The discussion dives into the reality of maintaining fitness amidst time constraints, highlighting the health impacts of inactivity. Practical strategies for efficient workouts are shared, including resistance training recommendations and conditioning guidelines. The concept of flexible scheduling to ensure consistent progress is emphasized, alongside innovative training methods like supersets and time caps. Unique challenges for powerlifters under time pressure are also explored, making this a comprehensive guide for anyone looking to maximize their fitness routine.
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insights INSIGHT
Inactivity and Mortality
Physical inactivity is a major global health problem, ranking as the 4th highest risk factor for mortality.
Time constraints are a common barrier, although other factors like resources and knowledge may play a larger role.
question_answer ANECDOTE
Medical School vs. Residency
Jordan Feigenbaum found medical school less time-constrained for exercise than residency due to logistical factors.
Residency, with its commutes and long hours, presented more significant time challenges.
question_answer ANECDOTE
Residency Time Constraints
Austin Baraki, like Jordan Feigenbaum, found residency more time-constrained than medical school.
Surgical rotations and demanding residency schedules required significant training modifications.
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The podcast discusses what happens when people stop exercising, how much exercise is necessary, and how to program exercise with limited time.
Recommendations for training on limited time:
Resistance training: 3-5 sets per muscle group per week of compound exercises at >65% 1RM for strength. Add isolation exercises if desired.
Conditioning: 150 mins/week moderate or 75 mins/week vigorous intensity. Split up however you want. Be careful about doing too much sprint/max intensity work. Gradually build up if desired.
Strategies for efficient programming include:
Modifying warm-ups to be more time-efficient (short rest, less reps, bigger jumps)
Using supersets of antagonist muscle groups or unrelated movements
Employing "every two- or three- minute on the minute" protocols. e.g. E2MOM or E3MOM: 5 @ 8, then 65% x 5 e2mom x 3 sets or > RPE 8
Use time caps on sessions, e.g. 20-minutes for movement 1 or work up to 1-rep @ RPE 8 in 8 minutes, then 12 minutes perform maximum sets of 3 to 5 reps with 70% e1RM
Flexibility in scheduling is key - focus on getting the total amount of work done over a 1-2 month period rather than worrying about perfect weekly routines
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