Deep dive on progressive exercise
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What is the main topic discussed in this episode?
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Hey there, Sana Khadar here from All in the Mind. Check out our new series, Forensic. It's all about the psychological tools and tricks that come with investigating crime.
He was setting the bombs off in subways, in the New York Public Library, in movie theaters. When you're testifying in court, rather than having purely your own memory, you take on all these little bits and pieces of information from different sources.
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So Norman, we had a Mother's Day picnic on the weekend and my nephew told me a joke that I would like to share with you. What musical instrument does a doctor play?
I don't know. What musical instrument does a doctor play?
The organ. I thought it was so cute. My first thought was like, I can't wait to tell Norman.
Very good. Very good. I'm chuckling internally. Sure. I'm having a big chuckle.
You're playing your internal organs. Yes.
Yeah, that's right. Yeah.
And it has absolutely no bearing on this week's topic of What's That Rash?
Which is on progressive exercise. This is the podcast where we answer the health questions that simply everyone's asking.
So Ryan has emailed us to talk about progression in exercise. Ryan says, I've heard you mention progression in exercise a few times now. I understand the concept, but there must be a limit. Ryan says, I'm in my mid 40s and I'm past any desire to look like a bodybuilder. At the moment, I naturally diversify my exercises in order to stay interested and motivated. Can you rest the progression by doing another exercise for a few weeks and then picking up the weights again? Ryan says, I'm too old to grow a thick neck, but if I don't exercise for about a month, it's hard to get out of bed. Am I wasting my time throwing the same weight around for too long? Incredible questions, Ryan. I love this. So we will definitely touch on each of the parts of Ryan's question, but broadly, Norman, progressive exercise.
What are we talking about here?
We're talking about exercise where as an exercise or an activity becomes easier to do, you make it harder as time goes on. So, for example, if you've not done any exercise and you're getting up off the proverbial couch and you decide to go for a 20-minute walk along the flat... and you find that you get a little bit breathless. After a couple of weeks, you won't be so breathless. So you might want to do your 20-minute walk in 15, or you do a 30-minute walk, or you add some hills and stairs so that you stay as breathless as you could remember after getting off the bench. And with weights, we can get into the weeds with this a little bit, but with weights, it means when you start off doing weight training regularly,
And it's getting easier over a period of time. You increase the weights so that you're using the same effort, if you like, with higher weights in terms of building up either muscle bulk or muscle strength.
So we're sort of talking about two potential avenues here. You can build up your cardiovascular strength or fitness. So let's say I do a couch to 5K or I'm training for a marathon and I'm progressively getting my cardiovascular endurance higher or, and it's probably both of the things at the same time, I'm working on building my muscle strength and endurance and size up.
That's right.
But it's the same kind of ladder, right?
Yeah, it's increasing the workload. So to use gym terminology, let's say you start off doing biceps exercises with three kilo weights. After a couple of weeks, you might go up to four kilo weights, then five and so on, and then you move up. But another way that's progressive is you might be doing 13 reps at four kilos, and then you go up to 20 reps. And so there's this big debate in the progressive exercise community which counts more, reps or increasing the weight.
So I think today we'll focus a bit more on resistance training, i.e. weight training and building muscle.
And before you do that, good point, but most resistance training is aerobic as well.
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Chapters
5 chapters
1
What is the main topic discussed in this episode?
0:00–4:52
2
What is progressive exercise and why is it important?
4:52–6:38
3
How can I diversify my exercise routine for better results?
6:38–18:04
4
What are the benefits of increasing weights versus repetitions?
18:04–20:40
5
How has the understanding of muscle strength evolved over time?
20:40–21:48