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Episode #5: Simply Fit with Dr. Christopher Swart
Guest: Dr. Christopher Swart. Chris is located out in Boston and has a PhD in Exercise Physiology and has been a college professor for over 7 years. He is an active member in the health and fitness space. https://www.instagram.com/doctor.swart/
- Show Notes:
Nutrition-
It's important to understand what's your goal. If it's weight loss - then you focus on diet first. If it's building muscle the focus should be on strength training first then nutrition.
Protein and carbs are important building blocks of healthy life. General recommendation 0.7g-1g of protein per pound of bodyweight for someone who is regularly active.
When balancing out your nutrition it's important to understand what you are doing in a day and how much energy you will need.
Myth: what worked for a friend can work for me . Everyone is different and it's important track progress to identify change for yourself.
Carbs are fast energy and fats are slow.
Movement is medicine. Before working out you want to be doing dynamic movements and not static stretching. Static stretching is best for recovery days. Dynamic warmups - getting ready for what you're about to do. Watch rugby 7 warmup for a good example. Be careful and don't chase sweating or soreness as this doesn't equate to a more effective workout towards your goals. A high level general recommendation For cardio training is 120 to 150 min per week. With and emphasis of intensity over volume.
Most important is balance across everything. Check out David Goggins https://youtu.be/5tSTk1083VY.
Recovery- #1 is sleep. Impact of sleep on body composition. Recent studies show better sleep equals better weight loss. Better quality sleep better muscle gains.
Breath parasympathetic - slow controlled breathing. 4 second inhale and exhale for 4 seconds through the nose and good for 4. 10 - 12 reps. Brings heart rate down and provide oxygen into the blood stream.
Cold water immersion vs hot therapy. Studies show short duration cold and hot environment can marginally help with insulin sensitivity. Cold environment can help with cognitive function, increases adrenaline and decrease inflammation. Inflammation is good for muscle growth so cold would not be good for a body builder. Context is important.
Big myth a little is good so more must be better.
Book recommendation: how to win friends and influence people https://www.amazon.ca/dp/0671027034/ref=cm_sw_r_apan_glt_i_B40JQ5W9S1E1K5D3D5F1?_encoding=UTF8&psc=1.
No one really cares what you know until they know how much you care.
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By Find FitGuest: Dr. Christopher Swart. Chris is located out in Boston and has a PhD in Exercise Physiology and has been a college professor for over 7 years. He is an active member in the health and fitness space. https://www.instagram.com/doctor.swart/
- Show Notes:
Nutrition-
It's important to understand what's your goal. If it's weight loss - then you focus on diet first. If it's building muscle the focus should be on strength training first then nutrition.
Protein and carbs are important building blocks of healthy life. General recommendation 0.7g-1g of protein per pound of bodyweight for someone who is regularly active.
When balancing out your nutrition it's important to understand what you are doing in a day and how much energy you will need.
Myth: what worked for a friend can work for me . Everyone is different and it's important track progress to identify change for yourself.
Carbs are fast energy and fats are slow.
Movement is medicine. Before working out you want to be doing dynamic movements and not static stretching. Static stretching is best for recovery days. Dynamic warmups - getting ready for what you're about to do. Watch rugby 7 warmup for a good example. Be careful and don't chase sweating or soreness as this doesn't equate to a more effective workout towards your goals. A high level general recommendation For cardio training is 120 to 150 min per week. With and emphasis of intensity over volume.
Most important is balance across everything. Check out David Goggins https://youtu.be/5tSTk1083VY.
Recovery- #1 is sleep. Impact of sleep on body composition. Recent studies show better sleep equals better weight loss. Better quality sleep better muscle gains.
Breath parasympathetic - slow controlled breathing. 4 second inhale and exhale for 4 seconds through the nose and good for 4. 10 - 12 reps. Brings heart rate down and provide oxygen into the blood stream.
Cold water immersion vs hot therapy. Studies show short duration cold and hot environment can marginally help with insulin sensitivity. Cold environment can help with cognitive function, increases adrenaline and decrease inflammation. Inflammation is good for muscle growth so cold would not be good for a body builder. Context is important.
Big myth a little is good so more must be better.
Book recommendation: how to win friends and influence people https://www.amazon.ca/dp/0671027034/ref=cm_sw_r_apan_glt_i_B40JQ5W9S1E1K5D3D5F1?_encoding=UTF8&psc=1.
No one really cares what you know until they know how much you care.