hotter & smarter in 5:: rep range cheat sheet for muscular and cardiovascular health

Kelsy: 00:00:00

this is going to be your ultimate cheat sheet for how

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to improve all aspects of your

muscular and cardiovascular fitness.

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So let's get hotter and smarter in five

as we come up with the ultimate toolkit.

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Ultimate guidelines for how to

improve your muscular strength, power

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hypertrophy, and endurance, and then

also your cardiovascular fitness.

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So there's a few things when it comes

to exercise that we want to improve, and

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a lot of the time I get the question,

what exercise is right for my body?

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And that completely depends.

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But we definitely wanna target these

next few systems and there's a lot of

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different ways that we can apply these

rep ranges and this guidebook to the

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different systems within our body.

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So we're gonna go over those guidelines

today and create, , like a cheat sheet

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for your muscular health and then

also for your cardiovascular health.

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So from a muscular perspective,

there's four things that

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we wanna be able to train.

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Muscular strength, muscular

endurance, muscular hypertrophy,

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and then also muscular power.

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So muscular strength is the ability to

exert maximal force for one repetition.

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And the rep ranges for this are

eight to 12 reps, one to three sets.

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With one to two minutes of

rest for muscular endurance.

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That's our ability to repeatedly

lift a weight below our

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maximal effort multiple times.

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So I'm thinking of a silly example based

on a recent conversation, but if you

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were having to put everyone's carry on in

the overhead bin on a plane, that would

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be an example of muscular endurance.

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So in general, to train

muscular endurance, it's 10

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to 25 reps, two to four sets.

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With 30 seconds to one

minute rest in between.

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Muscular power is our ability

to exert maximal effort quickly.

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So there's now a time component to this.

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In general, we train this with three

to six repetitions, one to three

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sets with one to two minutes of rest.

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And lastly, muscular hypertrophy.

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So this is the actual increase in

the size of the muscle and that.

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Cheat sheet is eight to 12 reps,

three to six sets with one to

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two minutes rest in between.

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For our cardiovascular training, there are

three systems that we wanna train and a

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lot of them have to do with whether or not

we use oxygen for power or whether or not

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we don't use oxygen to supply our muscles.

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So the first two systems are anaerobics.

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They do not use oxygen in order to power

the motion or power the run, or power the

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swim or whatever task that you're doing.

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And then the third system is

the aerobic system, and that's

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the one that utilizes oxygen.

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So the first two systems are

all about quick bouts because we

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are not having to utilize oxygen

in order to power the movement.

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So first off, we have the A TP PC system.

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A typical training session for

this might look like a warmup

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with a five to 15 second sprint.

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Super duper quick two to five minute

recovery though, so we can utilize

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these resources really quickly, but it

takes them a longer time to recover.

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For the anaerobic glycolytic

system, this is the second anaerobic

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system that does not use oxygen.

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A typical workout might

look like a warmup.

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30 ish, second to two minute efforts with

a one to two minute recovery in between.

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And I'm picturing a run, but this can

be a swim, it can be a cycle, it can

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be a row, it can be a lot of different

things, which is why I'm giving these

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like very vague general guidelines based

on time sets and then also recovery.

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And lastly, we have the aerobic system.

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So a typical workout for this might be

a warmup, two to four minute effort.

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So longer efforts with a

one to two minute recovery.

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So this is typically

done in a one-to-one or.

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Two to one ratio.

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So a either an equal working

set to an equal resting set.

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So a two minute working set to a

two minute recovery, or a two minute

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working to a one minute recovery.

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So a lot of the times these

are harder workouts for me.

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I love the sprints.

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The A-T-P-P-C system, five

to 15 second bouts of effort.

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So that's you sprinting for 15 seconds,

recovering for two to five minutes.

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That's how you're training that system.

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The anaerobic glycolytic system,

30s work to two minute work.

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So again, a relatively short working

set with a one to two minute recovery,

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this aerobic one, a little bit longer

working sets, and usually a typical

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shorter recovery compared to what

other systems we had been training

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when it comes to cardiovascular health.

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So save this.

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I used this all throughout college to

trial and experiment different things with

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my workouts to see how my body responded.

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And, we need all of these, but

a lot of the time people ask me

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how many sets, how many reps?

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And it really truly depends on what

system you're trying to target.

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But as long as you're sprinkling in a

little bit of all of these, throughout

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your training, you are going to be doing

what we consider the right exercise.

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So now we're all a little hotter

and smarter now that we have a cheat

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book for how to actually maximize our

training and find the exercise routine

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that works the right way for our body,

while also challenging the systems we

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want in order to improve our muscular

health and our cardiovascular health.