Vinnie Tortorich

Fitness Confidential Podcast


NSNG® 101: Cardio Training – Episode 2448

by Vinnie Tortorich

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Feb122024
EPISODE-2448-NSNG®-101-Cardio-Training

Episode 2448 – On this Monday’s show Vinnie Tortorich and Anna Vocino review NSNG® 101 with cardio training for your general health, the benefits of Zone 2 training, and more.

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NSNG® 101: Cardio Training

  • Vinnie and Anna have another episode chock full of great information! Grab your pen and paper and take notes if you can! You may need to listen to this one a couple of times!
  • A little chat about the movie “Vision Quest” leads into the topic for today: cardio training. (2:00)
  • The show got a compliment the other day. (5:00)
  • Vinnie is providing as many tools as he can, especially in the VIP group.
  • Anna will be doing a cooking demo in the group soon.
  • Aerobics or Cardio training is your friend. (7:45)
  • Vinnie explains his approach to cardio goals. (10:00)
    • Anna asks Vinnie about his longer hikes and what he takes with him.
  • There are different ways to make exercise fun for yourself. (16:30)
    • Vinnie often talks about an hour of cardio a day—it wasn’t that long ago that that was the norm.
    • Now people spend more time on their phone or at a computer than they do doing cardio. (18:15)
  • They discuss the idea of boredom during exercise. (19:00)
    • There are a wide variety of ways to get cardio in.
    • They also chat about getting sun in.
  • Weight-bearing exercise: if you are an avid cyclist or swimmer, you still have to get on your feet and do weight-bearing exercise. (29:00)
    • Weight-bearing exercise is how you build your bones up.
  • Breaking up an hour of cardio into 2 or 3 parts is still great! (33:00)

All About Zones

  • Zone 2: What is it and why does it matter? (35:00)
    • He gives examples of all four Zones.
  • Everything is working in your favor in Zone 2. (36:30)
  • HIIT is in Zone 4 and no longer burning fat.
    • Anna asks about needing sugar in the blood for homeostasis. (40:30)
    • Yes, in Zone 4 you may—but it only takes 1 teaspoon, not “carb loading.”
  • You are not maximizing your potential by doing HIIT every day. (41:00)
    • Your body needs 3-4 days to recover after long HIIT workouts.
    • Don’t go doing Zone 4 every day to give yourself an excuse to have a donut. You’re still damaging your body with the sugar.
  • HIIT is only good for increasing your VO2 Max.
    • Vinnie explains building up your VO2 Max. (45:00)
    • For all the cardio he does, Vinnie only seldom does intervals.
  • How do you calculate Zone 2 for yourself, and do you need a heart rate monitor? (50:00)
    • You don’t need a super fancy or expensive heart rate monitor to get your basic info.
      • You can just take your pulse, but that can be tricky.
  • Vinnie shares how to calculate your Zone 2 heart rate. (57:15)
    • Take 180 minus your age. (Do not use 220 as your starting point; that is for calculating *maximum* heart rate).
    • If you are a sedentary person, then minus 5 points. If you are already in good shape, you can add 5 points.
    • The goal is 70-79 % of your maximum heart rate.
  • Anna reminds us of many different grocery store chains where you can find her amazing sauces!
  • They discuss Anna’s upcoming Eat Happy Italian book. (47:00)

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