Habits To Heal The Body: Truth About Exercise, Burnout, Muscle & Preventing Injuries -Stephen Seiler
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- Опубликовано: 30 янв 2024
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Whether your fitness goal is completing an Ironman race, jogging a 5K, or simply tackling the stairs without getting out of breath, today’s guest has some surprising news on how you can get there quicker, by putting in less - yes, less - effort.
World-renowned sports scientist Professor Stephen Seiler joins us all the way from Norway, where he’s a professor in Sports Science at the University of Agder. Stephen specialises in studying elite-level sports performance. He’s spent years taking a 360-degree look at how top cyclists, rowers, cross-country skiers, orienteers, and distance runners, perform at such a high level without getting sick or injured.
As well as 100 peer reviewed publications, he regularly shares his findings on his RUclips channel and his X (formerly known as Twitter) feed. And, as his research cascades down to people like you and me, it’s becoming increasingly clear that what’s tried and tested in the elite, is equally if not more meaningful for us.
During this conversation, you’ll learn the 80:20 rule that Stephen has observed to be the most effective for performance and health. He explains why hard workouts are a stressor on the body, putting us in fight-or-flight mode - so they’ll increase your risk of burnout if the rest of your life is stressful too.
There are various ways to measure intensity, including lab-based tests. But Stephen explains his simple traffic light method - green, yellow and red - and what it feels like to be in each zone. He also explains his model of frequency, duration and intensity as a way of scaling your fitness up or down, whatever your starting point.
There are all sorts of health, wellbeing, metabolic and performance benefits to be had from staying in the green zone more. It’s something I’m discovering for myself over the past few years and I’ve got to say that I’m feeling fantastic as a result. I absolutely love Stephen’s work and I really hope this fascinating conversation helps get the message out that you can achieve a lot more by doing a little less.
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I’m a Stephen Seiler ‘junkie’ and great to have something new listen to. As a 68yo who started running at 60 Dr Seiler’s advice has helped me continue to improve and even break age category records in Australia. Great in depth interview.
Fascinating. So many things I have never considered that make perfect sense. Like lactate as an example. I'm 82 and have trained one way or another for over 65 years. Stephen is full of knowledge and easy to listen to. Still learning. Excellent guest. Thank you.
This is probably the longest Podcast I have ever watched and listened to, and I didn't want it to end. So happy I can watch it again. Thanks
BS ... Why do so many come out here and tell lies? lol
Of all the aerobics/training experts, Dr. Seiler is the best communicator - for both beginners and experienced aerobic athletes. I always come away with more information when I listen to this guy.
For this little unit, I already know what "endurance" feels like and frankly, it isn't living.
Endurance and tolerance are often misunderstood and misused states of mind and body.
Be mindful of its overuse in bypassing emotions; bypassing the very moments that make a life "life".
I read your comment twice and thought to myself,
'that's very wise!'
❤
This is a outstanding podcast, I really enjoyed it and will definitely implement this into my training. I have been a 'no pain, no gain' kind of guy in my training and am now suffering the consequences with multiple injuries. I'm going to build up from scratch following these principles. Thank you for your great work
This was a really helpful talk. Knowing the 80 20 principle and that exercise in the green zone is good, has freed up to enjoy daily walks with my husband and dog 🙂
One of the best podcast episode! Love Seiler’s voice and his work too. Practically there was nothing new in this interview for me and still enjoyed listening to it.
Great show. Great questions/discussion. Well done.
What a great podcast, thanks. As a cycling coach I learned why the Borg scale goes from 6 - 20 (please don't tell anybody!). Wearables and the estimates they produce can be a menace. The algorithmically calculated VO2 max function on Garmin wearables/computers and the naval gazing caused by the obsession with TSS scores in Training Peaks tells me these estimates risk over interpretation. The only danger I see is one of messaging, a feeling that if 80% low intensity is great then 100% may be better. The high intensity work is vital if an athlete or rider wants to maximise their potential - it just has to be appropriately prescribed and measured. We're lucky in cycling to have power measurement AND heart rate measurement, they provide an output and input metric - how hard you're trying against what that is actually producing. Great stuff, thanks both.
Good conversation. Lots of wisdom in there. I want to remember and employ the concept of ‘intensity discipline’.
Stephen was Great! Loved the conversation, Rangan. Very informative, as always. Thank you !
This is awesome! Thank you!
Love this interview, you ask great questions, thank you.
Awesome, thank you...stephen is such a knowledgeable and likeable guy!
Great podcast thank you
Very informative session. Move more theme received loud and clear. Build up but balance the rests and recovery to keep going.
Thank you! 50 years of my training journey and still learning! Great podcast!
Fascinating!
So interesting and thought-provoking!
Great Podcast! 👍 I found it very helpful and informative. The information presented makes a lot of sense and is realistic, practical. 👏👏
What a clever man, actually what clever men you both are! Such joy listening to you 😊
can unclever men correctly identified the clever ones?
Great information, and so helpful while I'm currently starting an exercise routine. Thank you Dr Chatterjee! And I must add how much Stephen Seiler's voice sounds like Willie Nelson, which is marvelous!😄
this is a very interesting talk since i have accidentally done the first steps myself since it feels good in long terms. I stay in the green zone and do boring fast walking if possible every day in the week. So it starts getting a habit and you also add more distance slow and steady. Of course at least one day in the week is a rest day and the biggest benefit of all this is decrease stress without stressing myself.
Beautiful setting by the way in addition to good content .
Really good!!
Thank you for your time Guys!!!
The three zones of intensity are brilliant and simple to follow.
I took a lot from this podcast thanks.
The 80:20 rule is at least several decades old - the Pareto principle - that seems a natural law/rule in all kind of fields where work has to be efficiently done or progress to be made
Brilliant pod! It's super insightful and interesting to see how the ideas around fitness have changed over the years. Previously, for stamina, especially in football, I would be hard slogging long-distance runs. Now coaches work on 3* 800 m all out in one session with a rest lap in between for the same 10km run I was doing previously. So, a quarter of the session and load to achieve the same output.
Quite sad how far we've regressed as a society with the state some people are in, a far cry from the La Sierra High School program of the 60's
This guest overall makes very good sense with his training advice, ESP towards the last part of this video...
Please post the time codes
OH WELL. LIVE WITH IT.
The problem with Strava is it makes people want to out perform their previous records and over train.
That isn't a problem with Strava at all. That is a problem with an athlete that doesn't use his/her brain
@joerenner8334 You know what she is trying to say here.
I had that problem on and off. Now after illness and injuries I don't care at all. Just happy to use Strava for personal record keeping and giving Kudos to those in my friends list that I have been following since Covid first hit us.
There's a very old saying in cycling, training isn't racing and racing isn't training.
We are supposed to be in our natural flow while we are in our athletic journey.Any other approach is antagonistic to our true nature and also to our ultimate training goals.Be like a river and flow with your body/mind /spirit and not against it.
Just when I needed this❤❤❤
Unfortunately from what I can gather the offer on LMNT doesn’t apply to those of us in UK
Thank you to Stephen and Rangan for the important work you do. A question: if (after a warm up) I was to maintain a steady heart rate I wouldn't be able to exercise for an hour, I'd need to stop way before the hour was up. Does this mean that the steady heart rate is for athletes and I need to build up to that level? Or that I should be guided by perceived effort rather than heart rate and do an hour?
If you are not very fit you will be running slower and slower, otherwise the hr will rise. Steady state hr, not steady pace
@@johnhardwicke7285 Thanks, heart rate vs pace makes sense.
Victor Frankl had a pretty good read on endurance and stress.
Some cultures also have no concept of stress itself, at least not the way we have come to manifest it and find a need to "manage" it like weeds in a garden.
🙏
Wich Cultures for example?
Thank you Rangan, I love this. Keeping things sensible knowing we need to move. And Stephen Seiller a great interview. Get him back.
I do Mike mentzer high intensity training and its amazing.
Oh yeh? Can you do it everyday though? Don’t think so 😂
Really likeable guy
Thanks l am overtraining and keep getting burnt out
The name of the Hungarian scientist Sellye is pronounced Sheyye. The two 'y's are pronounced like in Yes.
80/20 rule doesn’t apply to resistance training (natural, no juice 💉) in my opinion.
Newbies make great progress in short time.
The more experienced you are the harder and more creative you need to work with incorporating drop sets, failure, rest pause etc
to progress..
Yes, it's not an endurance exercise that builds your aerobic capacity. I'm a marathon runner but I work out with weights 1-2 times a week. There, I mostly go for submaximal efforts, about 80-85% of max so that I can do about 5-10 reps to get close to failure and I want to be able to do a couple of sets per exercise. Strength training follows very different principles - exercising at 'easy' wouldn't really work to make you stronger. In running, I'd be at 60-70% of max effort most of the time, the 80-85% of max is tempo running that I would only do 1x a week. In weight training, that won't cut it. I might do a warm up set with low weights just to rehearse the move before I put on more weight for the actual training.
Did he talk about resistance training stupid? Are you that stupid? You probably don’t know anything about cardio adaptations.
Doctor Strange in the house.
Thanks for the Great podcast! 🎉
Galloway method - run/walk/run intervals - that's how you can get your workout in in a low intensity :)
...I hope the fella left Rangan a box of Milk Tray.
BOTTOM LINE: You're saying that LOW INTENSITY exercise over a LONGER TIME, has more beneficial effects than a short-term, high intensity workout - correct?
Maybe. Probably better is the ratio. One still has to "go hard." Someone also has to have enough experience to guage a spectrum of intensities.
do both.
80 20 it's been a staple of endurance sport for years.
Yeh marti gibala studies disagree. If you have 20 hours then by all means yeh go for it. What if you have 3 hours a week at max? Then HIIT is the way to get fitter!
@jacklauren9359 everyone has more than 3 hours a week spare! Everyone has an hour in the morning and and hour in the evening, that's 14 hours a week!
2:12 hrs. Have mercy on us with some timestamps
Tried to order lmnt said they could not deliver to my UK address.
The quote is: “no plan survives contact with the enemy.”
Sometimes in a fight people don’t realize that you may have a great plan, but the enemy has a say 😂
You bring something up here on which they disagree, and your comment dissapear, thank you for your objectivity 😊!!!
Try again,
I normally workout twice a day 🤽🏼♂️😊, mostly fasted
Fuel your workouts.
Loved this as an ultra runner and long term listener - the food thing is so important! When i finish an easy run i can sometimes eat straight after byt often not much and end up eating at 1am as THEN i get proper hunger
And eating late disrupts sleep cycle, so you were better off NOT even exercising at that point! Sleep is vital for health & repair
And ,ultra running is unnatural for humans so it requires unnatural sustenance for humans.
We were designed for short Burts of energy and long periods of rest.
I go too hard. I can't help it .
I feel it's great for the brain..which no one mentions by the way.
It's like a mediation. I can't speak nor even think about any of my problems . My brain is just reacting to the stress of the body. You are in the moment . The payoff is afterward you get this kind of high ..endorphins? ..like your body has been thru the mill. My
avg heart rate on a 1 hr indoor cycle was 165. I am 57 years old.
That's high. I hit 185 bpm at times. Guess what ?
It's really hard for me to lose weight. I mean ..real hard. Almost impossible.
Even when I do 100 miles for the week I don't lose weight.
I think it's time to adapt my training to a lower zone.
I stayed in 2-3 zone today.
Lets see what happens.
Also when you train the green zone there's no endorphins so at first it feels like something's missing and you're not really training. Tough to get your head round
There’s nothing missing when you are learning a skill. You can run slow and focus on rhythmic breathing, cadence, hip extension etc.
For runners, I miss running economy & different approach regarding aerobic training for runners with more fast-twitch fibers (around 50-50 distribution) compared to elite runners (who often have 80 to 90% slow-twitch fibers). It has been found that the first group needs more recovery time (Belgian Eline Lievens found this) and my experience is that this group also needs more high-end aerobic training
Which means they need to train 80% aerobic then 20% hard session 😂
@@jacklauren9359 No, not 20% anaerobic. I mean high-end AEROBIC, nearly every day! Apart from that: why should a runner who covers the 10K in 60-70 mins, do any serious anaerobic training? I ran 28:24 on 10,000m, without serious anaerobic training. I just used the Easy Interval Method, which is much more efficient. Dr Seilers motto: 'Normal runners should train like the world’s best runners" is not the best advice.
All that talk on different zones is correct AND you can use talking as a gauge as how fast\slow to run. BUT you will NEVER know your work load UNLESS you wear a heart rate monitor to show EXACTLY how hard you are actually working. For most doing something, anything will help your body. DO NOT get to wrapped up in all the jargon presented here and JUST do something for a period of time AND then build off what you see as benefiting your body.
Is there zone percentages?
Sorry if I’ve missed 🙏
For athletic performance it is 80% "easy" and 20% hard.
Now I need to learn how to not feel guilty for skipping exercise on a rest day?
Listening podcast, watching tv etc are not likely good idea if one want to enjoy and be motivated about the sport or excercise ( or whatever you are doing ) itself
You still have to go all out 20% at least 45,30, and 15. Short bursts of stress.vO2 max training
No you don't.
Confuso , sou fisioterapeuta trabalho com técnicas francesas globais a 40 anos , fui atleta e sei as consequências para o corpo de treinamento intenso . Creio que o que mata o ser humano eh o stress e não há treino intenso que evitará isso , aliás só provoca dores , lesões e etc creio no trabalho de um corpo onde há reequilíbrio das estruturas musculares faciais e ósseas e junto a isso , caminhadas ao ar livre , nadar e pode até praticar tênis ou outro esporte com moderação. No final eh alcançar um relaxamento geral junto a respiração e dar condições ao indivíduo concerto para o corpo e a condição cardíaca com certeza será ótima
You are probably outdated with the studies and beliefs. Your homeostasis will keep you in balance.
This podcast needs a follow up with a real time chat as a person on a bike does a VO2 max test. Map the physiological changes, and explain realtime to max then watch recovery. Shoe the anerobic theshold show the max VO2 point, denonstrate how it works.
You always need adrenalin its what picks up your HR.
This didn't make sense, what point are you trying to make?
If you want real time go to a lab in your country and you do it!
really interesting talk and i really want to watch it.. but youtube doing a good job at making it unwatchable by throwing me ads every 5 minutes.. ffs
Get YT premium. Around 12$ a month. It's worth it
Made me laugh. It is uncanny how the ads seem to come when I am really concentrating on a response or something I want to hear.
Idk if you know who Tony Holler is but his voice sounds exactly like him
I'm glad did HR training decades ago or all this jargon would not only be useless but also very confusing .. To all the beginning runners, U can totally forget about 90% this jargon...And just go out and walk or run as slowly as you need to go to keep going over time.. 10-15 minutes of running is AOK for most all of us...
As amazing as this is, if its not time stamped chapter wise - its hardly motivate anybody to sit for 2+ hours.
How to modulate exercise when one is chronically ill? We have to be more careful not to trigger adrenal insufficiency, POTS, Chronic Fatigue, dysthymia, etc.
You need to go see cardiologist and then exercise physiologist. Everyone is individual. No one size fits all
TimeStamps Required
OH WELL. YOUR LOSS.
Can it be that I recently saw Rangan light up a cigarette?
Intensity discipline is important and difficult to maintain
It's not after you have had numerous injuries and illness. I am just happy to be able to do anything now.
When is Peter Attia going to interview Dr. Seiler?
The scamming doctor wont coz he will get schooled with his old outdated beliefs. It’s that simple.
I disagree with the main premise that most people spend too much time in the high intensity zones. The guest at one point says "imagine I'm working out 3 days a week" and then proceeds to say that he needs to recover in 24 hours. Um no, you would need to recover in 48+ hours. Why does the host not push back on this or any other points?
I agree, with my own habits, I struggle more to get high intensity to 20% I love long runs and struggle to spend even 5% in high intensity. But my goal is longevity, not performance.
80% means if you have 5 workouts, then 80% of 5 workouts = 4 workouts are in the Green Zone. Similarly, 20% of 5 workouts = 1 workout. The length of time for each workout is another variable.
How long do elite athletes live? Isn't exercise a stressor to the body? Why do animals in the wild not exercise to keep fit?
They do, but their goal is to find and kill for food. Like our species did in the beginning.
The truth is most people at any age are in relatively poor physical condition. How many young men can even deadlift their own bodyweight? Its common sense. Move, lift, eat healthy, and reduce stress.
The guest isn’t talking about resistance training idiot. He is talking about physiological adaptations from cardiovascular point of view. Lifting is not be all end all. If your cardio is shit what makes you think doing 1rm will help? Educate yourself more. Want to live longer? Increase your VO2 max not your lift!
6ft 6... and don't forget the half
is he implying that triathletes are healthy? Tri is one of the most inflammation inducing discipline and triathletes are not the picture of health
Dr. Seiler argues that staying in the green zone for long time, building a base, reduces the risk of injury for runners. Not entirely true: a runner who first trains in the easy zone for a long time and then trains faster will have a higher chance of injury compared to a runner who trains all-round from the start.
No, you can introduce speed work safely after a period of base training. When I train beginners, we run easy for the first 2-3 months before we begin to include strides in our training. That could be just 3-5x 30-60 seconds pick ups towards the end of the run where we focus on good form and fast leg turnover. With time, you can increase the time you run fast. Of course, you can't jump from base training to doing hard track workouts out of nowhere. You need to introduce speed gradually, in small doses and with good form.
I first want to see how people run for a few weeks before I tell them it's okay to run fast. Running at fast paces carries a higher injury risk if your form isn't good and you haven't built the stamina and strength to deal with the mechanical stress it brings.
@@edithgruber2125 Your approach is good. You start with 2-3 months building up.
However, I meant to say 'long time in only the easy zone' is not right.
If you are in good shape recovery is minimal. I work 2x most days and I always feel better after exercise. Don’t over think it
Dr Rangan, your energy is so strong, that your guest have almost no time to speak. I love you..but learn how to say less so your guest say more. I am energetically exhausted by your need to push.
I think we need a podcast in how to maintain concentration amidst the ever increasing advert frequency...... tiresome would be an understatement....... I'm so into Zoe and. Huel....talk about living in an ever distracting world.....joke
The key takeaways from "Habits To Heal The Body: Truth About Exercise, Burnout, Muscle & Preventing Injuries" by Stephen Seiler are:
1. **Training Intensity Balance**: Elite athletes typically follow a training regimen with 80% low-intensity and 20% high-intensity sessions. This balance is crucial for building a sustainable fitness program that is both effective and enjoyable.
2. **Exercise Intensity Zones**: There are three zones of exercise intensity - green (low), yellow (moderate), and red (high). Most people tend to overdo their training in the yellow and red zones, leading to potential burnout and stress, whereas low-intensity training in the green zone promotes quick recovery and significant metabolic benefits.
3. **Gradual Increase in Training**: When starting an exercise routine, it's important to first establish a consistent frequency of workouts per week. Then, gradually increase the duration of workouts, starting from 30 minutes and aiming towards 60 minutes or more to build fitness effectively.
4. **Understanding Fatigue**: During longer workouts, intensity may inadvertently increase due to heart rate drift, a phenomenon where heart rate rises over time even if pace or power output remains constant. This is a natural indicator of fatigue and can help gauge workout intensity.
5. **Importance of Rest and Recovery**: Rest days are essential to prevent overtraining and burnout. They should involve minimal structured training to allow the body to recover. Flexibility in training plans is crucial, and missing a workout should not be seen as a setback.
6. **Stress Management**: Stress from various sources can negatively impact athletic performance. Training plans should be adaptable to accommodate periods of high stress, and athletes should avoid being overly rigid with their schedules.
7. **Use of Wearables and Metrics**: While wearables can provide useful data, it's important to recognize their limitations and not solely depend on them. Metrics like HRV can enhance self-awareness but should not become an obsession.
8. **Athlete Profiles**: Successful athletes like Kipchoge, Kilian Jornet, and Neils van der Poel exemplify the importance of humility, sustainability in training, and a process-oriented approach to their sport. Van der Poel's "52 approach" emphasizes two days of complete rest per week and engaging in diverse activities for a balanced lifestyle.
Model your lifestyle after hunter gatherers. Sit on the floor more. Sit in a deep squat more, hang more, walk more and maybe throw in some sprinting here and there.
Posture carries adaptive issues like cashew posture desexualizes and aberrant bodies often don’t enjoy natural embodiment.
What?
Please talk less in interviews. Unless they are interviewing you of course! That way we hear more from your interesting interviewees & your interviews would be shorter & more manageable for busy people. Otherwise, thank you very much!
Well somebody gets points just for playing a Tele...
Why rather than get the direct answer from him, whe he goes around you forget to get him back to answer the questions?!!!… boring !… on min 21ish you asked him to talk about 3 stages but then ended up to lactate!!!……very poor type of conversation!
Guest needs to be allowed to speak more Interviewers need to keep questions concise and short and shut up
How do you heal from a genocide?
Keep praying for the oppressed one's safety and liberation from the oppressors. Be a voice for their plight and help educate people regarding their cause, my dear sister. The day will come when mankind will live as one under the banner of unity and respect for all of God's creation. A lot of patience, trust, and faith are required during this time. May God awaken us so that we can help set them free while setting ourselves free 🙏 🙌
Teachers have helped me to see my job is to help those in my immediate vicinity; never pick and choose who to help; never climb over those near to help those more "appealing" further away.
The actions will have a reverberation naturally and those you wish to see healed at a distance will get what they need.
Healing will ensue.
In humility we don't get to see the vast vision of God or eternity because we are simply human.
It does work if I help who is on my left and right without condition.
Acceptance is contagious.
So is healing.
@@wadadjomaa7825 my prayers are for all.
If the the oppressors are relieved of their suffering everyone benefits.
Very valid question ….especially when the oppressors continue to oppress and do not receive harsh punishment for their crimes
Forgive your oppressor, prosper, and have many children
Stfu with LMNT and commercials.
Why do interviewers eventually take over and just talk about themselves rather than let the guest share his knowledge for everyone.
This is a outstanding podcast, I really enjoyed it and will definitely implement this into my training. I have been a 'no pain, no gain' kind of guy in my training and am now suffering the consequences with multiple injuries. I'm going to build up from scratch following these principles. Thank you for your great work
No pain no gain ,is bad.Almost killed me !
And me!! Unless I finished my workouts exhausted, drenched in sweat and on my knees breathing hard I thought I’d wasted my time!! Refreshing to hear this, what a great podcast