0:16

Hello and welcome to the DiRuby Health Show . Let

0:18

me tell you a story . When I was about 43

0:21

, seems like a long time ago

0:23

now , unfortunately I was doing triathlon

0:26

and I was not a great swimmer . I was an okay

0:28

cyclist and running was my strength

0:31

and at that time I was pretty into

0:33

it . It

0:35

was a great answer to my health why

0:37

? It was something that I felt would keep

0:39

me in great shape running , biking

0:41

, swimming foundational movements , but quite different

0:43

from each other . Something would help me with my

0:46

longevity , with my health , and I

0:48

got really serious about it because I found after

0:50

a couple of years that I could be competitive

0:52

and potentially even win races . I

0:54

was working really hard at it . I was training about

0:57

15 hours a week and

0:59

in some ways felt on top of the world

1:01

. I was running , biking , swimming

1:04

for about five hours

1:06

for each of those activities , maybe a little more time

1:08

on the cycle . I was doing

1:10

a routine that ranged

1:12

between long and slow exercise

1:15

, sprinting , mid-level

1:20

, what we call tempo runs

1:22

, that type of thing . I felt on top of

1:25

the world . At the same time , I

1:27

wasn't sleeping very well and

1:30

I was having some . I

1:33

was always sore . For one thing , I

1:37

loved racing , but I

1:39

realized later that I was

1:42

overtrained and maybe had adrenal

1:44

fatigue . I don't know . I never got a diagnosis

1:46

of that , but I kind of self-diagnosed

1:48

as having adrenal fatigue and

1:51

realized that I was overtrained

1:53

. Now I think there's actually quite

1:55

a few people who are overtrained in this country . More

1:58

commonly , though , I think many people are under-trained

2:01

and don't have the level of health that they want

2:03

. Today I'm going to explore how much exercise

2:05

do you really need , and this is

2:07

a very personal thing . For some people , of course , the

2:10

answer is very different than other people . It

2:12

depends on your goals and your why

2:14

. I would start right there . What is your why ? Why do

2:16

you exercise at all ? If

2:18

you have a strong why , then

2:21

that'll hopefully get you up in the mornings to

2:23

accomplish your goals . Having goals , of

2:25

course , makes a huge difference . If

2:29

you're preparing for a race or

2:31

some form of activity , if you're

2:33

trying to just improve your physique because

2:35

you have a reunion coming up , or

2:37

you just want to look great at the beach next summer , whatever

2:39

no judgment here , whatever . Whether

2:42

it's looks , whether it's how you feel , whether

2:44

it's longevity , whether it's performance

2:46

, all of those are valid reasons

2:48

, and maybe it's some of all of the above

2:50

, but I think

2:52

identifying exactly how much you

2:55

really need is a really valuable project

2:57

. We're going to talk about that here Now . First of all , there

3:00

are some rules or guidelines For

3:02

one . According to the American Heart Association , the

3:05

duration depends a lot on the intensity

3:07

and the type . Now , ideally

3:10

, we get a combination between high intensity

3:12

and lower intensity . But

3:14

if we're doing all low intensity , 150

3:17

minutes a week is a

3:19

great guideline . But if we're

3:21

doing higher intensity , 75

3:23

minutes of vigorous activity will get

3:25

us the same bang for the buck , according to the

3:27

American Heart Association , based

3:30

on thousands of studies and a lot

3:32

of research . So that's a great place to start

3:34

. So if

3:37

you're exercising harder , you need

3:39

less time . Also , note that they talk

3:41

about per week . You don't

3:43

have to exercise every single day . Now , of course

3:45

, we move our body every day and everything does

3:48

tend to count . However , your

3:50

dedicated exercise sessions , where

3:52

you put on your gym clothes , you put on

3:54

those yoga tights , whatever it is you're going to do at

3:58

the end of the week . If they all add up to

4:00

the right amount of minutes , you'll do fine

4:02

, even though , of course , they vary day by day , and

4:04

maybe you even have a complete rest day

4:06

once or twice within that week . So think

4:08

in terms of weeks , not days . As

4:10

a matter of fact , I find for a lot of people

4:13

that's a very liberating principle

4:15

, because instead of going to bed at night , going , oh

4:17

I didn't exercise , I meant to exercise today and

4:19

I didn't know . By the end of the week , add

4:22

up your total volume and that's going to be much more

4:24

meaningful than your day . Now , of course , don't

4:26

don't try to do it all on Saturday

4:28

either . Ideally , you're doing this in

4:30

three to five sessions . Okay

4:34

, now , of course , we know the

4:36

benefits of exercise , but

4:38

some of these are more important to Some

4:40

people . Then they are two others , and

4:42

so let me just go through them really quickly . Cardiovascular

4:45

, and of course this is very much related

4:47

to our , our longevity

4:49

, especially because it's keeping our heart

4:52

and our lungs healthy , the very engines

4:54

of our body that we need to keep running For

4:56

as long as possible . But then there's other

4:58

benefits , like improved mental health . We generally

5:00

feel better , we have more confidence , we feel better

5:02

about ourself and we're achieving goals

5:05

, and so we also

5:07

are releasing the feel-good hormones , like endorphins

5:09

and serotonin . Weight

5:12

management people who exercise

5:14

tend to have less weight problems

5:16

. We strengthen bones and muscles . This

5:19

is even more important for women than men as we age

5:21

. As we know from a great body

5:24

of research , weight-bearing and resistance

5:26

exercises enhance bone density

5:28

and , apparently , the long-term

5:30

effects of resistance training are

5:33

even more valuable to women than

5:35

men in terms of avoiding osteoarthritis

5:38

and osteoporosis . It

5:40

boosts our energy levels . We feel better for

5:42

the rest of the day after we exercise I know I do

5:44

. It enhances sleep quality again

5:46

, as long as you're not over trained . Sleep

5:49

quality is aided if we're training

5:51

in the right zone not too high , not too

5:53

low . Increased lifespan We've

5:55

talked about that . Longevity , combating cancer

5:57

people who exercise regularly tend to be

5:59

less likely to get cancer and , of

6:01

course , diabetes Risk

6:03

is lowered as well . So

6:05

five hours a week is a great starting

6:08

point , and If you just don't

6:10

know where to start , you don't know how much exercise you

6:12

need . You can't go wrong with shooting

6:14

for five hours a week , remembering

6:17

that everything counts , including a brisk walk

6:19

. So don't think that , you know

6:21

. Don't picture yourself in the gym as a gym

6:23

rat working your butt off for all of those

6:25

five hours . It's a combination

6:27

usually between low intensity

6:30

and high intensity . Let

6:32

me go over a few different options here as

6:34

well , because I think some

6:36

people don't exercise because they just

6:38

think of exercise

6:41

as a certain activity that

6:43

they have Convinced themselves

6:45

is the way they should exercise and

6:48

they don't really want to do it , but

6:50

they never consider other options . So

6:52

consider that if you right now are stuck

6:54

, you're not getting five hours a week of

6:56

exercise in and you would like to Well

7:00

change things up . There's walking , jogging

7:02

, cycling when's the last time you

7:04

did a cycle class , for example ? Those

7:07

things are absolute butt kickers

7:09

and really will get you into into terrific

7:11

shape . Or , of course , riding a bike if

7:13

the weather is conducive to that and you have Good

7:16

and safe places to ride where you live . Swimming

7:19

is absolutely fantastic and , of course

7:21

, low impact , as is yoga . Pilates

7:25

is another surprising

7:27

butt kicker that enhances overall

7:29

body strength , flexibility and posture

7:32

and in our

7:34

sedentary environment , where many of us are sitting

7:36

at a desk and being

7:39

generally inactive other than one we're exercising

7:41

, pilates is a great thing to consider . Crossfit

7:45

is Adaptable

7:47

and available to many people

7:49

and there's something really cool about crossfit

7:52

and you just pay your monthly and you

7:54

just show up . If you're the type

7:56

of person who doesn't want to plan out all your Exercise

7:59

and and come up with a different regimen

8:01

on a day-by-day basis . You'll

8:03

get everything from crossfit . You'll

8:06

get endurance to get cardio , you'll get strength

8:08

and you'll be doing it as a group where someone

8:10

else has put in all the time to figure out the

8:12

programming , and you just show up and get a phenomenal

8:15

workout . And you could go three times a week , four times

8:17

a week , five times a week and just put

8:19

your ego on the shelf . Don't feel like you have to

8:21

lift more than the person beside you with

8:23

crossfit . If you just stay within your

8:26

ability and Work

8:28

on really great form , you can have a tremendous

8:31

experience with crossfit

8:33

Dancing . My

8:36

buddy , ed , him and his wife have danced

8:38

for years . It's how they stay in shape and

8:40

it's fun , and they do it together

8:43

. And this is something that

8:45

you know . A lot of people kind

8:47

of might , you know , look down

8:49

their nose at , but dancing can be

8:51

a legitimate form of exercise . You can

8:53

even join a club or find a class and

8:55

have a good time with it . Weightlifting

8:58

is a fantastic way of working

9:00

out and , contrary to

9:02

popular belief , you can get cardio

9:04

while you're lifting weights If you don't take a break

9:07

for too long . Remember your heart is dumb

9:09

. It doesn't care what

9:11

you do to raise the level of your

9:13

heart rate . Whether you're weightlifting

9:16

, running , swimming , cross-fitting

9:18

, does not matter . Keeping your heart elevated

9:20

for a certain amount of time gives

9:22

you cardio . So if you take brief

9:25

breaks and don't allow your heart rate to come

9:27

down too low , then you're getting cardio

9:29

while you lift weights . Running , of

9:31

course , is a fantastic activity . Build

9:33

up slowly . A lot of people get injured running

9:35

. Make sure you get excellent footwear

9:38

and build up slowly

9:40

. No more than 5% increase per

9:42

week and you can have tremendous health

9:44

benefits from running . And another one is martial

9:47

arts . Now there's a last one

9:49

that I would mention , and that is

9:51

rowing , and I have a rowing

9:53

machine . I love to row . Now

9:55

it does get kind of boring staring at the wall , so

9:57

I got to have my iPad and some show

9:59

or something on the

10:02

screen in front of me . But

10:04

that's also kind of cool that I can just watch a

10:06

show and do a long , slow row

10:08

or do a hit workout

10:10

on the rowing machine Also low impact

10:12

. Now let's

10:16

talk about supplements , of course

10:19

. I'm here talking to you from Derobi , a

10:21

supplement company , and supplements

10:23

help my workout . I often take a pre-workout

10:25

. Sometimes I do a full blown workout

10:27

with L-Argenine and Citrulline

10:30

and a variety of other cool ingredients

10:32

. However , they

10:34

tend to have a lot of caffeine , and

10:37

so sometimes I use our own focus up

10:39

as a pre-workout . I find it's an excellent pre-workout

10:42

drink , actually , as is our NeuroBoost

10:44

. You can learn about both of these on the website

10:47

. Focus up and NeuroBoost have very

10:49

different ingredients . They have a very different effect

10:51

and some people prefer one to the other . Neuroboost

10:54

has a nice orange flavor , focus up as

10:56

a berry flavor , but I find them both

10:58

to be excellent pre-workouts . During

11:00

my workout , I drink cell fuel Eight

11:02

drops in my water bottle . I try to finish

11:05

the water bottle while I'm working out . Cell

11:07

fuel is an oxygenating

11:09

supplement , and what we're trying to do when we

11:11

exercise is increase our

11:13

aerobic capacity and get more

11:15

oxygen to our extremities . As

11:18

a matter of fact , when people are doping , what

11:20

they're doing is trying to increase their

11:22

body's use of oxygen through doping

11:25

, and so using a natural

11:27

supplement for this is a fantastic idea

11:29

. Also , before weightlifting

11:32

workouts , I take perfect

11:34

aminos both before

11:36

and after a heavy

11:39

weightlifting session , and

11:41

this is something I learned from the Perfect Amino

11:43

website and some of their pro athletes that

11:46

do this , and they find and I have

11:48

found as well that taking the Perfect

11:50

Aminos before and after a workout really

11:53

helps me get the most out of a workout and keeps

11:55

that protein in my body right when

11:57

I need it . So there's three

12:00

. Well , there's actually a fourth

12:03

. There's another one that I

12:05

think is highly

12:08

what's

12:10

the word ? I'm looking for , something

12:13

that really helps your performance when you're working out

12:15

, and that is our Omega product . Our

12:17

pureform Omega is

12:19

a plant based Omega , and Omega's

12:21

are also critical on exercise

12:23

days . I take my Omega's before my

12:25

workout , whatever type of workout

12:28

I'm doing , and , as a matter of

12:30

fact , you get a little bit of energy just from

12:32

the oils themselves . But

12:34

whatever your

12:36

normal amount

12:38

of Omega's is because it's it's 30

12:41

Per one pill

12:43

per 30 pounds of body weight . Okay , so if

12:45

you weigh 120 pounds , you

12:47

would take four perfect aminos . If

12:50

you weigh 180 , you take six . However

12:53

, if you take two more than whatever that

12:55

number is before your workout

12:58

, they will give your body

13:00

Fuel and nutrients that it needs

13:02

to increase the the effectiveness

13:04

of that workout . Now

13:07

Eating plans . Of course

13:10

, we're always going to recommend the dirobyne

13:12

undieted , because it's so

13:14

easy , it's so fundamental and

13:16

it will make sure your body

13:19

has all the macro nutrients that you

13:21

need to have that energy that you need to

13:23

recover properly . If you Just eat according

13:25

to the end diet , that is

13:27

a fantastic way to eat with normal food from

13:29

the grocery store and

13:32

Not difficult to

13:34

do , and you're still allowed to

13:36

have the odd treat here and there . It's not some

13:38

type of super strict diet

13:40

. It's really based on just the fundamentals

13:42

of cutting out the bad stuff , increasing

13:44

the good stuff , but in a very

13:47

easy and easy to understand

13:49

way . So

13:52

, in conclusion , of course , the perfect amount

13:54

of exercise will vary . Five

13:56

hours a week is a fantastic guideline

13:59

. If you do more than that for

14:01

a certain activity that you're trying to train for , like an event , then

14:05

of course do be careful , pay close attention To

14:09

your sleep patterns . You could have hormone imbalances

14:12

when you over train , but again , most

14:14

people don't have that problem . I

14:17

think most people are having a hard

14:19

time getting in enough exercise , and

14:22

so I think that if that's you doing

14:24

a combination of some walking , some strength

14:26

training and

14:28

some form of exercise that you really

14:31

enjoy , that adds up to five hours a week . You

14:33

absolutely can't go wrong with that . I

14:37

hope you've enjoyed this episode and some of these ideas and thoughts that I've shared with

14:39

you . As

14:41

always , we do an entire post on our blog

14:43

at blogdirobicom , where

14:46

we have the podcast and also links of anything that

14:48

I've mentioned in this , and you can get 10%

14:50

off by using the coupon code podcast

14:54

. This is Dave Sherwin , wishing you health

14:56

and success . Thanks

15:02

again for listening and don't forget about all

15:04

the free resources on dirobicom . That's D I R O B I . Dot

15:06

com . Also find the show notes for this episode

15:08

by clicking on the podcast link

15:10

there on the website and if you want to pick any

15:12

of our World-class products

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while you're there , use code podcast

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