 All right in this episode of mine pump, we talk about a very popular form of training hit training high Intensity interval training now this type of training Stormed the fitness scene in the early 2000s because studies showed that it burned as much or more body fat Then doing more types of workouts in other words If you did a 60 minute workout and you compared it to a 20 or 30 minute hit type workout The 20 or 30 minute hit type workout burn just as much body fat some studies showed even more body fat It also had less of the muscle loss effects of other types of cardio In fact some studies showed that it built some muscle So it's just really just exploded all over the scene But of course as with everything in fitness they overdid it and did it wrong and hit has its own Risks and sometimes the risks outweigh the benefits so in this episode we talk all about hit training How it started our experience with it the benefits the detriments we talked about the four Problems and mistakes that we see with most hit programs, so we think you're gonna enjoy this episode now right a lot It's perfect timing because to go along with this episode We have a 50% off discount of our maps hit program This is a high-intensity normal training program that we wrote and we created and it's 50% off all month long Here's how you get the discount go to maps hit comm. That's M. A. P. S. H i i t and use the code hit 50 H i i t five zero no space for the discount Can we get that I feel like we have to have an intro even if we don't have an intro I'm saying I know it was better. We did that the last time we did yeah We can do a little I think it's still do a little one like a like a short one. Yeah kind of like Justin's Maybe you give me socks. Yeah, make some of the socks. Thank you. What do you mean? You're short socks. Yeah, let me see your pants a little bit. You know why they're not that long Adam Maybe it's not your socks. I'm not well, huh? You know why they're not that long why cuz So Adam could wear long socks. I have to because short small gaps. There's no there's nothing in the way Justin stretches Fall down anyway, and he has give her up her socks. Yeah He has to buy yeah, it's the buy like triple X socks. They don't fit his feet, but they fit his calves Yeah, you know for me same thing like Adam like Adam, you know, I wear the stockings That's why when that when that when the trend came back cuz tall socks were out of favor like in the early 2000s. Oh, you were a dork. Yeah, you wear long. Yeah, especially worse Shorts with yeah, they're back though. Now. That's the look the look is tall socks socks with shorts Yeah, that's the look but they can't just be regular. They have to be like this. Oh, wow That is fancy that's a lot of it's a three one two three four colors all blended in you know I'm saying you can wear pink Dude, it's a complex like my personality. You know I'm saying anyway. They're comfortable What do you guys think about these fast in those do I yeah, that's good. We're supposed to talk about a fitness topic I have one. What is it? Yeah, I want to dress High-intensity interval. Oh, yeah, good time to bring it up to January Everybody's trying to burn body fat workout. What's been a growing trend for how long would you say when it when do you guys remember? When it came what it wouldn't do when did it get really popular like 10 years or so more than that or no longer I remember early 2000s. I want to say 2001 2002 I Don't know the exact year or whatever, but I remember what happened It was like a shockwave heard throughout the fitness space because was it a specific set because I agree with you It was a I remember around 0203 ish around there. I'd already been at 24 for a year or two and I do remember Quoting studies myself. Yeah to present it's like telling people they should do it Well, yeah, not only that we started to kind of scale back our our sessions to 30 minutes thinking that like we could just do it Hit workout, you know and give the maximal amount of effort in that shorter amount of time That's right. No, it was and I believe any SM might have been the been the one to Disperse the information or the thing so it might have been I don't think it was them I don't because it went I remember it went Company-wide and here the reason why it went like gangbusters for listeners who may be thinking why why was it such a big deal? Up until this point the only type of cardio that you recommended or that anybody did Was steady-state cardio if I said cardio, that's what it was. It was get on elliptical get on a treadmill get on a bike 30 minutes to an hour Steady-state burn calories sweat. Yeah high intensity in the orange area That's it high intensity interval training wasn't done by anybody except for athletes athletes were the only people doing Intervals and it was to boost their performance. There was nothing about fat burning or it was never used on Do you guys remember ever doing hit training on any client up before that period? No, no, not before that That's what I'm wondering is is what did it and I don't think it was an ASM Now was it are also around the same time that Tabata training was popular to body got popular later And I believe it was through CrossFit because CrossFit was throwing in. Oh, no, no Tabata was before that. Oh, yeah Yeah, I remember doing Tabata stuff before CrossFit became a thing So that was definitely before so for the listeners who may not know what hit training is So hit is spelled. It's an acronym. So it's spelled h i i t and it it's it represents high Intensity interval training. So this type of of exercise or workout is it consists of short intense bouts of You know near near maximal intensity. So it's high intense followed by longer bouts of lower intensity type of work. So To use cardio as an example because hit training and I'm sure we'll get into this There's a way to do it that is far more effective than others But let's say you were gonna just do a basic hit cardio session Normal cardio you get on the bike and you'd go for 30 minutes hit training. You would sprint Yeah for like 30 seconds and then you would you would cruise for like a minute and a half or something like that And then you'd sprint for 30 seconds and you cruise for like so the Tabata style You do the 20 seconds of maximal effort and then the 10-second rest with these very short You know bursts of energy and then rest and then short So it was like that that was a whole new thing that kind of took over for a bit Well, we have to talk about why this guy big. What are the benefits of this? Why did it get big and why did everyone start using it? I mean one Time right? Yes, you could get enough an effective workout in we've always been trying to solve time is as the You know the prevention of what you know getting you started right was a big selling point and to your point Sal about NASM and 24 and so that member 24 fitness came out with the express zone That's right, and that was all revolver on this type of right. It was a circuit-based type of training Which is what that's with a similar the idea is that you know You can do and you're using the analogy of how you would use it on cardio But it's also primarily used with with fitness like with lifting weights if you do a good if you do it Properly, absolutely. I even think the hit craze drove the Curves franchise because remember curves at the time and it's not even popular now But back then it was the fastest growing health club company in the world There was small locations with these kind of pneumatic equipment that was set up in a circle as women's only and they modeled it after hit as Well and the reason why I got so popular so fast was studies came out that showed that a short High-intensity interval training session was at least equivalent in terms of calorie burn and fat burn to a much longer Steady-state cardio session now some studies even showed a little bit of a Burning benefit right there. Yeah, so it's like and they also showed that because of the explosiveness of it You could actually get some burning a building muscle from it Well, that's and that's the thing I was just gonna say so this study showed oh in a 15 minute hit session You can burn as much body fat as you can in a 40 minute Traditional cardio session or some studies showed you might even burn a little bit more body fat Then as the studies got longer and they tracked people for longer periods of time They found that the fat burning effect actually grew over time when applied properly That's one caveat by the way throughout this whole discussion needs to be applied properly but they found that there was even more of an additional or a better fat burning response as Participants continued to do this because it's an indirect fat burning effect because hit Does not have nearly the muscle losing potential effect that regular steady-state cardio does and the reason for this is hit Is much closer to resistance training than traditional? Steady-state cardio is or steady-state type exercises. It's it's much more similar. It's like Sprinting versus long distance running if you ever this is a great visual I've used this example for since it for 20 years if you want to see what resistance training does versus just low Intensity long duration type workouts to look at the difference between a sprinter and a long distance runner Both of their bodies have adapted to become at just as good as they possibly can be at their respective sports right sprinter bigger muscles Utilizing more of that fast twitch response And so there's two different muscle fiber types and so you know to be able to you know use that to your advantage As far as like an athlete's concern There's a lot of sports that it's not the these are all short bursts like football was all short bursts You know basketball. I mean maybe there's there's definitely an endurance component to that But like as far as actual effort there's Maximal effort is is short burst is short lived and so this this helped to kind of model around you know more of a applicable type of you know like like a cardio type of format for an athlete And now it also this this part a lot of people don't talk about it also fed into the very alluring Yes, you know mentality of the harder you train the better Yeah, it fed right into that because hit training is intense by nature You you're going you know close to all out and so trainers loved it because they're like yeah I get to push my client out yeah gas them out So when you combine the fact that it studies showed that it burned as much body fat with less time or Potentially more body fat especially over time it caused a it didn't cause people to lose muscle in the same way that steady state Would in some cases maybe even built muscle in some individuals although that effect is super minimal And the fact that it's intense and trainers love it There's no wonder that it exploded every trainer and that every gym was like oh, this is perfect I can train my client for far less I could hammer the crap out of them which feeds my ego And the studies say it's more effective and like anything in fitness When it sweeps the whole Industry Everything in fitness it boils down to the individual. There are some detriments to doing hit. It's definitely not for everybody That's that's definitely for sure. There's not there's not just some detriments I I think there's several and I think that it's a growing problem because of its popularity and Because of its widespread over the last decade plus you get you got to think of here We are in January right we have an onslaught of new people that are beginners that are coming in the gym and You still have trainers that are promoting this message or that are training clients this way and if I were to you know Generally speak about the people that should or should not be doing hit A majority of beginners probably have no business in that way of training. No, and we should explain why It's really the intensity factor now It's not necessarily although this plays a role, but it's not necessarily that Beginners shouldn't push themselves. There are cases when that's totally fine, but here's the problem Here's why oftentimes I don't have beginners push themselves the first thing To fly out the window when somebody especially beginner is pushing their bodies to fatigue is technique in form Okay, so if you're listening right now, and you don't work out that often Go for a very slow jog and try and run properly now run as hard as you can watch what happens Your body is going to move in ways that are not optimal So one of the detriments of hit training is a much higher rate of potential injury I could take almost anybody and have them walk at a low to moderate intensity and I can pretty much guarantee They're not going to hurt themselves I could also take a bunch of average people off the street tell them to sprint even if it's for 10 seconds Right and guarantee you that a much higher rate of them are gonna. So yeah, the work isn't there yet Like you know in terms of like the joints and their health and then now we're Exaggerating the amount of forces that you have to you know account for by adding in plyometric type exercises by adding these Exercises that are more have these shearing forces that you have to be able to stabilize in you know If the prerequisite work isn't there it's it's going to be damaging well to your points are Justin about how This also why it was a very appealing to a lot of people was that it models a lot of The ways that athletes would train and and this is kind of my my pet peeve with even a lot of the group training classes out There is they've modeled some things after how we train athletes But the irony is is you're not putting the prerequisites in of priming the body beforehand And then also the recovery stuff that you should be doing like an athlete does right You know an athlete doesn't act it's talked about exactly an athlete doesn't go out and just train hardcore like an athlete an athlete Does things that are prerequisites priming getting their body ready for that type of training? And then they also do things afterwards to recover from that high intensive type of training right and what we've done is we've completely just Not talked about those two areas of it And we're just pitching you the the meat of it which is the at the exercise portion of it that is more marketable Alluring like it we idolized these athletes to begin with because we watch them on TV You know their bodies look in you know like they're impeccable shape You know the performing these feats that we just are in awe of like we want to be like them So like what are they doing exercise wise? Let's let's do that too Yeah, and think about this you're a gym And one of the big problems that you encounter especially during the busy months of the year is How do I cram more people in without having to add more equipment and a great solution is to tell people to work out less less For less time and harder So when this got popular all of a sudden you saw Jim's being like oh cool No lines for cardio 12 minute 15 minute limit high intensity interval training or classes became shorter Or like you said Justin personal training sessions were shortened and then the presentation was hey studies actually show if we train Really hard with intervals dude It's even evolved outside of the whole fitness sphere and the gym sphere to where like you're talking about biohackers now And you're talking about this whole community. That's it's a big It's a big you know source of people that are following these people's advice and their whole thing is to be able to hack Ways to get you success, you know the quickest and so you're seeing this now with like Silicon Valley Executives and people that don't have any fitness You know background to begin with like promoting these ideas because they want to get it in the most efficient time possible That's all it matters. Yeah, and hit training is a tool like any other tool if you spot properly It's amazing if it's used improperly. It's gonna cause a disaster. I remember I think it was it was it Dave Asbury that was talking about how he works out 15 minute work out 15 minutes like so all out my whole body and I don't need to do anything else because of it And I'm sitting there like oh gosh Yeah, because if you apply it wrong, which you know the way he's promoting it definitely is wrong People can definitely hurt themselves. Here's the other thing even if your form is right technique is right you doing everything properly It's still not for everybody There are definitely situations where high intensity just isn't good for people if you're over stressed not getting good sleep nutrition is Not good Your your let's say your hormones are out of whack or you're fighting an illness or you just have terrible recovery Intensity could be a terrible thing and it's in some cases I've had clients where I said you're not to work out hard at all because we're gonna sit you backwards Well, I remember two years ago when we wrote a hit program I remember we sat down and it was something that we were very hesitant to do because We know that we know that a lot of it's not for everybody And so what we set out to do that, okay If we're going to put something out there into the ether that is something that we're concerned that some people will abuse or not do We need to address what we think are the major problems with it Yeah, so that if somebody is gonna go through it that that they're at least covering those and I'd like to talk in an organized manner those four that we had listed and and starting off with you know making sure that you're Priming properly. Yes. I have yet to see I've seen some hit programs out there That include a warm-up, but I have yet to see any hit program out there besides the one we created that actually has priming Yeah, now, what's the difference? What's the difference between a warm-up and priming the number one? A warm-up is better than no warm-up, but warming up Doesn't do nearly What any what what priming can do in terms of setting the body up at the very very minimum a Priming or warm-up session should help prevent injury. That's the very Absolute minimum thing it should do, but there's so much more that it can do it can Encourage proper movement patterns it can help prevent you from developing or strengthening Muscle imbalances and movement pattern issues and then as far as injury prevention is concerned Here's the deal if I do a workout and Adam does a workout and both of us do the exact same workout There are different considerations for him and how he may hurt himself Versus me and how I may hurt myself and priming sessions are much more specific They train the body in ways to set the workout up so that you minimize your potential injuries And it's just a whole different level and hit training being as intensive as it is It you should do a very good priming session beforehand to minimize injury and maximize the the effects Well and and back to again Justin's great point about this being so attractive by to athletes and and that type of training and the things that you don't see is You know all these professional athletes that you may see on Instagram post videos of this explosive type training What you don't see is the coach that they have that is spending time doing all their corrective boring work Where they're lying on a foam rail or they're doing p&f stretching with them or they're getting their body properly primed to go Do the cool shit that makes Instagram, right? The the videos of them doing something explosive over a box or doing something That's amazing jumping out of a pool like all these cool things that go viral and that everybody loves to watch But what they what they don't understand is that you know 90% of those athletes Unless they have a poor coach and this does happen you do see professional After high coaches right higher there higher their friends that aren't great coaches trainers But for the most part most these guys are savvy and girls are savvy enough to hire somebody who knows what they're doing and that What they're doing with them on those off days or before they go into those workouts is extremely important to those workouts being very Effective and then safe for them to like what you're not to mention like the programmed active recovery days that you know Will go follow either in between or you know throughout the week That is programmed and that is planned on and it's not just something that you know like afterwards I'm just gonna go get you know a massage or I'll lay on the foam roller to sort of band-aid whatever issues I had you know from like hammering my body Throughout the week doing hit workouts the entire week like they just get excessive with it because more is always better in this Now all workouts all workouts this is across the board I don't care what kind of workout you do all workouts are better when you move better So that's number one mobility is important for everything number two the more intense the workout is more important The more important it becomes to reduce the risk of injury because a harder workout is the higher the potential I'm not saying you're gonna get hurt I'm just saying the potential for risk of injury is much higher get exposed Yes, because if I go again if I walk my risk of injury is very low versus if I take off and sprint as hard as possible Same thing with your workout. So mobility and priming are Important no matter what but they're extremely important if you're going to do a hard advanced workout and forget the injury for a second So I think I've made that case. I don't think anybody's gonna argue that but consider this We've all done this we've all had this happen to us where we've had those workouts Where we just it takes us half the workout to get into the groove It takes us half the workout to feel the movements properly my shoulders a little stiff my knees are a little off This doesn't feel right on my back I can't lift as much not because I'm not strong, but it just doesn't feel a solid I don't feel the movement isn't feeling like butter, right? And it takes you half the workout to get in priming takes care of that like how would you like to? Jump into your workout and the first set feels great everything feels phenomenal That do you think that's gonna maximize your results and your progress? Absolutely, do you think not doing that could potentially take away from your progress? Absolutely, every workout has a potential for how effective it can be and if we were to give it a number and say like let's Say on a scale of one to ten this workout There's a there's a potential for ten or a potential for one for how effective it's going to be priming ensures proper priming Ensures that you're much closer to the ten and not to the one so it's extremely important high intensity of all training Absolutely requires proper priming. Yeah, you know and it also even if you don't get injured It it strengthens poor movement patterns period right like one of the most common things like we're sitting here having this conversation and I'm remembering back of being a fitness manager and seeing trainers do this and like This is like nails on the chalkboard for me And and I guarantee someone listening right now if you're in a gym You could probably even find somebody this is happening right now because it's so common You do us you do an assessment with a client and I do a squad assessment It's one of the most standard things that almost every trainer does with a client before you train them Common thing right I have this lady. She's you know, 40 years old a little overweight. She wants to lose weight I'm a new trainer who was all pro hit and I love explosive training as it burns lots of calories And it's hard for them. I'm doing a squad assessment with her She squats down and her her knees cave in, you know, super common feet flatten knees cave in and then I get out on the floor And I decide to put jump boxes in her hit routine now What you what you have to understand is if you ask a person to move and like a squat a basement with no weight Loaded on them whatsoever and they're slowly controlling on down and they have break down in that in that movement Meaning their knees collapse or feet flatten like I'm saying and then you go ask them to go do something Explosive that requires that same movement squatting down and jumping up onto something You're crazy to think that they're going to be able to Mechanically address that while also trying to do something explosively for multiple repetitions And not only that but not set up for success and not only that but you actually Make that poor movement pattern stronger. That's what I'm saying Yeah, you don't want to even if you don't get injury right away You're just making something else really work. You're just you're you're continuing to strengthen that poor movement pattern groove Which at the very least will prevent that person or yourself from reaching your full potential at the very least What's more likely to happen is you're gonna strengthen this poor recruitment pattern until a big injury hits you Well, or even more so and this is why like people think and we say injury and you think a cute Right like oh torn ACL or she's gonna end up chronic right she chronic pain Mm-hmm. I mean at the bare minimum You're gonna get that from that if you're if your knees are collapsing in all the time when you squat down And then you go do jump boxes, you know and her knees are folding in all the time like I may not tear her MCL You know, I may not roll her ankle, but I guarantee she's gonna be feeling she's gonna be feeling She's gonna eat shins on the box and fall Or just have chronic knee or hip pain, you know, she's just gonna she and but not know why You know, I'm training with my trainer and I'm working out all the time Why not? Why do I now feel like I have bursitis in my hips or why is my my knee feel all inflamed all the time? You know and then the trainer foam rolls it and then goes right back into doing the same shit again your joints have a Have a lot have a potential Life span right they have a lifespan of use and abuse right that lifespan gets way higher when the joint is moving Optimally it's way shorter when it's not so somebody with a poor recruitment pattern They may start feeling knee pain, you know before they hit the age of 45 I got bad knees now the ability you the knees move properly and the tips move properly ankles move properly Everything's done properly and you're still working out and doing it. You know again appropriately and properly now your joint Lifespan is till the day you die now you're 90 and yeah, I don't have any joint pain In fact, they're they're stronger than ever because I've moved them in proper ways and because high-intensity interval training Intensities in that acronym because it's it's characterized by intensity. It's extremely important to do proper priming So that's why I'm happy you made that the first one at them because a hundred percent like if you're gonna do hit training You got to do priming properly a hundred percent the second thing that I think is a big problem that I see with hit training and You know made me remember it when you're saying jump boxes is they're just either a they have no programming or B It's crappy programming. Yeah now when I say programming You know if you don't know what that means. I mean just the design of the workout So as trainers and coaches are part of our job when we work with people is to design a workout And workouts are not designed haphazardly. We don't just slap exercises together nor do we just put exercises in there That target certain body parts There's a lot that goes into it and a lot of hit Programs if not all of them that I've ever seen take programming and it means nothing all they're all the only thing that they consider What's hard and how can I slap all these together in a workout? That's it like how can we do 30-second sprint and how can we do a minute of something easier put something in that's hard Put something in that's easier. That's our programming and voila. We're done and that is just crap Which pretty much I mean the goal from what I've seen the most is just how can we get them to get to that fatigue state? And then keep that going Doing things in the fatigue state which turns into a hot sloppy mess, right? And I'll tell you right now a hundred percent something that does not belong in High-intensity interval training as is traditionally done our explosive movements. They just don't belong Don't put them in in these type of workouts now Why explosive movements are meant to be done explosively and not to fatigue at all now What is always included in everybody's hit program explosive movements? It's like the number I can almost always guarantee. I'm gonna see somebody doing Jump boxes or jumping over a bench or a medicine ball or throwing something in the air or whatever and again It's picked because it's hard. That's the worst possible thing you can do in a high-intensity interval training State because you're just you're doing cardio explosively Which is a terrible terrible idea in terms of injury and just in terms of progress And there's a there's a small percentage of the population where that makes sense, but you're talking about the one percenters Oh, yeah, very small. Yeah, you're talking about the the extreme extreme athlete that you are trying to Challenge them in that way So and but they normally have the mental discipline and control that and then that and they know that going into it It's like I am trying to push you to those those limits of the body breaking down And your goal is to actually try and think about maintaining incredible form while also doing that It's just a lot for the average person Yeah, and to somewhat counter that just a little bit in terms of like Finding the composure like if you have the ability and you have the skill set to be able to jump but then under control Like you kind of find where that balance is where I feel like okay Now I'm under a state of fatigue and then this is the amount of rest that I need in between Like you have to be able to measure that personally to see you know where it gets away from you No, no, that's the instruction aspect of right and it's never instructed that way It's never it's never coached like no, it's also a bunch of stuff strung together So and now why is programming even important programming is the difference between a Terrible and effective workout and one that is brilliantly effective literally the same period of time a 30-minute poorly programmed workout will not produce half the results of a well programmed workout Not only that but the injury risk is through the roof with the poor poorly programmed workout and is far far less with the well Program workout in terms of longevity of results poorly programmed workouts may produce short-term results But terrible typically at long-term results a well programmed workout takes into account How your body Progresses and how to get the body to continue to respond and react and how to continue to progress Programming when it comes to workouts is everything and unfortunately hit training has very little of it in fact most people's hit training revolves around either a bunch of random exercises or a piece of cardio equipment in my experience the best hit training when done properly is done with Certain resistance training exercises being put together because you get more of that muscle building Benefit you get more of that fat burning benefit that that long-term fat burning benefit that hit can provide because of the muscle preserving muscle building effects right and and you mentioned something earlier the you know to give examples of like smart programming is You know I'm not gonna do something that's fatigue based like a sprint on a treadmill and then go ask someone to do like a clean To go do us to do something Fatiguing and then to do something with which is this is Justin's biggest Bone that he has to pick with CrossFit and why it drives him so crazy is that a lot of the Programming in there is like this where you have something fatigue based and then you ask someone to do something extremely complex if you were Rested yeah complex for a major super super high skill complex if you were athletic Complex if you were somebody with good mechanics already That's already and then you throw in the fact that you're gonna fatigue them. That's where this is a problem So an example of good programming with it is like if you're gonna do something complex at all It's the the start of something and then as as you fatigue the movements become easier like a bicep curl or things that are that There's less risk with you being injured because we were taking into account that you're fatigued after doing that So you just did a sprint on a treadmill. I don't want you to do something complex like a squat or a deadlift I want you to do something like a bicep curl or something that is less risky, right? And because it's intense because you you may be building some strength and endurance That means you should also approach your hit training with some balance So if I string together, you know, five different high intensity interval training exercises But all of them focus on the wrong like let's say they all focus in one plane or I'm only doing pushing movements I am neglecting another side of my body which can cause muscle imbalances So hit training good program hit training is quite balanced not just in body parts Not just that you're gonna work chest and back and shoulders and in legs and arms But you're also looking at different movements. Are we strengthening the you know the the frontal plane? Are we are we strengthening the sagittal plane? Are we involving some twisting all these? Movements to develop balance throughout this whole workout not just about burning lots of calories The next one is form. This is a big one for me. I feel like Hit training among all forms of training form is the it's like the it's on the bottom Yeah, just don't look at it which is crazy to me And this is what again what drives me the most crazy because it's almost like you've established through these other Modalities how important form is like this is where like if form breaks down you could get injured whatever But for some reason it's it's just promoted out there that you just got to go as hard as you can whatever You're you know, you tell your body to do, you know, like you see people flopping on the ground You see people, you know rolling out of these positions like crazy stuff happening Because they're trying so hard to squeeze out that that last bit of maximal output and At this level, it's it's even more paramount to be able to you know Regain composure which is really like if you think of it more in terms of like I'm gonna I'm gonna push my body to its limits But now you have to think on you know in contrast to that How can I then regain composure the quickest? That's what an athlete does If I was just like to pour my entire energy out there on the field like every single play and then just like Melt into nothing like I would be worthless. Yeah, how many times have you guys seen trainers run hit classes and They do the different exercises and the demonstration is like and over here you do this over here Go do as many as you can yeah form out the window. No, but he focuses on for right. This is also why We tend to recommend the rest and the interval part Different right because there's such an individual variance on what recovery time looks like for everybody like I Don't have great cardiovascular endurance right now If you were to put me next to somebody who is in great athletic shape and cardio shape Our rest periods in a hit interval training. It's gonna be completely different I'm gonna need to wait probably a good 30 seconds longer to allow myself to fully recover before I go out explosive again And that's why I have a problem with programming that will show and this kind of goes in both form and programming Problem with programs that give you just times. Let's say one minute you do this 30 seconds you this woman. Well, okay, I could take one client through a minute of intense training and It barely even phases them and they only need 15 to 30 seconds rest before they do it again Then I could take somebody else and that I'm not a completely different response It's the same thing I noticed even like if you bring up something like a Tabata or you know What are what other methods are out there in terms of like here's the time signature? Here's the rest period and it's like standardized it like unfortunately that does not work You know like if you're bringing anybody is gonna have a different type of recovery rate In front of me and so to be able to then program that you have to have some flexibility there and allow the Individual to then assess like how can I do I feel like I'm ready to then you know Regain what I was doing previous to that and maintain that that form was this is an area of our business too that I always Would struggle with because you know we when you do something that's to the masses You know we always get feedback that because people want precise things like what am I supposed to rest for 30 seconds? It doesn't say formula. Yeah, and it's unfortunate because you know Yeah, for you know making it easier for us and business reasons to be nice or just to say why and then you know That's why everybody does it one minute here 15 seconds there and we just give the direct answer But the reality is we all know from all the people we've trained that that that greatly varies in a better way to do It is to explain to somebody that When you rest what you need to write you want that heart rate to come all the way back down before you go Back at it again. Otherwise you are you're just fatiguing yourself And if you go right back into the interval you can guarantee that the form and everything's gonna be down because you didn't allow yourself to fully Recover you actually lose that you actually lose the benefits of hit training if you if you don't allow your body to in the recovery Period of the of the you know at the interval remember it's interval right so it's high-intensity Interval training if you don't let your heart rate come down in that interval period Then really all you're doing is high-intensity cardio and you're not you're not you're not getting the benefits of the rest well intensity You're gonna adapt right and so you have to look at it as you know your recovery rate might be a little bit longer initially But this is training so if you're training properly and you're allowing your your your heart rate to fully recover You know you apply this again the next week You'll be surprised at how you know all of a sudden now your recovery rate You can you can get back at it because you feel like you've regained composure right because again if you don't have those intervals in there Now all you're doing is a higher You know intensity version of the cardio and now that now what's wrong with that? Well, we talked about the benefits at the beginning episode of high-intensity interval training So if you want to reap those benefits you got to do it the right way Not doing it the right way by not allowing your heart rate to come back down Well now you're just you might as well do something mouse It's you're losing the potential benefits again. You're not using the tool In the most effective way that the tool can be used so it's really important to us for example We wrote maps hit with so we designed it like we got a there's a little bit of a feeling out And we know because from one person to the next that number could be quite different We also wrote it to where there's actually levels to where you scale up So that's right knowing that okay, you know here's something that's a little more general for most people And then if you were more advanced it can be longer There should be add a little more volume We could you know like shorten the amount of time for recovery, you know, there's ways to manipulate it So it challenges you more, but make sure that you know, that's the level you are now the next thing Which I think is a problem with most workouts is they don't prioritize recovery at all at most The way most programs over prioritize recoveries. I'll just tell you this is your day off or here's your two days off These are your recovery days now We know as trainers who've been again working with people for decades that there are more effective ways of recovering now Not doing anything and just resting. Yes, that's considered a recovery day But active recovery is far better Working on mobility in between those hard workouts and including those types of things your body recovers much better Not only that but as far as prioritizing recovery is concerned with hit training You need more recovery than you would with traditional forms of cardiovascular type training, you know You could do steady-state cardio on a daily basis, but you can't do high-intensity interval training that way In fact, it's not a good idea. Yeah, the demand is much higher on the joints And so let's consider the health of the joint. So we got to keep, you know, that that low intensity moderate type You know movement there in order to keep the health and maintain the functionality You know of the joints because you are going to notice, you know Placing that kind of demand and that kind of pressure there, you know, you will feel the aches the pains It'll all start to creep up real fast. Well, again, we're training like an athlete We should be recovering like an athlete, too. You see any time you see LeBron James or anybody post which it's popular now. They share their recovery protocol Oh my god A majority of the money that they spend on their bodies is recovering Yeah, they did they did actually did an article maybe Duncan pull it up and be interested to hear what that the number was But I think you can look up how much did LeBron James spend and recovery tools and over the over 2019 I wrote that see if they have that up there. It's like over a million. It's yeah It's a ton. Yeah a ton of money is invested in now Obviously, that's an extreme analogy is you're not an MBA professional player But if you're gonna be training in modalities that are similar to professional athletes with this explode Explosive training is like an athlete you'd better damn well be taking care of at least somewhat addressing this apical type of recovery for that type of training and I you know, this was I of all the things that We did in the hit program I was most proud of and excited about the flow sessions that we in the flow days that we're Included because of that $1.5 million on recovery think about that's an investment for him You know, that's a that's a solid investment because his body is you know, obviously that's that's what's making him the money Let's let's let's preserve it Let's let's preserve the the high level of performance output that he has in order to do that You have to make sure that you know, you're revisiting and making sure all the joints are working to put it Give you an analogy, you know, it's like it'd be like building a car that goes really fast and you have no steering wheel No brakes You're that's you're not gonna do very well in a car like that, right? So spending all your time and energy on how hard your workout is and spending no time and energy on any type of Structured recovery again, you have structured workouts your recovery should be structured as well active recovery makes a huge difference I remember when I put this together Probably over ten years ago with myself and with my clients what I used to do when I'd work out after hard workouts Is I'd go and do nothing and think okay? I'm gonna sit here and let my body recover and I'll never forget at one point I got into cycling a little bit just some mountain biking and I remember after my heavy leg workouts I get really sore and usually what I would do is I would just sit up with my legs kicked up and think let me Recover but I remember had this mountain bike and I was kind of getting into it a little bit So I said, okay, I'm gonna go and I'm just gonna go easy I'm gonna go mountain bike right right around or whatever and I remember coming back and being like well My legs feel way less sore. I wonder how they're gonna feel tomorrow I wonder if I'm gonna get even the following day I just felt so much better and then my game started going up in the gym because of the active recovery I notice those with clients as well I'm glad you brought that up because I remember why I didn't do it either and because I The recovery piece I always thought of just you know injury prevention and when you're young you think you're invincible So that's I'm not worried about that. I feel good. Yeah And I like you Sal was go as hard as I can than rest go hard as I can and rest What I wish I understood back then that I know now is how much it actually Accelerates your results. Oh huge and I think if more people understood that that listen I know this day where we're telling you to do mobility drills And you're not like pouring sweat and you're not super sore afterwards of it But if you if I could tell you that's going to put your results into hyperdrive You would probably do it more you would probably be more apt to do it where most people avoid it because they're like I'm young I'm healthy. I don't have any injuries. I'll be okay instead of healing and repairing damage now. You're adapting It's a it's a completely different experience and yeah, these flow sessions were great because it's it's all the best Mobility moves you could think of and then you know on some of the days it's strung together So it's in a way. They they sort of interweave together. So it's like its own workout in a sense to You know make it more interesting and I I don't know I had a lot of fun with that Yeah, I'm glad you said adaptation remember the goal of any workout or one of the main goals of any workout is to To get your body to change for the better, right? we want to get the body to to to either get stronger or build more endurance or Burn body fat or of course even change our appearance for the positive now all of those happen because the body is adapting to the Stimulus or another word for the steam for stimulus would be stress So high-intensity interval training just like other forms of exercise is a stress on the body And it sends a signal to the body now the body has to repair and recover first, but we also want it to adapt It's not just about you know, it's not just about repairing the damage It's also about preparing for further damage later on the way the body prepares for further damage is by Increasing its capacity. So then what happens is the same stress does not produce the same damage and of course This is why you end up working out harder or faster or you add weight because now your body can handle more and this Is how you keep continuing to move the dial what got your body to adapt and progress today now You got to go a little harder next time to continue to do that But if you don't prioritize recovery properly Well, what ends up happening a lot of people get trapped in this is they just recover There's nothing necessarily wrong with recovering, but if you want to progress you got to go beyond recovery There's not just enough to get sore soreness go away go back and work out And I'm exactly the same space as I was last week and then the next week I'm exactly the same space I recover every time, but I don't adapt I don't progress with with prioritizing recovery doing it properly It gets your body to it helps the the adaptation process happen because remember you sent the signal now Let's set the stage for that signal to allow or at least to promote adaptation To happen so like with our what we created maps it It's like you have your hit workouts, but then you have your flow sessions in between which helps perfect Mirrored promote adaptation maximizes your progress and results. So the question I have for you then is Do the wrist outweigh the benefits? I think the benefits outweigh the risks, but there's a few Caveats here. There's a little bit of fine print here Is it appropriate for you? So if you're a high-stress individual not getting good sleep if you have terrible mechanics You're a total beginner probably not a good idea for you always done this Yeah, you're go to probably not a good idea for you So it's it's a it's got to be the right person be it has to be a good program all hit programs are not created equal You do a bad one The risks are way higher than the benefits if it's a good one now the benefits are outweigh the the risks And then the other thing is if look at your goals if your goal is fat loss Which most people's goals are fat loss, especially people who do hit training Your nutrition probably has to be pretty good It's pretty damn hard to erase a bad diet with a hard workout No matter what workout you do I'll tell you something right now burning calories is really hard work Eating calories is a lot of fun and pretty damn easy. So, you know those three I would say those just a fine print, right? Consider those three things And then hit training is probably a good idea. Yeah, this is like nitrous I mean this is this is definitely a tool that works and I think that it has a very like small window And I think the like the misconception out there is that this is a method that you're gonna continue to keep You know hammering your body with and I just I have to put that out there because I love it Personally because you know, I come from that athletic background I come from the world of really like loving to just push my body to the limits But now that you know, I've had more wisdom in the way I train and all this like I still go to it But for a shorter window, it's the only program that we have a warning. That's true It's the only one that we recommend to people that you get out of it, right? Most other private been asked many times before someone ran a map centabolic. They just ran aesthetic They loved it. They had phenomenal results. They said hey, Adam I loved it so much and I feel like I can improve more. Can I run it run it right back again? Absolutely, it's a totally fine to do that hit is one of the ones that we don't recommend people do that We've in and out of that modality or that way of training and it is it's because of the risk factor and then also the Ability of the body the body's ability to adapt to that way of training You don't want you start the the results start to diminish after you've been doing that for a while So the all the studies that support how beneficial it is for burning fat that you got to understand that the longer You've been doing that way of training the the smaller that number gets right and now here's the I mean Here's the bottom line Nothing burns body fat any as much body fat in a short period of time as hit training nothing It's by far if we were to compare maps hit to any other maps program in a Four or five week period of time. It's gonna burn the most body fat It's just the most effective probably why maps hits one of the top-selling programs and also because of the allure of it Right short period of time burn maximum body fat, but again, you have to be the right person for it Don't do it wrong, but yeah It's there's nothing that'll burn body fat faster in that short period of time But when you're done with it just like Adam says Don't do it again and think you're gonna repeat that same those same effects every five weeks by or every six weeks By doing the program over and over it doesn't work that way once you do it Then you move into a more traditional workout and after another couple months or so then you can go and inject yourself back And then once you're an advanced lifter you've utilized it you understand the principles behind it I don't know how you guys this is how I use hit training today I don't like run our hit program straight for you know four to six weeks straight What I do is I I Intermittently add those types of workouts when it makes sense for me when I'm on the go 30 minutes I only have 30 minutes Wow I haven't done a hit style of training in months. This will be and I only have 30 minutes to work out today I'm gonna pull from that tool belt. I'm gonna use that tool today Get great benefits and then I'm gonna move back into my traditional training So that's how I coach people to use it once you understand the principles You've gone through a program like that before then that's how I think a veteran should use A tool like this is you intermittently interject it into your training your training program totally agree now maps hit Of course, that's the program that we created Around the principles of interval training, but you know priming and recoveries included It's excellent programming exercise demos are in the program. So it's complete So if you got the program you got everything laid out in front of you it's 50% off all month long We're doing this for the month of January because we know a lot of people the number one goal is fat loss People are motivated by faster results. You guys asked for it. So we're trying to deliver. It's 50% off Here's how you get your discount go to maps hit.com. That's M. A. P. S. H I I T. Com and use the code hit 50 for the discount. That's H I I T five zero no space again That's for the discount hit it