Scrolling, Stress, and Sport with Stewart Cotterill
SummaryIn this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes discuss the impact of social media on athletic performance, mental health, and fitness. Mick shares his personal fitness journey, while Randall introduces research findings that highlight the adverse effects of social media use on training performance. They bring in expert insights from Professor Stuart Cotterall, who discusses the mental fatigue associated with social media and its implications for athletes. The conversation emphasises the need for strategies to manage social media use, particularly among younger athletes, and the importance of future research in this area.TakeawaysMick is enjoying his fitness journey and noticing improvements.Social media can hurt athletic performance.Research shows scrolling before training can hinder performance.Motivational videos are more beneficial than social media before workouts.Younger athletes are particularly vulnerable to the effects of social media use.Mental fatigue from social media can impact performance.Trolling and social comparison can demotivate athletes.Strategies are needed to manage social media use in sports.Professional athletes may have more support in managing their social media presence.Future research is needed better to understand the impact of social media on performance.Chapters00:00 Introduction to Exercise Matters00:58 Mick's Exercise Journey and High-Intensity Training03:10 The Impact of Social Media on Exercise05:35 Mental Health and Social Media Usage07:41 Research Findings on Social Media and Athletic Performance10:11 The Role of Coaches and Social Media Management13:27 Understanding the Psychological Effects of Social Media17:34 Mental Fatigue and Athletic Performance21:14 Boredom and Social Media Usage22:56 Differences Between Professional and Recreational Athletes26:31 The Need for Further Research31:55 Developing Healthy Social Media Habits36:41 Conclusion and Key TakeawaysInstagram@exercise_matters
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39:50
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39:50
Performance Under Pressure with Anthony Klarica
SummaryIn this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes discuss the importance of performance under pressure, exploring strategies such as mindfulness, self-talk, and long-term planning for success. They share insights from sports psychologist Anthony Klarica and practical tips for managing stress and improving performance in both athletic and everyday contexts.TakeawaysMick is feeling fitter and more energetic with his current training routine.The efficiency of short, intense workouts can lead to significant benefits.Performance under pressure is a key topic in sports and life.Mindfulness can help manage stress and improve performance.Self-talk is crucial for athletes and can be applied in everyday situations.Breathing techniques can help athletes focus and reduce anxiety.Planning and flexibility are essential for long-term success.Reframing anxiety as a positive can enhance performance.Grounding techniques can help maintain focus during stressful moments.Regular reflection and adaptation of plans are vital for continuous improvement.Chapters00:00 Introduction to Exercise Matters01:02 Mick's Training Journey03:18 Performance Under Pressure05:25 Understanding Stress and Pressure09:46 Mindfulness and Performance15:32 In-the-Moment Strategies for Performance19:27 Positive Self-Talk and Its Impact25:10 Long-Term Strategies for Success35:47 Flexibility in PlanningInstagram@exercise_matters
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38:26
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38:26
Single vs Double Leg Exercises with Mike Boyle
SummaryIn this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes delve into the ongoing debate about single versus double-leg exercises in training. They share personal updates on their training experiences, discuss the importance of unilateral training, and feature insights from renowned strength and conditioning coach Mike Boyle. The conversation emphasises the need for a balanced approach to training, considering individual needs and injury profiles.TakeawaysUnilateral training is crucial for rehabilitation and injury prevention.Both single-leg and double-leg exercises have their place in training.Adaptation to training intensity can improve performance and enjoyment.Assessing side-to-side differences can highlight potential issues.Training specificity matters for athletic performance.Mike Boyle advocates for a 75-25 split in favour of unilateral training.Creativity in exercise selection can enhance training outcomes.Consulting health professionals is essential for personalised training.Balance in training methods is key to overall fitness.Continual learning and adaptation are vital in strength and conditioning.Chapters00:00 Introduction and Episode Overview01:43 Life Updates and Training Experiences03:43 Single vs. Double Leg Exercises: An Ongoing Debate07:17 Insights from Mike Boyle on Strength Training10:55 Research Findings on Unilateral vs. Bilateral Training14:41 Practical Applications in Athletic Training18:25 Assessing Side-to-Side Differences in Training21:50 Creative Approaches to Strength Training25:30 Conclusion: Finding Balance in TrainingInstagram@exercise_matters
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36:46
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36:46
Periodisation with John Kiely: Rethinking How We Plan Training
SummaryIn this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes discuss the importance of periodisation in training, exploring various models and their applications for both elite athletes and the general population. They share insights from expert John Kiely, emphasising the need for individualised training plans and the significance of gradual progression in exercise routines. The conversation also highlights recent research findings on strength and hypertrophy, practical takeaways for effective training, and the importance of building sustainable habits for long-term success.TakeawaysPeriodisation involves planned variations in load, reps, and intensity.Most people lack a structured training plan.Individualised training is crucial for optimal results.Research shows periodized training outperforms non-planned training.Gradual increases in training load are essential for safety.Building a habit is key to long-term fitness success.Peaks in training intensity can lead to injuries.Consistency in training leads to better performance outcomes.Variety in training helps prevent burnout and injuries.A well-structured plan is more effective than random training.Chapters00:00 Introduction to Exercise Matters01:00 Life Updates and Training Progress03:09 Understanding Periodisation in Training06:49 Defining Periodisation and Its Models10:46 Expert Insights on Periodisation14:26 Critique of Periodisation Models16:10 Research Findings on Strength Training21:22 Practical Takeaways from Research24:33 The Importance of Planning in Training27:01 Safe Progression and Deloading31:19 Final Thoughts and RecommendationsInstagram@exercise_matters
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38:58
How Heavy is Heavy Enough with Eric Helms
SummaryIn this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes delve into the evolving landscape of training goals, with a particular focus on hypertrophy and the relationship between load and muscle growth. They discuss expert insights from Eric Helms, who emphasises that heavy weights are not the only path to muscle growth, highlighting the importance of effort, proximity to failure, and the effectiveness of various training techniques. The conversation also covers programming strategies for strength and hypertrophy, the significance of tempo and range of motion, and time-efficient training methods for busy individuals. Overall, the episode provides valuable insights for both fitness enthusiasts and health professionals.TakeawaysHypertrophy can be achieved with both low and high loads.Effort and proximity to failure are crucial for muscle growth.Reps in reserve are a practical way to gauge effort.Training tempo can influence hypertrophy outcomes.Minimum effective dose for muscle growth is lower than expected.Time-efficient training can yield significant results.Compound movements are effective for hypertrophy.Volume and frequency are key factors in training.Understanding individual capabilities is essential for programming.Training should be tailored to personal goals and constraints.Chapters00:00 Introduction to Exercise Matters01:04 The Pursuit of Size: Bulking Up vs. Staying Lean04:06 Understanding Hypertrophy: How Heavy is Heavy Enough?08:16 Expert Insights: Eric Helms on Muscle Growth13:16 Effort and Load: The Role of Reps in Reserve19:13 Programming for Success: When to Go Heavy19:42 Proximity to Failure and Hypertrophy25:53 The Importance of Range of Motion and Tempo33:04 Minimum Effective Dose for Strength and Hypertrophy38:44 Time-Efficient Training StrategiesInstagram@exercise_matters
Exercise Matters is your go-to podcast for evidence-based insights into training, exercise, and performance. Hosted by sports physiotherapists Randall Cooper and Mick Hughes, we break down the science behind strength, injury prevention, and athletic success. Whether you're an athlete, coach, or health professional, tune in for myth-busting and practical strategies to level up your game.
Train smarter. Exercise better. Perform stronger.
Australia