 There doesn't seem to be much in the way of an adaptation in the heart. The problem is most of the training studies have been really poorly done, really poorly controlled. In fact, there are very few training studies being done. I was alerted to a recent one a couple of weeks ago which I hadn't had the chance to look through yet to see whether or not they have appropriately controlled intensity because it's always the first thing I look at now when I look at the study. So when we wrote this paper we weren't aware as to whether or not there were any adaptations and certainly looking at the acute responses in terms of the heart during exercise. There didn't seem to be any stimulus to actually induce changes in the heart. But what was happening was, again, more things were happening at the peripheral level. So the muscles and the local supports of the muscles being improved significantly. Now, what you've got coming from the heart are you've got main arteries which lead out to the rest of the body. But as you get closer and closer to the individual cells they get smaller and smaller into capillaries. And it's these capillaries that really actually allow for transport of oxygen and various different products into and out of the cells. And what happens is if you get more capillaries then you've got a greater surface area for actually that transport to occur. So what seems to actually happen and again it seems to be controlled maybe by this AMPK molecular pathway is you get an increase in the number of contacts of capillaries so you get what's called a capillarisation. You get more capillaries being produced at that muscular level. So not only is the muscle improving but the actual support structures to the muscle are being improved as well which allows more oxygen to be delivered to that area. So you're not only increasing your ability to utilise oxygen in the muscle but you're actually increasing the amount of oxygen that can be transported to it. So you get an increase in the number of capillaries leading to all of these muscle fibres and you get an increase in the capillary to fibre ratio so you get more capillaries to each fibre. So not only do you have say for example one fibre and one little capillary just feeding that fibre you get loads of capillaries just funneling products into that muscle. Now all of these physiological adaptations we think are what's responsible for these improvements in cardiovascular fitness. So to conclude what we kind of suggested in this paper is okay well for years and years and years there's been this dichotomy between strength training and endurance, cardio, aerobics whatever you want to call it and that seems to be false. Most people like Robbie said don't enjoy cardio. Most people don't enjoy going out and running miles and miles and miles and miles but they're unaware that they can produce the same effects by training once, twice a week for at most 10-15 minutes just working really hard by doing resistance training. Now there are some people who enjoy running, enjoy cycling, enjoy swimming and that's fine they can go out and do them but the important thing for me is to convey the message that if the objective of you performing exercise is to improve a particular aspect to your fitness your cardiovascular fitness say for example then would you not want to do that in the most efficient and time efficient way possible and also the safest way possible because intense resistance training when it's properly conducted is safer than long slow high impact repetitive cardiovascular training as it's typically performed. Now that doesn't mean to say that athletes who are endurance performers should exclusively be doing this type of training and it's something that we make very clear in the paper you know if you're an athlete and you're running marathons just doing resistance training doesn't mean you're going to be able to perform at your best in terms of that sport because not only does all of this stuff contribute to your sport but there are a whole host of other things the skill in terms of your efficiency of running psychological factors various other things as well so by no means does this mean that doing this is the be all and end all in terms of sporting performance but it is the same as traditional cardio training in terms of the everyday Joe improving his cardiovascular fitness to make him be more fatigue resistant and more durable to deal with his day to day activities or the sport he plays at the weekends or you know a couple of evenings during the week and it's not going to make you an elite athlete but it's going to produce the same physiological adaptations in significantly less amount of time and improve your strength as well so that for me I think is the most important factor it's trying to get people to stop wasting their time when they could be doing something far more effective or far more efficient and just as effective and improve other aspects of their fitness as well so thank you all for listening I'll take any questions now I think I finished a few minutes early so I've got a little bit of time for questions if anyone's got any I think we need a mic Hi, I've come across high endurance training with Sorry, just speak up a little bit I've come across high endurance training with boxing with like a conditioning coach so I think I've read about this so in terms of how I apply that in my training routine are you saying that we just need to train to failure for example, I think you gave you mentioned something about leg extensions can you just go over that again very quickly Okay, so are you a boxer then? Yeah, I do boxing at the moment Right, okay Well, typically when I work with athletes I tend to actually avoid working with athletes nowadays because I work with a lot of professional athletes and it's quite difficult to recondition them when they've been so indoctrinated by various coaching folklore but typically the first thing I try to get people to do is recognise that there's a difference between skill conditioning and physical conditioning or improving your body, improving your physiology and improving your ability to perform certain movements that are associated with your sport so what I typically tend to do is as an example I've not actually worked with boxers per se, I've worked with Taikik boxers before but I always try and get them to plan their training around their skill training, their sports training around their physical training so instead of trying to do all this kind of like cross training stuff whereby you'll go into a session doing boxing movements but the intention of the session is to improve your fitness improve your physiological fitness improve or induce these adaptations that are then going to transfer into your sport there's a safer and more efficient way to do that