Exercise Matters

Exercise Matters Podcast
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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.

  1. 24/12/2025

    Specificity of Strength: When to Choose Free Weights or Machines

    Summary In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes discuss the ongoing debate between free weights and machines in resistance training. They explore the myths surrounding both methods, the importance of evidence-based practices, and the role of resistance training in different populations, particularly older adults. The conversation emphasises the need for personalised training approaches and the significance of consistency in achieving fitness goals. Takeaways Free weights and machines both have their benefits. Safety is a key consideration in choosing training methods. Older adults can significantly benefit from machine-based training. Consistency in training is crucial for strength and hypertrophy. Understanding the basics of resistance training is essential. Myths about free weights being superior are challenged by evidence. Training should be tailored to individual goals and needs. Both methods can lead to significant strength gains. Embracing a mix of training methods can be beneficial. The conversation highlights the importance of evidence-based discussions in fitness. Chapters 00:00 Introduction and Holiday Greetings 02:50 The Importance of Resistance Training 05:31 Free Weights vs. Machine Weights 08:07 Understanding Resistance Training Basics 10:55 Common Myths in Resistance Training 13:35 Evidence on Strength and Hypertrophy 16:08 The Role of Machines in Older Adults 18:53 Gender Differences in Resistance Training 21:33 Practical Recommendations for Resistance Training 24:27 Wrapping Up and Key Takeaways Instagram@exercise_matters

    37 min

  2. 17/12/2025

    Heat Training & Performance with Chris Minson

    Summary In this episode, Randall Cooper and Mick Hughes discuss heat training and performance with guest Chris Minson, a professor of human physiology. They explore the benefits and challenges of heat training, its physiological impacts, and how it can be used as a training aid. The conversation covers various heat-training methods, including saunas and hot-water immersion, and their effects on cardiovascular health and athletic performance. Chris Minson shares insights from his research and experience with athletes, emphasising the importance of balancing heat training with other training methods and recovery strategies. Heat training can enhance cardiovascular function and thermoregulation. Saunas and hot-water immersion are common methods of heat acclimation. Heat training should be balanced with other training and recovery methods. Chris Minson emphasises the importance of individualised training approaches. Heat training can benefit both athletes and non-athletes. The physiological benefits of heat training include increased heart rate and cardiac output. Heat training can improve performance in hot conditions. Long-term heat exposure can lead to chronic adaptations. Heat training should be integrated carefully to avoid overtraining. Chris Minson shares insights from his work with professional athletes. 00:00:00 Introduction to Heat Training 00:00:00 Methods of Heat Training 00:00:00 Physiological Impacts 00:00:00 Balancing Heat and Recovery 00:00:01 Insights from Chris Minson Instagram@exercise_matters TakeawaysChapters

    49 min

  3. 10/12/2025

    Zone 2 vs HIIT with Dr Sebastian Sitko: How to Combine Low and High Intensity

    Summary In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes delve into the intricacies of Zone 2 training, discussing its benefits, challenges, and real-world applications. They explore the balance between high-intensity and low-intensity training, featuring insights from expert Sebastian Sitko. The conversation covers the importance of individualised training approaches and the role of Zone 2 in enhancing metabolic flexibility and endurance. Takeaways Zone 2 training enhances metabolic flexibility. High-intensity training should be limited to 2-3 sessions per week. Individualised training approaches are crucial for optimal results. Zone 2 is not a magic zone but offers substantial benefits. Balance between high and low-intensity training is key. Zone 2 training aids in fat metabolism and endurance. Polarised training can reduce fatigue compared to threshold training. Training load and genetics both play significant roles in performance. Success in training requires a spectrum of intensities. Listening to your body is essential for effective training. Chapters 00:00:02 Introduction and Sponsors 00:03:37 Zone 2 Training Overview 00:05:33 High vs. Low-Intensity Training 00:09:39 Polarised vs. Threshold Training 00:17:22 Individualised Training Approaches 00:27:26 Practical Applications and Takeaways Instagram @exercise_matters

    36 min

  4. 03/12/2025

    Zone 2 Training with Dr Sebastian Sitko: Aerobic Threshold, Lactate, and Engine Building

    Summary In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes delve into the intricacies of Zone 2 training, featuring special guest Dr. Sebastian Sitko, a leading expert in sports science. They explore the physiological benefits of Zone 2, its role in endurance sports, and how it can be integrated with high-intensity training. The discussion also touches on the importance of balancing exercise intensity and the mental resilience developed through long-duration training. Takeaways Zone 2 training is crucial for building endurance and improving mitochondrial function. Dr. Sebastian Sitko provides expert insights on the benefits of Zone 2 training. Balancing Zone 2 with high-intensity training can optimise performance. Zone 2 training enhances metabolic efficiency and lactate clearance. Mental resilience is developed through long-duration Zone 2 training. Zone 2 is often referred to as the 'fat-burning zone.' The talk test is a simple way to gauge if you're in Zone 2. Elite athletes spend about 80% of their training in Zone 2. Zone 2 training supports long-term structural and behavioural consistency. Understanding lactate and ventilatory thresholds is key to effective training. Chapters 00:00:02 Introduction to Zone 2 Training 00:01:05 Physiological Benefits of Zone 2 00:02:38 Balancing Zone 2 with High-Intensity Training 00:40:23 Mental Resilience and Long-Duration Training Instagram @exercise_matters

    46 min

  5. 26/11/2025

    Risk vs Reward in Training with Andrew Russell

    Summary In this episode of Exercise Matters, Randall Cooper and Mick Hughes discuss the balance of risk and reward in high-performance sports. They explore the importance of gradual training changes, the role of optimism and connectedness in training success, and share insights from high-performance manager Andrew Russell. The episode also features a remarkable story of athlete Seth O'Donnell's recovery journey, highlighting innovative approaches to training and injury management. Takeaways Gradual training changes are crucial to prevent injuries. Optimism and connectedness play a significant role in training success. Andrew Russell's insights on high-performance management are invaluable. Seth O'Donnell's recovery story showcases innovative training approaches. The acute-to-chronic workload ratio is key to managing athlete risk. High-performance sports require balancing risk and reward. Athletes often tread the line between risk and potential reward. Load management is essential in preventing overuse injuries. A supportive team is vital for an athlete's success. Understanding psychological limits is as important as physical ones. Chapters 00:00:01 Introduction and Sponsors 00:01:12 Life Updates and Training Protocols 00:03:40 Restart and Episode Overview 00:05:01 Discussion on Training and Risk Management 00:07:51 Insights from Andrew Russell 00:10:00 Balancing Risk and Reward 00:12:20 Load Management and Injury Prevention 00:20:14 Practical Applications and Case Studies 00:30:01 Psychological Aspects and Team Support 00:45:22 Seth O'Donnell's Recovery Story 00:53:46 Key Takeaways and Conclusion Instagram@exercise_matters

    49 min

  6. 18/11/2025

    Scrolling, Stress, and Sport with Stewart Cotterill

    Summary In 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. Takeaways Mick 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. Chapters 00:00 Introduction to Exercise Matters 00:58 Mick's Exercise Journey and High-Intensity Training 03:10 The Impact of Social Media on Exercise 05:35 Mental Health and Social Media Usage 07:41 Research Findings on Social Media and Athletic Performance 10:11 The Role of Coaches and Social Media Management 13:27 Understanding the Psychological Effects of Social Media 17:34 Mental Fatigue and Athletic Performance 21:14 Boredom and Social Media Usage 22:56 Differences Between Professional and Recreational Athletes 26:31 The Need for Further Research 31:55 Developing Healthy Social Media Habits 36:41 Conclusion and Key Takeaways Instagram@exercise_matters

    40 min

  7. 12/11/2025

    Performance Under Pressure with Anthony Klarica

    Summary In 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. Takeaways Mick 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. Chapters 00:00 Introduction to Exercise Matters 01:02 Mick's Training Journey 03:18 Performance Under Pressure 05:25 Understanding Stress and Pressure 09:46 Mindfulness and Performance 15:32 In-the-Moment Strategies for Performance 19:27 Positive Self-Talk and Its Impact 25:10 Long-Term Strategies for Success 35:47 Flexibility in Planning Instagram@exercise_matters

    38 min

  8. 05/11/2025

    Single vs Double Leg Exercises with Mike Boyle

    Summary In 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. Takeaways Unilateral 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. Chapters 00:00 Introduction and Episode Overview 01:43 Life Updates and Training Experiences 03:43 Single vs. Double Leg Exercises: An Ongoing Debate 07:17 Insights from Mike Boyle on Strength Training 10:55 Research Findings on Unilateral vs. Bilateral Training 14:41 Practical Applications in Athletic Training 18:25 Assessing Side-to-Side Differences in Training 21:50 Creative Approaches to Strength Training 25:30 Conclusion: Finding Balance in Training Instagram@exercise_matters

    37 min
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Información

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.

Ficha técnica

  • Creado por
    Exercise Matters Podcast
  • Años en activo
    2 mil
  • Episodios
    35
  • Clasificación
    Apto
  • Derechos de autor
    © Exercise Matters Podcast
  • Sitio web del podcast
    Exercise Matters

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