Dynamic Dialogue with Danny Matranga - 129: How I Do Cardio + GAMETIME (Overrated/Underrated)

Episode Date: October 6, 2021

In this episode, Danny outlines some considerations for including cardio in your health/fitness routine and we play a little game of overrated or underrated!---Thanks For Listening!---Grab the new Female Physique Advanced HERE!---RESOURCES/COACHING: I am all about education and that is not limited to this podcast! Feel free to grab a FREE guide (Nutrition, Training, Macros, Etc!) HERE! Interested in Working With Coach Danny and His One-On-One Coaching Team? Click HERE!Want Coach Danny to Fix Your S*** (training, nutrition, lifestyle, etc) fill the form HERE for a chance to have your current approach reviewed live on the show. Want To Have YOUR Question Answered On an Upcoming Episode of DYNAMIC DIALOGUE? You Can Submit It HERE!Want to Support The Podcast AND Get in Better Shape? Grab a Program HERE!----SOCIAL LINKS:Sign up for the trainer mentorship HEREFollow Coach Danny on INSTAGRAMFollow Coach Danny on TwitterFollow Coach Danny on FacebookGet More In-Depth Articles Written By Yours’ Truly HERE!-----Support the Show.

Hey guys, welcome in to another episode of the Dynamic Dialogue podcast. As always, I'm your host, Danny Matranga, and in today's episode, I'm going to share with you my favorite cardio modalities, four specifically that I really like for improving performance, longevity, gains, enhancing recovery, stuff that is not so specific to fat loss. Oftentimes when we talk about cardio, we're talking about it exclusively as it relates to fat loss. And I think there's a larger conversation to have here. So I'm really excited to touch on that as well as playing a little bit of a game. I've got some overrated, underrated questions that I fielded from you about nutrition, sports performance, strength, body composition, lots of fun stuff. And so I will be going over

some of these fads, some of these products, some of these various different things, you know, knickknacks, doodads that we see in the fitness space, all kinds of stuff. And just telling you and pure, you know, unfiltered, unedited, straight to you. If you were like, just the way I would talk to you, if you were one of my clients, whether I think these things are overrated and underrated with regards to different contexts. I'll tell you where they might be more applicable, where they might be less applicable. And so I think we'll have a lot of fun today. But before we get into the actual meat and potatoes of the episode, I've got to pay the bills and I want to plug my coaching company, Core Coaching Method.

Core Coaching Method is the kind of brainchild of 10 years of working in both the in-person and online coaching space. And this has given me a lot of insights as to how to train a variety of different people. And I wanted to create an online coaching experience that was as similar to the in-person coaching experience as possible. So me and my team at Core Coaching Method are all certified personal trainers, certified nutrition coaches. Some of us hold the prestigious CSCS, Certified Strength and Conditioning Specialist certification. Everybody's very credentialed and has had plenty of time, at least five years, working with clients in person as well as in the online space. So if you're somebody who's looking to get ready for, you know, maybe a wedding in the

spring, you want to improve your habits and nutrition, you want to take your programming and physique to the next level, consider working with my coaching company, Core Coaching Method. The link to that will be in the show notes below, or you can also just check it out over on my Instagram or at Core Coaching Method on Instagram. So diving into our game first, before we talk about cardio, let's play a little overrated, underrated. And the first one is static stretching before lifts. Is it overrated or underrated? And my answer here is overrated, but in the right context, underrated. So here's what I mean. I want to be very discerning in how I take this apart.

A lot of people go to the gym and they just stretch willy-nilly without any specific plan or specific intent. That is probably not going to help much at all with your training. It's going to take up your time in the gym and it's possible, although not necessarily probable, that lengthening tissues and then loading them ballistically if you train for power or even with a lot of eccentrics, if you train like a bodybuilder, you know, might not be ideal in the long term with regards to mitigating injuries. I don't think you can ever prevent them. I think you can only hope to avoid them. And I don't think that stretching randomly prior to resistance training is as effective as something like a dynamic warmup, where you warm up aerobically,

you move your body, and you kind of replicate the patterns that you will be practicing that day, or you bring stuff into the mix. So I would definitely say if you're choosing between just stretching willy nilly, like a lot of people do, or a dynamic warmup, do a dynamic warmup. But in that dynamic warmup, I would recommend including something like a targeted stretch if you have tissue that you know might be tight. So for example, if you are just somebody who's like, oh my gosh, my calves are always super, super tight and I'm going to be doing some type of squat or lunge pattern. And sometimes my ankle mobility is a limitation on those things, including something like some soft tissue work, even foam rolling, even though I don't think foam rolling is great for long-term tissue change, uh, manual therapy stuff like

Hypervolts or shoot, I can't remember the other brand, but Hypervolt is the product from Hyperice. And then I think the other one is called, oh man, what is that thing called? Anyway, you know what I'm talking about? The little percussion massage things, um, that they kind of go like really, really fast, but they're like handheld. That might not be a bad idea, but static stretching for like 90 to 120 seconds, a minute and a half to two minutes, you know, to actually get some lengthening forces into those calves, get some stretch, allow the actual knee to move over the toe. You know, you can stretch the cabin, a lot of different positions that could actually help you squat. So that might be a situation where a static stretch could be insanely valuable. So it is context dependent, but I think most people, the way that

most, I should say the way that most people do it is overrated. Okay. So next one is resistance bands. And I think resistance bands are great, but I think we need to be clear what resistance bands we're talking about. So resistance bands with handles that you can take with you and use for things like curls, rows, squats, you know, the smaller they are on the spectrum, the more you can use them for things like mobility, stretching, the larger and more tense they are, generally speaking, the more you can use them to create a lot of tension. So there's a lot of diversity with what you can do with a good set of bands.

And I think they're underrated. And I think we found out just how, you know, versatile they can be, especially during the beginning of the pandemic, early 2020, when everything resistance based was like impossible to find. And people were lifting water bottles and backpacks and children and animals

and you name it, lots of crazy stuff. So I would say the traditional now, when somebody says resistance band, the thing that I think of traditionally is the booty band, the around the knee fabric band. I think that those have become so synonymous with the term resistance bands that when people ask me about resistance bands, I don't think about the bands with the handles or, you handles or the super bands of various densities and various thicknesses. Thickni.

Various Thickni. No, various thickness. Various thickness. That might be the name of my next bulking program. Just kidding. You got it. I think that when you get to these glute loops, these resistance bands that go around the knees, you might be able to get a good metabolic stimulus. And I think there's you get to these glute loops, these resistance bands that go around the knees,

you might be able to get a good metabolic stimulus. And I think there's a lot of value for using them to warm up musculature like the glute med or to prime external rotation, or to just get some movement in the frontal plane, uh, with things like lateral band walks. There's a lot of good applications of these things, but I think people have gotten a little bit carried away with just how much they can do with regards to helping develop the glutes. And I see a lot of misapplication and that like, you'll see people wearing them on the Stairmaster. You'll see people wearing them while doing lunges. And I think that those actually make those types of movements or those types of training outcomes, whether they be aerobic or hypertrophy related, they really kind

of kneecap them. They limit the ceiling. Like you're not going to get a lunge to be as effective wearing a band because you won't get the same range of motion and you'll almost assuredly have to use less load given the, you know, external destabilization that's occurring by having like your shit pulled together while you're trying to push it apart. I mean, let's be honest, it's hard enough to do lunges as is. Why anybody would do them with a booty band when there's really no added biomechanical advantage? It's not helping you do anything. It's making it harder. I'm not about those in the long run. I think there's a lot of small applications, but they're not the end-all be-all. Not the way we often thought of them to be like two or three years ago. All right, this one's from Lee Porter Fitness. And I just

realized I didn't say where the other ones were from. The last question on resistance brands was bands was from Halastorm underscore underscore Halastorm. Um, and the first question about stretching was from at Sturck OG son. So this one's from at Lee Porter Fitness, and they ask what my thoughts are on weed or cannabis. So I like cannabis. As far as the actual plant, I find it to be fascinating. I think it's a pretty spectacular plant to cultivate. I live in a state where growing a recreational amount of cannabis is perfectly legal, so it's something that I'm quite familiar with. It's also something that I use recreationally in place of alcohol. So I do not drink. Alcoholism runs in my family. I find

that even though I have a healthy relationship with alcohol, it doesn't make me feel good. It really hampers my ability to perform the next day. It really limits my ability to get quality sleep. I often wake up feeling quite hungover after maybe even just two drinks. And I know you could chalk that up to being a lightweight, but I quite enjoy my ability to function when I'm the, let's say, weed equivalent of being buzzed compared to my, you know, traditional baseline of being buzzed with alcohol. Like a little bit of cannabis for me is a much more enjoyable experience than a little bit of alcohol. And I find that cannabis also is helpful for me in managing certain elements of anxiety, even depression, and even creativity. This is something I feel like I have a positive relationship with and that I can use it when I want to, when I feel like it, in place of other alternatives people might have a tendency to turn to.

to when I feel like it in place of other alternatives people might have a tendency to turn to. And I like the long-term risk reward benefit of using cannabis in place of something like alcohol or in place of something like some of the other drug options that people opt for when maybe they're looking to boost creativity or productivity. Some people find that cannabis makes them a little bit lazy. Maybe it gives them the munchies. Maybe, you know, it makes it hard to focus. Like these are all common things. And so I would never make a blanket recommendation and say that anything's overrated or underrated. I think that some of the elements of what CBD can do are intriguing. I think CBD has been like oversold to the fitness community because we're always looking for the next big thing, something that could help make a difference. And so given that CBD is natural

and cannabinoids are very promising, but we are still just barely scratching the surface of what we might be capable of doing once we fully understand the endocannabinoid system within the human body, you know, CBD is somewhat speculative in that a lot of what we think it does is anecdotal, and some of the evidence with regards to its impact on anxiety are promising, but it's not the holy grail just yet.

I would say that cannabis is fairly rated. One area where I feel like cannabis gets really, really a bad rap, if you look at the number of individuals who have been incarcerated for, you know, possession of a modest amount of cannabis, it's relatively disappointing. It's the kind of thing that makes you frown and kind of go, damn, this is clearly a gap in our criminal justice system. So the actual criminalization of marijuana, I think the threat that marijuana poses compared to other things is very overrated. I think that the actual threat, societal threat of marijuana is very minimal compared to things like domestic violence or child abuse. It's, it is very clearly a, there's very clearly a correlation between the amount of alcohol consumed in a household and the prevalence for some really terrible things to happen. And the same is true of all drugs, but we don't see these, you know, same correlations with things like cannabis. So I do think that it

gets a little bit overhyped for being more dangerous than it might be, but you should still definitely not consume it if you're in a state where it's illegal. You should follow the local laws and regulations and you shouldn't listen to literally anything I say because I'm not a doctor and I don't know anything. All right, we got a sports one from Mike2020LAchamps. He says, Jimmy G and the hated Niners. So Jimmy G, objectively, still the most handsome guy in the NFL. Like when he takes off the helmet, holy shit, dude, why are you playing football? Save your brain, get out of here and get into some modeling. But this guy's not the future for

the 49ers. Shanahan went all in on Trey Lance. And I think that with what they do schematically, Trey Lance's ability to run the football and that big arm with the talent they have over the middle in Ayuk, in Debo, in Kittle, with those guys' ability to get yards after the catch, their physicality, the pace that that offense is capable of moving at, the defense's ability to create turnovers. They have everything that they need to be a contender. And I just think that Jimmy G playing at his best, it isn't going to get you over, uh, your own divisional opponents when you've got, you know, I know Russ and the Seahawks are currently one and two, but that's a team that

probably will be there at the end. Kyler's playing like an MVP for Arizona defense looks improved and the Rams are the best team in the NFL. There's no doubt about that. Matthew Stafford is cruising to what would be an easy MVP season. If things keep up, Cooper Cup is looking like one of the best three receivers in the NFL right now. So should be interesting. Niners need to move on from Jimmy G.

Jimmy G, handsome, but overrated. Last one here, guys. This is kind of a fun one. And this is the idea that training should be functional. So functional training is generally used by trainers as a way of saying like, Hey, look, this kind of training is better than that kind of training because it has a lot of carry over to your everyday life. So functional training, uh, is better. And I know functional training and this isn't functional and that's not functional.

And I often put that on pause and like to reframe it as look, 70% of Americans are overweight. Almost none of them, a very high percentage of them do not even come close to touching the exercise guidelines set forth by some of our institutions, some of our medical advisory boards, all this stuff that's like, Hey, you should move your body for X number of minutes a week. That seems like pish posh to us, like 90 minutes a week. Some of us work out 90 minutes a session, but most people don't do anything.

And so I'd say any movement you enjoy has potential to be functional with a society of people who don't move a lot anyway. If you want to get strong, lifting heavy is functional. If you want to build muscle, bodybuilding is functional. If you want to get really, really good aerobically,

running is functional. Everything has some functionality. But I think in advertising something as being functional, we get a lot of hype. So I'm going to say that it's overrated, but I'll say that doing what you love, finding an exercise modality that you enjoy, preferably one that includes resistance training, training through a full range of motion, is going to be extremely valuable. And I would call that functional over a lot of what people's examples of functional are, if you will. Hey guys, just wanted to take a quick second to say thanks so much for listening to the podcast. And if you're finding value, it would mean the world to me if you would share it on your social media. Simply screenshot whatever platform you're

listening to and share the episode to your Instagram story or share it to Facebook. But be sure to tag me so I can say thanks and we can chat it up about what you liked and how I can continue to improve. Thanks so much for supporting the podcast and enjoy the rest of the episode. Thanks so much for supporting the podcast and enjoy the rest of the episode. Okay, moving on. Four ways to incorporate cardio even if you don't want to lose weight. This is something that I've wanted to talk about for a while. So I tweeted this today, but I basically said anybody telling you that cardio is going to stall your fat loss is full of shit. And I couldn't really believe what I typed.

I typed out loud that too many people are like shitting on cardio for not helping fat loss. And I know what you're thinking, but I've heard too much cardio isn't ideal for fat loss. That's true. You want to probably do more resistance training than you do cardio if your goal is fat loss. But in context, cardio is not bad. It's actually quite good for you. Is it hard? Yeah, it's a pain in the ass. It's the worst thing in the world. But, uh, okay, that's not true. It's really just not very fun for me. I don't want to project that onto you, but like the thought of going on a long run is not my jam, but it's good for us to get cardiovascular and aerobic exercise. And for too long, I think cardio's just gotten a bad rap.

If you're doing a lot of lifting, a little bit of added cardio will enhance your fat loss. It will make it easier by helping you burn more calories. And we know that fat loss really comes down to total daily energy expenditure. And if cardio helps you up your energy expenditure, it's awesome. But it shouldn't be the nuts and bolts of what you do. And I think that a lot of people have struggled to lose weight using cardio as their singular exercise modality. And a lot of trainers who want people to do resistance training programs, myself included,

I'm one of those people. But a lot of trainers have really overly demonized cardio. And I don't think it's bad. I think a lot of people understand intuitively that having a strong heart, having a robust system of vasculature, having lungs that are worth a shit, damn it, you know, that could be valuable in the long run. I think we know that intuitively. And even though you can get aerobic adaptations from resistance training, including, you know,

some of the different types of cardio that I'm about to go through with you, these are easy peasy. This is not a huge thing. And these are things that even me, a self-professed, just two minutes ago, a self-professed cardio hater will do. But aerobic health is multifaceted, right? This includes things like your heart. You're not just talking about this esoteric cardiovascular fitness thing. It's not just about how far you can run or how good your wind is when you run upstairs. No, your heart is an actual muscle and aerobic training can help you train that muscle, make it stronger and make it more robust, right? But we also have lung tissue,

mitochondria, these little tiny organelles within our cell. Those are intricately connected to our aerobic performance. I mean, this cellular mechanism we have, one of the ones by which we go about creating energy is called aerobic respiration. And we need oxygen and probably a very well developed aerobic system to perform these things optimally, right? Like the vascular networks we have, our veins, our arteries, our arterioles, our capillaries, all of these things are influenced by aerobic exercise. So there's a lot of reasons to do it, but here are 12 that I think really make a big difference. Cardiovascular exercise, in the absence of what it does for helping you lose fat, in the absence of what it does for helping you burn calories, will improve the health of the entire cardiovascular system.

It will lower your blood pressure. It will improve your health of the entire cardiovascular system. It will lower your blood pressure. It will improve your insulin sensitivity and help regulate blood sugar. It will reduce the symptoms of asthma if you are doing it properly, safely, and of course, if you have asthma, an inhaler and the medication that you might need in case there's an asthma attack or an asthma kind of incident. It can reduce pain. It can help you sleep better. It can help, you know, make them immune system more robust. It can reduce the risk of falling. It can boost your mood. It's safe for almost everybody to do

because it's so scalable. Like cardio isn't just running. Cardio includes things like brisk walks, swimming, right? There's so many ways you can incorporate aerobic exercise and it's affordable and accessible. So not everybody has the luxury of being able to go to a gym. And so how are you going to, you know, get the most bang for your buck with your fitness? Yes, you can do body weight resistance training exercises, but cardio becomes probably an even better idea. And I believe, and we believe over at Core Coaching Method with our clients, that cardio done at low doses can actually be recuperative and help your body's ability to recover naturally from resistance training. How? By circulating blood, by getting you moving,

by getting the tissue temperature elevated, right? I don't think stagnation helps with things like DOMS. I don't think that stagnation helps with things like mobility. And I think that being mobile, and I think that being mostly pain-free and not super sore is really beneficial for your long-term performance. And I have found that low level aerobic work done in between training bouts can really, really help. And I'll get into some of what I like. And again, outside of this recuperative, low-intensity cardio, cardio can also be anaerobic.

When we think about it, like technically it can't, that's oxymoronic, but cardiovascular exercises like walking and running exist in this little basket. And we often throw things like sprinting and plyometric training in there. And we need to pull those out. And we need to remind people that sprinting isn't cardio. It's more power training. It's highly anaerobic. There's some aerobic elements, we're sure.

But it will help you develop muscle power and speed. And that's pretty awesome. And so sprinting isn't bad. It just exists in context. We would need to apply context because sprinting is extremely, extremely fatiguing and it can create a lot of DOM. So it's probably not ideal to perform if you're also doing lower body specific resistance training without positioning those things properly.

And we've talked about this before on the podcast. And then plyos on the other end, which people often do to fatigue. So it's a bastardized form of plyometric exercise are great for explosiveness, tendon stiffness, and power. So both of those things are awesome, not bad, but not cardio. And so if you're shitting on cardio, uh, because you, you know, you think it's overused for fat loss. I understand that, but like, let's not include sprinting and let's not include plyos in that because those are really, really effective in their own right. And if you want to lump them in with non weightlifting exercises into, you know, their own tier, I think it's awesome, but they're not the same as like, you know, a run, a jog, a swim, a spin, a, you know, assault bike session would be more similar to that because of how you can rip or a row machine would be another example

of how you could just rip and use a quote unquote piece of cardio equipment to train more power and output type stuff. So here's how I like to incorporate cardio into my routine, how I incorporate it with my clients. These are the four ways I tend to use it most. Number one, as a warmup prior to resistance training. So a low level cardiovascular warmup of like eight to 12 minutes is awesome. It's going to help you elevate your core body temperature. It's going to help you actually increase the temperature of the working tissue so that you can contract optimally. You don't contract optimally at room temperature. You need to heat things up a little bit. So this is one thing that I think really helps. Do between like 10 to 15 minutes if your goal is fat loss and you want to get added cardio in, and like six to eight minutes if you're not. Like if you sneak that up to eight to 15 or

10 to 15 and you go to the gym five days a week, that's anywhere from like 50 minutes of cardio to an hour and 15 minutes of cardio. And that's really, really helpful. So you're going to show up, you're going to get warmed up, but you're also going to up your caloric expenditure. And I did promise that we talk a little bit about fat loss here. So if your goal is just getting to the gym and training, do an eight-minute cardio warmup. It really helps a lot to elevate the tissue temperature to get your mind right.

If your goal is fat loss, you can extend the duration of a low-intensity cardio warmup and burn some additional calories. That will only help some forms of cardio I like for this are things like the treadmill, the elliptical, and the bike. I don't recommend the StairMaster, especially prior to lower body training because it can be fatiguing.

Number two way I like to do cardio is like full-blown recovery mode, hands off in the sauna. The sauna is something that we often think of as being good for like breaking a sweat and, you know, removing toxins from the body, which it may or may not do. In fact, most of the research says it doesn't, but I have seen some research that some metals are exchanged through perspiration. But again, in what amounts and what doses is that technically removing toxins? Hard to say. Something I still need to dive in and do a little more research on. But the sauna does reduce all-cause mortality. If you go in there enough. It enhances blood flow. It actually will give you a cardiovascular training effect. When I wear my heart rate monitor in there, I get this heart rate that's between 112 and

115 beats per minute, which to me is low-level aerobic. So if I'm in there for about 30 minutes, I'm doing 30 minutes of low-level aerobic. If you're somebody who is like really, really deconditioned, but you can tolerate the temperatures of a sauna, that might not be a bad idea. Just a way to get started. Spend a little time in there, right? Obviously you'd probably be best off if you're deconditioned checking with a medical professional before you use something like the sauna. I find that it really expands my blood vessels. Like my vascularity is always very present when I leave the sauna. And I feel great. It enhances my mood. But as a cardiovascular mechanism, if I go to the sauna three times a week for 20 to 30 minutes, that's between 60 to 90 minutes spent with my heart rate between 110 and 115. And that's really good low-level cardio. And I find that the sauna

enhances my recoverability. What I do while I'm in there is pretty simple. I just sip on a ton of water and I listen to something that I think is relaxing and will help me get to parasympathetic. Or I will go in there with a buddy, a friend, somebody who I am close with, and we'll talk football or we'll talk politics. Things that I find interesting and create like a departure from, holy shit, I'm like totally blasting in here. It's super hot. And I always drink my element electrolytes. My favorites are the citrus and the mango chili. Those ones are awesome. I also really like the raspberry and the orange is growing on me. And I sip electrolytes every morning when I train fasted, but I also do it when I'm in the sauna. I like to help boost my hydration in both of those circumstances.

So I want to make sure that you get to try these electrolytes. So head over to drinkelemente.com slash coach Danny. And my favorite electrolyte company is going to hook you up with a free sample pack of their most popular electrolytes. That includes my favorite flavor, mango chili, orange, citrus, and raspberry. You'll like all of those. There's also some fun ones in there like lemon habanero, chocolate, and unflavored. So head over to drinkelementee.com slash coach Danny, get your sample pack today and take it with you in the sauna. If you're looking to do some cardiovascular exercise that isn't super intense. Another way I'd like to do cardio is in the form of low intensity

standalone walks, mindfulness type stuff, right? So this is for my mental health. This is a daily walk in the morning with my dog to get morning sun exposure, to get things moving, to help him go to the bathroom, to get him moving, you know, to listen to podcasts that I enjoy, that I think make me better, audio content that makes me better. I have found that working brisk walks in and habit stacking using that James Clear approach, you know, James Clear, the author of Atomic Habits, one of the most popular habit books ever, but habit stacking going when I take my dog for a walk, which is also good for me, I listen to a podcast I love. And in the mornings, I'll go out and I'll try to walk in the direction of the sun. So I also get

that early morning sunlight. I can start to set my circadian biology up. And if I do that for 20 minutes, I feel great. I feel more energized. I can push off my coffee that much longer. I've now gotten with drinking electrolytes in the morning to not having my coffee until 10, 11, if I have it at all. So I found that hydrating and moving in the morning was really valuable for setting my circadian clock, for getting myself a place where I had energy to function and I felt awesome. So that's definitely something I would potentially recommend trying. It worked really well for me just subbing my coffee out for electrolytes and pushing it off a little further and opting for a morning walk instead. And the

last way I like to incorporate cardio is just plain old 20 to 30 minute standalone sessions on the days that I'm not resistance training. So that can be a run, a jog, a swim, a row, some assault bike intervals, some really, really simple stuff. Just your basic short, sweet cardio session. You'll notice I don't do a lot of HIIT. I don't have our clients do a lot of HIIT. I don't have my clients do a lot of sprinting unless their goals are athletic performance because it's simply very high on the fatigue to reward ratio or stimulus fatigue ratio, if you will. The stimulus is going to be extremely fatiguing and not a lot of return for my non-athletic populations. So that's how I like to do it. Core coaching method recommends all of our clients get between 60 to 90 minutes of

low level aerobic work a week for health and fitness. A lot of times we talk about that stuff early on, but reiterating that it is important to get that cardio in, in the form of walks, in the form of low-intensity stuff too. It doesn't always have to be HIIT. There's nothing wrong with HIIT. There's nothing wrong with more intense forms of aerobic exercise. But a brisk walk will get your heart rate up there. Getting in the sauna will too. Going on a run, doing those independent cardiovascular sessions will.

A semi-challenging aerobic warm warmup, light jog before you train will. That stuff makes a difference, especially when you really start to get into the nitty gritty of just how many adults are dealing with cardiovascular issues and, you know, lifting weights and getting, you know, eating right will help, but it definitely doesn't hurt to do a little bit of cardio. So don't want to demonize that. I want to give you some applicable non-shitty ways to apply or work on something that I think a lot of us really don't love or we've learned to hate because maybe we've been punished with it from coaches in the past. I know a lot of former athletes that I've worked with really have a pretty destructive relationship with cardio because they were exposed to a coach

in high school or college who punished them with running, running, running, running to fatigue. And now that they're not forced to do it, they have a pretty negative relationship with it and they don't do it. So staying away from looking at cardio as bad, if you've been burned by thinking cardio is the best way to lose fat, I apologize. It's not the case, but it doesn't make it bad. If you've been burned by thinking cardio is the best way to lose fat, you know, I apologize. It's not the case, but it doesn't make it bad. So hopefully you guys got something out of today's episode and you enjoy the overrated underrated segment. Uh, as always, if you haven't yet, please hit subscribe, share this to your Instagram story, leave me a five-star rating and review on iTunes, on Spotify, on pod bean, on wherever the heck you can leave a podcast review. All of that stuff

helps a ton, especially if they're written reviews. Thank you guys all so much for listening and I'll catch you on the next one.