Episode 2750- Vinnie Tortorich and Chris Shaffer help start your fitness plan with the benefits of cardio vs. strength training and where you should begin.
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Cardio vs. Strength Training
- Where does a beginner start? (5:00)
- Just start with what you know you can do.
- If you are sedentary, start with a short walk and gradually increase it each time.
- Your aerobic vs anaerobic capacity is different things. (9:00)
- Vinnie gives a list of the variety of things that qualify as each.
- There are different benefits to cardio and strength training. (17:00)
- What is recommended? Picking one focus and sticking to it (for example, cardio), or finding a balance between cardio *and* strength training to start? (22:00)
- Vinnie shares his brother Mark’s journey. (23:00)
- Sometimes, you really do have to start with “baby steps” and grow into the routine.
- Vinnie likes to consider Zone 2 (70-80% of your cardiac capacity) as cardio; however, if someone is starting, any walk will help them get started. (36:00)
- In strength training, it can be intoxicating to feel yourself get stronger. (39:00)
- You will feel the strength before you start seeing visible gains. (43:00)
The Zones
- Vinnie describes the Five Zones; however, you only need to pay attention to four of them. (47:30)
- The calculation to find Zone 2 (with the Maffetone method) is: 180 – (your age) = desired heart rate, or beats per minute. If you are already active, you can add about five more points to the desired heart rate.
- Before starting any exercise program, it is highly recommended that you see your doctor first and have a stress test.
- If you are eating correctly, such as with NSNG®, exercise will help build lean muscle mass. (59:00)
- More is not always better; sometimes, more recovery is better. (1:01:00)
- Vinnie recommends 4 or 5 hours a week for cardio, unless you are training for a marathon or similar competition. (1:05:00)
A New Sponsor
- Jaspr Air Scrubbers has a discount code, VINNIE, that gets you $400 off for a limited time.
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- Go to Jaspr.co for more information or to purchase. (1:05:00)
- You can book a consultation with Vinnie to get guidance on your goals. https://vinnietortorich.com/phone-consultation-2/
More News
- Serena has added some of her clothing suggestions and beauty product suggestions to Vinnie’s Amazon Recommended Products link.
- Don’t forget to check out Serena Scott Thomas on Days of Our Lives on the Peacock channel.
- “Dirty Keto” is available on Amazon!
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- Eat Happy Italian, Anna’s next cookbook, is available!
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- You can order it from Vinnie’s Book Club. https://amzn.to/3ucIXm
- Anna’s recipes are in her cookbooks, on her website, and on Substack —they will spice up your day! https://annavocino.substack.com/
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PURCHASE BEYOND IMPOSSIBLE (2022)
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