched.

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So two to four days, really two days minimum is really what's okay as long as the total weekly volume is minimum 10 sets.

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Now, if your goal is power, which we're going to spend a whole episode on, that's going to be episode four, moderate lows, 30 to 70% of your one RM, one rep max, moved with intent, fast intent at low to moderate volume.

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And one thing, again, like I already talked about, right?

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This is not people new to lifting.

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And so if you've never really touched a barbell or you're just getting into it, the message is just start and don't overthink it.

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Right.

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What can you do consistently show up and just move some weight and you're going to be OK?

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So that's the frame for this whole series is we want to focus on the basics.

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Simple things do matter as you get more advanced and you build more training age.

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Then you can start looking on or focusing on the specifics over time.

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Perfect.

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I got nothing to add to that.

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You got nothing?

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Nothing.

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I'm killing it.

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You got it.

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No, I love it.

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And I guess my question here for you would be is, what are your thoughts about the periodization piece?

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I know you and I have talked offline about it, but do you want maybe either share what your current thoughts on this is?

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Is that something you're looking at?

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I know you've been playing a lot of tennis.

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So is this a time for you to talk a little bit about what your training looks like?

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Yeah, I think, so let me start with the periodization.

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I think I was doing a lot more of it prior, I would say in the past five to 10 years, definitely when I really started getting more into lifting, probably around 18 in college.

210
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Prior to that, where sports kept staying athletic and then really started hitting the weight room and then learning all the principles that we're talking about.

211
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At that point, periodization, I was really just learning from bodybuilding.com, Jim Stefani, just going through different training programs and realizing that, oh, these guys in a 12-week program are breaking it up into three, four-week phases, right?

212
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So one phase might be getting the muscles adjusted per se, right?

213
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And you're doing higher reps, let's say.

214
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Then the next week, you might do more like German volume training and you're doing a lot more sets with lower weight.

215
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And then for that last phase, you might be doing drop sets and you're changing up the program.

216
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And I know back in the day, they used to say like P90X, you want to create quote unquote muscle confusion, which I think has now been debunked.

217
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But what periodization at least allows in the micro phases and macro phases is that it does give your muscle different mechanical tension, I guess, throughout.

218
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that 12 week.

219
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So within like those 12 weeks, I would even have different training.

220
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And then after those 12 weeks, let's say I was trying to put on a lot of muscle.

221
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Well, in the next 12 weeks, let's say I want to do more like kind of fat loss.

222
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So maybe the training stays the same, but I'm adding more cardio and I want to add and build my aerobic base.

223
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So I do that for another 12 weeks.

224
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And then I'm just based on what my goals were and how I wanted to look aesthetically or if I were trading for anything at that time, I really wasn't.

225
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It's not until now that I'm doing High Rocks that I really have revamped the way I've been trading.

226
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So now since High Rocks is in about a month or six weeks,

227
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My training has really been all over the place because it's tough.

228
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I mean, now that we're in our 30s, I'm also thinking about, do I really want to train for something specific or do I want to train mainly for longevity and then add a little bit of sprinkling to that specific thing, which is now high rocks.

229
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So like you said, played a lot more tennis.

230
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High Rock specifically, I'm doing about two to three straight training sessions a week.

231
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I'll usually split that as a lower body, upper body, and then like a kettlebell workout.

232
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I'll play tennis once a week, maybe twice a week.

233
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And then I'll do a zone two run with recovery.

234
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And then another day is like a High Rock simulation, which is more threshold training.

235
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So I'll pretty much do that until High Rocks.

236
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And then...

237
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Depending on how I feel, I might continue something similar to that.

238
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I'm expected to probably lose some muscle mass coming up to high rocks because the cardio is very important and that's something I need to build more on.

239
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So once high rocks is over, I'll probably cut back a little on the cardio, still continue with maybe some threshold training because, I mean, I just enjoy sprinting.

240
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I enjoy that kettlebell workout while getting that sweat heartbreak going up.

241
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But incorporate a little bit on maybe another day of strength training in the week.

242
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And that's more your zone five that you're describing right there.

243
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Correct.

244
00:17:04.621 --> 00:17:04.841
Yeah.

245
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Zone four, five for that threshold.

246
00:17:06.102 --> 00:17:06.242
Yeah.

247
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No, I love that.

248
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Okay.

249
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I'm going to do mine, but I'm going to do it towards the very end.

250
00:17:10.623 --> 00:17:11.704
But that's actually really good.

251
00:17:11.964 --> 00:17:18.467
It's actually because you're touching on pretty much all of the important qualities that we want to see.

252
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So before I get into the four qualities and tee this up for people in terms of how we're going to break this down over the next couple of episodes, five episodes, including this one.

253
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I do want to caveat this because I think that I've emphasized that simplification is everything.

254
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I don't want to oversell simplify because I think sometimes people will say, listen, simplify means that I can just coast.

255
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And that's not what I'm saying, right?

256
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I'm saying you don't need to train to failure.

257
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You don't need to periodize, but that's not permission to coast.

258
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What it is that simplification is...

259
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It's you have to stop treating complexity as the entry fee to not doing something.

260
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And that's the whole point.

261
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So if you've never done something, just go ahead and get in it and you're going to see benefits like the most gains, newbie gains, as they say, that's going to be amazing.

262
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You're going to feel great.

263
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And then as you get more advanced into your training, things get a little bit harder and you do have to complexity.

264
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That's where the quote unquote muscle confusion comes on.

265
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Right.

266
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But.

267
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Complexity isn't all of the program at that point.

268
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Complexity, you've earned it at that point.

269
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And that's one thing I want to say.

270
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The other one quick note on the evidence that we've talked about from this ACSM paper, because we're going to come back to this across the series when we talk about the different domains, is when the outcome is strength, muscle, or physical function, we often have randomized training trials that we can look at.

271
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So you can put people in a room for 12 weeks, depending on the training level, whatever it might be, and you can measure it.

272
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You can put size, all that kind of stuff.

273
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When the outcome is mortality and morbidity, much of that evidence is coming from long term observational cohorts.

274
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In fact, that BJSM paper that we talked about, which turned out that tennis actually was probably the best thing for longevity, right?

275
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That was an observational cohort because you can't randomize people to 30 years of exercise, right?

276
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So both of these types of studies are useful.

277
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They're just answering different questions.

278
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And they're also carrying different kinds of uncertainty.

279
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We're going to plant this in your mind right now and we'll come back to it.

280
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So how long you live and what your body can do are different questions and different outcomes.

281
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I'm really passionate about that.

282
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I've talked about the concept of having capacity.

283
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That's really what physiatry is.

284
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If you focus on function, we love that.

285
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And finding out about one doesn't automatically tell you about the other, but it is a strong enough signal.

286
00:19:30.667 --> 00:19:32.688
Anything to add to that as a fellow physiatrist here?

287
00:19:33.356 --> 00:19:33.657
No, man.

288
00:19:33.777 --> 00:19:34.559
I think he nailed it again.

289
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You're on fire.

290
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Awesome.

291
00:19:36.645 --> 00:19:36.825
Awesome.

292
00:19:36.845 --> 00:19:38.169
This is why you're here as my cheerleader.

293
00:19:38.530 --> 00:19:38.870
That's right.

294
00:19:38.890 --> 00:19:39.051
Um,

295
00:19:40.180 --> 00:19:41.401
So four qualities, right?

296
00:19:41.441 --> 00:19:43.261
So aerobic fitness, you've touched on that.

297
00:19:43.561 --> 00:19:45.702
Cardio, you refer to as that aerobic capacity.

298
00:19:46.162 --> 00:19:49.644
So what this buys you is the sustained effort, which you need for high rocks, right?

299
00:19:49.924 --> 00:19:55.966
And tolerating harder effort in real day to day, cause I want to give really tangible examples of what that might look like for people.

300
00:19:56.046 --> 00:19:57.727
This is the ability to walk up hills.

301
00:19:57.807 --> 00:20:02.389
If you want to go to Switzerland and you want to have a great time, the Alps, that's what that's going to look like.

302
00:20:02.409 --> 00:20:04.850
This is the ability to take stairs in case the elevator is not working.

303
00:20:05.250 --> 00:20:07.391
This is being able to play longer with your kids.

304
00:20:08.231 --> 00:20:09.312
Strength, right?

305
00:20:09.572 --> 00:20:13.753
This is your ability to produce force and keeping muscle over time.

306
00:20:14.114 --> 00:20:15.554
What does that look like in real day to day?

307
00:20:15.994 --> 00:20:23.638
Carrying luggage when you're traveling, picking up your kids, carrying groceries inside, getting up from a low chair or even the toilet.

308
00:20:24.575 --> 00:20:24.975
power.

309
00:20:25.436 --> 00:20:28.539
So this is your ability to produce force quickly.

310
00:20:28.979 --> 00:20:30.440
What does that look like in real life?

311
00:20:30.660 --> 00:20:33.283
This is you might trip over something and you quickly catch yourself.

312
00:20:33.723 --> 00:20:37.146
So getting that foot underneath you, sometimes taking two stairs at a time.

313
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Maybe you're walking up to the elevator and it's about to close and you're going to run and try to catch it.

314
00:20:41.610 --> 00:20:47.355
or quickly sprinting through the terminal because you are missing flight, something that I'm doing pretty much all the time.

315
00:20:47.975 --> 00:20:50.477
And then last but not least is mobility and stability.

316
00:20:50.817 --> 00:20:54.961
I don't want to say most important, but oftentimes people will say this is going to be the basis of everything.

317
00:20:55.721 --> 00:21:01.366
So this is range that you can reach and control that range at end ranges, right?

318
00:21:01.386 --> 00:21:04.668
So it's something that MagShake way back in the archives talked about this.

319
00:21:05.189 --> 00:21:10.833
In real life, this is being able to reach overhead, go for that shower head, reach for the cupboard, and go for that shower head.

320
00:21:11.013 --> 00:21:16.756
Stepping downstairs when you're descending, maybe walking down the porch, turning without wobbling and losing your balance and falling.

321
00:21:17.636 --> 00:21:25.440
And like all of this matters individually, but it's also important to know that one activity can train several of these.

322
00:21:26.627 --> 00:21:28.668
insert your kettlebell workout that you were talking about, right?

323
00:21:29.128 --> 00:21:31.329
For instance, running trains aerobic fitness.

324
00:21:31.549 --> 00:21:35.071
It's training some power, but it's almost training no upper body strength.

325
00:21:35.591 --> 00:21:40.373
So if that one activity becomes your whole week, you've got a hole in your training.

326
00:21:40.933 --> 00:21:48.096
And that's not necessarily a moral failing, but it is important to audit your program to recognize where the gaps are and how do we fill that gap in.

327
00:21:49.137 --> 00:21:49.717
Any thoughts on that?

328
00:21:50.800 --> 00:21:56.164
Yeah, no, I think what's super important is what you nailed, how I think a lot of people gravitate towards what they love, which is awesome, right?

329
00:21:56.184 --> 00:21:58.625
Because that's like the head start, but the gaps is what's important.

330
00:21:58.705 --> 00:22:01.627
So like you said, those marathon runners, that's really big now, the run clubs.

331
00:22:02.027 --> 00:22:06.531
So a lot of people think, oh, because I'm getting my endurance and yeah, I'm building leg strength, I'm good for the week.

332
00:22:06.611 --> 00:22:07.651
But you're right.

333
00:22:07.731 --> 00:22:14.556
I mean, there's so many other things that I think people need to focus on too, that can only help them overall with their quality of life.

334
00:22:15.592 --> 00:22:16.592
Yeah, no, I love it.

335
00:22:16.632 --> 00:22:21.654
And it's important to also acknowledge that sometimes that trade-off is worth making, right?

336
00:22:21.754 --> 00:22:25.656
If you are training for a marathon, then that makes sense.

337
00:22:25.736 --> 00:22:26.576
It's that short-term goal.

338
00:22:27.016 --> 00:22:30.057
Like you just said, you said, hey, listen, right now I'm going to lose some muscle, man.

339
00:22:30.077 --> 00:22:35.819
You acknowledged it up front and that's okay because right now the goal is because this is the limiting factor cardio is going to be.

340
00:22:35.859 --> 00:22:37.000
And so that's okay too.

341
00:22:37.440 --> 00:22:40.601
I think a lot of time, to your point, I mean, people do run clubs for a variety of reasons.

342
00:22:40.701 --> 00:22:42.102
I don't know because you're never going to catch me with one.

343
00:22:42.662 --> 00:22:43.062
But...

344
00:22:43.502 --> 00:22:48.885
I imagine my understanding is that there's a collaboration, there's camaraderie, there's social connection, all that kind of stuff.

345
00:22:49.045 --> 00:22:52.487
But if that's your only exercise and you're like, oh, I want to be healthy long term.

346
00:22:53.127 --> 00:22:55.168
Well, let's define what that truly means.

347
00:22:55.188 --> 00:23:04.353
And healthy long term, when you look at these morbidity mortality studies, when I talked about capacity and also just lifespan, well, that that looks like a lot of things, because if you're you're.

348
00:23:05.093 --> 00:23:08.378
cardiopulmonary system is rock solid, but you fall and break a hit.

349
00:23:09.280 --> 00:23:10.542
That's going to deteriorate pretty fast.

350
00:23:10.582 --> 00:23:11.904
So we'll come back to that.

351
00:23:12.265 --> 00:23:12.665
Sorry, go ahead.

352
00:23:13.086 --> 00:23:14.188
No, I was gonna say, let me ask you this.

353
00:23:14.408 --> 00:23:16.512
This isn't biased towards one gender or anything, right?

354
00:23:17.487 --> 00:23:19.208
No, I mean, to my knowledge, no.

355
00:23:19.328 --> 00:23:30.754
I think we can probably talk about anecdotally where our experiences, but this study, to my knowledge, no, I looked at it, or at least the umbrella of systematic reviews, they give general guidelines towards everything.

356
00:23:31.454 --> 00:23:37.517
We will probably, again, anecdotally, we'll talk about how certain genders probably will tend to gravitate towards those.

357
00:23:37.577 --> 00:23:45.201
I'm curious to get your experience too, because you do live in Tampa, where the weather is better, so people are out a little bit more in run clubs.

358
00:23:45.541 --> 00:23:47.222
Have you ever been part of a run club, by the way?

359
00:23:47.242 --> 00:23:47.302
No.

360
00:23:47.542 --> 00:23:52.103
When I first came, yeah, but for the exact reason that you said, like the social blast bag made some friends during it.

361
00:23:52.223 --> 00:23:54.624
So that was really just, and I had so much free time.

362
00:23:54.644 --> 00:23:55.424
So I was doing two a days.

363
00:23:55.724 --> 00:23:57.545
I've been doing the wrong club and then I lived.

364
00:23:58.885 --> 00:24:00.265
Getting to the outstanding questions.

365
00:24:00.285 --> 00:24:06.387
So before I, like I said, before I write a week for anyone, including myself, there are three main questions that I like to ask.

366
00:24:07.208 --> 00:24:09.169
And question number one is, what do I want to improve?

367
00:24:09.629 --> 00:24:11.150
And I mean specifically, right?

368
00:24:11.170 --> 00:24:14.011
Let's define the objective, define the outcomes.

369
00:24:14.531 --> 00:24:16.672
Is it, are we getting in shape is not an answer.

370
00:24:17.653 --> 00:24:19.453
Is it hiking without stopping?

371
00:24:19.533 --> 00:24:20.534
Cause you have a trip planned.

372
00:24:20.974 --> 00:24:22.254
Is it getting back to playing soccer?

373
00:24:22.335 --> 00:24:24.395
Is it being able to do a high rocks competition?

374
00:24:24.956 --> 00:24:29.958
Is it not losing strength through your fifties as you are going through perimenopause and menopause?

375
00:24:30.618 --> 00:24:32.699
So a priority isn't there.

376
00:24:32.779 --> 00:24:33.820
So we're excluding everything else.

377
00:24:33.880 --> 00:24:35.300
It just gives us clarity, right?

378
00:24:35.320 --> 00:24:41.663
It gives us clarity on how we're going to decide where to use our finite amount of energy and what we're going to focus on.

379
00:24:41.683 --> 00:24:44.404
So there's not a conflict and there is going to be an inevitable conflict.

380
00:24:45.425 --> 00:24:47.526
Number two, what can I actually repeat?

381
00:24:48.429 --> 00:24:54.112
like days, minutes, equipment, whether or not you like it, whether you like it to come back to your question.

382
00:24:54.913 --> 00:25:00.156
And this is important because you have to build a fallback plan, right?

383
00:25:00.176 --> 00:25:01.577
So they're the ideal version of the plan.

384
00:25:02.057 --> 00:25:04.959
And then there's the, what happens when my kid gets sick?

385
00:25:05.539 --> 00:25:08.581
What happens when a project deadline and I miss, right?

386
00:25:08.681 --> 00:25:09.942
Or what happens when I travel?

387
00:25:10.382 --> 00:25:11.763
You have to have that version as well.

388
00:25:11.803 --> 00:25:14.325
So the fallback week at the same time as a real week,

389
00:25:14.845 --> 00:25:21.050
Hopefully you're going to have the fallback week that you have to take out of your back pocket infrequently, but it has to be there.

390
00:25:22.171 --> 00:25:24.373
And the number three is, how am I going to know if it's working?

391
00:25:25.017 --> 00:25:25.217
Right.

392
00:25:25.277 --> 00:25:27.318
So is it going to be more reps at the same load?

393
00:25:27.938 --> 00:25:31.659
Is it a failure run feeling is becoming easier at the same pace?

394
00:25:31.879 --> 00:25:32.039
Right.

395
00:25:32.059 --> 00:25:36.400
Whether you're running on the treadmill or outside, are you tolerating the thing you actually came for?

396
00:25:37.380 --> 00:25:39.120
And I mean, I'll say this plainly.

397
00:25:39.481 --> 00:25:42.121
Soreness is not a reliable measure of progress.

398
00:25:42.561 --> 00:25:44.362
It is a measure of novelty, though, to come back to.

399
00:25:44.402 --> 00:25:48.243
And I think historically, we used to think that because you're sore that you're progressing.

400
00:25:48.323 --> 00:25:50.003
And that's not necessarily the case.

401
00:25:50.043 --> 00:25:51.984
And we've known this for a very long time.

402
00:25:52.044 --> 00:25:53.104
And they talked about it here as well.

403
00:25:54.495 --> 00:26:00.237
I think this is where the tech gets exciting because I think the tech does a great job in terms of seeing your progress, right?

404
00:26:00.257 --> 00:26:03.558
So like, for example, the Apple Watch can monitor your VO2 max, right?

405
00:26:03.578 --> 00:26:04.338
And it's a proxy.

406
00:26:04.798 --> 00:26:09.399
From my understanding, it's not the best for beginners or if you're very much on the low end of, I should say beginners.

407
00:26:09.479 --> 00:26:13.921
If you're somebody who's very low on VO2 max or if you're somebody very high, it could overestimate and underestimate.

408
00:26:14.261 --> 00:26:21.743
But if you're somebody who's like, it has decent fitness, it does actually a pretty good job with their algorithm as far as making sure your aerobic capacity could go up or something.

409
00:26:21.783 --> 00:26:22.023
So...

410
00:26:22.223 --> 00:26:23.324
The tech, I think, is great.

411
00:26:23.364 --> 00:26:28.367
You look at resting heart rate, we can look at HRV, but like you said, just the subjective things about pace.

412
00:26:28.668 --> 00:26:34.472
And so if you've been running for me, for example, 7.5, I was like exhausted running for three minutes on that maybe a month ago.

413
00:26:34.512 --> 00:26:37.194
And now I'm like, oh, I've got to create this up to eight and I can nasal three.

414
00:26:37.214 --> 00:26:43.298
There's definitely, I think, excited to talk about those types of things and how people can get creative by actually understanding what's working, right?

415
00:26:43.318 --> 00:26:46.420
It doesn't always just have to be the scale, which is what we're accustomed to looking at.

416
00:26:47.081 --> 00:26:47.261
Right.

417
00:26:48.362 --> 00:26:49.643
Now, a...

418
00:26:50.303 --> 00:26:54.566
I suspect some people are probably wondering, well, what if I want all of those qualities, right?

419
00:26:54.586 --> 00:26:55.227
I want to be stronger.

420
00:26:55.247 --> 00:26:56.287
I want to be better at cardio.

421
00:26:56.828 --> 00:26:57.448
I want to be leaner.

422
00:26:57.849 --> 00:26:58.969
Do you have to pick?

423
00:26:59.690 --> 00:27:07.135
And the answer is, like I said, you can improve several things at once, especially if you have not been training them deliberately for a long time.

424
00:27:07.155 --> 00:27:08.196
You're going to see gains everywhere.

425
00:27:08.637 --> 00:27:09.978
Or if you have no training experience.

426
00:27:10.618 --> 00:27:16.020
But what is finite is your, it's not your ability to adapt, it's your ability to recover and pay attention, right?

427
00:27:16.100 --> 00:27:19.881
Four hours a week trains a lot if you're training comprehensively.

428
00:27:20.721 --> 00:27:25.943
Four hours a week trying to maximize five different things trains none of them well, right?

429
00:27:25.963 --> 00:27:27.964
So you have to pick which master you're trying to serve here.

430
00:27:28.744 --> 00:27:34.586
And on the note of being leaner and the scale that you brought, I think that's mostly decided outside of the training session.

431
00:27:35.126 --> 00:27:39.568
And sort of like training is not a great way to get on a fat loss program, but-

432
00:27:40.508 --> 00:27:41.788
we're not going to touch on that part of it.

433
00:27:42.909 --> 00:27:50.631
So let's maybe this one, here's what I'll say is with respect to session length, I think they had talked about, it can be at anywhere as little as 20 to 30 minutes.

434
00:27:50.711 --> 00:27:59.633
I'm going to say for the intermediate trainer, if you're including your warmup, which I think is absolutely critical and non-negotiable, probably 45 to 60 minutes is a realistic default for most healthy adults.

435
00:28:00.174 --> 00:28:04.635
If you absolutely are short for time on that fallback week, 30 minutes can keep you in the game.

436
00:28:05.155 --> 00:28:11.539
But 45 to 60 is probably where you want to be when you properly warm up and you want a good quality session.

437
00:28:11.579 --> 00:28:14.321
And that's a key phrase there, good quality session.

438
00:28:14.381 --> 00:28:15.282
In fact, I remember...

439
00:28:16.285 --> 00:28:33.149
listening to Andy Galpin, I think he was either he's talking to Dan Garner or he was on Stephen Barless, where he talked about the interval for rest between his training sessions is how long as little or as much as you need to get a quality set for the next set set to set that he's not even monitoring it.

440
00:28:33.509 --> 00:28:35.169
And I thought that was actually really cool, right?

441
00:28:35.189 --> 00:28:37.650
Because historically, I would say anywhere from 16 to 90 seconds.

442
00:28:37.710 --> 00:28:41.151
And depending on what you're going for, if you're going for training density, that really can matter.

443
00:28:41.671 --> 00:28:44.152
But if you're only going for quality, that's your metric

444
00:28:46.372 --> 00:28:50.117
I personally will sometimes go 60 to 90 seconds, but I love being in the gym.

445
00:28:50.498 --> 00:28:54.964
And depending on the phase of life and what's required of me outside of the gym, maybe I can't do that.

446
00:28:55.525 --> 00:28:58.409
I also have some constraints in terms of physical limitations that I'm dealing with.

447
00:28:58.429 --> 00:29:03.115
So I do have a longer warm, but we can touch on that if you think that's important.

448
00:29:04.058 --> 00:29:05.519
So here's what a week will look like.

449
00:29:05.839 --> 00:29:06.319
Oh, sorry.

450
00:29:06.339 --> 00:29:07.139
Did you want to add anything there?

451
00:29:07.279 --> 00:29:08.180
No, no, go ahead.

452
00:29:08.240 --> 00:29:08.480
Yeah.

453
00:29:08.840 --> 00:29:19.725
I think this is what kind of a sample week that I want to put out for people, what that might look like if who is already training three or four days has a gym, has a decent base and wants to know what their week is built like.

454
00:29:19.745 --> 00:29:24.027
So Monday, they might do a full body strength training session with a 10 to 15 minute warm

455
00:29:24.807 --> 00:29:27.548
And then that could be 45 to 50 minutes of lifting.

456
00:29:28.048 --> 00:29:30.988
Tuesday, it could be an easy aerobic workout, right?

457
00:29:31.008 --> 00:29:33.109
This would be a conversational 45 minutes.

458
00:29:33.149 --> 00:29:36.049
This is what we would call it quote unquote zone two or steady state cardio.

459
00:29:36.569 --> 00:29:37.850
Pick your tool of choice.

460
00:29:37.890 --> 00:29:39.630
It could be outside walking with a rucksack.

461
00:29:39.690 --> 00:29:42.531
It could be on an elliptical bike, whatever you feel.

462
00:29:42.951 --> 00:29:47.232
Wednesday, it could be your second strength full body session, similar structure to the first one.

463
00:29:47.672 --> 00:29:49.412
Ideally, you're rotating in a couple of exercises.

464
00:29:49.852 --> 00:29:52.433
So you are hitting those muscles that we talked about.

465
00:29:52.453 --> 00:29:54.093
You can get the 10 sets a week.

466
00:29:54.793 --> 00:30:01.077
Thursday could be your second aerobic session, 45 to 60 minutes again, with one harder block inside of it, right?

467
00:30:01.117 --> 00:30:02.798
So this could be towards the very end.

468
00:30:03.259 --> 00:30:04.279
It could be somewhere in the middle.

469
00:30:04.299 --> 00:30:05.420
So you're adequately warmed up.

470
00:30:05.460 --> 00:30:10.263
And this could be that zone five session that you dedicate to, but people can actually build it in.

471
00:30:10.304 --> 00:30:18.149
This is actually what I do is I will combine my session, but it could be 15 to 20 minutes in there at an effort that you could not talk through, right?

472
00:30:18.169 --> 00:30:20.891
So it's really hard and it's not going to be sustainable for a long time.

473
00:30:21.591 --> 00:30:23.874
Friday might be something that you could just take off.

474
00:30:23.914 --> 00:30:27.299
You could do an easy 30 to 45 minute movement session.

475
00:30:27.819 --> 00:30:34.308
When we talk more about the mobility, stability, we can, if you want it and you had an appetite for more training, you could build that in.

476
00:30:34.808 --> 00:30:37.392
And then Saturday could be a much longer, easy aerobic.

477
00:30:37.432 --> 00:30:38.793
This could be a hike with the family.

478
00:30:39.334 --> 00:30:43.117
This could be just a long walk and Sunday could be off, right?

479
00:30:43.317 --> 00:30:47.761
There are some people who like to move every single day and this could be a quote unquote recovery workout.

480
00:30:47.781 --> 00:30:51.004
Again, it really just depends on how much time you have to give.

481
00:30:51.024 --> 00:30:59.571
I recently talked about a time Rx protocol, which is the time that you have, the intensity, the modality, and the episodes that you're going to do over time.

482
00:31:00.031 --> 00:31:06.757
So again, everybody's a little bit different, but that's about four and a half to five hours a week, two strength days, three aerobic days.

483
00:31:07.537 --> 00:31:10.900
And it hits the minimum effective dose, right?

484
00:31:10.961 --> 00:31:22.312
The CDC guidelines talk about 75 minutes of moderate to vigorous or 150 minutes of moderate aerobic activity, which it's kind of the floor.

485
00:31:23.503 --> 00:31:27.306
Now, it's not to say that you don't get any benefits if you get less than that.

486
00:31:27.406 --> 00:31:28.727
Remember, anything is better than nothing.

487
00:31:29.268 --> 00:31:30.909
But those are kind of the requirements.

488
00:31:31.330 --> 00:31:35.913
I will come back to that because an interesting study recently that I talked about benefits all the way up to 600 minutes.

489
00:31:36.094 --> 00:31:41.498
So I think that'll be in the aerobic exercise because people think that there's this J curve, which is there, not there.

490
00:31:42.119 --> 00:31:42.799
Just a little teaser.

491
00:31:43.400 --> 00:31:45.562
Any questions on that or anything that you would change about that?

492
00:31:46.422 --> 00:31:48.344
I think the plan's pet's prey because you're hitting on everything.

493
00:31:48.364 --> 00:31:52.187
But what about the person who is just doing classes, right?

494
00:31:52.267 --> 00:31:54.769
So this is become very popular because now class passes out.

495
00:31:54.789 --> 00:32:01.835
But there's also so much marketing behind Pilates, F45, berries, orange sherry, lifetime as its classes.

496
00:32:01.895 --> 00:32:13.445
But, you know, it's just an easy way for one people to meet each other, similar to a run club, but also feel like, oh, I'm getting my heart rate up and I'm doing some sort of potentially strength training, of course, unless it's yoga or Pilates.

497
00:32:13.845 --> 00:32:14.806
How should people think about that?

498
00:32:16.008 --> 00:32:17.249
Again, it depends on what the objective is.

499
00:32:17.850 --> 00:32:24.735
If the objective is to have a comprehensive program because you're interested in playing the long game, then that's insufficient.

500
00:32:25.656 --> 00:32:27.338
It also matters on what type of class we're talking.

501
00:32:27.818 --> 00:32:29.820
If it's just a run club, we've already touched that.

502
00:32:30.220 --> 00:32:36.465
If it's just Pilates, I am told, I've never done one and I do want to do one, that it requires an intense amount of stability

503
00:32:37.186 --> 00:32:46.316
And I think you've seen people will post these Instagram reels of like bodybuilders, like these individuals trying to do Pilates and struggling.

504
00:32:46.356 --> 00:32:49.459
And it's just there's something called the set principle, right?

505
00:32:49.479 --> 00:32:51.021
Specific adaptation to imposed demands.

506
00:32:51.041 --> 00:32:52.763
And they don't have any imposed demands.

507
00:32:52.783 --> 00:32:53.704
So, of course, they're going to struggle.

508
00:32:53.724 --> 00:32:54.104
That's not.

509
00:32:54.665 --> 00:32:56.606
It's not a cool thing, but people tend to use that.

510
00:32:56.626 --> 00:32:57.907
So it doesn't impress me whatsoever.

511
00:32:58.388 --> 00:32:59.488
But you are trading off.

512
00:32:59.649 --> 00:33:05.493
If you're a one trick pony, you just understand that you are, again, like I said, you're leaving a lot on the table.

513
00:33:06.033 --> 00:33:10.777
But if you want to be the best Pilates person in the world and your Pilates instruction, this is your job, then maybe that's the one.

514
00:33:10.897 --> 00:33:12.918
Just identify what your goal is.

515
00:33:12.958 --> 00:33:15.520
My job is not to judge what somebody wants to do.

516
00:33:15.900 --> 00:33:19.723
We just, they come and they tell me, I want to be really healthy in my 60s and 70s.

517
00:33:20.163 --> 00:33:21.244
And all I do is Pilates.

518
00:33:21.284 --> 00:33:23.546
And I'm going to say, well, that's not the best way to get there.

519
00:33:24.186 --> 00:33:25.507
Does that answer your question?

520
00:33:26.167 --> 00:33:27.027
Yeah, no, I think so.

521
00:33:27.067 --> 00:33:37.271
I think it just reinforces that people need to hear this because I think the culture is so big now for these classes and they suck you in because, yeah, you do feel like you're getting a great workout and you have the community and you're just like, oh, I want to go back.

522
00:33:37.651 --> 00:33:44.274
But yeah, I think it is important when people realize, wait, when I look 30 years from now, what are the things that are going to matter?

523
00:33:44.374 --> 00:33:53.458
And like you said, preventing falls, being able to travel, it's definitely going to have to expand their knowledge of their own body in terms of how it works in space.

524
00:33:54.099 --> 00:33:59.523
Yeah, I guess if I could just use a simple food analogy, what I would say is like we apple, apples are phenomenal.

525
00:33:59.644 --> 00:34:03.907
You're going to find very few people who are not going to benefit from eating apples.

526
00:34:03.967 --> 00:34:05.528
But all you eat is apples.

527
00:34:06.329 --> 00:34:08.451
You're leaving on the table, right?

528
00:34:08.811 --> 00:34:09.031
Yeah.

529
00:34:09.051 --> 00:34:11.213
And that's your only form of fiber.

530
00:34:11.273 --> 00:34:15.637
You're leaving a lot on the table to shout out to, but I'll talk about the different types of fiber.

531
00:34:16.217 --> 00:34:16.397
Yeah.

532
00:34:16.738 --> 00:34:17.899
Again, that's not me.

533
00:34:18.239 --> 00:34:20.481
It's better than eating no fruit, but yeah.

534
00:34:20.821 --> 00:34:21.822
And so that's what I'll come back to.

535
00:34:22.567 --> 00:34:26.709
Yeah, I think the one thing I'll say with my training now, I did mention I have some constraints.

536
00:34:26.729 --> 00:34:30.090
I had shoulder surgery about coming up on nine months.

537
00:34:30.811 --> 00:34:33.952
And so I'm definitely progressing, but there are some constraints.

538
00:34:33.972 --> 00:34:35.093
I've dealt with some musculoskeletal injuries.

539
00:34:35.113 --> 00:34:40.375
I'm two weeks out, two years out, excuse me, two and a half years out from hip surgery and had a hip scope.

540
00:34:40.575 --> 00:34:42.056
Now, unfortunately, I have hip arthritis.

541
00:34:42.536 --> 00:34:43.876
And so I do have to modify.

542
00:34:44.077 --> 00:34:44.497
And so...

543
00:34:45.237 --> 00:34:50.038
how much volume some of these aches and pains can tolerate really matters for me.

544
00:34:50.538 --> 00:34:52.438
So I like to train.

545
00:34:53.079 --> 00:34:58.119
Typically, I like to have a bias towards strength training, strength and power speed training.

546
00:34:58.560 --> 00:35:00.880
And so I like to do two upper body sessions, two lower body sessions.

547
00:35:01.340 --> 00:35:07.901
Life is a little bit stressful outside of training right now with respect to my sleep has been compromised, work's been a little bit harder.

548
00:35:08.241 --> 00:35:10.602
So right now what I'm doing is three full body training sessions.

549
00:35:11.626 --> 00:35:13.707
which I mentioned could last anywhere from 60 to 90 seconds.

550
00:35:14.447 --> 00:35:15.748
And yes, I do calculate.

551
00:35:15.928 --> 00:35:27.532
Here's what's really cool about some of these LLMs is now you can put your program in and say, hey, you could actually take the transcript from this and say, hey, Kate, can you actually calculate per muscle group?

552
00:35:27.592 --> 00:35:28.613
Am I hitting that 10 to 20?

553
00:35:29.533 --> 00:35:29.713
Right.

554
00:35:29.833 --> 00:35:31.155
A minimum 10 per muscle group.

555
00:35:31.295 --> 00:35:31.895
And it'll do that.

556
00:35:32.356 --> 00:35:36.700
It is important to recognize that there are a bunch of exercises when you're doing compound lifts.

557
00:35:37.200 --> 00:35:43.126
If you're doing bench press or a pushup, you are getting deltoid work, particularly anterior deltoid.

558
00:35:43.146 --> 00:35:46.049
You're getting chest work, even though it's a chest exercise, but you're also getting tricep work.

559
00:35:46.309 --> 00:35:47.030
So that counts.

560
00:35:47.050 --> 00:35:47.510
Yeah.

561
00:35:47.630 --> 00:35:50.672
It's not dedicated 10 sets of chest.

562
00:35:51.133 --> 00:35:51.813
Dedicated 10 sets.

563
00:35:52.013 --> 00:35:55.296
Depending on what your goal is, if you're a bodybuilder, you're going to have to do some version of that.

564
00:35:55.856 --> 00:35:58.918
But if we're going for general health, then that's not necessarily the case.

565
00:35:58.998 --> 00:36:05.143
My fourth day is going to be that aerobic and zone 5 session all combined, which is going to be about 45 minutes.

566
00:36:05.503 --> 00:36:06.904
I like to do that on an aerodyne bike.

567
00:36:06.944 --> 00:36:07.865
That's my preferred wear.

568
00:36:08.225 --> 00:36:11.246
to get zone five or an assault bike, some people will call it.

569
00:36:11.326 --> 00:36:12.187
Yeah, it really depends.

570
00:36:12.247 --> 00:36:19.870
Again, some of my training is also initially after my surgery was a lot of training, the contralateral extremity and lower bodies because I was just rehabbing it.

571
00:36:20.371 --> 00:36:25.773
And now the shoulder can only tolerate a certain amount of volume because it's a post tenodesis.

572
00:36:25.873 --> 00:36:33.477
And so you also have to recognize that what's your tissue tolerance and what is what we talked about this concept of allostatic load.

573
00:36:34.415 --> 00:36:42.141
So when people think about manipulating load as a variable, they're thinking about, right, sets, reps, intensity, RPE and RIR we talked about.

574
00:36:42.542 --> 00:36:56.393
Well, how you're sleeping, your sleep quantity, nutrition, if you're adequately, if you have adequate calorie intake, if you're adequately hydrated, what your perceived stress is, distress in life, right?

575
00:36:56.413 --> 00:36:59.095
Like you have been building in Tampa and you're picking up.

576
00:37:00.142 --> 00:37:01.043
multiple locations.

577
00:37:01.123 --> 00:37:05.207
And at some point, I don't know if you have a PA or at this point, but I know you were looking to add help.

578
00:37:05.528 --> 00:37:06.749
Well, that was a lot on your plate.

579
00:37:07.170 --> 00:37:10.353
Well, that is going to play into how much load you can take into the gym.

580
00:37:10.393 --> 00:37:15.178
So this concept of allostatic load is really important, which we'll come back to maybe towards the very end that I'll talk about.

581
00:37:15.278 --> 00:37:17.520
I think that is all the thoughts that I have.

582
00:37:17.560 --> 00:37:19.703
Hopefully that's helpful for people.

583
00:37:20.023 --> 00:37:22.346
Anything you want to add to that?

584
00:37:23.076 --> 00:37:31.165
No, I think as we go down the rabbit hole in each of these domains, I think, yeah, we're going to be able to kind of explain a little bit further and hopefully gives people clarity.

585
00:37:31.205 --> 00:37:33.568
And just I invite people to ask us questions, too.

586
00:37:33.628 --> 00:37:39.835
I know whether it's on social or you want to email us at medicineredefined at Gmail or whatever it is now that we use for email.

587
00:37:40.255 --> 00:37:42.438
Yeah, I think connect at medicineredefined.

588
00:37:42.458 --> 00:37:42.858
There we go.

589
00:37:43.099 --> 00:37:44.100
Connect at medicineredefined.

590
00:37:44.560 --> 00:37:45.761
There it is.

591
00:37:46.321 --> 00:37:46.581
Yes.

592
00:37:46.921 --> 00:37:47.481
It's all right.

593
00:37:47.521 --> 00:37:48.282
He's new here, folks.

594
00:37:49.142 --> 00:37:49.382
All right.

595
00:37:49.402 --> 00:37:51.323
So here's, I have something actionable for the listener.

596
00:37:51.403 --> 00:37:57.745
I'm going to ask everybody, hopefully, if you're listening this week, I want you guys to draft two weeks on one page, right?

597
00:37:57.785 --> 00:37:58.826
So the week you want.

598
00:37:59.566 --> 00:38:00.627
the ideal week, right?

599
00:38:00.767 --> 00:38:09.433
With the whatever allocated time that you give into your strength training sessions and your zone two, zone five sessions and the week you fall back to, right?

600
00:38:09.493 --> 00:38:16.237
So something that's going to cause, allow you to have minimum effective dose where you're not skipping because that's the problem.

601
00:38:16.317 --> 00:38:23.482
People think that if you can't do your program, then they're going to do no program and progress over perfection is the name of the game.

602
00:38:24.102 --> 00:38:25.643
So remember, we talked about this.

603
00:38:25.663 --> 00:38:26.124
We don't want...

604
00:38:26.684 --> 00:38:27.685
perfect be the menu of good.

605
00:38:27.705 --> 00:38:28.825
So good is good enough.

606
00:38:28.985 --> 00:38:29.626
And that's better.

607
00:38:29.666 --> 00:38:31.887
And this ACSM paper showed that.

608
00:38:32.387 --> 00:38:35.729
And that if there's anything that I want you to walk away from, that might be the most important thing.

609
00:38:35.770 --> 00:38:36.150
We'll see.

610
00:38:36.370 --> 00:38:40.372
Maybe if you have some time or there's a demand, we'll put a one page planner for people in the show notes for qualities.

611
00:38:40.913 --> 00:38:42.053
But I want you guys to come back.

612
00:38:42.353 --> 00:38:47.316
Either our next part of the series is going to be us talking about strength, followed by power.

613
00:38:47.577 --> 00:38:51.279
Nope, excuse me, followed by aerobic capacity, then power and the mobility and stability.

614
00:38:51.359 --> 00:38:53.180
Hopefully you guys will tune in and hopefully this is actionable.

615
00:38:54.461 --> 00:38:54.681
Love it.

616
00:38:55.722 --> 00:38:56.262
Till next time, buddy.

617
00:38:56.769 --> 00:38:59.052
Thanks for listening to another episode of Medicine Redefined.

618
00:38:59.652 --> 00:39:03.437
If you enjoyed this episode, please be sure to check out some of the additional resources in the show notes.

619
00:39:04.158 --> 00:39:08.483
Please also check out our social media platforms where you can find more content like this.

620
00:39:09.103 --> 00:39:13.288
You can follow us on Instagram, Twitter, and TikTok at medredefined.

621
00:39:14.109 --> 00:39:23.074
We also want to thank our team for the production of this podcast, specifically Ethan Ju on video, Harita Yehpuri on social media, Zanab Lugmani on research, and Saira Khan for newsletter.

622
00:39:23.614 --> 00:39:29.857
Oh, and if you want to get similar bite-sized information delivered to your inbox every Sunday, please be sure to sign up for our newsletter.

623
00:39:30.658 --> 00:39:36.401
Also, if you enjoy this show, please be sure to subscribe, review, and share with anyone who you think will gain value from this as well.

624
00:39:37.381 --> 00:39:40.363
Now, time for the ever-so-important disclaimers.

625
00:39:41.215 --> 00:39:45.236
This podcast is intended for general public use and is for educational purposes only.

626
00:39:45.916 --> 00:39:49.197
It does not constitute the practice of medicine, nor should be construed as medical advice.

627
00:39:49.777 --> 00:39:55.199
No physician-patient relationship is formed, and anything discussed in this podcast does not represent the views of our employers.

628
00:39:55.799 --> 00:40:00.620
We recommend that you seek the guidance of your personal physician regarding any specific health-related issues.