← Mind Pump: Raw Fitness Truth
Mind Pump: Raw Fitness Truth
2655: Ten Cardio Hacks for Fat Loss, Health & Endurance
00:28:31
Ten Cardio Hacks for Fat Loss, Health & Endurance Make cardio more effective. (1:12) Ten Cardio Hacks for Fat Loss, Health & Endurance. (3:28) #1 - Split it up. (4:05) #2 - Do it after meals. (8:13) #3 - Walking is the best for...
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- [00:00]
Chris Counahan
You're listening to leaffilter radio and the guru of gutter protection himself, Chris Counahan is here to take your most pressing leaf related questions.
- [00:08]
Sal Destefano
Hey everybody.
- [00:08]
Chris Counahan
Chris here. Understand we have Ron on the line. Ron, where are you calling from?
- [00:14]
Uh oh, Ron, are you calling from a ladder?
- [00:17]
Ron
Well, I was. I wanted to ask Chris what I need to do to get my gutters ready to have leaffilter installed.
- [00:24]
Chris Counahan
Oh, Ron, you don't have to do anything. A leaffilter trusted pro will come out and clean out your gutters, realign and seal your gutters and install leaffilter, America's number one gutter protection system.
- [00:34]
Ron
So I didn't need to get on this ladder.
- [00:36]
Chris Counahan
Ron, leaffilter trusted pros are in your neighborhood and ready to help. Just visit leafilter.comgold to schedule your free gutter inspection and get up to 30% off.
- [00:46]
Ron
Thank goodness.
- [00:47]
Adam Schaefer
What was that site?
- [00:48]
Chris Counahan
That's leaffilter.com gold for your free gutter inspection today. See representative for warranty details. Promotion is 20% off plus a 10% senior or military discount. One discount per household.
- [00:59]
Ron
If you want to pump your body and expand your mind, there's only one place to go. Mind pump. Mind pump. With your hosts, Sal Destefano, Adam Schaefer and Justin Andrews.
- [01:12]
Sal Destefano
Cardio. You can use it for fat loss, longevity, endurance. But did you know there are hacks, 10 of them that will maximize their effects. That's right. You'll burn more fat, you'll get more healthy, and you'll build more endurance. That's what we're talking about today. By the way, this episode is brought to you by a sponsor eight sleep. This is the most advanced sleep system in the world. It sits on your bed, it controls the temperature of your bed and it uses AI technology to modify the temperature to maximize your individual sleep. Go to eightsleep. Com so spell it out. Eightsleep.com mindpump. If you use the code mindpump, you get $350 off your own Pod 5 Ultra. By the way, they ship to many countries worldwide. You can also try it for 30 days for free. Return it if you don't like it. So there's nothing to lose. We also have a sale this month. Maps Muscle Mommy. Very popular workout program. It's half off, 50% off. Head over to maps musclemommy.com use the code muscle50 for that discount. Here comes the show. Cardio training. It can be effective tool for fat loss. It can definitely help longevity and health. And it's one of the Best ways to exercise for endurance. But a lot of people don't realize the way you do it, how you do it, when you do it makes a difference. There is a thing called cardio programming. Today we're going to give you 10 hacks, 10 ways you can make your cardio far more effective.
- [02:34]
Adam Schaefer
This is going to be interesting matters.
- [02:38]
Sal Destefano
I wrote down 10 for you already. Yeah, well, so there's this belief, and there's a lot of truth to this. Right. That strength training requires much more precise programming. And then let's say cardio, there's a belief around cardio to just do it. Right. Just do it and you'll get the benefit from it. And there is some truth. Strength training does require a lot more programming. Things like sets and reps and tempo. And there's, there's a, you know, thousand different exercises to choose from.
- [03:06]
Justin Andrews
A lot more of a learning curve with strength.
- [03:07]
Sal Destefano
Definitely. Now, cardio, it's much more straightforward and simple and basic. But that being said, there are ways you can perform your cardio to make it far more effective than just doing it. And this is where I think a lot of people make a mistake with cardio. They just do it. Which is okay. There's nothing wrong with that. But there are ways that you can dramatically improve its effectiveness and make it.
- [03:30]
Justin Andrews
You can be a lot more intentional, especially if you have very specific goals and, you know, if it's sports related, obviously you could kind of match that to a lot of what you actually experience within that setting in that sport. And there's just ways to maximize your effort.
- [03:44]
Adam Schaefer
Don't you think the oversimplification of cardio, though, is where so many people go wrong? Yeah, I mean, I, I think part of that it's, it's relatively easy, you.
- [03:56]
Sal Destefano
Know, just get on a treadmill.
- [03:57]
Adam Schaefer
Right. Like it doesn't like to your point about strength training, but because of that, I think it also gets overlooked. You will abused and used improperly.
- [04:06]
Sal Destefano
That's right.
- [04:07]
Adam Schaefer
And so, and I think at least my experience of training the clients, most of them had the, the had the wrong attitude towards it or the desired outcome. They had. The cardio that they were applying was not the right way of doing it.
- [04:25]
Sal Destefano
Yeah, totally. Yeah. So. So to kind of paint the context, there are ways to make cardio more effective for fat loss, more effective for endurance, better for your health. There's also ways of doing cardio that will improve your consistency or your adherence. Right. Because the number one problem with any structured workout is not showing up again. Yeah. It's not Is it the best workout? Am I doing this right? Do I pick the best machine? Like those are all things that you need to think about. But if you really look at the data, the challenge is, can I be consistent? So some of the tips we're gonna, we're gonna give, the hacks that we're gonna talk about are ones that dramatically improve consistency. Because that's very important thing to talk about. Let's talk about the first point. It, it is more effective for health, endurance and fitness, fat loss. And the data trends in this direction. So there is some data that somewhat supports this. But a lot of this is based off of our own experience that doing one hour cardio in the morning is less effective, especially for fat loss, than doing 30 minutes in the morning and 30 minutes later. For example, splitting up your cardio sessions is more effective. It results in less wear and tear on the body. You tend to do it with a little bit more intensity. People tend to be consistent more often with it because if you miss one session, you don't miss all your cardio, you only miss half of it or a third of it. And bodybuilders have known for a long time that splitting up their cardio results in better fat loss versus doing it all at the same time. And again, there's some data that, that shows that this may actually be the case. I haven't seen great studies on this, but it trends in this direction. So if you're an hour cardio, 45 minute cardio, three day a week type person, try splitting it up.
- [06:08]
Justin Andrews
I know there's a lot of emphasis on fatigue being a valuable part of this process. However, I think that especially if you're looking at a performance element to it and the actual mechanics involved how you run, and I think people just overlook that aspect of what you're actually doing within that session. And to be able to split it up and be more effective and efficient and hold yourself in better composure and perform the, the actual exercise that you're doing better is going to serve you a lot.
- [06:38]
Adam Schaefer
Well, I think also if your main goal is heart health and burning more calories, I. E. Burning fat, then you're better off doing this this way. Also breaking it up in shorter bouts throughout the day. It's kind of, I mean, I'd love to make popular this idea that we could do four or five exercises a day, four or five little bouts of mini bouts of activity or cardio, and you'd see tremendous benefit from that in these like micro workouts. And so I think where it becomes A little more nuanced is when you have a very, very specific cardio goal, like you're running a marathon.
- [07:16]
Sal Destefano
So I want to do it all at once.
- [07:17]
Adam Schaefer
Yeah. Then it makes sense. Or you're, you're trying to mimic running up and down the soccer field or the basketball court. Like, okay, it makes sense to mimic those things. But most people that pursue cardio are doing it for heart health or fat loss.
- [07:30]
Sal Destefano
That's right.
- [07:30]
Adam Schaefer
And so if that's your pursuit, then this is one of the best ways to do it is just to break it up throughout the day and just create. And we share the story. All of us shared a similar story in our experience of when the first body bug, which was the first metabolism reader or fitness tracker that ever existed. And what we found was in our clients non cardio days, they were burning as much calories and just much activity because they were mowing the lawn and going grocery shopping. Yeah, they were just more. And that really flipped my whole mentality around cardio on its head because up into that point I prescribed it. Oh, you need to do an hour here or a half hour. It was just like, oh, actually we're finding it's far more beneficial. You just have a busy day and so unpacking that and going, okay, how can I encourage my client to do these little 10 minute walks? It'll be as beneficial, if not more.
- [08:28]
Sal Destefano
And splitting it up also seems to contribute to better mental health and cognitive performance.
- [08:34]
Adam Schaefer
Sustained energy throughout the day too.
- [08:36]
Sal Destefano
Yeah. So like, like let's, let's just say you do 45 minutes of cardio three days a week in the morning and you feel great and it's going good. If you were to break that up into two sessions, you would probably see better performance at work, better productivity and better cognitive performance. What we see with activity is that there is a long term effect from activity. So exercise makes us healthier, makes us smarter, improves symptoms of depression, anxiety. But there's also this acute effect that seems to last for a couple hours afterwards. So it makes sense to divide it up to produce those type of feelings. And we see this with things like trigger sessions and walks throughout the day. Right. Brings us to the next point, which is if you can, doing it right after eating is one of the best ways to do cardio. The insulin sensitizing effects of this are remarkable. They truly are. I remember talking to Dr. Seeds about this. It was off air and we were having conversations about postprandial walking. And you know, I said, you know, I was making a comment to Him, I said, you know, my best results with clients was always if they were to do a walk to time it after meals, they got the best results. And he said, this is his exact words. He said, sal, if everybody just walked or did a little bit of activity after each meal, he said, we'd solve a significant percentage of the diabetes in this country. When you move your muscles in one, when you move and flex your muscles, there's a. There's a receptor called GLUT4 that moves the outside of the muscle cell, which makes the muscle cells very receptive to blood sugar. It's sucking it in. So when you eat and you're getting that. That sugar in your blood now, the muscles are far more sensitive and sucking up that. That. That sugar, utilizing it. And it means that you need less insulin. You have. You become more sensitive to insulin, Your blood sugar is more regulated. When it comes to health and longevity, that's one of the most important things. They'll call. They'll say mitochondrial health, they'll say, insulin sensitivity. Just moving after me. One of the worst things you do after eating is just sit. Now, exercising, eating right before you exercise, there's a positive effect. Excuse me, Exercising and then eating, there's also a positive effect there, but far more of a positive effect from exercising right after you eat. So one of the ways you can make your cardio more effective is to time it after your.
- [10:52]
Adam Schaefer
One of my favorite parts about this hack is, you know, a lot of the things that we communicate is this is stuff that it takes a while for it to manifest. Like, you're not going to show somebody 10 pounds of fat loss in a session. You're not going to show somebody a pound of muscle, even a set. Like, it takes discipline and consistency. But this is one of those things that if I have a client that's never, like, made an effort to do this, like, you will immediately feel better doing this. I mean, it was a. It was a big personal hack for me. I remember Katrina. It was with Katrina, when I first started to do this, where we just made this effort that after we had dinner, we just go for these little short little walks. And it was before we had a family. Now we do it as a family. And it's like, I never felt so good about the meal. Even when the meal isn't ideal, like, just you can tell you don't get the sleepy. Oh, my God.
- [11:38]
Justin Andrews
That's the thing. Yeah, it's that midday lull. A lot of times it avoids that, right? Because. Yeah, a lot of times when you're sitting right after a big meal. It's like you just bonk.
- [11:46]
Adam Schaefer
Oh, you feel, you feel lethargic and bloated and the energy dips. And the opposite happens when you go for the walk. I feel an increase in energy. I don't feel bloated. I feel like it, like it gets digested really easy. And I, I think a lot of that has to do with what you're talking about. Is it just. And again, you feel it right away. So I love when I can give a client a tip around their, their habits that they can go apply and then report back and be like, oh, wow, right away, you're right, Adam. Like, I noticed eating and then walking right afterwards and being aware of how I felt, I felt much better.
- [12:18]
Sal Destefano
That's right. Now, when it comes to low intensity steady state cardio, that's the kind of cardio that you just, you know, like, you're just doing it. You're not like sprinting. You're not pushing yourself super hard. You're just moving. You're moving at a decent pace. The best form of that for most people is walking. Nothing, almost nothing beats walking. And there's a lot of reasons for this. Number one reason. The number one reason being most people can still walk with good technique. Thankfully, we still walk every single day. We haven't reached a point yet where we hover, like the cartoon, the animated film Wally, So we can still walk. So injury is low. Now, running, most people don't run. They go pick up running suddenly to get fit, and then they find. And we see why running has one of the highest rates of injury. Well, it's a skill, right? Walking, we could still do. Walking doesn't require you to put on workout clothes. I could do it in the middle of the day. I can do it outside. I get to go outside. I can walk with other people. Consistency around different forms of cardio. You can see this in the data in the surveys. Walking. When people adopt walking, they're far more likely to stay consistent than when they adopt other forms of cardiovascular activity. So when you're gonna pick a form of cardio that's low intensity, steady state, make it walking, least friction.
- [13:35]
Adam Schaefer
Now, there's a. I know there's a lot of controversy around the blue zones, but isn't this one of the few things that they all shared in common was that there's. They, they all were in these areas where a lot of. Yeah, we're in these walking.
- [13:46]
Sal Destefano
In fact, when you look at the data on longevity and you look at Cities that were designed before urban, before suburban towns were created. Right before the automobile became a big thing. So you go to old cities where owning a car or driving just isn't convenient.
- [14:04]
Justin Andrews
You walk to grocery stores, you walk to all. Everything you need is within walking people.
- [14:08]
Sal Destefano
People are leaner and healthier in all those places. What I find, they walk.
- [14:11]
Adam Schaefer
What I find interesting about that stack is I've heard you tout that before, is that, that's also taking into consideration all the smog and bullshit ingesting and they still, it's still better for you. So imagine if you're somebody maybe that lives further out and you just make an effort to.
- [14:25]
Sal Destefano
Yeah, you have clean air and you're not in the city.
- [14:27]
Adam Schaefer
Yeah. You would think that the benefits would be even better than somebody who's living right in the heart of the city walking around like that.
- [14:33]
Sal Destefano
That's right. When it comes to having a little bit of time. But you want to make a big impact. This is where high intensity interval training is amazing. High intensity interval training doesn't need to be done for very long to reap a large benefit. I mean, you could do 12 minutes of it. Burn the calories of a 30 minute, low intensity, steady state form of cardio. It builds tremendous endurance in a short period of time. For athletic purposes. This is one of the best ways to do cardio. And it takes, it's a very short. So if you have like a short period of time, you're like, I have 12 minutes and I want to do some cardio to get the endurance benefits, get the fat loss benefits. Hit, do hit cardio.
- [15:13]
Adam Schaefer
And the heart benefits.
- [15:13]
Sal Destefano
And the heart benefits, by the way, a great excuse. You can do high intensity interval training. For people who aren't familiar what that is. That's essentially a sprint followed by a break. Where let's say if you were to do this with running, you would sprint as hard as you can, 15 seconds for 15 seconds. Then you'd walk until you toast. Then you'd walk until you catch your breath. And then you sprint again, your heart rate down. People always ask me, what's the best way to do hit? What machine, what piece of cardio equipment? I always pick the bike. And here's why. It requires a least technique. Joint impact, less joint. Like when I tell people to sprint and then walk. People don't run very well, they hurt themselves. I tell them to swim. You know, that requires a pool. A bike is easy. Get on a bike, sprint real hard, you know, 10, 15 seconds and then just cruise until you Feel your heart rate come back down and then repeat it and do this for like 12 minutes. That's it. And you just did yourself an effective hit session.
- [16:02]
Adam Schaefer
Yeah, this follows the do as little as possible to elicit the most amount of change theory for sure. This is the cardio version of that. I think that this is. Anytime I was getting ready for a show, this was the first bit of traditional cardio. Even though it's not considered traditional. It's like the first bit of like, okay, I'm doing cardio with the intent of burning fat. This is how you do.
- [16:20]
Sal Destefano
This is.
- [16:20]
Adam Schaefer
Yeah, this is my window. I have. It's only 12 minutes. I just tack it onto the end of every workout. And then that was pretty much what got me ready for stage perfect.
- [16:28]
Sal Destefano
Which brings us to the next point, which is if your goal is fat loss and you do both strength training and cardio, it does make a difference in the order that you do them. Do your cardio after strength training. Now, if your goal is endurance and you just want a lot of stamina, endurance, then you would flip that and you do your cardio first. When it comes to fat loss, doing it at the end after you do strength training is more effective. Why? Strength training is muscle preserving. It's one of the challenges with losing body fat is keeping muscle right. You don't want to lose muscle because your metabolic rate tends to slow down. It makes, you know, subsequent fat loss more challenging. So you want that muscle, but then you want the additional benefit of the cardio. I got to do both today. What am I? What do I do first? Does it matter? It does do it after the strength training and it makes a big difference.
- [17:14]
Adam Schaefer
Isn't the theory behind that too that it's because you've depleted your glycogen stores and then you're now tapping?
- [17:19]
Sal Destefano
That's what bodybuilders say.
- [17:20]
Adam Schaefer
That was how we communicate.
- [17:21]
Sal Destefano
Yeah, I don't think that that's not really the case, really. About adaptation. The adaptation signal that you send first is the one that your body prioritizes. So the muscle building signal is the louder one. So you send that one first and then at the end you can do your cardio. Next up. Now here's a consistency hack. This is one of my favorite consistency hacks that I've ever recommended. It's one that I do if I ever do any form of cardio. And that's to combine it with something like growth minded. Like, you will rarely see me just walk or do cardio without doing something growth minded. Like Listen to a book or a podcast or something where I can almost get lost in it makes the cardio enjoyable. And I find myself learning something at the same time. Now, the other option of this is to do none of that. Walk in nature and be present in nature. A lot of people don't necessarily have that. That available because they go outside just their neighborhood or whatever, which is fine too, if you really want to be present. But in my experience, when I've had clients do this, they'll go through books and they'll learn different things. And you can learn a lot while doing your cardio at the same time.
- [18:30]
Adam Schaefer
This is such a good hack right here. And I wonder how many people listen to audiobooks but don't. I mean, I imagine probably the car is the most popular place. So I'm just trying to think of like, where you listen to the most podcasts and audiobooks. And I think this would be kind of a great reverse tip. Like if you're somebody who already likes to listen to podcasts or audiobooks, just walk, make an effort to walk instead of just sitting still while you're listening to that. And I think that would take you pretty far too.
- [18:55]
Sal Destefano
Totally, 100%. All right, next tip. This is where everybody messes up with cardio for fat loss. Don't overdo it. If you just. If you do tons and tons and tons of cardio, especially in combination with a low calorie diet, this is a recipe for muscle always better. Yeah. You will lose muscle doing this as your body adapts and tries to become a more efficient calorie burning machine. Efficient, meaning it learns how to burn less calories. It'll do this by causing you to lose muscle. The studies on this are pretty clear. Lots of cardio in combination with calorie deficit with no strength training results in a nice 40% of the weight you lose coming from muscle. Terrible. Right. That sets you up for failure in the future. Not to mention, if you have extra time and energy, instead of doing cardio, spend it on strength training. Strength training is going to offset those potential fat loss adaptations that you might get from a low calorie.
- [19:51]
Adam Schaefer
Yeah, this is the place where I think most people go wrong.
- [19:53]
Sal Destefano
Yeah.
- [19:54]
Adam Schaefer
For still, I still think cardio is touted as the, the best way to lose fat. And it's one, it's not. And two, I think people think the more I do it, the more fat I'm going to lose. And this is probably the number one thing that I have to fix if I, you know, adopt somebody after they've already been trying to figure out their fat loss journey on their own is getting them out of this really low calorie diet where they were doing excessive amount of cardio in order to lose body fat. Almost always they're in this predicament where they're doing tons of cardio all week, their body is stalled out and they're eating low calorie and we have to inevitably reverse diet them out because they've over applied the cardio.
- [20:34]
Sal Destefano
Yeah. I remember the first time that I started to become privy to this was when I first started managing gyms, way back in 1998, I think it was. And I remember, you know, when you're managing gyms, you're in there all the time. Especially, especially for me, I was in there all the time and you start to see the same members, right? And I'd see these members that were in there five days a week and they were on, they were busting their butts on cardio. They did nothing else but cardio, elliptical or treadmill or bike or whatever. And they all had 20, 30, 40 pounds of weight to lose. And I thought when I first got these gyms, I'd be like, oh, these are new members. And then I'd be there for a year. And they come in every single day doing the same thing, lose no weight. Like, what is happening? Their bodies adapted, they had great stamina and endurance, but they weren't losing any more body fat. Getting them to cut some of that out, strength, train up their protein would cause the fat loss. But that was the first time I saw them. In fact, in the gym industry, we called those people cardio bunnies. Yeah, we're just doing cardio, cardio, cardio over and over again and not in plateauing really, really hard. Next up. I think people forget that play is a great way to do cardio. This is the cardio you don't even count because you're having a good time. Parents, if you're watching this and you got little kids and you want more activity, go out, go take your kids to the park and have a good time with them. You will do more cardio that way because it's fun. Plus your kids get this great experience with tag will wear it out. I mean, play hide and seek tag, you know, throw a ball, a frisbee, you know, chase them, climb, hike. If you don't have kids, basketball. Yeah. Go play a pickup game or take your friends on a long hike. And like that's your, like when you turn it into something you enjoy, you do it, you end up doing it. And then the fat loss and the health effects are just this wonderful side effect.
- [22:24]
Adam Schaefer
You can't overstate this one. Yeah. This is, I think, the best.
- [22:27]
Sal Destefano
This is how I get a majority of my cardio.
- [22:29]
Adam Schaefer
This is exactly. This is probably the most sustainable for most people also. I just think about the generation coming up now with kids and tech and their desire to want to sit in front of a tv. And so not only is it probably really good for you as a. As a parent or potential parent, but to create that. Like, I mean, we were. I was just talking to Katrina yesterday about this. Like, I.
- [22:50]
Sal Destefano
We.
- [22:50]
Adam Schaefer
We swam all day yesterday. And I just love the fact that.
- [22:54]
Sal Destefano
Yeah. Imagine if you track those calories.
- [22:55]
Adam Schaefer
Yeah. I mean, I can't imagine how many calories my son was burning all day long, not thinking that we're doing that. And he's just. He's not being sedentary. I'm not having to worry about him just sitting down in front of a TV or an iPad. And so. And then I'm also getting all this activity. Right. So it's.
- [23:11]
Sal Destefano
Soon you're bonding with your kid.
- [23:12]
Adam Schaefer
Yeah, it's. It's just a. It's a win all the way around. It doesn't feel like that. And this is, I think, how we typically advise most parents for their kids, because people always ask, what kind of program should our kids run? Or what program is best for our kids? It's like, man, just go play. Keep them active. You'd be. Be surprised. The. The eating part, you get a lot of freedom and wiggle room on the diet part. If they're just little kids, for sure, if they just move and stay active. What we see right now with childhood obesity is the lack of activity paired with all these terrible foods, and that just. It just multiplies, compounds when they're sitting there doing nothing in front of an iPad or TV.
- [23:50]
Sal Destefano
What a great point. Because kids have been eating terrible diets for decades now. Okay. When we were kids, the guys were terrible. Yeah. 80s and 90s, we ate terrible food, but we moved a lot. We were outside playing all the time.
- [24:03]
Justin Andrews
We were the bagel dog generation.
- [24:07]
Sal Destefano
Bagel dogs and Hot Pockets, you know, breakfast cereals and garbage.
- [24:12]
Adam Schaefer
It's terrible.
- [24:12]
Sal Destefano
But we were playing all the time. Next up is the more technical, the cardio form that you're doing. The more you need to treat it like practice and the less you need to treat it like the sports side. Right? Yeah. So this. So I'll give the. I'll tell A story. I've told the story before. I haven't told it in a while, but I remember years ago, I was going on a hike in the foothills here in the Bay Area in Silicon Valley. And I was. I'm a trainer at this time, so I'm going on a hike and I watched probably four or five people pass me up who were running. Now, as a trainer, I tend to look at people's biomechanics and movement. Okay. It's just what I do, because this is my field and everybody's running by, and I'm like, oh, my God. That person's feet are, you know, supinating. That person's feet are pronating. Oh, my God, the way that they're striking the ground. Like, I could see knee injury, back injuries happening. I'm like, this is all terrible. And then this guy ran by and he was like a gazelle. I mean, he just floated by me. He had perfect running biomechanics. And then it dawned on me. You know, running is something that humans, when we practice, we're actually better than any other animal at now, not for speed, but for endurance. We're phenomenal. We can actually outrun the top fit. Humans at running will out distance pretty much any other animal. In fact, I think maybe 100 years ago, they used to have this famous contest where they would have a human race a horse for distance, and 50% of time, the human would win. So we can actually, if we practice, we're actually phenomenal runners. Well, we have a big knee joint. That's why we have big glutes while we're upright. But we just stop running when we're kids. And then we decide when we're 30, I'm gonna pick up running to get in shape. So what do we do? We buy running shoes and we run until we're tired. We don't pay attention to technique or form. And the injury rates on running are through the roof. This is true for running, this could be true for cycling, this could be true for swimming, jumping. If you pick a form, the more technical the cardio is, treat it like you're learning the skill. You'll get a. You'll get far better results than if you treat it like I need to get as tired as possible. So if you're picking up running and you haven't run in decades, go outside and run. But to practice that technique, and when you get tired, you stop, because that's when your technique goes out the window. That'll give you way better results. Finally, this is A form of cardio, or should I say this will build endurance and it's not cardio. It has to do with strength training. Do some high rep squats and do supersets in the gym and you'll get plenty of endurance.
- [26:39]
Justin Andrews
Yeah, I mean, your heart rate is going to be screaming yes. And that counts.
- [26:43]
Sal Destefano
If you're allergic to a treadmill or elliptical. You hate that stuff. Like, and it's leg day. Try this out. Go do 25 or 35 reps, you know, three sets of a barbell back squat with a 45 second or 60 second rest in between. And tell me you're not gasping me for air.
- [27:00]
Adam Schaefer
This is the argument that's been made before that you never have to do any real cardio if you do something like this. If you have a typical 60, 90 day training cycle and every cycle that you do, you have a three to four week run where you're doing 20 to 25 reps in your weight routine. You're going to get incredible heart, stamina, endurance and strength like from just doing that. It takes a hell of a gas tank to be able to do that. And so there's something to be said about that. You technically could never get on a treadmill or ever get on elliptical or bike or any of those things. Tons of endurance and have plenty of endurance. I, I remember, I mean, I remember having this debate with my buddies years ago when I was a trainer and I was doing any sort of cardio and we did a 10k. Now 10k isn't anything that crazy or impressive, but it was.
- [27:53]
Sal Destefano
They looked at you like a meathead.
- [27:55]
Adam Schaefer
Yeah, I was all meatheaded out, but I was training like this. I was training intense. A lot of supersets, a lot of training like that. And I was just like, I could get out there and do a 10k with you guys and I. And I beat my two buddies that trained for it specifically. And not to say that that would happen with every single person, but the point is you can get some decent endurance even from just training like that. Because that's a long, that's a long set. Especially when you're doing multiple sets like that.
- [28:15]
Sal Destefano
Absolutely. Look, if this podcast, you gotta find us on Instagram, come look for us at mindpumpmedia. See you there.
- [28:22]
Ron
Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically, improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle@mindpumpmedia.com the RGB Super Bundle includes maps Anabolic Maps Performance and Maps Aesthetic nine months of phased exercise Expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free resources@mindpumpmedia.com if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.