All right guys. I am stoked for this big time Pr1me Time episode. Welcome back to the "Pr1me Time" podcast and vlog series. We're going to really dissect and analyze how you guys can continue to work out as you get older without pain. What a huge topic. If we can really figure this out. Holy cow, just the amount of money it would save alone in surgeries, the amount of money healthcare would not be burdened with would just absolutely be insane. There's no way I could cover everything about this. That topic alone could probably be its own podcast. But we'll do our best to kind of summarize some of the most important, I should say findings or thoughts around it.
You know, I've even seen in my, I guess now about 13 years of working out, definitely some changes in my own body. Even though I'm still relatively young, a lot of you who listen out that are even in your 40s or 50s as I'm right around 31 right now. Some significant changes still to be found. And so I can only assume as I get older that I'll continue to fight the good fight and really have a personalized understanding of what kind of limitations may come about me. I think, first and foremost, it should be obvious, but still stated, the importance of form and really understanding what form needs to look like and feel like in your body is so ridiculously crucial. And I should also say this, what I've learned is that you really have to, not only professionally mastered what form needs to look like, but also personally, and really that speaks to the even trainers and fitness professionals out there, is that, listen, we're all continuing to learn more and more about form.
Heck, even when I was going through my graduate years and kind of just starting the process of learning, from a professional standpoint, movement qualities compared to now, 1000% different. I do think, you know, having continued to work out, I'm continuing to be cognizant of my own body, what the best form needs that look like, the best activation, the best cues that need to happen. And it's been exponential even for myself. And you're talking about a guy that lives and breathe this stuff, and I've been doing it for 13 years, and, listen, I still continue to learn about what the best form needs to look like. I should also say too, it's incredibly important, if you can, to review your own form. Maybe you'll set up a camera and you'll record some exercises, maybe you'll work with a fitness professional to record some exercises and break it down.
I actually have done that in part indirectly just by recording some videos for some lectures or for a YouTube series. And I'll sit down and look at that and I'm like, oh my gosh, you know, I had no idea that I was doing that with that exercise. So, even for someone, I guess I'll call it on my caliber, where I feel like I've got really good proprioception or understanding where I'm at space. Listen, we've got a lot to keep track of. And when you pull out like a squat, or an overhead squat, or a Bulgarian split squat, or something where it's multi dynamic, you know, multi-joint, multi-planar, it's a big complex movement, you're talking about a masterpiece, an artistic masterpiece that has to be in production for you to be able to dial it in. So I think form should be obvious, but it's something that I really encourage everyone to go above and beyond with and really spend time doing that.
Heck, even push-ups, something that seems so simplistic. As I started to learn it, I started to see a lot of people's low backs were arching, so I had to go in there, correct there. And then I started to be aware that people's weight distribution, whether it's through their hands or through their toes, made a difference. Heck, even the amount of, I guess, for you guys, the amount of ankle movement that they have when doing push-ups, or in the fancy world, Dorsi flection. The amount of, you know, rocking back onto the toes or heels or onto the hands, that makes a difference. Elbow position makes difference. Hand position makes a difference. Scapular position, and the scapular or shoulder blade control when going through the push-up makes a difference. Neck position makes a difference. You see how ridiculously complicated that can be just to do a push-up, which is something that we're all pretty familiar with, or our maybe PE teacher taught us. Like, holy cow.
And so, when you go through like let's say a high intensity workout program, you've got 10 exercises on the plate, you're running around rapid, you're just trying to get a good workout in. You've raced there after work, you didn't have time to warm up, and then just dive into this. You could see now, as we contrast the idea of a purposeful focus push-up to 10 super set, high intensity aerobic program. Holy cow. Absolutely. There's a chance for kind of "error" there. And actually the accumulation of those kind of micro level errors, that's what adds up. That's what sneaks up on most people. Most people who work out don't have a major incidence or a major traumatic moment, unless they go skiing or something like that outside of weightlifting, which can happen. But, most people, even like cross-fitters and even Olympic weightlifters, you know, these guys are doing pretty big ballistic dynamic movements.
Unless they're going for a major PR in a, you know, competition setting, they really don't ever have a traumatic moment. So, what does that mean? It means the accumulation of small kind of micro tears or poor movements, they add up. And as we get older, it should be said, we're all heading for the same place. We're all heading six feet under. And although that sounds somewhat morbid, what I want you guys to take away is that we will all get stiffer at some level. We will all get tighter in almost every sense of physiology. There's some form of decrease, or at least in a point where it's going to be, you know, not helpful. That's just the reality of it. So, sorry to break it to you, but that's where we're all heading. That being said, that means it's going to take that much more work as we start to decline.
Heck, V02 Max. The ability for your pulmonary system and your lungs to maximize what they can do. We literally start to decline after the age of 20. Just think about that for a second. That means, from there on after, we have to train that much harder to try to maintain and upkeep our pulmonary system. It's really the same to be said to some extent with the musculoskeletal system, testosterone can start to decrease after age 30 and 40, and, yes, women, this is for you too. We all like to talk about too much testosterone because, right? You start to think about becoming bulky or hairy, stuff like that, which really isn't true unless you really were to go on steroids or something like that. Yes, you need, you know, testosterone. But, the point is, as we get older, physiology stands in the way and it starts to decline.
So, a couple of things need to be said. We need to be working out in a way where we're changing up our workout programs somewhat consistently. So, for those of you that are gym warriors and you do the same workout program for the past two years, you're at risk for some significant adaptations to that workout program, which isn't necessarily good. So like if you always do even push-ups or pull-ups, ab crunches, squats, let's say you do those four exercises for two years. Yes, to some extent there's going to be some negative outlook on that. Is exercise great and beneficial? Yes, let's hold that aside. But those compensations and those adaptations that your body has undertaken to master those four exercises, they will come with some cons. They will come with some tightnesses that you're going to need to address.
So I think, the need to continue to change a workout program every so often is incredibly important. I would guesstimate as early as every 10 weeks for a lot of people. Secondarily, the point I would like to make is that, we actually need rest breaks. So, for 80% to 90% of America, I'm trying to get their ass off the couch and get working out, for probably the 20% that are listening in right now, I need to probably tell you, back off a little bit. Give yourself more rest breaks. It doesn't necessarily mean in between each exercise, but it could mean, it could mean after 5 weeks of really working out hard, or after 10 weeks. Heck, I've talked to a lot of people that haven't taken a week off in two or three years. Are you kidding? All right, and especially for those who are doing the same workout program, you are really wearing out a particular part of the tendon or of the joint, or of the fibers that's going to eventually give out and then that's going to be your limiting factor that causes your pain.
Now, conversely, we also have a subset of people that are doing a lot of high intensity aerobic training programs, which means they're doing a lot of super sets all the time, all the time. And while that can be great to attenuate fatigue, you too may also need to be mindful of overreaching, where you're just giving your body and taxing your body more than it can handle. And then if you continue to do that, overtraining can be very real, where it starts to affect the neural system, your psyche even, and the physiological system. So there is that to be said. So, form, I think modifying your workouts and altering and undulating your workout programs can be incredibly important.
We can't rule out the importance of diet here too. I think there's something to be said about finding kind of the gamut of nutrition that's right for you. There's more information out there than ever, which is amazing. So, if you have to go get tested to see what you're actually digesting well and how the digestive system is working out for you, that really needs to be addressed. Also too, you know, the hormonal system, a lot of my middle to older women going through menopause, there's going to be some significant hormonal changes in there, and that can really start to affect your ability to work out, perhaps even pain. So, I think that's a good place to even address to make sure that you're hitting this from all angles. And then also, I think just consistency, being perseverant as you work out. You know, life gets just ridiculously busy as we get older. I've already started to taste that with a young daughter, owning a business, we don't necessarily have too much family in the area, taking care of a house.
I mean, it's crazy, ridiculously busy. So, sometimes that in itself just gets in our way from doing the workouts that we need on that consistent basis. And if you slip up enough of those, there too, it's a slippery slope. You've missed enough workouts, you've trailed off a little bit, all of a sudden a muscle tightens up, you go get a massage, doesn't get better, and all of a sudden it becomes pain. So, working out consistently obviously helps keep you strong. It can actually help keep good flexibility too, especially if you're going through a good full range of motion, which I strongly encourage for various reasons, but it can actually encourage good flexibility too. And a lot of us don't think about that.
A final point that I like to make is, what I've personally and professionally seen is just the ridiculous importance of addressing your myofascial system. You can stretch all you want, you can probably squat as many times as you want, but at the end of the day, sometimes you just can't get through the pain because it needs to be kind of broken up, it needs to be loosened up from someone else's hands. I'm just going to say it like that. I've tried it on myself as well. I've seen it and heard it a thousand times. I think there's a time and a place for foam rolling, Lacrosse Ball, there's all kinds of cool new gadgets. I saw something out there the other day to help you release your iliopsoas. I think that's all good and I think that absolutely can be included into your workout program and probably should be included, foam rolling, you know, what have you, to desensitize the tissue, to help loosen tissue up, keep the blood flow, good recovery practices. Absolutely.
But, I've just seen it too many times where people come in to me and they've been stifled, limited in their workout program because of maybe a pain in the shoulder or hip. They've tried the stretching and rolling it out in massage therapy and no one's quite been able to just find their tight spot, loosen it up with a gauntlet of different type of modalities. If you guys have paid attention or observed our podcasts, you've probably seen the terrific trio I've talked about, where I use a form recipe, if you will, dry needling, dynamic cupping, and a hands-on care where I really get into the deep tissue, that has just been instrumental for me to help a majority of my clients get back to working out. In addition of course to helping them find good range of motion and switching up their workout programs too.
Something else to just that kind of comes to mind. A lot of people, especially influenced by social media, they see all these people just doing these amazing, ridiculous things on social media. And of course they want to do that too. What they don't see is probably the ridiculous amount of years of work that that person has done to be able to achieve whatever they're showing you on Instagram, let alone Photoshop and all the editing. So what happens is, people want to jump right to the king of the castle, you know, the toughest movements possible. They just simply don't have the prerequisites for it too, you know, I have seen a lot of people that want to go right into the big back squat, maybe on a big front squat, heavy, heavy lunges and they may not even have the core prerequisites. They may not even have the range of motion, let alone the form, right? They're just too limited from trying to go from couch to a really big workout program.
So, I think that covers a lot. You know, I'm really just passionately devoted to helping people continue to work out, because I really do feel like, if you can have a consistent workout program of some sort, I really do feel like it's just the best thing out there. Because, let me just kind of finish with this, if you're on the fence about it. No matter what, at some point, you will be forced to workout. And what I use the example is, let's say you haven't worked out all your life. You just been that person that you don't like working out, or maybe you know someone that, it's just not been in their DNA, that they've never really wanted to do it. They said it's just not for them. Well, let's say they're so deconditioned to the point they're so weak, and let's just exaggerate it, that they really can't even roll over in bed.
Maybe in an older population you might see that, but they're just so weak that they can't literally roll over in bed. Guess what their workouts going to be? Their workout, at the most regressed level, is to roll over in bed, a one rep max rollover in bed, that's their workout. The point is, it will catch up to you no matter what. It will catch up to you. So, why not try to fight the good fight, get ahead of the curve, stay away from pain, and obviously the plethora of benefits for almost literally every system in the body is ridiculously beneficial. If we can just continue to move and work out. So I'll leave you guys with that. Thank you guys so much for hopping on this riveting topic on Pr1me Time. I had a blast. As always, if you guys have any other feedback, questions, or comments, feel free to shoot me an email. I'd be happy to include that on one of our next Pr1me Time episodes. Just shoot me an email at
firstname.lastname@example.org. That's email@example.com. Until next time.