 Hey, we're here with James Seal. You just did your 2014 talk. It was great. Thank you. It had a lot of data, which I like. I personally love looking at the wrong numbers of the data. But I think a lot of people will use you as their interpreter. They just go, I don't want to look at it. Just tell me. What did that data say? What should I be doing? And one of the things that I think people have an idea about is that machines are bad because they are not replicating hunter-gatherer type exercises. Is that true? That seems to be quite a common position in terms of the whole paleo sphere. When people are talking about hunting out of a fitness and that sort of thing, they typically look at emulating physical activity patterns that they involve themselves in. But that's one of the things I talked about. I wanted to review that concept and see whether or not there was really any truth to it and whether or not we should be emulating them or whether we could get away with using more modern things. Just because it's modern doesn't mean it's bad for us. Maybe, maybe not. And that's kind of one of the things I wanted to cover in the talk and that's what we spoke about. And then you were talking about resistance activity and aerobic activity and how sometimes you'll think that if you do the aerobic, it's only good for your longevity and if you have to do the other one for muscle mass and that's only good for one type of thing. So elaborate on that a little bit for us. Yeah, okay. I mean, one of the things that I start off talking about is that a lot of the modern research is starting to show that the quality of exercise and the intensity of effort of that exercise seems to be quite important for determining longevity and health and well-being. And that's quite closely associated with physical fitness outcomes as well. So the fitter someone is, the more likely they are to have reduced mortality and morbidity risk. And some of the previous research that we've done and what I spoke about at a previous 21 convention was that actually the mode of exercise seems to be very, almost irrelevant to that. As long as you're training hard enough, then you can do strength training, resistance training or more aerobic endurance type modes of exercise and you seem to get similar benefits as long as you're just training hard enough in terms of physiological fitness. So cardiovascular aerobic type fitness seems to improve from resistance training if you train hard enough and if you train hard enough with endurance type activity. So I spoke about a couple of studies that looked at cycling and if you do kind of sprint type cycling, take your quadriceps to the point where they're almost at failure, you seem to get big improvements in strength and hypertrophy as well. So yeah, I spoke about the fact that it's a bit of a false dichotomy and saying that one mode of exercise produces a certain outcome as opposed to another seems to kind of defy the whole, what the physiological literature seems to say. And you said something about cycling. Let's say I'm a cyclist or I do any type of sport and I go, you know what? I want to get much better at my sport. Do I go to the gym and then try and get really big quads to then help me with my cycling or should I be doing something else? That generally seems to be the thing. One of the things I talked about was that and it was a great question from one of the guys in the audience was the idea that we shouldn't necessarily be trying to combine sport specific or skill type training with physical conditioning. The two are best left separated. So focus on physical conditioning in the best way that you can and then perform conditioning that's skill specific and sport specific. So if you're a cyclist, get in the gym, do some resistance training, build up your strength and hypertrophy. If anything, it will reduce injury risk and hopefully it will improve performance in your sport as well. And then go do some cycling. Go do actually engage in your sport and you will get better at your sport. Well that's good. How many times have you spoken to the 21 convention now? I think this is the fourth time. I think it's the third convention, fourth talk. Fourth time. And you went from just kind of being a speaker and now you're a PhD. Yeah, I finished my PhD earlier this year, yeah. And what was that on? My PhD was on the area of exercise physiology and biomechanics, but specifically looking at low back pain. So at the 2011 21 convention I gave a talk which covered some of the kind of key concepts that I've looked at in my PhD. Specifically looking at how specific resistance training for the lower back seems to benefit people with low back pain and how weakness of the low back might be related to low back injury risk and low back pain and that sort of thing. So, excuse me. So that was the area of my PhD. Looking at combining, looking at low back pain from a physiology, exercise physiology and exercise biomechanics type perspective. So if the people out there want to go see your stuff and especially read, I'm sure, your fascinating PhD, where would they go? Well, I've got a Twitter account, James Steele, II or James Steele II is my Twitter handle. I've also got a research gate profile, which again if you just search James Steele and research gate you'll be able to read all my academic papers. I tend to put all of them open access on there. So if anyone wants to read the nitty gritty of the actual science then it will be up there as well. And my PhD will be uploaded on there at some point later in the year as well. So if you really want to read a 300 page document on all of my research then you can do so. It's a fun read, fabulous. I've heard it reviewed that it's really, it's like the Da Vinci code, it's riveting. I'll take your word for it, I'm not really sure. So, thank you for watching. This has been James Steele and this is Maryleigh Johnson with the 21 Convention.