Video, our final commitment. >> Yeah, I don't think so. >> Yeah, it's not the last one. >> Well, maybe it will be I just don't think it's the final commitment. I can't wait to interact with learners as they learn how cardio and strength training improves their lives. >> As people respond to our social media feeds you mean. >> Yeah, that's right will incorporate questions into the course forum. >> Yeah, that's a good point. Or just as the discipline of exercise science develops as new discoveries emerge. >> Great, so what have we learned so far? >> The first week we learned that exercise, any exercise regardless of whether its strength or cardio is a great way to ensure your reduce the risk of chronic disease, live longer and have a more active life. VO2 max or max oxygen uptake is a great health marker. Interval training provides great exercise benefits in a short amount of time. Interval training can metabolize similar amounts of calories as moderate intensity steady state training. >> The second week was all about cardio training. We learn that VO2 max or maximal oxygen uptake is a great measure of your overall health. One day it may be recognized as a vital sign that doctors routinely assess along with blood pressure. We learned a great hack, that if you want to get the greatest benefits of exercise in the shortest amount of time interval training is the best way to do it. And finally, we learned about because of the after-burn interval training it can metabolize similar amounts of calories despite requiring substantially less time. >> The main hack in week three was around the benefits of strength training. How strength training helps you to slow some effects of getting older. Fighting the age-related decline in muscle mass and strength and reducing risk for developing frailty. We learned about the various types of muscle fibers, what they do in the fact that consuming enough protein can help you build muscle. Finally and probably most importantly, we learned it's possible to build strength while lifting lighter weights so long as you perform the lifts with a high degree of effort at the end of the set. And that it's possible to build strength with lighter weights. Ideally,helping you open up the benefits of strength training to more people. >> Week four amounted to an argument for performing both types of exercise e discussed, cardio and strength training. We considered some of the ways people have tried to do this over the decades from 5bx to Tabata training to the scientific seven minute workout. And we provided you with tools to help you design your own workouts with an emphasis on body weight style exercises that can be done anywhere. >> Now that the review is done, we want to leave you with something else. >> That's right, some practical tips from one person to another to keep you motivated and to keep you exercising. >> Tip number ten, are you ready? Put it in your calendar, schedule it, put it in early in your calendar exercise in the morning. Imagine you're a battery and you're fully charged in the beginning of the day, use that energy. >> Tip number nine, exercise with music. Particularly, If you're doing intervals the science suggest that you work out harder if you listen to music you like. >> What's your favorite type of music for intervals? >> Pink. >> Like the pop singer Pink? >> Right. [LAUGH] Okay, then. >> Get that party started, it's a really good song. >> Hey, no judgment here. The point is it has to pump you up. Moving on to number eight, exercise outside in nature. In cities this can be tough. But research shows that when you connect with your local environment, like on a trail walk the mental benefits are enhanced. >> Number seven, find a buddy. Someone who keep you accountable, someone to exercise with. Maybe that's a trainer or a friend, anyone who gets you out of bed in the morning for that early morning ride, swim or bike. >> Number six, pick your favorite exercise. Do what you like to do. Yoga, long slow runs, uphill bicycle rides, whatever. Because if you're going to exercise for the rest of your life you have to do what you like. >> Number five, mix it up. It's the fact that humans crave novelty doing the same workout day in day out is going to get stale after a while. Try something different to maintain enthusiasm. >> Number four, effort is important. Don't hurt yourself. But so long as you've been cleared for Hard Exercise by your doctor, remember the more effort you put into exercise the more benefit you get. >> Number three, try tracking. Consider investing in an activity tracker, like a Fitbit or an Apple Watch and start tracking the amount of exercise you're getting. Some people really respond to the challenge. >> Number two, make your exercise social. It's a lesson I learned at McMasters physical activity center of excellence, which welcomes people over the age of 55. And where some people have been coming for decades and the people who do come for decades of made exercise a social activity. They know it's important. They keep coming out week after week, year after year, the gym is where they make their friends. >> And the number one exercise tip we have is, do something. It doesn't really matter what, the fact is the human body evolved for a life style is very different from the one that most of us live today. We're built to move, to walk, to wander around. >> To keep that body of yours moving and healthy and to live a long life, the biggest hack that we want to provide you at the end of hacking exercise for health is this. >> Do something. >> Anything just get out there. I think we already said that. >> I think we've been saying that the whole time in one form or another. >> Yeah, we both really enjoyed this course. Now here are a couple of ways that you can help the other learners in this class. First of all using the hashtag hacking exercise and we invite you to tweet out your own exercise tips to Marty and myself. >> Those tips could be anything. We're talking suggestions for great workout songs or playlist. Ideas to help people start or keep on exercising. Tips for individual exercises, anything. If you have suggestions that going to help people get out there and be active, we want to hear them. For now, thanks for watching. We really hope you enjoyed the course and learn something. >> Thanks for watching, hacking exercise for health. [MUSIC]