تدريب Shadowing: 12 Science-Backed Ways Women Should Train - تعلم التحدث بالإنجليزية مع YouTube
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Almost all fitness and nutrition advice you see online was built for men.
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Almost all fitness and nutrition advice you see online was built for men.
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But women's bodies don't run on the same operating system.
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We have menstrual cycles, hormonal fluctuations.
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Our physiology literally plays by different rules.
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Most of us have been told to just train like smaller men.
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And Han says, After digging through hours of Dr. Stacey Sims' research,
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I've condensed the science into 12 powerful evidence-based tips so you can finally eat,
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train, and recover in sync with your biology.
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Number one, recovery time for women.
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Women are naturally more fatigue resistant because we have muscle fibers that recover quickly.
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Imagine a man and a woman are doing five squats in three minutes.
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They spend 30 seconds doing the squats and two minutes 30 taking a rest.
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By the end, the man will get better results relative to sex and weight.
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But if a woman trims a rest to one minute 30 between sets,
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she's going to get the same gains as the man with the two minute 30 rest.
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So you're actually saving time in the gym thanks to the shorter breaks.
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Which means extra time to do all of your favorite things.
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Like dancing.
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Or working.
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Or maybe both.
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Number two, strength train.
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All women, regardless of age,
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should be doing strength training.
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We're talking three or four times a week.
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Put your hand up if you're already doing this.
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And be honest.
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Women start losing muscle as early as 30.
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And we need our muscles to keep our metabolism sharp,
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brain healthy, and our bones strong.
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In our reproductive years, so our 20s to our 30s,
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we're focusing on building muscle with strength.
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That means high reps.
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As we hit peri and post-menopause,
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we're looking at building strength.
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That means low reps.
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The high reps we did in our 20s don't challenge our nervous system enough.
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So we need to lift heavier weights to protect our muscles and our brain as we age.
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Number three, learn the proper movement.
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Whether you're 20 or 40 or even Han's age,
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you need to nail the basics.
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Speaking of, how old do you guys think Han is?
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Let me know in the comments down below.
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If we especially want to lift heavier in our older years,
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when we are more susceptible to injury,
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we need to nail the basics as early as possible.
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So if you've never done any strength training before,
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any kind of resistance is good.
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Maybe it's just body weight at the start.
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Then maybe you're putting on a backpack with some stuff inside to make it a little bit heavier.
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Instead of running into the gym and picking up any old weight,
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remember that learning the basics is a long-term investment.
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Number four, free weights over machines.
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I'm gonna say it, machines were designed for men not for women and definitely not for harm.
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Sorry buddy.
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And so it can actually increase the risk of injury when you're using heavier weights on machines.
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They're fine for beginners to get some resistance and build resilience.
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But Dr. Seis-Sins recommends using free weights like dumbbells or barbells because they engage the stabilizing muscles and mimic real life movements.
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After all, you don't lift your groceries with just your arms,
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so bicep curls on a machine isn't very functional.
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Number five, high intensity training.
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30 seconds is all you need to change your body.
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The stress from high intensity training, one, releases myokines.
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And number two, produces lactate.
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Women by nature don't have enough of this muscle fiber that produces lactate.
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So high intensity training helps us to develop more of these fibers.
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So what can you do?
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Sprint interval training.
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And no, this isn't just running.
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Think kettlebell swings, push-ups, anything you can do to go all out for 30 seconds.
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Then it's followed by a two-minute rest.
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You want to recover well enough to be able to go all out again.
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And then you repeat this up to five times and do this routine once or twice a week.
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You can find so many high-intensity programs online,
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so don't get too intimidated,
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especially if you don't know where to start.
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Number six, getting abs the right way.
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100 sit-ups or 50 crunches might work perfectly for men,
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but it doesn't work for women.
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Women naturally have a lower center of gravity compared to men,
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so women need to do exercises where the abs support the body and keep them stable.
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Compound movements like squats or deadlifts use multiple joints at once,
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which forces your core to work harder to keep you stable.
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Strengthen your posture and helping those abs show naturally by standing taller.
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Number seven, work with your menstrual cycle.
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Your cycle has two main phases.
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First up is the follicular phase,
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starting on day one of your period to mid-ovulation.
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This is when your hormones are low,
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meaning this is actually the prime time for lifting heavy and high-intensity training.
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It's because your body can build muscle much more efficiently and you've got more energy in the tank.
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After ovulation, that is when an egg is released from a woman's ovary,
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comes the luteal phase.
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Hormones are high, weights are feeling heavier,
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and intense workouts aren't as ideal.
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But here's the tricky part.
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Not every woman ovulates every cycle,
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but you wouldn't know because you still bleed regardless.
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That means those high hormone phases where you feel less energy isn't guaranteed.
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So it's so, so important to track your patterns and understand your cycle.
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Every woman has a unique cycle.
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Listen to your body.
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Speaking of women's health, let me introduce you to Ritual.
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All of Ritual's products are made traceable,
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meaning they tell you where the labeled ingredients come from,
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why they're there, and how their products are validated.
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Essential for Women 18 Plus is a clinically backed,
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clean, high-quality multivitamin for women 18-49 to help fill key nutrient gaps in the diet.
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So what makes this different from others?
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In a university-led clinical study on Essential for Women 18 Plus,
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they saw increases in vitamin D and omega-3 DHA levels in 12 ways.
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It has a clean formula with 9 high-quality key nutrients in bioavailable forms.
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Bioavailable means that your body can easily absorb and use the nutrients.
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We're talking iron, omega-3, vitamin D, magnesium, and more.
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We'll talk about the importance of these nutrients in tip number nine.
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Not only that, Essential for Women 18 Plus is USP Verified,
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a third-party quality certification that sets one of the highest bars for product transparency,
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and less than 1% of multivitamins have earned this mark.
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It's super easy to take two capsules daily that are essenced mint,
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leaving a refreshing feeling in your mouth.
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The delayed release capsules are gentle on the stomach
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so you can take them with or without food
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which I really appreciate because some days I forget to have my supplements with food
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so I just skip the day entirely and it's subscription-based so you don't need to worry about running out.
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You can use my code HannahKim25 for 25% off your first order of Ritual.
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Thank you to Ritual for sponsoring this portion of this video.
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Number eight, have creatine like it's nobody's business.
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Creatine has gone in this prep that it makes you bulky and that it's for bodybuilders.
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But this is actually the number one supplement recommended by Dr. Sims.
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Creatine, creatine, creatine, creatine, creatine.
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The brain, heart and muscles all benefit from creatine.
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Women naturally only have 70 to 80% of the creatine stores that men do.
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So supplementing fills that gap.
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And I know you girlies are very much so invested in your gut health,
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so you'd be very happy to know that creatine supports and protects your gut lining,
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reducing gastrointestinal distress, which women do experience at higher rates than men.
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A typical dose is 3 to 5 grams a day,
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which is roughly half a teaspoon in water or even your matcha.
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When choosing a creatine supplement,
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go for CreaPure, a German brand that uses water-based production processes,
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whereas many other brands use acid-based processes,
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which can cause bloating and nausea.
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Number 9, supplement intentionally.
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Vitamin D3, protein powder, iron, and omega-3.
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That's it, on to our next tip.
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Woo!
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Why vitamin D3 and not vitamin D2 or vitamin RCD2?
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Vitamin D2 is more of a storage form,
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whereas vitamin D3 is already in that functional form.
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Not too sure about vitamin R to D2 though.
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Vitamin D is really important.
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The problem, most of us aren't getting enough of it.
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I don't think that's a very smart idea.
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Iron is what lets your hemoglobin carry oxygen around in your blood.
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So low iron means not enough oxygen in the body,
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which means you feel very flat and very tired.
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Not all women need to supplement for iron,
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but it is crucial for those with very low levels.
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The trick with iron is timing.
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There's this enzyme called hepcidin that actually blocks iron absorption and spikes after exercise.
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So the best time to supplement is before training or at night away from exercise.
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Number 10, ditch the ice baths.
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You know what Han hates more than soggy socks?
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Ice baths.
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People willingly turning themselves into frozen dumplings.
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But it's definitely worth it because the benefits are actually pretty wild.
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But again, what works for men doesn't work for women.
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When men jump into icy cold water,
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their blood vessels constrict, but soon the shivering kicks in.
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And that's where all the cool changes occur.
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For women, when we hit icy cold water,
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our bodies often just constrict and stay locked there.
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We never actually make it to the shivering phase.
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The good news, cooler water around 15 to 16 degrees Celsius is the sweet spot.
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At that temperature, women actually get the same benefits as men do in icy cold water.
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That sounds like a win to me.
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High five.
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But the timing matters.
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Cold dampens inflammation, which is not so great if you're trying to build muscle.
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So don't plunge in eight hours after training.
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Number 11, get hot in the sauna.
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In a 60 to 80 degree sauna,
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women can often sit comfortably for around 20 minutes while men start sweating almost immediately.
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That's because men and women regulate temperature very differently.
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Men cool down by sweating fast,
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but it also puts them at a higher risk of dehydration.
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Women, on the other hand,
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their blood vessels open first,
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spreading heat through the body before they start sweating.
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This lets women stay in the heat for longer before reaching the same level of stress as men.
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But it also means that women need more time in the sauna to get the same benefits.
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The minimum dose?
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Around 10 to 15 minutes twice a week.
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And a bonus tip, after a workout,
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spending up to 30 minutes in the sauna helps recovery by signaling the body to make more red blood cells
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and boost blood volume, improving circulation and oxygen delivery.
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Number 12, exercise to stress.
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Stress is good for you.
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No, we're not talking about the stress you get from burning your cookies, but from exercise.
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Exercise isn't just about getting fitter.
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It's about training your body and brain to handle stress better.
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Take walking up a hill for the first time.
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The first time feels brutal.
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But a few weeks later, easy.
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It's your body adjusting every system to handle stress more efficiently.
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And that resilience doesn't just stay in the gym.
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It ripples through your entire life.
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Work, assignments, or unexpected chaos you're less likely to break down.
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On the other hand, sitting down and staying indoors does the opposite.
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It leaves you feeling sluggish,
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flabby and actually more stressed.
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Movement is the simplest, most effective tool we have to thrive under stress.
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With that said, that is the end of this video.
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Comment down if you would like a part two on nutrition, fasting and more.
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And by liking this video,
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it really helps push the video to reach more people who like you,
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I hope will learn new valuable things.
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I'll see you guys in the next one.
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God bless you guys.
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You got this.
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Different setup because I'm actually in Australia as I'm filming this and this very thing is my dog Noorie.
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No, it wasn't a rug.
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She was sleeping so soundly so I just couldn't move her.
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Hello!
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What was that?
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She was a little dazed because she just woke up.
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Do you have any words?
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