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Episode 8: Endurance, Energy, and Longevity: What Most People Get Wrong About Cardio
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In this episode of the Body Evolution Podcast, we shift the focus of fitness away from intensity and toward something far more fundamental: movement and endurance.
Most people think improving fitness means pushing harder, doing more, or spending hours training. But in reality, the foundation of health starts with something much simpler โ moving your body consistently.
We explore why walking has become one of the most powerful tools in modern health, how aerobic capacity shapes your energy and longevity, and how simple strategies like Zone 2 training can transform how your body produces and uses energy.
In this episode, we explore:
- Why walking is one of the most powerful health tools
- The difference between movement, cardio, and endurance
- How sedentary lifestyles disrupt natural energy systems
- What VO2 max is and why it matters for longevity
- How mitochondria produce energy inside your body
- Why Zone 2 training improves fat metabolism and endurance
- The role of oxygen in energy production and performance
- How short bursts of intensity (HIIT) support long-term health
- Why walking after meals supports metabolism and digestion
- How to integrate movement into a busy lifestyle
- Simple ways to build endurance without overtraining
This episode is an invitation to simplify fitness.
When movement becomes part of your daily rhythm, energy improves, stress regulates, and your body begins to work with you โ not against you.
๐ Resources (Short, High-Authority Only)
Lancet โ Step count & mortality (meta-analysis)
https://pubmed.ncbi.nlm.nih.gov/34469705/
Cooper Clinic โ Cardiorespiratory fitness & mortality
https://pubmed.ncbi.nlm.nih.gov/22371897/
WHO โ Physical Activity Guidelines
https://www.who.int/publications/i/item/9789240015128
Harvard โ VO2 max & cardiovascular fitness
https://www.health.harvard.edu/staying-healthy/what-is-vo2-max
NCBI โ Mitochondria and energy metabolism
https://www.ncbi.nlm.nih.gov/books/NBK22436/
NIH โ Exercise and mitochondrial function
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505200/
Tabata Protocol (original research)
https://pubmed.ncbi.nlm.nih.gov/8897392/
Inigo San Millรกn โ Zone 2 & metabolic health (research overview)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8915572/
๐ Connect with Body Evolution
๐ Website
๐ Linktree
https://linktr.ee/body_evolution
Follow us, join the conversation, and continue evolving with us.
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Transcript
Podcast Introduction and Host Background
00:00:03
Speaker
Welcome to a space for movement, mindset, and sustainable rhythm. This is Body Evolution.
00:00:13
Speaker
Hi, welcome to the Body Evolution podcast, where health becomes simple, sustainable, and human. Hi, I'm Corey Repp. And I am Eli Berenguer. And we break down fitness and nutrition, habits, and energy through one lens, what really actually works in real life.
Strength and Muscle Discussion Recap
00:00:33
Speaker
And in the the last episode, we were talking about strengths and muscle and why building a strong body is one of the best investments you can make for long-term health and for longevity.
Endurance and Energy Focus
00:00:47
Speaker
But today we're going to continue this discussion about this pillar of fitness, but from a different angle, not focusing on the strengths, but focusing on endurance and energy.
00:01:01
Speaker
Right, right. Because when we talk about movement in general, not just fitness, but movement in general, you know the best exercise for your health is is probably not about intense workouts or even complicated training plans. It's about just moving in general and just something simple as walking and in the energy systems that we that we stimulate and how it works for us.
Importance of Simple Movements in Health Science
00:01:25
Speaker
So as we get into this, Let me ask you a question. Why do you think it's, it's, why do you think the simple movements like walking and things like that become a major focus in now modern health science versus all these workouts and everything else? Why is walking now a bigger focus lately?
00:01:46
Speaker
Well, as we were talking in, in last episode about movement and strength, walking is the main fundamental the mental of humans, it's like for moving around. And as we've talked in the past, we were walking so long distances in the past and we were hunting and doing, recollecting food and looking for water. So our bodies have been built for moving and moving and and and keep walking is like the most simple thing, but that's we were built for. And
00:02:24
Speaker
Lately, all these ah science have been doing this research that they found that aerobic fitness and the metabolic health are very important, but it's about these small things, about movement and walking.
Modern Lifestyles vs. Natural Movements
00:02:41
Speaker
And we have evolved for this. We evolved to frequently move through the days. And these days, the big problem, we're talking about we should not be talking about walking, but we have to.
00:02:55
Speaker
Why? Because we have sedentary lifestyles that they have this drop, all this natural rhythm of the body and this natural way of living that we have in the past for all the commodities we have these days. So walking and like movement, like picking something, pushing something, like very like things, they really,
00:03:19
Speaker
her help ah to restore and keep our activity levels in a good position, in a good level.
Walking and Longevity: The Science
00:03:27
Speaker
That is the natural way will be for the body. So the aerobic capacity is one of the strongest predictors too of longevity. If you mix them with muscle and strength, moving around is so important for our metabolic health. So There are simple things that we can relate. Even for nutrition, if you have issues with pre-diabetes or insulin issues, one of the best things you can do is just go for a walk after a meal. Like go walking, you have a meal, and instead of going for the nap, sometimes we have to take the nap, but
00:04:05
Speaker
or instead of just sitting down and relaxed, you can just go for a small walk of 10 minutes and it will help you regulate all those spikes of insulin, the glucose levels, and it will help even to their digestion, not to go do hard work, just a gentle walk around. And even these activity levels will improve your sleep cycles because you are spending in a very gentle way energy through the day. And if you are going to the work for sure you're getting in some sun and a little bit of air, fresh air. So it's so important these days. And we have missed that natural rhythm that we were built up. And here we have some studies that have show how low intensity activities, not just to make isolated workouts. This low intensity activity is very important. So today we
00:05:04
Speaker
walk like 3,000, 4,000 steps, a bearage. There's people who even walk less. And in the traditional, we were talking another episode, is that we do 12,000, 18,000, 20,000 steps a day. That was like the normal lifestyle. And these studies that they have done, we have done one of meta-analysis from the Lancet Public Health Fund that Around 8,000 steps is associated with a 50% lower mortality risk compared with roughly 4,000 steps. So imagine going just increasing from 4,000 to 8,000 steps will reduce 50% of risk of mortality.
00:05:53
Speaker
And the research says with NEAT that it's so important that non-exercise activity thermogenesis will boost while you keep on doing this activity. So you're burning more calories.
Understanding NEAT and Daily Calorie Burn
00:06:05
Speaker
And these days we know that we are getting a lot of fat of our processed foods and the way we are eating and sedentary. So it's so important to keep this.
00:06:15
Speaker
And we have this kind of myth, no, that only formal and intense workouts will help you to really count this. And daily movement is so important. I don't know, what do you think about this? Right, right. Exactly. I mean, it's, it's, it's great that you talk about the neat, the non-exercise thermogenesis, that, that, that bank of calories in our, in, in terms of what we burn every day that people don't really calculate and they don't think about either. i
00:06:46
Speaker
Here's what, you know, my basal metabolic rate is that is like how many, how many calories I'm just going to burn just from living. And then, then they say, okay, then I do this much exercise and that's my calorie bank.
00:06:58
Speaker
but where people really vary in a big way without even noticing it is that NEAT, that non-exercise activity thermogenesis, which is just saying, how many calories do I burn just from normal moving around every day? And some people it's just, it's just because they're jittery and they're just always bouncing around, a little things like that. And they just end up burning a lot more calories in in some total over a week than a person who is just sort of chill, right? And you don't That's not exercise. that's and People aren't even thinking about that stuff. and so And that's where just walking the steps just counts so much. Just get up and move your body. And that 3,000 to 4,000 steps, that average is just not that much movement.
00:07:39
Speaker
And if you just bump that up to 8,000 steps a day, it seems like people are like, how many steps is that? How long is that going to take me? That's just ah a total of a couple of miles walking all day, and which isn't that much. and And it's just like making sure you're getting out and taking a couple walks like like after meals, getting that stuff started, getting that that metabolism moving. metabolism Metabolism is just a different word for how your body makes energy.
00:08:05
Speaker
And so if you if you use that food for energy now right away after a meal, then your your body's not trying to figure out what to do with it. That's that's basically the the simple way of looking at stimulating your metabolism. It's like using energy. That's all it is. And so it's really good stuff.
00:08:25
Speaker
Yeah. Yeah, it's it's beautiful because it's like triggering the natural system. Just, hey, what is all this energy coming from? For what?
00:08:35
Speaker
The body is like, for what? Oh, okay, we're gonna do a walk. So it regulates and it adapts and it will send that right signals to the body where to put this energy, now'll put it into the muscles, to improving the metabolic rate and everything. So
VO2 Max: Key to Aerobic Capacity
00:08:51
Speaker
that's so important. But that brings me to another point and is to understand if you can give us a perspective of how to understand What happens inside the body when we are trying to build endurance?
00:09:06
Speaker
Right. And I'm not going to get too technical heal it here, but it it is important to understand basically how our body works when we talk about what aerobic capacity is. Like in people, you hear the word VO2 max, you hear aerobic capacity, you hear low intensity aerobic work, you hear zone two, zone fours, all that kind of stuff. And so let's let's go into just a little bit about what that means. and so Aerobic capacity is basically how efficiently your body uses oxygen, like aerobic, meaning with oxygen.
00:09:41
Speaker
So how well do you just use oxygen? Because oxygen Along with the fat and other things is how our body produces energy. We need oxygen to live and that is energy production in the the cellular level uses the oxygen from your blood. And so how efficiently your body does that, that's your aerobic capacity. Some people, and there's these things in your cells called mitochondria and that produces the energy and within the cell and that the amount of mitochondria, the efficiency of the mitochondria ah the types of mitochondria and in the enzymes within your cell, all those little things are how efficiently your body uses that oxygen and the other fuels in your body, the fat and the and the ketones and the glucose in your blood, how efficiently your cells use those things for energy. But mainly when you talk about aerobic capacity, it's talking about the oxygen use. And so we practice that by challenging our cardiovascular vascular system. And then the VO2 max, which is another measurement of aerobic capacity, that is the maximum ah that you're able to use in any given time of oxygen. So it's about intensity more so. It's like, if I really had to sprint really long, how long before I'm completely out of breath? How long before I can't burn any more oxygen for energy? That is what VO2 max is. And that is something that,
00:11:08
Speaker
well, I don't ever have to do that. I'm not like a professional athlete. It is still ah a measure for it. It creates sort of a buffer for your body to in terms of your efficiency for using oxygen. So that's the maximum amount of energy a body can use during exercise. So the better the body uses oxygen, the more we can produce and sustain you know that kind of effort. And so that is just our ability to live, our ability to stay active, our ability to use our bodies. We just, the better we have expand that ability to use energy, the more the more capacity we have for in our lives for activity and for longevity throughout our life.
00:11:51
Speaker
um And so there's different things that so that we always want to talk about how these things relate to different pillars. And so nutrition in influences this whole thing just by talking about the available energy. So if you're eating the correct amount of carbs versus fats versus proteins and things like that, your body knows it's got the fuel to burn and and and the ability to use that energy in different ways, different mitochondrial density, the the different ways that your body burns the energy within each cell is is affected by the type of food and the way you you handle your diet as well.
00:12:31
Speaker
And, and always, as always sleeping, sleep and recovery. When our body makes these adaptations, if we're challenging our aerobic system or we're trying to make changes, our body only adapts when we let it rest and recover.
00:12:46
Speaker
Not when we're under stress or all tense, then our body doesn't adapt as well. Or when we're not getting enough good sleep. our body won't adapt as well and those things so all the all the adaptations we want to happen in our body all happen while we're resting while we're we have a regulated nervous system and so those things are very important um so how does this really affect our body? And in really, where is it?
00:13:13
Speaker
Where does it? What does it do in the in the long run? so why why do I want to hire VO2 max, for instance, and studies really show and there's been a lot of studies about aerobic capacity and longevity and things like that. so It's very strongly associated with lower mortality risk. And and you talked about that the meta study about the number of steps just going up to 8000 steps, 50% reduction of mortality risk. That's huge. And that's you know way more than blood pressure, that's way more than smoking even. I mean, just being active, it's so much more important than some of these measures that we know are ah great effects on our health. um And there's a a famous study from the Cooper Clinic that had 120,000 participants, so it's a very big study.
00:14:02
Speaker
Higher cardiorespiratory fitness dramatically reduces the risk of cardiovascular disease and death. So not only does it Well, I mean, it expands mortality because it reduces risk partially, but also because it promotes health. And so your longevity and your ability to use things for a long time, but it it waylays this the cardiovascular disease. It helps your blood vessels it be that much more healthy and and and resilient.
00:14:26
Speaker
And ah so the cardiovascular disease and death are very much lower. And we all kind of know that through just throughout our lives, healthier living, healthier living, better heart health, things like that. So you get a stronger heart muscle, you get better blood flow, you get all these things and a broader vascular system because when you have more demand for oxygen in your cells, your your vascular system proliferates, you get you get more micro vessels that deliver all that oxygen to bare areas in your body. so
00:14:59
Speaker
All of these things, you know, chiro-respiratory fitness is one of the strongest as as strength is a very strong predictor of lifespan. um VO2 max is really one of the most powerful powerful biomarkers of longevity. But also ah general aerobic capacity, which is ah a broader base, is is a strong predictor of of longevity as well.
00:15:23
Speaker
Yeah, and I love what you just said. And I just want to explain one part so people understand better this VO2 max. So when you are inhaling oxygen, when we are breathing, our lungs doesn't get 100% of what you inhale of oxygen.
00:15:43
Speaker
it gets a percentage, can be 50%, 20% of the oxygen are inhaling. And when we push hard to do like a sprint or something that we have to rush and we're doing in the bicycle or something that demands a lot of oxygen to our body. So, VO2 max is how much more than that normal breath when you are in that heart rate that is pumping heart and everything, help us oxygen, your body is able to, your lungs are able to absorb, to distribute into the muscles.
00:16:19
Speaker
Right. And it's so important to understand that because one of the aspects that happens is that ah when you improve your bio to max, it means you are absorbing more oxygen from that breath.
00:16:33
Speaker
So even you can keep ah your heart rate a little bit slower instead of going up because if it's very low the amount of oxygen coming in, your heart has to go harder to try to put that oxygen into the muscles. So the better you improve your VO2 max, you will see that when you push hard, your heart rate's going to keep a little bit more steady, a little bit more down because with each pump is putting more much oxygen into the body. So it's one of the things that helps to understand how this VO2max is important when you are trying to train for sprinting or something like that. And the way we breathe is so important too. So we should try to breathe as much as possible through our nose and not through our mouth. And the better you improve this, the easier is to keep a steady breathing by that nose. So It's very important, this oxygen system. I wanted to add that to understand. It is a good explanation. What you add there is basically saying how efficient our body uses the oxygen. both So our lungs get more efficient because we add this vascularity, of like the blood that goes to our the the blood system that goes to our lungs to get the oxygen.
00:17:53
Speaker
They add more little capillaries around each each part of your lungs to get more oxygen out of it. And then at the delivery end, and when it goes to say the muscles or other tissues in the body, there's more capillaries to deliver more oxygen. So you get that much more efficient your blood system. So you're, like you said, your blood doesn't have to pump as much because it's carrying more oxygen, more, more efficiently. Less a stress. Less stress. Exactly.
00:18:19
Speaker
Yeah. Beautiful. So where does this actual energy actually get made in the side the body? Like, okay we talked about delivering oxygen. I talked a little, bit I touched a little bit about it. So why don't you go a little bit deeper into how energy actually gets made in the body?
00:18:34
Speaker
So our production of energy comes from mitochondria. So mitochondria to understand that is a kind of bacteria that live with us in symbiosis. Okay. they are little organelles that they are in all our cells and we don't have one for each cell. We can have multiple mitochondria in each of the cells and they produce well a scientific term is ATP is the way they produce and this product product of creating the energy in these little organelles they produce some oxidation too in the process and to understand the more mitochondria we have is
00:19:17
Speaker
Let's say we have a factory and in this factory you need at least 100 people to make it work correctly. If you have 50 only working there, it means everyone is working double. So let's say that oxidation relates are being fatigued and being super a drain of energy because you're working too much.
00:19:41
Speaker
But when you produce more organelles in your cells of mitochondria, It's like, instead of having 50, you have 100 to work correctly. Or if you have 150, it means some of these workers have even three days, let's say, or they're working less capacity, so less oxidation will be affecting to the cells. So water mitochondria is very important for and endurance because the more mitochondria and density we have and we produce, as i was explaining, less stress you put on oxidation in the cells.
00:20:18
Speaker
So that factory will be working better and their workers wanna be much, much happier. So it's one way that we can improve this is by being active with the strengths, but with endurance training too, where it's about maybe getting into other zone, not only walking gently, but pushing a little bit harder and getting into zone two where your heart rate goes as slightly a little bit and pump more but all these mitochondria and all these a that we're producing on energy is going to help your metabolic a system work better. The rate is going to work better. You are bringing more energy and less stress into the body and they're going to be more effective. So it's
00:21:12
Speaker
It's gonna give you better production of energy. It's gonna create metabolic flexibility because we're talking about aerobic but there's another side that is when we need to do like some strength training. Usually you are not using too much the aoic but aerobic anaerobic energy and in this case when you we learn how to switch fast from one to another that's part of the metabolic flexibility and with time with this mitochondria it will create better endurance for your body so
00:21:53
Speaker
This has to be companion with nutrition, of course, and sleep, as we have been telling all the time. This always interacts. So we need a good nutrition to keep our mitochondria functioning well, and we need to rest. So we allow this process of, like we were talking about muscles that we need to rest. So there's repairmen in their tissues. We need to allow to to rest so it improve all the system of endurance and oxygen. And so we need always this balance between doing, moving and exercising and taking recovery. And recovery is not always only sleeping. So sleep is the major one, but there are other ways to recover. There are other techniques that we can talk in future episodes about how to recover in an active way. It's not only being inactive. so
00:22:47
Speaker
It's very important and science have tell us that all the mitochondria density is depending of 30 to 50% of our training will improve the mitochondria.
00:23:02
Speaker
Okay, so we can improve mitochondria by other ways like fasting and doing special nutrition and everything, but doing exercise, endurance training can increase 30 to 50% of the mitochondria.
00:23:17
Speaker
What will, as we were saying, is going to improve all these different areas of your of your system, of your metabolic flexibility, endurance, and capacity.
Zone 2 Training for Endurance
00:23:27
Speaker
And and this was a study that was from Inigo Sanmijan, and he studied a lot in zone two. So we're not talking even to sprint and run like crazy, but if you do two trainings around the week,
00:23:46
Speaker
about being in zone two, your mitochondrial function and fat metabolism are going to improve. So only and to understand zone two is when you walk slightly faster than usual, but you still can have a conversation. You can sing and everything, but you're working faster. You're not walking in a relaxed state. You're just pushing a little bit. So your heart rate goes a little bit higher. And that one is one of the best things we can do to improve our awareness of mitochondria. Yeah, we get into zone zone two a little bit more later in this episode. We've got some agenda items to to cover that as well. But one of the points that this kind of brings up, this is more for a a a more general colloquial look at this.
00:24:34
Speaker
People say, oh, I've got a, this person has a high metabolism. And what they're talking about right there is what you just talked about is the number of mitochondria and the and the metabolic diversity and metabolic flexibility that person has and is to say, okay, I can produce energy from fat and oxygen really easily. I can switch to using sugars or ketones, all of those things.
00:25:00
Speaker
That metabolic flexibility and the number of mitochondria just ready to fire off energy at any point, not being oxidized, not being overworked, not being overstressed.
00:25:12
Speaker
That means that person has more energy. That person is is burning more energy more consistently. It's a high metabolism. they're burning more calories, more consistency, because those mitochondria are working, burning up calories, burning up energy sources. And so and so that's what when we talk about a high metabolism, we're talking about exactly this, more mitochondria, better memobu metabolic flexibility, and it's something you can build. It's not just something you have or don't have.
00:25:43
Speaker
Yes. And now that we're talking about this is, Let's, let's please tell us exactly why walking is more powerful than people just can expect. Like what points we're talking about more energy and everything, but can you be more specific of what points are getting improved by just walking?
00:26:06
Speaker
It's, that's interesting. as About 10 years ago, it started getting popular for people to count steps. And I've always been into fitness and I'm like, oh, walking, counting steps, that's so below me.
00:26:18
Speaker
i like I was like, I was like, man, that's just walking. That's not really fitness. I do real fitness. You know, I play sports and I work out and I do high intensity stuff.
00:26:29
Speaker
But, Oh my God, I've learned so much since then. with the what How much walking can do for your health. And and not only for the untrained person is it the easiest, accessible, and most bang for your buck thing that you can do.
00:26:46
Speaker
But it's also adding so many health markers just by consistently walking, consistently moving my body. We've talked about, wow, just working out isn't enough. Sometimes I've thought that way in my life. It's like, if have I got a sedentary job? Oh, no big deal. I'm going to work out later.
00:27:01
Speaker
Or I'm going to, you know, do this or that, you know, on these isolated. No, but no. Getting up and walking, moving your body, there's so much. It stabilizes your blood sugar. It improves your digestion. Reduces stress hormones. It it handles all your hor hormonal balances that much better. Supports your fat metabolism because in that metabolic flexibility and burning fat and oxygen because you're consistently just using that that system to for, you know, these longer bouts of, of aerobic training, aerobic work on your body and energy production. So, and it even can help recovery between workouts where you're, you know, it it gets that blood flowing through and it gets all those metabolites, all these little byproducts of burning the energy more intensely. You let those flow through the system and your body handles them. So, and it's just really accessible for everybody. Everybody, I mean, everybody, you know,
00:27:59
Speaker
Once you're a toddler and if you don't have ah and a physical disability, everybody walks, right? Everybody, this is what you do. This is, it's, everybody can walk. It's, its and it's very accessible. You just get out and do it. You can do it within your house. you i've I've gotten into the habit of whenever there's something to do in a different part of my house,
00:28:18
Speaker
Okay, more up opportunity for more steps. Not like, oh no, I got to go back and do this and back to this. It's like, no, I want to get more steps in anyway. I'm just going to do all that walking in my house. No big deal. And that adds up. um it's it's It's low impact. So it's not going to be hard on your body. you can't you You're not going to overdo the walking unless you're walking 10 plus miles a day or something, ah you're it's not as stressful for the body. Our bodies are made to do this for over long periods of time. Our bodies are made to walk walk pretty good distances. And so it's not something that's gonna beat your body up. It's not something you require extra recovery from. We talk about rest and recovery, but when you do something so so low stress as walking, your body doesn't really need much recovery from that. Just getting good night's sleep.
00:29:08
Speaker
You can walk all day, get a good night's sleep, walk all day. Not a real big deal. So is always moving. Frequent low intensity trumps infrequent high intensity all day. It's really...
00:29:23
Speaker
uh, I, I, it's ideal to combine them. But if, if I was going to choose between the two, get up and walk versus working out three times a week, you know, walking consistently every day is so much better for your health and longevity and, and how you feel and your energy systems and everything else.
00:29:41
Speaker
okay I love it. I love what you're saying. And I wanted to mention one part of all this system. When you were talking about, how it improved the fat metabolism when it comes to fat, the metabolism, when it comes to fat, I was remembering that a lot of people doesn't understand what happened in our process of how we burn fat.
00:30:07
Speaker
And usually it's funny, but we lose the fat through our breathing. When we are breathing in, so we're we are using carbs, carbohydrates,
00:30:20
Speaker
And in the oxygen, we produce this into glucose, but the excess of this energy production and everything, when we exhale, are burning the fat, no? So that's one when we go to zone two, or we push a little bit harder, or just do long walks, we are improving that fat burning mechanism of the body.
00:30:44
Speaker
So it's really interesting how fat burning is related with how we breathe. Yeah, it's it's it's a cool that you think about, okay, where does that, when I burn fat and lose weight, where does that weight actually go?
00:30:59
Speaker
It's not all turning into energy, that E equals MC squared. um that's That's not how how we actually lose weight because that's that's a minuscule amount because the actual matter turning into energy is is, you know, if actually a pound of fat turned into energy, it would be a nuclear explosion. I mean, that that's amount of energy that if you actually just turned it all into energy, you would lose that kind of mass from your body. But like you said, there's byproducts of that fat burning process.
00:31:30
Speaker
that actually you're going out, you're breathing it out. That's how you that's how you lose weight, breathing it out, with which is that this is one of the coolest things that you learn when you learn about how these processes work is that you actually breathe out that fat loss. and And so like you said, that aerobic system, that always using that oxygen aerobic energy system is what actually burns that fat and actually lets you lose weight.
00:31:58
Speaker
Yeah. So, okay, we talked a little bit about zone two. So let's let's get a little deeper into it What is exactly is zone two and why is it why is that also a big talking point lately in health and longevity discussions?
00:32:14
Speaker
So as we were talking, there are benefits of just walking and being active during the day, but zone two is just likely pushing a little bit high that a little bit more intensity when you do the walking or in cycling, anything that just elevates a little bit your heart rate, just gently elevates. And it will help you to moderate and the aerobic intensity. and You can still hold, as I was explaining, it's going a little bit farther, but you still hold this conversation. You can still talk with a friend. You can still sing. Like you are not completely agitated, just it says slightly. And this breathing ah will be elevated but controlled.
00:33:08
Speaker
It's not like when you push really hard and you you are breathing very hard and very fast. This will just change the way you breathe slightly and you'll be controlling better your breathing system. And what is training this one too, it helps you to train your aerobic system.
00:33:27
Speaker
generally in the body. So as we were tying talking, absorbing the oxygen, distributing the oxygen into the muscles and different organs of our body. So it produces better energy efficiently. So it's it's teaching your body and it builds endurance without excessive stress to the body.
00:33:47
Speaker
So you're building endurance and you're helping your body to maintain a better endurance and go for longer time without the excessive stress when you do a sprints or something like that. So you don't need even like too much recovery a time for zone two exercise. And at the end, it's improved the fat oxidation as we were explaining before. You will burn a little bit more fat, the oxidative improves this system. It's gonna bring you more metabolic flexibility. It will increase in zone two, as we were saying, it will increase the mitochondrial function.
00:34:27
Speaker
And overall, it's going to improve the cardiovascular efficiency of your body. Less a stress for your heart, but you're bumping better the oxygen around. You're oxidizing better the fat. So it brings a lot, a lot of benefits. So we have to understand that zone 2 is really important. Like after walking, zone 2 is one of the things we should try to do more frequently because it will help in so many areas and it's easy, you don't have to push and anyone can try to put their heart rate in Zone 2.
00:35:06
Speaker
It's very easy. It doesn't matter in what position you are and everything. You can do it cycling. You can do it doing a little bit of even and you do a slightly jumping jacks or a still as small strength training but a little bit more intense instead of slow. You can improve. So you can get zone two in different areas in different ways but What we want to maintain is a good breathing pattern. So we control our breathing and we want to always keep ourself in check that we are in that part, that we're not super relaxed, but we're not going too intense, that we're entering zone three where it's a little bit more intense and it's gonna be harder for keep a conversation, and harder to sing or everything. So zone two is just slightly to move
00:36:01
Speaker
more than in a relaxed walking when you go to a park or something. And so it's a little bit more intentional. Yeah, it's a little more intentional and it's it's basically we're we're getting all the benefits of the of the regular just walking, just movement, right? is Which is kind of the use it or lose it kind of state of things.
00:36:21
Speaker
You're walking, you're using your whole body and you have all that you know fat oxidation, metabolic of mitochondrial function, things like that. There are some benefits to the walking and so there are the baseline benefits. What zone two but does is steps all that up.
00:36:35
Speaker
because it just adds that little bit of a challenge to your system that that forces a little bit more adaptation, right? So that's really what we're what we're getting into with the zone two. It's just a ah little bit of more intentional, a little bit more intensity to really challenge the system a little bit and really push those adaptations a little bit more.
00:36:54
Speaker
Okay, so now that we have been going through walking, zone two and everything, Corey, what someone can do in a simple way and a realistic way that is aligned with our lifestyles and everything, something realistic that they can start doing now that will help them to improve their endurance.
00:37:17
Speaker
Right. Yeah. it's It's not... something that you have to do constantly. Like we talked about every day or several times a day, get a walk in and movement. That's, that's part of, and, and what you can do is just boost up a few of those here and there to turn it to zone two sessions, basically two or three a week.
00:37:42
Speaker
at 30 to 45 minutes of time, just to just to get that consistent elevated heart rate, just to get it to be a challenge over a period of time. So, you know, if if you're doing a more intense walk or adding some weight to your body when you walk or getting on a bicycle and going a little bit faster and and getting your, just get that heart rate up, like you said, just a little bit up, but 30 to 45 minutes in a session will really do it. And it's that seems like a trial, but that's your sort of, that's your standard steady state cardio.
00:38:12
Speaker
know you get on a treadmill you go a little bit faster or you get on ah a bike or you just getting outside the best way to do it dancing you know just have fun doing it and anything you can do to have fun right i know you're dancer ellie you're the man um but so All of these things, rowing, hiking, easy jogging, you know some some kind of sports that you like that sort of keeps your heart rate up over a period of time. All of these things are really great.
00:38:38
Speaker
And if you do that two to three times a week, 30 to 45 minutes a time, that will really increase all of these functions, all that metabolic function, the fat burning, the increased metabolism, all those benefits will really we'll go with that kind of ah regimen.
00:38:58
Speaker
So you can just, you don't have to overcomplicate it. It can be simple. It's just keeping keeping that regular motion that you add to your life and in whatever way you do it, whatever way you enjoy it, and just adding a little bit of intensity once in a while, just just to get that up there. It doesn't have to, you don't have to kill yourself. It doesn't have to be,
00:39:19
Speaker
Like you said, you don't have to, you want to get up into that zone three, zone four all the time to where you're just like feeling like it it's torture. I used to think that running was torture because I always pushed myself. I was like, I was always competitive with myself. And so just going out for a jog was never a thing for me. It was just like,
00:39:37
Speaker
Well, I've got to try to make a good time. And so I was always up in that zone three, zone four, just struggling through it. You don't have to struggle through it to get the benefits of the zone two training. It's not a struggle. It's just adding that intensity. Like you said, you can still kind of hold the conversation. You can still maybe sing a song. It's just you're just breathing a little heavy through it, you know, and that's the way to do it.
00:39:58
Speaker
So,
00:40:01
Speaker
i We just talked about those going into zone three, zone four, where it does get a little bit a struggle. And those actually fit into a you know function as well. you You want to be able to push that. And we talked a little bit at the beginning of what VO2 max is. So where do the higher intensity workouts like high intensity interval training hit fit into the picture?
00:40:23
Speaker
So that's important because as you see, we we have been building like we have to walk. then some too, a little bit more intensity to keep, but where you're still not stressing enough the body and everything. So this will improve a lot of areas of your metabolism, your energy production, your hormones, air balance and everything. But it's good.
00:40:48
Speaker
And weu we have built this body from evolution, we need some moments of higher intensity. So in the past, our ancestors, that higher intensity were coming when they were in danger.
00:41:04
Speaker
There was an animal around, something was happening and you needed to run. or hey, someone is gonna fall, we have to run. Like you need those moments to be able to put your body into high intensity, but it should not go like super high in keeping yourself. Like one of the things is marathons and all this, It's good to be steady. You cannot maintain a super high intensity for one hour. It's something that is for a few seconds, for a few minutes that you can do it. So Zone 3 and Zone 4 have a lot of benefits and there are different ways to train it.
00:41:45
Speaker
But one of my favorites is HIIT. Why? Because you have a good ROI. You have a good return of investment of your time to improve your body.
00:41:56
Speaker
Okay? And One of the major things of high intensity, like when we were talking about muscle, we want to overload. So we want to challenge our muscles to grow a little bit and the same we want in our cardiovascular. So you are creating a little bit of challenge to your cardiovascular system for a small amount of period of time.
00:42:19
Speaker
That will help you to increase your VO2 max, especially your VO2 max. So when we need it, your body is good to allocate that oxygen into the muscles. So it's creating higher metabolic demand in that high intensity workout. And what is important to understand is that this one, when you're in zone three and four, you cannot have a conversation because if you begin to talk, you you are not gonna keep. So it's important to keep your breathing steady as much as possible, as we were saying before, breathing by the nose, keeping a little bit pushing hard.
00:42:56
Speaker
What is the difference? So in Zone 2, you have two, three sessions a week is great. With Zone 3 and 4, it could be between one two sessions max a week. is because it's very stressful for the body and we have to recover. So one session is really good, two is amazing. Even one every two weeks can be good, but we have to understand that we're bringing a lot of intensity that will create a lot of excessive stress load. So we need from these ones, we really need to recover. So when we're talking about ah a heat, we are talking about short
00:43:40
Speaker
intervalent periods of intensity okay this kind of training we can do Tabata I love Tabata we can do sprints we can do cycling in which one you're gonna push really hard for a period of 10 seconds 20 seconds 30 seconds depending on your capacity and then you will low down and you will allow your heart rate to recover to a little bit base point and then you will push again.
00:44:09
Speaker
So this kind of trainings, they can be done in 10 minutes, in 15 max, even in six minutes, you can do a very high intensity workout that is gonna improve your whole body. So you have to invest a short period of time, it's a lot of demand. So when you run through the sprint, you run as fast as possible during 20 seconds, then maybe you walk for one minute or just stop and let your heart rate go down and then you repeat it and maybe you do this four or six times and that will increase a lot it can give you that same amount if someone goes for a fast jogging exercise or running for one hour two hours you can do that in just 10 minutes
00:44:58
Speaker
eight minutes six minutes you can improve your BOTO max too so I love this and when I was explaining Tabata the thing is that in Tabata you are training your muscles so Tabata will be the same intensity but doing exercises like squats push-ups shoulder press pull-ups but in a high intensity way where you push really hard for a period of maybe around 10 seconds super hard as much as possible you can do in 10 seconds and then you rest 20 seconds or if you are in a higher position you can push as hard as possible 20 seconds and then rest 10 seconds so this one is nice because you're going to be training your muscles at the same time that you're training your cardiovascular system So I love Tabata because you can mix different exercises, you can combine different. It's true that if you choose only two exercises,
00:45:56
Speaker
Round two or three, they begin to be very demanding. So sometimes combining five, six, eight different exercises and doing these very high intensity moments are really, really cool. And you're working your muscles, you're working the endurance, you're working your VO2 max and improving all your metabolic system. And it's really,
00:46:21
Speaker
It can be joyful. You can do it in a playful way with a friend. Hey, let's do, let's see how much I can push harder than you. And it's, we're talking about six minutes. over pretty quickly with the Tobias. It's intense, but it's like, oh that was all. It's done. All right, cool. Yeah. Yeah. Four minutes, six minutes, you're done. You can push. So it will be depending for a beginner one. I will say push for four minutes or six minutes, you know, and you do each minute will be around two rounds. If you do the 20 seconds, 10 seconds, 20 seconds, 10 seconds, it's two rounds per minute. So in four minutes, you have done several rounds and you will feel in your muscles, but you will see your heart rate is bumping like crazy. And it's fun and it's short.
00:47:09
Speaker
So some people say like, oh, to improve my bio to max, do I have to go for a long one hour run or two hours run or something like that. No, you need six minutes, four minutes, eight, 10, 12. Trust me, if you can do 12 minutes of Tabata, you are in amazing shape because it's it's a but huge demand. So it's a bit of exercise.
00:47:34
Speaker
What do you can explain us more about this kind of zone three and zone four? Yeah. Another way to hit it is, intense sports and things like that. I mean, and, and.
00:47:49
Speaker
That is, I like, I play hockey, which is, is this by definition, high intensity interval training. It's, it's kind of like the way that I get to peak heart rate on almost every shift that I'm out there, but then you have that rest
High-Intensity Intervals in Sports
00:48:03
Speaker
in between, you know, that, you know, and so that is, it's a really, it's a really beneficial way, but like, uh, playing soccer, football, um, those are,
00:48:15
Speaker
periods of intensity of sprinting and then then jogging and waiting and so your heart rate gets way up and it comes down and up and it's a joyful natural way to push yourself into something that is a higher intensity so that's you know sports can be a good way to get into that zone three zone four uh as well without having to like get over that hump of, oh, geez, I need to push myself. I need to go into discomfort ah intentionally without the the side benefit of the joy. So if you can add the joy to it, all that much better, right? I love it. I love it because, as you say, a lot of sports unconsciously have this. If you play soccer, if you play American football, if you play play baseball, look baseball, there that you hit and you run like crazy and then
00:49:02
Speaker
you chill out and all these sports, as you can see, they have those moments of intensity and then lowering down. Intensity and then lowering down. So it's constantly hitting. And that's why a lot of athletes who do these sports, they have so much endurance because the way they play the match is always improving their B.O. to max capacity. So to resume until now, we talk like,
00:49:29
Speaker
there is a myth that we need to push always intensity because it's always better and push and push. No, we have been talking first, frequent easy movement, walking, an active lifestyle. Second, moderate aerobic training. Zone two, a little bit of push, gentle, third. And then occasionally we integrate high intensity training.
00:49:55
Speaker
But once we have seen this picture, I wanted to ask you, how can some people make walking and this cardio and all this we have been talking about, zone two, zone three, four, and just walking, making it more useful, engaging, and maybe easier to stick in our lifestyle?
00:50:16
Speaker
Right. Yeah. so There's a lot of variations we can do. It's like, okay, if you want to go for walks regularly and that's sort of your main function, how do how do you get better stimulus with just going for a walk, right?
00:50:29
Speaker
Well, you can go hiking, you know, where there's good hills. You can go, you know uphill. That'll get your, you know, heart rate up to is at least zone two for good decent periods of time. You can add weight to your...
00:50:43
Speaker
Hiking, or so people go backpacking or hiking with some weight. You call it rucking when you hike with some weight. I've got a weight vest that I use and when I walk my dog around the neighborhood. Just adds adds the calorie burn.
00:50:56
Speaker
It's an added benefit for that. it adds some intensity to your to your cardio demand. So, you know, heart rate gets up as though I get into zone two more easily that way. Yeah. And and again yeah that's again, it helps for posture. It helps for balance. It helps for... So, all of those things, you know, so walking with weight or rucking is really a popular trend these days because it's really an easy way to really boost up the benefits of taking a walk. and walking in nature, walking with with friends, do it socially. Those kind of things really are a way to fit it into your life and make it a joyful experience.
00:51:36
Speaker
You get into nature walks and hikes and and you get to that's... So many more benefits mentally and emotionally, which benefits are our body health as well. Other pillar pillars of health, just getting in touch with nature or being social.
00:51:52
Speaker
another Other aspect of good mental and emotional health, which ah affects our health greatly, those those pillars can be hit at the same time and combined and make this just a ah really good way to boost your overall health, your overall ability to deal with stress. And and so doing it with friends, being social, ah dancing, we just talked, we talked about dancing a little earlier. That's it in sports, being joyful, being social, enjoying what you're doing while you're being active.
00:52:27
Speaker
helps maintain your ability to continue doing it. It's not a bummer to do this stuff. It doesn't take that much force. It doesn't take the willpower. And you're gaining the other benefits of the mental and emotional wellness and that nervous system regulation that is so beneficial to our health.
00:52:45
Speaker
And I love what you say because this kind of concept of social walks. So usually when we meet people, who always, hey, let's go to this cafe, to this bar.
00:52:56
Speaker
to your house and we sit down to talk. What about if sometimes we just change it? Let's go for a walk while we talk. And it's is as simple as that. isn let's Let's go for a walk and we talk in the meanwhile and maybe we go to buy something. Hey, I need to do my grocery instead of sitting down in the couch at home. Hey, can you come with me to the grocery? And in the meanwhile, we catch up and we talk about things. and you go walking, you know? So social walks is a beautiful way to integrate this in our daily life. And as you were saying, hiking, you can go hiking in a social environment with some friends. And it's so easy at the end. Sometimes we put the limitation of time, but sometimes, hey, I need to do these four things. I need to do some shopping, buying some groceries and doing this.
00:53:47
Speaker
Maybe I can call a friend and if they have the free time, hey, do you want to come with me? In the meanwhile, we are going to work a lot and we're going to be socializing and connecting. So we're making of a talk something very healthy for our body very easily.
00:54:02
Speaker
Yeah, exactly. And I mean, is there are there other ways that this really works? regular movement can become part of your lifestyle rather than just calling it exercise? Are are there other other ways that we can look at that to make it part of our daily rhythm?
00:54:20
Speaker
So, yes. ah So we have to understand that healthy people is not about just doing workouts. We have seen parameters that they have shown us, like the blue zones and all these areas.
00:54:38
Speaker
what you can see is very important, the social part, very important, the food that we eat, but the lifestyle they have on being active. Like these blue zones where they were showing these places in Italy and these islands and everything. What you can see of these ah people with 90 years, 100, doing these long walks to get to the bar of the town, to talk with their friends, you know, like just that. They were doing maybe up the hill and maybe they walked two kilometers, three kilometers, four kilometers. And they're 90 years old and they're doing this movement. So it's to create a lifestyle where you begin to do little changes.
00:55:23
Speaker
You go to the grocery in your car because it's far away. Okay, but don't park next to the door. Park farther. So you have to walk a little bit more. ah You have the elevator at home. Okay, sometimes take the stairs.
00:55:40
Speaker
Just sometimes. It doesn't have to be daily. you do it daily, perfect. But if sometimes you take the stairs going up, ah just in that moment, you're going to go into zone two, very rapidly, going up the stairs. So what we are aiming is to create a lifestyle where we become more active.
00:56:00
Speaker
Even if you tell me, Elliot, I don't have time. I really, i I don't have time. I wake up, I have to take my children to the school, then I have to go to my work. I barely have time to go do groceries and other stuff.
00:56:14
Speaker
How I can implement these cardiovascular systems into my daily life? Well, look, there is something called micro-workouts and you can implement them very easily in your job.
00:56:26
Speaker
If you have a sedentary lifestyle, how you can be more active include micro-workouts. So if you don't have the time to really do walks of half an hour, one hour a day, because your lifestyle doesn't allow it, your work doesn't allow it, there are other ways that you can do it. One of the ways is the micro workouts and how it works. Well, every hour, hour and a half that you're sitting down on work, to break that sedentary motion that your body's completely relaxed and everything, you want to break that, it's gonna help you in different areas, not only the health benefits we were talking about, but
00:57:00
Speaker
cognitive and mental it will wake you up it will energize your body you will take better decisions you will be more fresh you're not gonna be like entering a call maybe you have a zoom call you have some meeting and you're like I need a coffee if you just break up five minutes and do maybe some squats very intense like we were talking about Tabata. you do like a a small Tabata version, one minute, two minutes, you elevate your heart rate, you are improving that sedentary state. So it's a way to to improve your rhythm in that in the day. So you do maybe jumping jacks, then some squats, then some pushups. And that will already bring you a lot of energy and you will better, better mood.
00:57:47
Speaker
You will be engaging better energy. So, lifestyle when it comes to lifestyle we have to design and we cannot tell you exactly what to do because the lifestyle of each person is different and we are bio-individual beings so we have different ages we have different rhythms of life we have different responsibilities we have different kind of life if i tell you hey go to the sun every morning but it's winter and there is no sun, how can improve? There are so many ways to improve this. So we have to break the pattern that I don't have time. It's our biggest thing always. And what we want to do is break that pattern out.
00:58:35
Speaker
We can look for alternative. So as always, walking instead of sitting when it's possible. Maybe even you can be If you're lucky and you have the money, you can buy a stationary bike with a desktop. So when you're working, sitting down and doing Zooms, you are cycling or you have a treadmill and you do the same. Those walking treadmills that fit under people's desks. Yes. and And you can be walking while you are having that conversation in a Zoom call. so
00:59:05
Speaker
I don't have time, you can integrate these methodologies that are going, like let's say it's like biohacking things, but it's just you are adding and changing these moments where you are sedentary into being active. Sometimes if you have in the desk, maybe you're working sitting down too many hours a day, buy something where you can elevate your screen and then you're working a little bit of the time standing up and combine them. Don't stay the whole day eight hours a static working and don't stay eight hours static sitting down. Just introduce some movements and it's so healthy to do this every hour, every 90 minutes to break the pattern of sedentarism. So you can do a the same. If you are in their job and you have, I have 10 minutes between these two calls and I have to prepare something, Maybe you can have five minutes where you go down the building and come up the stairs and then you sit down and prepare your meeting and you do a meeting. So there are many ways that we can introduce this. We were talking about social walking.
01:00:16
Speaker
Invite a friend, do a walk. We're talking with them. we can look for so many ways to include movement during the day that they don't have the demand that you need one hour, two hours, or three hours. You can do it in very short bursts of moment. But what we want to do, the real thing is daily movement, okay, and active lifestyle because it will improve one of the Worst thing is that this the stress regulation that we have. These days we have too much of stress and movement allows the body to keep down that, to regulate our stress. and
01:00:58
Speaker
Making light movements, picking up things, breaking that pattern. Look, if you are going to order food to a place where they bring it home, for example, and you're relaxed at home doing nothing while you wait the food to come, If the place is 15 minutes away walking, go walk there. You're gonna walk half an hour, 15 go, come back, and you have done a really good walk for the day. So there are many ways. that we can hack our lifestyle to to implement a movement and to get the all the benefits we're talking about.
01:01:37
Speaker
Metabolic flexibility, energy regulation, cardiovascular health, better resilience over time, gaining endurance, VO2 max, all these for free.
01:01:48
Speaker
You don't need a gym. You don't need to buy expensive material. You don't need weights. You don't need nothing. You can do it by yourself for free.
01:01:59
Speaker
So it's one of the best things. Very little time investment and very little energy investment, very little and extra money investment. Exactly. Yes. Yes. So we have been talking all these things and for all the audience, i want them to go, we want them to go with a better perspective of how they can integrate this, no? And how is,
01:02:25
Speaker
the the pyramid. We call it like a mini framework that is like a pyramid. So it's a simple way to understand how movement it is and how it's in the base of this pyramid and how it should happen the from most often to only occasionally. So you imagine this pyramid where we have the foundation.
01:02:51
Speaker
The foundation Can you tell us about the foundation of this pyramid? If a pyramid is talking about everything we've gone through in terms of these fitness categories, talked about you know strength fitness and in a different episode, and the and we talked about the audio cardiovascular fitness. like So how should we how do how do how do we place priorities, right? And and and so, like I said, the the base, the thing you have to include is And the thing you have to do most frequently is just what we just talked about so much as the daily movement.
01:03:23
Speaker
And that's the the the least investment you have to put in. But it's the the thing you have to incorporate most into your life. It has to be the most frequent but least intense. It's just getting up and moving. It's the walking. It's the standing. It's taking the stairs sometimes. It's just general movement. So that...
01:03:43
Speaker
is the most most important thing and the biggest thing and that's the base of this pyramid is just getting and moving. So health starts with that moving as often as possible, really.
01:03:57
Speaker
Beautiful. So after that, that is the foundation, it's the basic. That everyone should be aiming to do that daily.
01:04:08
Speaker
Then we have the next level of the pyramid and it will be, walking zone 2 so we will be incrementing slightly as we were explaining in zone 2 slightly our heart rate so we want a brisk walking we want to do some cycling some easy jogging some hiking going up the stairs we we just want to boost this and as we were saying if we do this for half an hour 45 minutes it's gonna be amazing for our body And you have to do it maybe two to three times a week.
01:04:47
Speaker
Okay? If you do that, you can do four or five because you don't need a lot of recovery from these exercises. So the second step is, please, at least two, three times a week, put your heart rate into zone two.
01:05:02
Speaker
Get there. Get that zone two. It's going to be so, so engaging for you. What about the next step? The next step up is and less frequently, but probably just as important for overall health and longevity is the strength training.
01:05:18
Speaker
And we didn't talk about that in this episode. we talked about that. Go check out our episode seven if you really want to look at the at muscle muscles and strength training and and what that benefit is for you. But that is a great benefit for your health, your longevity and your overall systems and energy.
01:05:34
Speaker
is strength straining. and And again, these are just basic movements, squats, pushes, pulls, and and just generally adding resistance to your motion and and challenging your muscles. And that only needs to be minimum like once once a week, but maybe up to three times a week, depending how you structure a program depending on what your goals are. But one to three times a week, a little less frequently than the zone two.
01:06:01
Speaker
So that's a little bit higher up in the pyramid. a little bit more intense intensity than zone two. And so that's where these, this, this pyramid builds from more frequency, lower intensity, add intensity, a little less frequency. And that's where we are. And tell us about the top of the pyramid. where What do we do for the top of the pyramid? So the top of the pyramid is the high intensity training. This is the peak, okay? And this one should be, as we say, one a week. One a week is really beneficial. You can do two, but no more than two because if body it's going to be too much stress on the body. So max two, I would say one is enough of this one. So here we had the heat or interval training in circuits. We have the springs. So here's when we do like the high intensity and once a week you can do it. So intensity works best when it sits in a strong basis and the strong basis is all the steps we did before.
01:07:08
Speaker
So to resume the daily movement is the foundation. that walking into zone two or pushing a little bit higher, it will be like the engine where we're going to improve our energy efficiency.
01:07:24
Speaker
Then we have in the step three that is similar to zone two, but is focused more in the in the muscles, that is strength training, that one that is gonna build the structure.
01:07:36
Speaker
And late is the hike intensity after that, that is the peak, no? to push it. So if you do all these sequence of this pyramid, you're going to be not just feeling great and super healthy, but you're going to be looking amazing too. It's going to make you feel powerful, cognitive and mental health is going to improve your mood, your metabolism, and you're going to be a machine of burning energy and moving around and it It's going to improve your sleep. It's going to improve everything.
01:08:14
Speaker
Yeah.
The Fitness Pyramid Explained
01:08:16
Speaker
So as we have gone through this pillar of health and fitness, we've learned that strength builds a capable body and in ah in a healthy, strong, stable body.
01:08:29
Speaker
Endurance builds the energetic body. it It helps that energy system. It helps us maintain and and build a high capacity for energy. So to get together between the strength and endurance, we have this great foundation for our lifelong health that's going to be to sustain us. And like you said, we didn't we didn't get into talking about aesthetics too much in this episode, but it's it's like all of these things the The byproduct is looking great.
01:09:01
Speaker
You know, it' it we're we talk about with this in the health structure, but most people come into the health world looking, just wanting to look better. and and and and But it's so much more about how a healthy body will look better regardless. And that's really what the aim and the focus needs to be on.
01:09:20
Speaker
Yes, it's true. A lot of people is coming in always, I want to lose weight. i go to I want to look better. I want to feel better. If we follow what we have been talking about, this pyramid and this daily movement, the sound to the end, doing this strength training and then time to time doing some high intensity, you will lose weight, you will feel much better and you will look much better.
01:09:49
Speaker
That's the truth. So really, if you like this conversation and it has helped you think about what is movement, walking, what are zone two, zone three, zone four, and how all this puzzle gets together. Well, if you have liked all this conversation, please follow our podcast, hit the button, or share it with someone that who may benefit from it. And do you think that is going to be beneficial for them? And yes, in next episodes, we will continue exploring these pillars of health and how they come together to support a strong and sustainable life.
01:10:31
Speaker
Exactly, exactly. and and And drop a comment in there. It helps one, the algorithm, so more people might be able to see this. And we'd love to hear from you. Give us, we'll give you, give us some feedback or ask us some questions, gives us more fodder of what what other things we can cover, what other topics of conversation and how we can help people. because That's what we're here for, to help people.
01:10:53
Speaker
live a better life. And we have some resources in our in the show description there. And we have our own coaching, which is accessible to everybody here. We're not we're not some like high level Tony Robbins level guy that you're never going to meet personally. If you, if you want to, if you want to see us for coaching, we're, we're available for that. So we have a body evolution program. It's a group program or individual program. If you'd prefer, uh, you can check it. you want to go deeper with us, uh, you can follow us on social media. All the links are below and in the show notes.
01:11:24
Speaker
So see you next episode. This is to this. See you.