Mind Pump Episode 2708 Summary: "The Right Cardio for You"

Podcast date: October 17, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Episode Overview

In this episode, the Mind Pump crew takes a deep dive into the world of cardio: the role it plays in achieving different fitness goals, how form and modality matter, and common cardio myths—especially around fat loss. The hosts break down how to select the right kind of cardio based on whether you’re seeking endurance, athleticism, fat loss, muscle gain, or longevity. Their candid, experience-driven discussion is full of practical wisdom, backed by decades of coaching and personal experimentation.

Key Discussion Points

1. Why People Think Mind Pump is “Anti-Cardio”

• The perception that Mind Pump is anti-cardio comes from their audience often being focused on fat loss, for which cardio is a poor primary tool. Cardio is not bad—in fact, it's great for health and endurance, but context and goals matter.
  • Quote [04:22, Adam]:
    "90 percent of the people that ask for our help... are looking for fat loss. And cardio is a terrible tool for fat loss… It is not a great, especially in the context of, Adam, I want to lose body fat."

2. Cardio for Endurance: Form Matters

• Steady-state cardio (like elliptical or treadmill at moderate intensity) shines for boosting general endurance.
• However, technical forms like running involve significant skill and risk for repeated poor form and chronic overuse injuries.
  • Quote [07:59, Adam]:
    “Most people don’t realize how much they suck at running.”
  • The importance of learning correct biomechanics before using running as a form of exercise is emphasized (coaching for 6 months to a year recommended!).

3. Practical Cardio Equipment Choices

• Elliptical and stationary bike are typically safer and more accessible, lower technical skill, and less injury risk than running.
• If opting for running, practice on hills or turf and focus on mechanics.
• Justin: prefers hills/turf to pavement.
• Adam: elliptical or incline treadmill walk for low-impact.
  • Quote [23:40, Adam]:
    "The reason why I like elliptical so much is just because of the zero impact ... entry level for anybody."

4. Cardio for Athleticism

• Nothing beats sport-specific practice for stamina in a particular sport.

  • Sal [13:13]:
    "Nothing will build stamina for athleticism like practicing the sport you want increased stamina for... If you want to get better at soccer, if you want more endurance for jiu jitsu... practice more of that sport."

• Dramatic illustration: Endurance in one modality (like swimming) doesn't carry much to another (like running).

  • Personal anecdote: Sal shares being “gassed” boxing despite high jiu jitsu endurance [14:51].

5. Cardio and Fat Loss: Myths and Best Use

• Cardio is NOT the best tool for fat loss; strength training with added activity/walking is superior for body composition.
  • Cardio-focused fat loss often results in more muscle loss. Slow, steady activity is metabolically sparing and supports fat loss.
  • Quote [16:09, Adam]:
    "The person who only lost body fat because they chose just to increase activity in order to create the calorie deficit ... will have kept the muscle..."

6. Cardio for Muscle Gain

• For muscle-building, high-rep strength work builds “strength-stamina,” e.g., 20-rep squats.
  • Real-world stamina is built here, but it won’t make you a top endurance runner.
  • Quote [19:48, Sal]:
    "You do high reps... strength, stamina, and you're also building some muscle."

7. Cardio for Longevity

• Walking wins for health, recovery, technique safety, and consistency as the best form for longevity, especially combined with strength and mobility work.

8. Host Cardio Preferences

• Adam: Elliptical, incline treadmill walk, rowing as a challenge.
• Sal: Liked the VersaClimber (brutal but effective).
• Justin: Hills/turf, athletic modalities.

Notable Quotes & Moments

• [07:16, Doug]: "The goal is efficiency at that point of being able to manage your energy for an extended amount of time. So that requires you to have really good mechanics so you're not ... put[ting] forth more excess amount of effort just to sustain it."
• [09:23, Sal]: “This is a very common form of exercise. It is rare that I see somebody with mechanics. In fact, it’s so rare that when I see it, I watch them.”
• [14:55, Adam]: “It’s different two rounds in [boxing]. Four minutes and you’re done.”
• [15:48, Sal]: “Walking. Yeah, walking is a phenomenal form of exercise to complement strength training.”
• [32:25, Sal]: On adjusting protein timing and how aging changed their perceptions of what “works” for recovery and sleep.
• [35:11, Adam]: On whether you should trust young fitness influencers: "You could have all the book smarts in the world at 25 ... but until you’ve reached an age where a lot of these things start ... you really understand."

Timestamps for Key Segments

• [03:15] – Cardio intro & picking the right cardio for your goals
• [04:22] – Why Mind Pump is not “anti-cardio”; Cardio myths for fat loss
• [05:10] – Steady-state cardio, mechanics, and equipment choices
• [09:23] – Observing bad running form and why humans lose it
• [12:07] – Safer endurance options: elliptical, stationary bike
• [13:13] – Cardio for athleticism; importance of sport-specific stamina
• [14:51] – Personal stamina story (Sal’s jiu jitsu to boxing conversion)
• [15:48] – Walking as the best fat loss cardio, body composition vs. just weight loss
• [19:48] – High reps for muscle-building endurance
• [22:12] – Strongman/Strength endurance example (programming high-rep work)
• [23:39] – Hosts’ favorite cardio equipment
• [44:08] – Honey, allergies, and health: “Milk and honey” segment
• [61:05] – Q&A: Reclaiming strength, independence, and health at 58
• [63:32] – Q&A: Making aesthetic progress at maintenance calories
• [66:24] – Q&A: Preventing injury with age
• [69:45] – Q&A: Programming for mobility without sacrificing strength

Memorable Moments

• Running Mechanics Rant: Adam and Sal break down why running is so injury-producing for the average person, emphasizing that watching a “good” runner is like watching “a beautiful thing” [09:53].
• Dad Energy Hack Stories: The crew shares strategies for “conserving” energy while playing with their kids, from cutting off angles in tag to resting during games [24:44–26:43].
• Supplements, Honey, and Sleep: Adam notes sleep improvements from probiotics (Seed), and the group explores the anti-inflammatory benefits of manuka honey [28:35–46:43].
• Personal Training Lessons: Discussion on why experience is essential for coaches, and on which client types they found most challenging or rewarding (e.g., menopausal women, type-A executives) [35:11–42:31].

Listener Questions Roundup

1. [61:05] Rebuilding health at 58:
   YES—progress is possible at any age; start slowly, prioritize movement quality, and use a simple approach (strength training 1–2x/week, walking).
2. [63:32] Aesthetic progress at maintenance:
   “Maintenance” is an average; slow progress happens, but scale movement is less dramatic—this is healthier and more sustainable for many.
3. [66:24] Preventing lifting injuries with age:
   Form first, prioritize balanced movement, mix up movement types, and dedicate at least 1/4 of the year to joint health and mobility.
4. [69:45] Mobility + Strength Training:
   Balance sessions: 1–2 full-body strength days, frequent mobility work; focus workouts around maximizing range and connection rather than weight.

Closing Thoughts

The Mind Pump team makes a clear, evidence-based case that cardio is not one-size-fits-all: choose the form and dose that matches your skill, health history, and—most importantly—your goal. Avoid common cultural myths, especially around cardio for fat loss, and understand the value of walking and strength-training as mainstays. Above all, start slow, learn correct mechanics, and keep an open, individualized approach to movement as your needs and life change.