Hi folks I'm Bob Schrupp physical therapist. Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet. In our opinion of course Bob
Science says one minute of this exercise is equal to 45 minutes of jogging, isn't that intriguing?
I bet that pulled a lot of people in here.
We're not lying it wasn't just clickbait, this actually was a study that
was done by McMaster University in Ontario Canada and they studied interval training
Interval training is kind of high burst of exercises followed by kind of a rest period or lower intensity exercise
I'm gonna go over that in just a second and show you the results but it was very Interesting how it kind of compared
to 45 minutes of just slow working out on the bicycle
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So this study McMasters University
What they did Brad is they first had three groups of people, first group did nothing
We know a lot of people like that don't we?
Unfortunately if you're in that category, we're gonna move you into one of these other groups. The second group what they
did is they biked on a stationary bike for 45 minutes. Kind of at a moderate Intensity
The third group what they did is they started off on the stationary bike again for two minutes
They just biked kind of slow, kind of a warm-up
Then for 20 seconds
They picked it up and they went as fast as they could
So they sprinted on the bike for 20 seconds, they did another two minutes of just slow
you know kind of cooling down
Another 20 seconds of
sprinting and we're moving on here, two minutes of the slow, 20 seconds of this sprinting, and finished up with a 2 minute cooldown
They sprinted once they sprinted twice they sprinted three times for a total of just one minute of really high-intensity exercise
The rest of it was just kind of slow and moderate
Two four six eight so nine minutes total
A nine minute workout
We're being a
little deceptive but it was 60 seconds of really high Intensity
And what they found in comparing these two groups, this one of course
did not get any better obviously, but in the group that went for 45 seconds they found they were
exactly equivalent as far as their
Cardiovascular health had improved and they even biopsied the muscles and they found out the muscles
were the same, as far as the energy producing, was it Mitochondria
I didn't read the study so I'm not sure what they have but
They found oxygen producing muscles and energy producing muscle cells
were the same. So in other words I mean it's really cool you really you know if you
don't have time you really can do these more high intensity exercises and get in good shape
for someone who has time, I would do a little bit of both and that's what I do. I run, and
I also try to include some high intensity exercises. So today what
we're gonna do,
we're gonna show you some of the high intensity exercises that you can do at home without equipment
and then we'll show you what you can do for the two minutes too. Now you can
we're going to show you five of them, so this
is almost like a 10 minute workout. If you do the high intensity for just 20 seconds and
then you do the core workout for about two minutes. Are we gonna time the 20 seconds? No
we're not gonna time me, just gonna kind of start showing you
Yeah you can do that at home, and pick which one of these you want to do.
You can do all five or
you can repeat each one
Keep doing the same one if you want. If you happen to be a runner you can go out and jog and sprint
Yeah I used to do that. Absolutely. What do they call that? Interval training but
Fartleks, the German term
Okay, the first one, first off again you want to warm up a little bit Brad,
All right, well pretend you warmed up a little bit because
The first one that you can try is just quick sidesteps,
These are the old basketball moves Brad, we used to do a lot of these
and you're gonna need a
bigger space than this. So for 20 seconds.
And I used to do these Brad, I used to run up my stairs and then come down and do sidesteps
And the lower you get yourself the harder it is. Exactly, so you can do that for 20 seconds, you're gonna feel it
All right the next one is mountain climber. They're a little difficult, don't do these on a table
Only do them on the floor, but this works out pretty good
Look at that. There goes his microphone.
If these are something you've never tried before, you might start with one leg up
Real slow Brad. Yeah exactly like that
So as it gets better then you can start picking it up
Now what we failed to show Brad
Is that in between
So what I recommend Is doing a little bit of core workout while you're resting. So you did the 20 seconds
Then you lay down and you can start with a little bit of core workout. Again if you're a beginner, you can just
start by just touching the heels like this
And do this for a couple minutes, you're kind of catching your breath a little bit, and then you can
also, my shorts always go up, out right. We gotta get some duct tape
We could tape them up with it, and if you get a little better you can start doing some fluttering like this.
That's quite a bit harder if you haven't done that one, so that one is not gonna let you rest as much
Next one Brad is we did the Burpees
Next one I call bed Burpees, yes I invented these
Now normal burpees are you go all the way down
you kick out and come back up again. What Brad and I hate about these
is right here when
you're going down look how rounded I am
It puts a fair amount of stress on your low back
If you got a healthy back and you like doing them, that's fine, I have no problem with it but as you get older
It's not something you want to do, things change,
So you're gonna use a counter top or a bed and what you're gonna do, Brad will show from the side
So basically, gonna go down, you kick out
kick back and then you can kick up like this.
Down, kick back,
Brad this is a family show. Okay I'll go to another core one Brad. Now this is a good one just for the obliques
Lay on your side
This leg's underneath, this one's up like this. I put this hand here and I start just doing a little bit of obliques here
Again I'm catching my breath but I'm working my core
This is one of those things it's nice to have a timer so you can
actually look at a clock on the wall. Yeah you're gonna want to do it for two minutes, do it on your cell phone
so you can see it, but don't just guess because
You really should keep on track. I just watched this show last night called "The Good Doctor", really good show, and he's autistic
and he times everything. Brushing his teeth,
All Right next One Brad is just regular old jumping jacks, you know anybody can do these
But it's working your whole body and you can pick up the speed if you want to, it's gonna depend on the individual.
Yeah for some people that's gonna be too easy, for some people it's gonna be just about right. And then if that's too easy
stick with one of the other ones. You can get your heart rate up on those,
what I'm gonna do is go ahead while I'm
working my core a little bit here, I'm gonna go ahead, just do opposite arm opposite leg,
Again, works the back, works the core
Catching my breath
Working out good, I'm kicking Brad. Yeah the ball works out really good for this
If you're a new beginner, this really gives you stability
Or if you've got a back problem but it's fairly good, I use the ball because of that, it really
stabilizes that back. You still get a good workout.
But again, the cooldown, this is the rest period, just doing some active recovery
And then the last one Brad?
High steppers
So you can just put your hands out,
You don't have to put your hands out, you can just work it like this. This is like that Seinfeld episode
where they're in the hallway.
You can tell they're gonna breathe a little harder, but yeah and then
you're gonna want to cool down for the last part, and I don't know got anything else you want to do core-wise?
That's a good one, make it a little harder like this. Because this one's not that hard but you're cooling down
and you can
alternate those legs and you're laying flat, you can relax and breathe a little bit
okay
Then do a little rotation
especially if it's your last one, you're cooling down,
You got your nine minutes in, that seems kind of weird Bob, I got my nine minutes in this morning
but again that nine minutes is equal to 45 Minutes, this kind of
relates to our little problem Brad. Remember, we can fix just about anything, except a
broken heart, I put it right on you last time, it looked kind of cool, I'm gonna do it again
Well We got this thing up here that's the same color, but yeah we'll work on that. Alright thanks a lot.
you