Summary

In this episode of the Iron Vixens podcast, the hosts discuss the multifaceted relationship with cardio, exploring its benefits and challenges for both competitive athletes and lifestyle clients. They share personal updates, delve into the different types of cardio, including HIIT and LISS, and emphasize the importance of monitoring progress and adapting to training. The conversation highlights the balance between fitness goals and mental health, providing insights for listeners navigating their own fitness journeys. In this conversation, the hosts discuss various aspects of fitness tracking, cardio methods, and the mental approach to exercise, particularly in the context of bodybuilding. They share personal experiences with different fitness tools, heart rate monitoring, and the importance of finding enjoyable cardio methods. The discussion also touches on the psychological aspects of using cardio as a punishment and the significance of maintaining a positive mindset towards exercise.

Takeaways

The Iron Vixens podcast focuses on the real experiences of bikini bodybuilders.

Cardio can be both loved and hated, reflecting personal experiences.

HIIT is efficient but may not be ideal for everyone, especially in prep.

LISS is a beginner-friendly cardio option that promotes muscle maintenance.

Monitoring heart rate is crucial to understanding cardio adaptation.

Walking outside has mental health benefits beyond physical fitness.

Cardio should complement weight training, not hinder recovery.

Personal updates provide context for the hosts' fitness journeys.

Finding affordable cardio options can enhance accessibility for everyone.

Community support is vital in navigating fitness challenges. I have both, so I have an aura ring and an Apple watch.

Cardio is not gonna burn as many calories as you think it is.

The best version of cardio is the one that you're gonna consistently do.

Don't use cardio as a punishment.

You can use cardio to help if you've got an imbalance.

I like to wake up and get it the F done for the day.

The higher the carbs, the better lifts you're going to have.

I have to be distracted from the fact that I am doing cardio.

Just do what you enjoy.

If you're a prep client, just listen to your coach.

Sound bites

"You can find a deal for sure."

"Don't use cardio as a punishment."

"Just do what you enjoy."

Chapters

00:00 Introduction to Iron Vixens Podcast

00:52 Seven and Seven Updates: Personal Experiences

14:09 Diving into Cardio: Love and Hate Relationship

23:55 The Similarities Between HIIT and Weight Training

25:05 Cardio Alternatives for Competitors

26:22 Understanding LISS and Its Benefits

28:33 Cardio Guidelines and Recommendations

30:32 Innovative Ways to Incorporate Cardio

31:34 Adapting Cardio for Individual Needs

33:31 Tracking Heart Rate and Intensity

36:32 Using Cardio to Address Physique Imbalances

45:13 Calculating Heart Rate Zones for Cardio

47:36 Rethinking Cardio: Beyond Punishment

50:56 The Role of Carbs in Performance

53:20 Fasted vs Non-Fasted Cardio: Personal Experiences

56:59 Motivation and Enjoyment in Cardio

01:00:29 Finding Balance: Enjoying the Process