Are you confused about which form of exercise to choose from the different options available?
In this episode, you can understand how to choose the best exercise that suits your fitness goal
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Speaker 1: If you are planning to start a fitness routine and
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Speaker 1: are confused about what exercise to choose, this episode is
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Speaker 1: for you. In the next 10 minutes, you will be
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Speaker 1: able to decide what form of exercise is best for
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Speaker 1: you to reach your fitness goal
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Speaker 1: mascara and welcome to the Stronger Men project. If you
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Speaker 1: want to be a better man, become a stronger fitter
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Speaker 1: and a better looking version of yourself and fulfil your
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Speaker 1: fullest potential in all areas of your life. You have
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Speaker 1: come to the right place. I'm also on the same journey.
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Speaker 1: I'm your host, a Desai, a mechanical engineer, turn fitness
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Speaker 1: coach and a gym owner. And here I'm going to
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Speaker 1: share my knowledge, experience and lessons and also bring on
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Speaker 1: experts and achievers who can help us all win together.
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Speaker 1: Get ready and let's dive into today's topic.
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Speaker 1: We are in the time when it is getting more
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Speaker 1: and more difficult to stay fit every passing day, partly
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Speaker 1: because of easy access to unhealthy, high calorie food with
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Speaker 1: lower nutritional value and partly because of the sedentary nature
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Speaker 1: of work and lifestyle. That is why it has become
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Speaker 1: extremely important than ever for you to take care of
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Speaker 1: your health and fitness. For that, you need to be
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Speaker 1: mindful of your nutrition and engage in regular exercise.
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Speaker 1: But then there is one more problem. We are also
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Speaker 1: in a time when you have access to unlimited knowledge
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Speaker 1: and information you need to succeed in any area of life,
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Speaker 1: fitness included. The problem is that there is too much
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Speaker 1: information out there and way too many ways and approaches
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Speaker 1: when it comes to nutrition and exercise. Too many options
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Speaker 1: is something we humans don't do well with because we
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Speaker 1: are always on the lookout for the quickest, easiest and
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Speaker 1: the best option. And it creates a lot of confusion
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Speaker 1: and frustration,
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Speaker 1: confusion, because we have so many questions to answer.
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Speaker 1: What are the best exercises for me? When should I
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Speaker 1: exercise for the best results? What's best for burning belly
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Speaker 1: fat is running good or walking is better. Can I
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Speaker 1: go to gym? Will I get injured if I do
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Speaker 1: weight training?
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Speaker 1: What if I get heart attack? Is playing sports better
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Speaker 1: than any exercise? Maybe yoga is the best of all.
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Speaker 1: Shall I start with stretching?
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Speaker 1: What if I only eat healthy and just stay active
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Speaker 1: in household work. The list of questions can be endless
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Speaker 1: frustration because when it comes to fitness, any healthy and
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Speaker 1: sustainable approach you choose, it takes quite some time to
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Speaker 1: see results.
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Speaker 1: And the approaches that promise quick results are invariably unhealthy
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Speaker 1: and unsustainable. In the long run, you can cut through
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Speaker 1: all the confusion and end your frustration by doing these
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Speaker 1: two things. Number one. Get clarity on your fitness goal.
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Speaker 1: We'll come to that later.
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Speaker 1: Before that, we need to understand how exercise works. Exercise
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Speaker 1: works because of a wonderful phenomenon called as training effect.
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Speaker 1: What is training effect? Let me explain it to you. See,
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Speaker 1: when you exercise
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Speaker 1: it puts some kind of physical stress on your body, right.
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Speaker 1: And when you're finished exercising, you feel exhausted and drained,
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Speaker 1: and you may not be able to do the same.
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Speaker 1: Exercise again with the same intensity. That is when your
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Speaker 1: body enters into recovery mode and in the recovery. Your
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Speaker 1: body needs time rest and energy and nutrients so that
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Speaker 1: it can recover from this workout.
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Speaker 1: And when you go back and do the same exercise
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Speaker 1: or workout, you might observe that it becomes easier and
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Speaker 1: if you keep doing it again and again, it becomes
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Speaker 1: easier and easier. And this part is called Adaptation. That
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Speaker 1: means your body has adapted to that particular exercise. This
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Speaker 1: is called training effect, and every time you go through
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Speaker 1: this cycle of stress and recovery and adaptation, your body
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Speaker 1: is getting better. Now, when it comes to exercise, it
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Speaker 1: is a stress on your body,
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Speaker 1: and this is not just any other stress. This is
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Speaker 1: a stress which you can control by the way of
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Speaker 1: exercise choice, by the way of volume, meaning how much
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Speaker 1: exercise you do in a workout by the way of frequency,
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Speaker 1: that means how many times you work out in a week.
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Speaker 1: Are you working out five days in a week? Are
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Speaker 1: you working out daily or are you working out three
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Speaker 1: days in a week? Or are you working out two
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Speaker 1: times in a day and you can also control the
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Speaker 1: stress by how much effort you're putting in your workouts?
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Speaker 1: You can also do it in an easy way without
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Speaker 1: putting a lot of effort and exertion. Or you can
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Speaker 1: exert your maximum and, uh, put a lot of effort,
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Speaker 1: depending on all of these, you can control what kind
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Speaker 1: of stress you are putting your body through.
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Speaker 1: And when it comes to recovery, that is where you
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Speaker 1: can control the time you give for recovery. The rest
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Speaker 1: you take, that means how much you sleep on a
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Speaker 1: regular basis and the food you eat, how much energy
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Speaker 1: you get from the food. And if you're getting all
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Speaker 1: the nutrients your body needs to recover from that workout,
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Speaker 1: and especially in case of fitness if you're getting enough
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Speaker 1: protein
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Speaker 1: from your foot. If your recovery is good, your body
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Speaker 1: adapts faster and makes better and better gains. The gains
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Speaker 1: could be in the form of bigger and stronger muscles.
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Speaker 1: Improved cardio respiratory function, improved endurance, speed, flexibility, mobility and agility.
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Speaker 1: This is where the choice of exercise comes into picture.
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Speaker 1: If you go to gym and lift heavy weights,
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Speaker 1: your muscles become stronger and bigger. If you do any
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Speaker 1: kind of cardio exercise that is walking, jogging, running, swimming, cycling,
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Speaker 1: your cardio respiratory function improves. And of course, if you're running,
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Speaker 1: your running improves. And if you're doing any endurance kind
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Speaker 1: of activity, which may be long distance running or triathlons
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Speaker 1: or UM trekking. Hiking
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Speaker 1: physical activities, which take longer duration of time. Your endurance improves.
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Speaker 1: Endurance is nothing but ability to do physical activity for
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Speaker 1: a prolonged period of time.
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Speaker 1: Your running speed improves when you do sprint training
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Speaker 1: or any other activity, which requires speed. Your flexibility improves
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Speaker 1: when you take your joints through full range of motion
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Speaker 1: and keep doing it again and again. Mobility improves when
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Speaker 1: you perform a certain kind of movement again and again,
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Speaker 1: Agility is ability to change direction without falling over. This
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Speaker 1: improves if you do agility kind of workout, or if
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Speaker 1: you are involved in sports like football and volleyball, where
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Speaker 1: you have to keep moving in the space.
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Speaker 1: So if you understood the training effect better, I have
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Speaker 1: never mentioned about losing weight or gaining weight. And a
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Speaker 1: lot of people think that exercise is meant to lose weight.
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Speaker 1: Exercise is never meant to lose weight. Exercise is always
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Speaker 1: meant to improve certain aspects of your fitness that can
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Speaker 1: be bigger and stronger. Muscles improve cardio respiratory function, endurance, speed, flexibility, mobility,
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Speaker 1: agility and balance. So the purpose of exercise is always
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Speaker 1: to improve a certain aspect of your fitness
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Speaker 1: and Now that you know how exercise works and how
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Speaker 1: it improves your fitness levels, you need to get clear
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Speaker 1: on your fitness goals.
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Speaker 1: After helping over 800 people and talking to thousands of
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Speaker 1: people have come to understand. Except for a very few people,
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Speaker 1: almost everybody does not give serious thought as to what
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Speaker 1: is their fitness goal. When asked, they will say something like,
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Speaker 1: I want to be just fit, which is very vague,
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Speaker 1: unexciting and the surest way to fail in your fitness journey.
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Speaker 1: But invariably, this is what most people end up accepting
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Speaker 1: to want or desire.
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Speaker 1: There is a high probability that you two want the same.
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Speaker 1: You want to shed the excess body fat and especially
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Speaker 1: belly fat, have a lean, somewhat muscular but not too
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Speaker 1: bulky physic. You want to feel energetic and physically stronger
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Speaker 1: and capable and stay healthy. This is what most people
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Speaker 1: want generally, and this is probably you to want from
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Speaker 1: your fitness routine. And if that's your goal, this is
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Speaker 1: what I recommend for you.
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Speaker 1: 3 to 5 days per week of strength training or
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Speaker 1: resistance training is your best bet. I recommend you go
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Speaker 1: to a gym for the environment and a variety of
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Speaker 1: exercises choices you can make.
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Speaker 1: But if it is inconvenient, you can also benefit greatly
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Speaker 1: from body weight workouts at home or having some weights
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Speaker 1: and resistance bands at home. It will help you conserve
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Speaker 1: and build muscle and strength and effectively lose body fat
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Speaker 1: if you combine it with a high protein nutrient. Dense
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Speaker 1: calorie control nutrition Calorie controlled meaning you need to eat
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Speaker 1: fewer calories than you spend throughout the day. If you
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Speaker 1: want to lose weight and body fat
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Speaker 1: and eat more calories than you spend. If you're on
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Speaker 1: the skinny side and need to gain weight and mass,
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Speaker 1: let's say you belong to a select few who like
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Speaker 1: playing sports or running marathons or ultra marathons, stuff like
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Speaker 1: that or some other form of exercise. Then that is
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Speaker 1: what you need to choose as a primary form of exercise.
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Speaker 1: But I still recommend you do at least two days
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Speaker 1: of strength training per week, especially if you are over
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Speaker 1: 30 years of age. That's because as you cross 30
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Speaker 1: you start ageing, and the major effect of ageing is
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Speaker 1: loss of muscle mass, bone density and strength, which leads
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Speaker 1: to poorer quality of life. With time
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Speaker 1: causing aches and pains and, uh, W or joints and bones,
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Speaker 1: you are more prone to breaking your bones and injuring
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Speaker 1: your joints. You can keep it in check with minimum
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Speaker 1: strength training and enjoy better quality of life well into
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Speaker 1: your old age. That's it for this episode. If you
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