Bitesize Biohack Fuelling High Intensity Interval Training With Dr Stacy Sims (1)

9:58AM Nov 8, 2022

Speakers:

Angela Foster

Intro

Dr Stacy Sims

Keywords:

sprint

training

interval training

high intensity interval

angela

fueling

short

short clip

luteal

interval

protein powder

sims

episode

talk

recovery

maple sugar

little bit

resting metabolic rate

exercise

perimenopause

Want to make sure that you've covered enough that when it's time to do the next interval, you can go as hard as you can again, it's not about, you know, I'm bringing my heart rate down to 140. And then I'm gonna bring it up to 180. It's about the recovery. How are you recovering from a cardiovascular and a neuromuscular standpoint so that you can go really fast, really hard again.

Welcome to the high performance health podcast with your host Angela Foster, the show where we talk about everything you need to break through limits and achieve a high performance, mind, body and lifestyle.

Hi, friends, In this week's episode of Bite Size bio hacks we're going to be diving into how do you feel properly before exercise and what's the difference between hit training and sit training? It's a short clip from my recent podcast episode with Dr. Stacey Sims hugely popular episode, as well as the one that I did with her previously, where we dived into all the different things that you need to think about the science around exercising and fueling properly during perimenopause and how you need to change out your training, how to get best results, how to improve things that you'll do to match your metabolism, your bone density, and a whole lot more. But in this short clip here, you're going to be hearing about how to fuel properly for exercise and also how to use sit and hit effectively. Now if you want to listen to the full episode, it is episode number 185, where you can find out all about training, sleeping and fasting protocols for perimenopause with Dr. Stacey Sims. And if you want to get a free health check from us and find out where you are in terms of optimising your sleep, your hormones, the insights, you're gathering, how you're fueling your body, and also your training in terms of both physical training and training your mind, then you can go and get a free personalised report by heading over to your total health check.com and fill out a very short questionnaire and then we will send you a personalised report with your scores on each area. And also sharing with you how you can improve those areas that's over at your total health check.com. But now, without further delay, let me introduce you to this short clip from Dr. Stacey Sims. And as I say, if you want to listen to the full episode, it's episode one eight.

If you're gonna go do some gym work with resistance training, we know that women should have some protein instead of carbohydrate, around 90 calories of protein. So what is that? 20 grammes of protein, and that helps bring our resting metabolic rate up after exercise, resistance training. If we're going to do cardio that we want to put a little bit of carbon there, my protein powder has a little bit of carbon. Primarily because I love maple sugar. And the only time I can have it is when I put it with my protein powder. So I put maple sugar in with my protein powder and coffee. So yes, there's a little bit of car but it's primarily amino acid based. So yeah, if you were to put protein powder and your black coffee would have been good to go. So so

just to clarify that. So if I was weight training, I would have the protein powder, the black coffee, but actually doing what I was doing today, which was some just sprints very quick, short, sharp. I should have had a little bit of carbs as well. Yep. Yeah. Okay. Yeah. Because we're doing that kind of anaerobic training. Yes, yes. Okay, interesting. So if we come back a little bit to nutrition, because we stick with them. So the sprint interval training that I was doing this morning, this is really important. And I think you talk a lot about this in the book, we need to provide us another way of providing a strong, similar stimulus. And a lot of the research I've seen, and I think you talk about this as well in here in the book is about how that helps your mitochondria. Yes, there's also so Okay, so just let's step back a little bit to clarify for people, they might be wondering what the hell is sprint interval training? Can you just describe what that means? We do.

Yes, a sprint interval training falls under the umbrella of high intensity interval training. But both of them are different sprint interval training is like full gas for 20 to 30 seconds, with maybe 90 to 120 seconds every. So you're going as hard as you can for 20 to 30 seconds on a full recovery. So they can go as hard as you can. Again, if we're looking at high intensity interval training, the interval is longer. It's not as high intense. So we're looking at a rating of perceived exertion. You're doing sprint interval training, you're sitting at a nine or 10. For those 20 to 30 seconds. We're talking about high intensity interval training where your intervals are a little bit longer than you're sitting around and seven or eight. There's just slightly less than two, but they're still short. But with Sprint interval training, we can't do very much of it and balsa wall as hard as you can go for those intervals, and then as fast as you can recover recover, but you want to make sure that you've recovered enough that when it's time to do the next interval, you can go as hard as you can, again, it's not about, you know, I'm bringing my heart rate down to 140. And then I'm going to bring it up to 180. It's about the recovery, like, how are you recovering from a cardiovascular and a neuromuscular standpoint, so that you can go really fast, really hard again, and it might be that you can only do three when you first start, and then you can build up to five to eight sets, but it's about being short, sharp and very efficient. Okay,

so you could increase that recovery as you are going through. So for example, I was doing exactly that that 25 seconds, and then recovering for about 60 seconds, but I noticed as I was going through the number of Sprint's I was needing slightly longer recovery to be able to get back up to the speed. So that's fine. You can play with that. That's fine. Okay, so how many times a week do we need to be doing this? And is this something that we need to avoid in the luteal phase.

So in the luteal phase, it is something you want to avoid, because it's so high intense and it's such a strong stress to the body. That said, if you're suffering from really bad PMS, and you're like I can't get out of bed because I have lots of bloating and I just awful or you've gone through from luteal, excuse me of luteal to the bleed face and you're having a lot of cramping and getting out and doing a couple of short sharp high intensity 22nd intervals is magic.

Thanks for listening. Remember to review and subscribe. You can grab the show notes, the resources and highlights of everything Angela mentioned over at Angela Foster performance.com You can also snatch up plenty of other goodies, including the highly helpful Angela recommends page which is a list of everything she personally recommend to optimise your mind, body and lifestyle