♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ on the internet ♪
- 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.
- If you hate treadmill workouts,
you'll love this low cost, indoor walk/run option.
- That's right, Bob.
- So something for everybody, Brad.
- Yep.
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We provide videos, how to stay healthy, fit, pain-free
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Go to the giveaway section.
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- 60 second version.
Okay, Bob.
- You want to show them what we're giving away?
- Oh yes. Well, this is, you know
this could be for someone who doesn't walk or run,
because they have knee or hip problems.
- [Bob] Right.
- But they wanna get
a nice workout. - [Bob] Get fit.
In the seated position.
There we go.
You can do this, you know five, 10,
- [Bob] This fits, right with the title, Brad.
- Oh, absolutely, Bob.
- [Bob] It's a low-cost option.
- It is.
- [Bob] And it's like walking, running.
- Yup.
- [Bob] But it's, it's low impact
- It's for those people who cannot walk around.
- [Bob] He's showing how you can put the stand up
and work the quads more or work the hamstrings more.
- Yep. We put it, this way.
- [Bob] The other thing you can actually lie in bed
and do this.
You can actually lie down.
- Right.
For those people recovering or very weak,
or have a condition where you know,
that's their option.
- Well, if they're pregnant
and they are on bed rest.
- Sure. You bet.
Absolutely.
Okay Bob,
- All right Brad, the other option.
- What'd you mean?
You're gonna show us a different option now.
- Oh yeah.
Well, I just wanted to mention, you know, treadmills.
The big things about 'em,
people talk about the cost.
They're expensive to get a good one.
- Yeah they are.
- They're boring.
They take up a lot of space in the house.
- They're loud.
- They're indoor, they're loud
and they're seasonal, pretty much.
So you only have it for a certain time of the year.
Most people don't use them when they can walk outside.
Some do however.
- I kept breaking mine.
- Well, that's the thing.
- I broke the deck on it, three times.
- Then you got to call up and like get in here.
- Yeah I'm 200 pounds and I'm going boom, boom, boom.
- We're babbling, Bob
and we're gonna get hollered at.
- Okay.
- All right. So here we go.
Here's the option.
What you do need now is some loop bands.
- Yeah.
- They're a lot, lot cheaper than a treadmill.
Plus you can use them
for a lot of other strengthening exercises
which we have videos on as well.
We just did one today, actually.
I really like the loop bands now.
Now and you also have to have one more thing.
You need a place to anchor the loop band,
so that you can use it for resistance.
And they come with five different resistance.
I'm going to use a red one to start out with.
We use the wall anchor.
- [Bob] I actually did it on my treadmill.
I anchored it. - Yeah. Bob
anchors his to the treadmill.
- [Bob] Yeah.
- And he prefers it versus the treadmill
- [Bob] You can watch TV and it's quiet
and it's high intensity.
- Yeah. Yeah.
It works very well.
So, you put the loop around the wall anchor
or whatever you have.
You could drill a hole
and use an i-bolt if you want,
that may work as well.
- [Bob] Just make sure it's in a stud.
- Yup. You gotta be safe with that.
Very safe.
You have to be able to pull on that with all your weight
which these have been tested.
They're perfectly safe.
Okay. So here we go.
This is all you do.
You're gonna start with it around your waist.
And, if you're gonna walk,
you can simply do your march walking in place
- [Bob] And it's giving you some resistance on your core.
- Yep. And this gets a little boring.
So there's nothin' wrong with goin' like this.
It gives you a little more resistance as you come out,
a little less resistance here.
A little more
and you may want to do this for a few minutes in a row.
If you're gonna do running
I'm gonna strongly suggest that you do a HIT exercise.
- Sure.
- but you could certainly do a HIT exercise with this too.
In other words, High Intensity
Interval - Interval Training.
- Yep. 30 seconds of working this
and then simply relax.
And you could do march in place if you like
or just stand and breathe
and then go back to 30 seconds of the exercise.
- Now, Brad, I don't know if you invented this,
but I tried it, based on your recommendation.
- Sure.
- and it's really comfortable.
- It is. It is.
- I mean it's not uncomfortable at all.
- I really like this.
I used to treadmill run
and I'm not gonna do it this year.
- I'm not either.
- I'm doing this instead.
Now for runners, what you're gonna do is simply jog
and you can work this on your HIT exercise.
And if this is too easy,
you might want to work the red band for one interval,
during the rest,
change and go to a different resistance band.
And that really takes the boredom out of it.
It makes it more interesting and you can do stronger.
- So with high-intensity interval training,
quite often, what they'll have you do,
is 30 seconds on, 30 seconds off
- Yeah.
or maybe a minute on, minute off
and they actually call it SIT2, sprinting
- Sure.
- interval training.
And that's what Brad can do with this.
- Yeah. As a matter of fact,
I'll increase the intensity.
I'm gonna take that band off.
I'm gonna go to the black one.
- [Bob] So what I did the other day.
I did it one minute on and 30 seconds off,
is what I would do.
- So here we go.
I'll do a sprint for 30 seconds actual,
- [Bob] Sure.
- time it here.
So we'll go
and I got higher
and I'm going to work it.
Get the knees up.
Did you see that Seinfeld episode where he's runnin',
he's runnin' through the airport. Yeah.
- Oh, I remember that one.
- Yeah, you've seen every Seinfeld episode.
You know which one I'm talkin' about.
- I'm remember seein' George run,
when there was a fire
and he beat the women and children outside.
- Yeah. (laughing)
- So you got five seconds left, Brad.
- I gotta stop, Bob,
cause I gotta talk.
- All right.
- [Brad] All right.
So you could do that and then rest
but wait Bob, there's a lot more.
- There's more!
- This gets a lot better.
I'm gonna go with the red one again.
The big advantage of this,
is you work your ankles, your hips
and all different planes and directions.
- [Bob] Plus core.
- Yup.
- [Bob] And it's great for balance.
If you have a balance issue,
you be a little careful on this.
- But it does support you. - Right.
- It does.
- It kinda helps you a little bit.
- So I'm going to show you options.
We're not going to do a real-time workout
but you can do this on your own after you watch us.
So you could do what I just mentioned,
straight and forward.
And then that might get boring.
Plus, you may want to strengthen muscles on your hips
and your ankles, so you have better balance.
Okay? And what we're gonna do is,
we're gonna go right to left
and you can do a little carry yoke here
and cross your feet.
You know, this is for a higher level, people.
- [Bob] Yeah.
- If you have a balance problem,
you're not going to do this,
but it makes more different muscles work.
And you can do that for 30 seconds
and then give yourself a break.
Take 30 seconds off.
Make some adjustments,
change a band, if you'd like to.
Now, the next option is you can do four directions.
Now this is really fun.
And first time I did this,
I thought, this is really cool.
You can be running here.
You can run this way.
Work the lateral muscles,
those hip adductors,
the peroneals for the ankles.
So you get stronger ankles.
Work both sides obviously.
And you don't have to adjust or anything.
It just,
- It's really not that difficult.
I was able to do it. (laughing)
- It just accommodates you.
- Yeah.
- And you can go all the way around
- Yup.
- and run backwards.
It is just the neatest thing.
You know, set your cell phone
so it beeps after 30 seconds,
or a minute, if you're more advanced.
- Now, if you're a walker, Brad
you could do kind of just walking things too.
- Exactly.
- You could go sideways.
- Yep.
- And then you can do - Yup. Exactly.
- your marchin' like this.
turn this way - Yep. Absolutely.
- Do your marchin' like this.
Go like this.
- [Bob] Yep.
- And if you're doin' this way
you can put your hands on there to help balance
- Gives a little support
- Yep.
and you have to play with the resistances.
I know this is a little light.
If I was doin' the walking
I'd go with the heavier one.
Not so much with running.
It's just, I feel comfortable.
And now this next one is kind of fun.
Well they're all all fun.
- They're all fun.
- Take a, this is shelf liners.
- Sure.
- You need something.
So you can see on the floor.
You can't put a piece of paper down there,
because it's slippery - You'll slip on it.
Yeah.
- Yeah. So you have to have something like shelf liner.
I'm going to put that there.
And this just adds another,
ah, just another the loop to it.
If you will.
- [Bob] Another component,
- [Brad] Another component.
And so we're going to take off.
I'm gonna run circles around
and this is more for the athlete.
Someone who's preparing, - [Bob] Sure.
- [Brad] maybe for soccer.
You're getting ready for an activity
that's going to happen in the spring.
- [Bob] You're gotta go in the other way, Brad.
- [Brad] Oh yeah.
- I was gonna say, you're gonna get all wound up.
- Yup. Now I don't have two of those,
but I did want two,
cause I wanted to do a figure eight.
- [Bob] Oh sure.
- [Brad] Yup. (breathing heavily)
Then you can work that.
Is this cool?
Or you could do bounces, this way.
- [Bob] Sure.
- Bounces this way.
Hop on one foot on there.
You can get creative.
Do what you want to do.
It is just a nice way to work out.
- Great way to get, you know
and the thing with high-intensity interval training,
you don't have to put as much time into it.
- Right.
Exactly. - I mean,
if you do a 10 minute workout of working out.
- Right.
- that's almost equal to a half hour of of running.
- Right.
There's controversy on that. - Endurance running.
- And I need to know the specs on that.
Cause I'm not a hundred percent on that,
but I certainly believe
it works. - I read a lot
and again and again.
So I don't know.
We'll see.
- It depends the studies you read, Bob.
- Yeah, what study you read, so.
- All right.
- Nice job, Brad. (hands clapping)
Thanks for watching. - It's fun.
(upbeat music)