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so now let's talk about two
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scenarios the first is the person who is
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new to this type of training so they've
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listened to this podcast or they're one
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of my patients and I've made the case
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convincingly to them that you really
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need to do this type of training I want
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to come back by the way to a
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justification for that so let's explain
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why high-intensity training is not
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sufficient but we'll we'll park that for
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a moment but they really don't have much
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of a background in this type of training
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right they you know maybe they do some
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high-intensity training they do some
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weights they play some tennis uh but
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they really don't do the sort of
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steadystate sustained cardio that we're
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talking
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about um how would you structure a
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training program in dose duration
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frequency uh for that individual and
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tell me a little bit about the choices
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that you would make if they're agnostic
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to running walking cycling rowing
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swimming you know again I have my biases
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there but I want to kind of hear what
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you have to say about it yeah no yeah
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that's a great um question and I also
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know before that I want to apologize to
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many of your audience um um uh because I
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I I get a lot of emails you know asking
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me about these questions and it's hard
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to uh well that's why we're doing the
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podcast so you don't have to apologize
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it's easier to do appreciate it uh this
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way but still I get emails um and uh and
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and before I used to see people here at
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the University University but now the
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university you know we don't have these
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services so I'm trying to convince them
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that these services are important to
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offer to to population but anyways I
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want to apologize because I cannot
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answer to everybody but yeah so uh my my
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I have the three three main rules or
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parameters I have learned over the years
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so one is the duration right um we have
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in in mind sometimes that this is like
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endurance training long day like like I
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only have six hours a week or seven
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hours a week most right to do this type
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of training or less so there's no way I
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can do that it's usually less because
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they might have six hours a week for
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total exercise exactly and we're going
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to take half of that for strength
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training exactly because which is very
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important as you know uh um uh and it's
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it's my it's where I fail because I I
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should do more of that and I try to to
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get a little bit more of time to do that
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but I H it's not easy but I Aspire
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really to to to dial that in but uh but
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yeah you're right they might have less
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than six hours and they might think like
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well I'm not an endurance athlete so you
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need to do four hours to do to
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accomplish this so therefore I'm just
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going to move to do just high intensity
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and just get out of the way well that
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that's not completely true right uh you
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can accomplish very important mandal
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adaptations and very important um um
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metabolic adaptations by exercis in one
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hour right so this is one is the uh uh
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um uh the duration let's start by the
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duration right so uh um if you try to do
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that 1 hour to 1 hour and a half range
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uh you're on target um and is that in
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one setting hours I'm sorry is that
00:03:12
total or one setting what do you mean uh
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meaning is it 1 to one and a half hours
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per week or does that need to be in one
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continuous exercise about yeah I'm sorry
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let me let me maybe go back to that the
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frequency right that the dose so the
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frequency that I see is that uh this
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type of training uh ideally needs to be
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done between 3 to four days a week
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ideally uh um what I've seen and how can
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I know this U I know this because I've
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seen in the laboratory everything right
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the person who trains one day at these
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um zones or two days or three days or
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four days or high intensity low
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intensity and a c the adaptations how do
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I see the adaptations again looking at M
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I mean at F oxidation black take C
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capacity well surrogates of matter kind
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of function right so I've been
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identifying that the dose of that
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training so if you train once a week
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there uh chances are that uh you're
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going to deteriorate over time and
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especially as we age uh something that I
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see for example in high-intensity
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exercisers and bodybuilders that they
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have a very poor mandal function
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compared to people who do
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more a little bit of everything right so
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so one day a week it's not going to work
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two days a week it might maintain what
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you have but if you're are new to an
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exercise program might not be enough 3
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days a week now we're starting to to to
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to see for sure four days a week now
00:04:45
we're talking ideally five days a week
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or six but not not everybody has
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obviously six days a week to train but I
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think that we all can I mean you are a
00:04:54
very busy guy I'm very busy guy uh and
00:04:57
we try to squeeze four five days a week
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maybe six in the summer but four to five
00:05:02
days it's achievable for most
00:05:04
individuals and and and put aside an
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hour to an hour and a half right so I
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would say that four days a week is ideal
00:05:11
right that's the that that that's the
00:05:13
first principle the second principle is
00:05:15
the duration going back to what I was
00:05:17
saying right with with with one hour
00:05:20
maybe Patra needs four hours five hours
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uh uh to keep increasing those huge
00:05:26
mitochondria for a long time but a mer
00:05:29
moral and especially someone who might
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be pre-diabetic or might be out of
00:05:33
Fitness or or hasn't exercise in a long
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time or or someone who coming from a
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disease or or or a mother who just had a
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baby and has been out of safe for a
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while you know one hour um if you walk
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or if you run uh might do might be very
00:05:49
very good for you uh one hour walk you
00:05:52
know you or run you might have to bring
00:05:54
it up that's that's part of the plan too
00:05:56
right you cannot start off the bat with
00:05:58
one hour you might start start by 20
00:06:00
minutes 30 minutes 40 minutes increasing
00:06:02
it but maybe about an hour and if you
00:06:04
bike for example about an hour 20
00:06:07
minutes hour and a half that's what I
00:06:09
see that if you do that for four days a
00:06:11
week things are starting to move even
00:06:14
even if you bike on a trainer where you
00:06:16
can be much more efficient and you can
00:06:19
really get straight to the wattage and
00:06:21
stay there because we we tell patients
00:06:23
you know again it depends where they are
00:06:25
in their cycle but if they're starting
00:06:26
out I mean we''ll be happy if they give
00:06:28
us 30 minutes
00:06:30
to four times a we ofed exercise um so
00:06:35
so do you see a difference between I
00:06:36
don't I can't do zone two on the road I
00:06:38
can really only do it on the trainer I
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just can't stay at a constant level on
00:06:43
the road with starting and stopping and
00:06:45
wind and hills and stuff like that
00:06:47
that's very good point that's why an
00:06:49
hour and a half on the bike it might
00:06:51
actually be one hour or so right because
00:06:54
you have all these artifacts but you're
00:06:56
right when you're on the trainer you
00:06:57
isolate everything completely and and
00:06:59
what I also recommend is about an hour
00:07:01
if you can get there but again you know
00:07:03
like yeah sure you might it's it's to me
00:07:06
it's it's feels like a torture sometimes
00:07:08
you know to be an hour and the trainer I
00:07:10
hate it I like to be outside uh but we
00:07:13
have have to do it I do it I I watch a
00:07:16
movie or or just catch up on work I have
00:07:18
one of those special desks right where I
00:07:20
can type or read articles or answers
00:07:24
emails low key activity because again
00:07:26
you know you're not very sharp to think
00:07:28
uh very intellectually
00:07:30
but um but yeah 1 hour might do the
00:07:32
trick uh what I've seen is like yeah in
00:07:34
those people who haven't done much at
00:07:35
all even 30 minutes 20 minutes my start
00:07:38
moving the needle but eventually it's
00:07:40
not enough uh toes right uh um uh it's
00:07:45
like if if the body needs more right so
00:07:47
if if you can get to a goal about an
00:07:49
hour to an hour and a half that's that
00:07:52
that should really work in my modest
00:07:54
opinion in my experience so that's
00:07:57
that's the um the duration
00:08:00
this podcast is for General
00:08:02
informational purposes only and does not
00:08:04
constitute the practice of medicine
00:08:06
nursing or other professional health
00:08:07
care services including the giving of
00:08:10
medical advice no doctor patient
00:08:12
relationship is formed the use of this
00:08:14
information and the materials linked to
00:08:16
this podcast is at the user's own risk
00:08:19
the content on this podcast is not
00:08:21
intended to be a substitute for
00:08:23
professional medical advice diagnosis or
00:08:26
treatment users should not disregard or
00:08:29
delay in obtaining medical advice from
00:08:31
any medical condition they have and they
00:08:34
should seek the assistance of their
00:08:35
Health Care Professionals for any such
00:08:38
conditions finally I take conflicts of
00:08:40
interest very seriously for all of my
00:08:42
disclosures and the companies I invest
00:08:44
in or advise please visit Peter aam
00:08:48
md.com
00:08:50
slab where I keep an upto-date and
00:08:52
active list of such companies
00:08:56
[Music]
