Transcription
We're going to get into exercise right now, and the chances are the majority of you are exercising incorrectly. So, when we purposed to reverse chronic disease for the National Science Foundation, we studied every species on the planet that we identified had no forms of chronic disease, except for one: Homo sapiens. And when it came to exercise, we found something very different going on in those animals compared to us.
First, they didn't exercise. Human exercise is something we made up. It's not natural. Animals have a form of exercise that isn't made up. It comes natural to them. What is it? It's called living. We're going to open your eyes to that. And when you live more like the animals, you enjoy a health span that's way longer than your fellow Homo sapiens.
So, let's get into this exercise. Why is it different? It's brief. It's freaking intense. And it's infrequent. So, what you want to do is basically fight and flight. It's a natural response. It's present in the animals, but it's not present in most humans today because we go to the gym and we exercise for 30, 60, 90. And let's be real, there are people that go to the gym for three to four, five hours even, and they're chronically exercising.
What you want to do is mimic what happens in nature. Nature perfectly optimizes the species that are in the wild through these brief, violent encounters that are highly intense. That's what we're going to do. So, let's use a couple of examples to compare and contrast. First is running. Most people run, they jog, and they go for distance and they wear themselves out through excessive reactive oxygen species, which get created in exercising.
When you are physically challenged doing something versus the other model: sprinting. It's brief, it's intense, and here's the definition: You run as fast as you freaking can run. Maximum effort, 100%. You are running as fast as you can as though somebody's trying to kill you, or you're trying to kill something because you're going to die if you don't kill that deer in front of you. So, that is maximum intensity exercise.
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So, right now we're going to get into some basics about sprinting. Okay, I mentioned in a previous video that it is not only my favorite exercise, but it is one of those forms of physicality that kept you in the gene pool. But secondly, it also goes to your quality of life. So, if you look at a sprinter who can sprint at 100 years of age, he or she has a much better lifestyle than somebody who can jog at 100 years of age. Okay? It's just much better. Those fast-twitch muscles getting you up out of a chair, getting you in and out of cars, getting you to lift things like uh chunks of meat or groceries or your grandchildren, those fast-twitch muscles. So, it's charged here in this particular exercise: sprinting.
All right, few words of caution when it comes to sprinting. You can get injured, not so much from falling. Yes, you could fall and trip if you trip over a shoelace or step wrong, but the chances are you're going to get injured by getting a muscle strain. And what sets you up for a muscle strain is chronic disease. So, if you're filled with chronic disease, you have a much greater risk of pulling a muscle when you sprint. How are you going to avoid that? First, if you're really in bad shape, consider doing an alternative to sprinting. Doing sprinting on a bicycle, stationary bike with resistance dialed up and work your way up, or sprinting in a pool. Sprint swimming or sprint running in a pool so that you can gradually work your way up to a level of physicality and conditioning where you can sprint on level ground. So, if you are filled with visceral fat, you're filled with chronic disease, you have a higher likelihood of straining a muscle and causing an injury, and you want to avoid that. We do not want you getting hurt. If you got hurt, you couldn't hunt, you couldn't eat, and you can't defend yourself. So, it was really important to avoid injury, and we don't want you to have that.
Assuming that you are capable of sprinting, then what you got to do is remember this important insight: The injury happens on the acceleration. Accelerating. It's not going to happen when you're slowing down, and it's not going to happen after you're at that maximum effort. It's where you're starting and you accelerate. So, you want to accelerate very slowly, and you need to pay attention. So, if you feel something going wrong in your muscles, nature will start to warn you that you're about to get a strain. But if you're not paying attention, you're going to get that injury, and it's all on you. So, don't let that happen. Pay attention.
The big difference is you'll feel burning when you lift weights, burning when you sprint. You get some from the lactate being produced. That's okay. But you want to pay attention to like a little sharp pain or something that's starting. And just stop right there if you feel something's not right so you don't get that injury. And you slowly, slowly accelerate up. The benefit doesn't really happen until you get to that maximum effort. Okay? So, the acceleration phase isn't where you're getting your ROI, your return on your investment. That happens once you reach that maximum speed. And then you're going to hold it for about 10 to 15 seconds. But you might take, you know, 30, 45, even 60 seconds to slowly increase your acceleration till you get to that point. And then max effort, hold it for about 10 to 20 seconds. If you do that, you're going to significantly reduce the likelihood of getting a strain. And let me just tell you, if you get a strain when you're sprinting at your age with a lot of chronic disease, it's going to be a heck of a lot worse than when you were like a younger person, and it's going to take much longer to recover. So, all that visceral fat you have inside of you, all the disease, chronic disease is going to slow down your recovery. Do no harm. You want to avoid that injury. Accelerate incredibly slow. Take your time. It's not a race. It's an exercise, okay? So, you're not in a competition. You just want to do this and engage and accelerate in a very slow, controlled manner.
When it comes to warming up, you can jog a little bit, get a little bit warmed up, you know, get those muscles going to help diminish that. But again, the more disease you have, the more likelihood you're going to get that injury, and you want to avoid that. So, warm up a little bit. Do a little bit of jogging. You can do a little gentle stretching um to help offset that. But I'll just tell you, the need to warm up, the need to jog, the need to stretch means your disease. Now, don't be, you know, some kind of tough guy and say, "Well, the hell with that. I'm just going to go out and sprint because I don't want to be a part of that." You're going to get injured. Unless you are an exceptionally healthy individual, you're just going to get an injury.
But I do want to make the point that animals in the wild do not warm up. If you can't just sprint from a dime, you know, at a tenth of a second notice to avoid a threat, you became another predator's meal. And that's the way it should be with us. You should live your life. Share this video and content with your younger kids to get them so that they always can sprint and don't need to go out and jog and warm up and do all that kind of stuff because life is about reacting fast because you're that healthy. And animals react. They got their little heads down in the grass. A tiger pounces, and they've got to bolt. They can't say, "Well, wait a minute. Let me stretch a little bit. Let me, you know, warm up." That's not going to happen. But for you, Mr. and Mrs. diseased, filled with visceral fat, you're going to need to warm up and stretch and accelerate slow and get to that point. Those are a few cautionary points because I don't want anybody to get injured.
All right, one of the ways I like to stretch is I like to just do a fundamental squat. Okay, other videos are already on the primal squat, but basically what I do is I just squat down, keep my heels flat on the ground, bring my knees up, and I squat just for 30, 40 seconds in this particular position, and that's all I do. After I've done that, I'm ready to sprint. It's real simple. You get started. You don't have to get in any kind of a crouching position. You don't have to have starter blocks or anything, you know, terribly sophisticated. You just need to be able to do maximum intensity effort in your sprint and take off.
So, we talked about injury suppression. In the next video, we'll talk about equipment that we'll get into, which is like my blood flow restriction bands and footwear. And so this video is just to demonstrate sprinting.
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