Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by special guest Alec Blenis to discuss what yogis should know about cardio.
Alec Blenis is a hybrid athlete, strength and conditioning coach, and science nerd. He holds a B.S. in physics from Georgia Tech and is a former professional obstacle course racer and ultrarunner (he’s completed over 50 ultras.) Alec is also the current world record holder in Murph, a CrossFit workout we discuss in the show. As a coach, he’s worked with everyone from endurance athletes to powerlifters, first responders, weekend warriors, and everyone in between.
Points of discussion include:
- How does Alec’s physics background inform his approach to athletic training?
- What is the cardiovascular system?
- Is heart rate always an accurate measure of actual exercise intensity?
- Does hot yoga require more metabolic demand (and therefore burn more calories) than room temperature yoga?
- What is “metabolic conditioning”? What is HIIT (high intensity interval training)?
- Can yoga be considered a form of cardio?
- How can we measure our own personal level of cardiovascular fitness?
- Which is a better predictor of mortality risk: cardiovascular fitness level or strength?
- How well do cardio activities, strength training, and yoga improve bone density?
- Is there an optimal dosage of cardiovascular stimulus beyond which it’s diminishing returns?
- Can cardio interfere with strength gains? (a.k.a. the interference effect)
- Which should you do first (in a single exercise session): strength training or cardio? What about strength training and yoga?
- Is light cardio a helpful form of recovery after strength training?
- Is “active recovery” helpful or important?
- What are good tips for people who practice yoga and strength train to start bringing cardio into their movement repertoire?
- What’s the minimum effective dosage of cardio?
- …And much more!
Resources mentioned in this episode:
Follow and learn from Alec on Instagram
Train with Alex in his Sex & Zombies program
Jenni’s email newsletter
Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis
Online yoga class library & yoga anatomy workshops with Jenni
Strength for Yoga email newsletter
To find out more about Travis Pollen: website / Instagram
Music used with generous permission from Dischord A Cappella.
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