Howdy 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.
Today we're gonna talk about the five worst pieces of fitness advice.
That's not--you don't like five you want seven don't you.-Well we could come up with seven
but we better stick at the five and we don't want to have this carrying on too long.
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Alright let's get to the topic at hand.-5 worst pieces.
Number one if you want to lose weight you have to exercise.
Exercise yes is definitely good and yes exercise can help but if you want to lose weight
you definitely have to put less calories in your piehole.-Oh Bob.
You do though, I mean weight loss is more of an eating thing
than it is an exercise thing, wouldn't you agree?-Right and I think moreso
as you get older in your 30s and 40s, so you know maybe in your 20s
people are less likely to gain weight and still eat a fair amount,
but I think age has a definite influence on this-This is neither here nor there but we visited our daughter out in Portland--
In Seattle I'm sorry and we went to both places and I saw more out of shape people jogging
in that area than I ever did in my life. I think they all have, work for Amazon and stuff like that,
so they're doing desk jobs all day long and they're probably eating,
and then they go for a run at night thinking that that's solved it but I mean I'm not kidding you every person I would see,
I'm sorry Seattle, we like Seattle, a nice city but there was a lot of out of shape people running.
You would notice it. I bet you if I brought you there you would notice it.-They might be in shape
but they're larger girth-Yeah, yeah better shape than--I mean running's better than not running.
Okay, number two and we've heard this for years no pain no gain.
It's really a bad strategy for lifelong exercise.
You know I don't want to put down another fitness program but you know p90x-mhm-really intensive,
really works well. People I've seen that have been on it
Have been, you know really got buff, but they don't stick with it
cuz it's just too hard and it's just too much pain.-Right there's some personalities that
I have a friend that does it. 13 week program he sticks with it and that's the only person I know
everyone else is yeah it's a really good thing to do, they made it through six weeks of it or whatever
and then they sit on the shelf-that's right-the program
I think no pain no gain is you know on the movies it's really good in high school
and the professional football--professional people, but the average person
you know I personally I work out really hard once a week and that's with a friend of mine that can do the p90x,
and I really enjoy it but I only do that once a week.
The rest of the week I back it off
and I enjoy it and I still get a good workout but I'm not going that extent.-That's a good point Brad.
Well we recommend is moderate exercise you know for forty minutes four to five times a week,
and that moderate exercise can be walking jogging swimming dancing
volleyball shooting baskets you know more stuff like that.
All right number three you need to carbo-load.
And you know probably not, unless you're gonna be exerting yourself the next day
for greater than 90 minutes, like let's say you're gonna be doing a like a marathon or triathlon,
then you probably need to carbo-load and there are not a lot of people in society that do that,
unless you're in that community, then you know a lot of people. But in general looking across everything
you know 30 minutes is oftentimes a typical workout for a lot of people.
Yeah if you're gonna do a 5k race the next day you don't need to carbo-load.
What's better is that you eat a regular meal and then cut back on your training that day,
because then your muscles are gonna have time to store carbs.
And if you're talking at that competitive level even if you're the average person but you want to go and do a 5k
and really get your time down and you've been working out,
you've got to look at you know, you've got to do some reading,
you've gotta do some research and then see how your body works cuz I know different people-I agree with that Brad-different ways that their body responds.
I think we're gonna find out in the future that's the way things are is that you can't have one recipe for everybody,
cuz I have found things that have been working for me and then I'll hear the plant-based people that'll go a little crazy
and say no no no no that that's not gonna work. Well it's working for me, my markers are down.
Everything's good so-I just spoke to a gentleman 60 years old a long-distance runner ultra runner
he ran his first 100 miler this year.
He'd been working on it for seven years and he always broke down at like mile 60 or 70
but he's talking about another person he knows in that community, it's in the La Crosse area,
and guess what this guy uses for diet while he's running?-Because you got to eat while you're running throughout the day.
Pizza and mountain dew.
I think he was younger-I don't agree with that-Oh I don't either but
I mean he's done it. He's run 100 miles and that's what he's eating during the race is what he's told me.
We've got to get this guy on.-Yeah we do we gotta find out more.-He's not the pizza guy but the guy that's 60 years old,
and doing ultras it's like you know, he's not the one eating the pizza.
Ok oh good.-He's got a different recipe for his running but anyways I think it is unique to the individual.
Next time number four--next one number four.
You're gonna have people that are gonna say the best time to workout is definitely the morning
and then you have people, no no,
the best time to workout is definitely the evening and they both have you know sound reasoning.
In the morning they'll say well it establishes your metabolism and
you know you have increased energy, you know give you a natural high that goes right into the afternoon,
and then there's people that say no no,
you want to work out at night because it's gonna burn off the day's calories and then you're gonna sleep really well.
So and they both have merit but to be honest it's gonna be more an individual thing.-I think so too.
Sometimes just when can you fit it in the day? Not regardless of how the physiology works out.
I like to do it in the morning just because it's out of the way then,
and I don't have to think about if I get a busy day
or something comes up in the middle of the day that runs into the evening
then you just you can't get it in.
I've done both and I've also got to the point where you got so tired at night you couldn't do it.
But you know just some rules of thumb here, you want to avoid high intensity training,
right before you go to bed because it can set off chemicals that can make it hard for you to sleep.
Although I've never had that problem, I mean seriously, when I work out at night
I could fall asleep two seconds after I'm down.-Really?-Yeah.-I usually don't workout that late so I don't know.
The best time for weight training is when you can put forth the maximal effort
and you know I remember I used to lift a lot of weights and I tried lifting in the morning one time,
it was terrible. I mean I tried it once and that was it so
for me it's gotta be more in the evening.
And number three try to avoid exercise right after eating the meal, you got all that digestion going on and stuff like that.
You certainly could do it if you're doing a small meal, if you're breaking the meals up you certainly could work out.-Right.
I think that one kind of is one that most people would agree with, you know and a lot of this
you know there's a lot more breaking down are you a weight lifter,
are you looking to build your muscles are you an aerobic type of person ,
or are you just trying to get some you know going for a walk, you know so again I really think it's individual
to the person's chemistry their body and then as well as what their goals are.
That's a very good point.
Alright the last one's just kind of my personal pet peeve.
Do you wanna give me a Booyah Stik here Brad?-Of course Bob.
All right gotta say the word: Booyah! All right so let's say this is a weight bar and
you know we're gonna have people
we've talked many times about one of the worst positions to put your back in while you're lifting weights
is this rounded L position so like you were doing like what would this be, rows?
Right or the good morning where it's over your shoulders.
Yeah it's like this and then you're doing these right?
Yep you're going all the way down to there, yes.
With a rounded out back and I've had people that argue with us online and
elsewhere that say well how are you supposed to strengthen your back,
you know in those bad positions if you don't put it in those bad positions?
It's just-we've got a number of videos on options where you can strengthen the back muscles,
without straining the spine and particularly in the discs.
Right and anybody who talks that way I can guarantee if you do those for a while you're just gonna hurt your back.
There's just no way you're gonna strengthen your back enough in that position,
and we've based a lot of this on science, we had Nakasam's studies,
that show how much stress there's on the disk when you're in those bad positions.
Well I disagree with you a little bit Bob. I think there's a number of people who are genetically sound they'd use good mechanics
and they'll do them for years and they're not gonna hurt their back but across the board
generally the average person oftentimes doesn't use good body mechanics
I'm gonna say 90%-Eh okay.-We don't know,-We don't know,
but we've been in therapy for a long time and we see a lot of injures,
so we're talking to help the masses out here.
I've just had people that literally it's almost humorous because
they'll argue and they'll say yeah after I had my back surgery,
you know and they just throw that out there casually. I'm like well so you had back surgery,
I mean so you did hurt your back that way, so anyway,
all right so those are the five worst pieces of advice,
coming from Bob and Brad who are probably the worst people to get advice from right?
Well Bob you know we're working on it every day but again
we're still working on that.-We can fix just about anything-except for-a broken heart. Right there.
We're working on it though. Thanks.