Welcome back to Fit Body Happy Joints. My name is Shannon. Today we are talking about higher intensity cardio. In the past two episodes we've been diving into the different cardio zones. In episode number 148 I started talking about zone 2 cardio which is becoming

increasingly popular. We talked about the pros and the cons if women need zone 2 cardio and how

resistance training can offer really a lot of the same

metabolic benefits that zone two cardio can. So go listen to that episode because

before you add hit or zone two cardio I think women really should get their

hypertrophy or muscle-building routine down first because hypertrophy training

or muscle building especially circuit training which is what we do in Evelo, is going to provide the bulk of the benefits of both hit and zone 2 cardio,

except it will have the huge added benefit of adding more lean mass or

skeletal mass to your body.

So that was 148 and then episode number 149

we talked about walking and zone 3 cardio and if walking is enough for cardio. We talked about the benefits of having

a walking routine and a hypertrophy routine really as your corner zone.

We also talked about why zone three cardio is the place

where most people kind of think is the most effective

because it's generally longer workouts that feel harder they generally burn more calories

you're sweating more you're breathing in and out through your mouth but these type of

workouts might not be affecting your metabolic flexibility as much as a hypertrophy routine so a muscle building routine or a zone cardio

zone to cardio workout this could be because zone three is a little higher intensity.

It's above that zone 2, your heart's beating faster,

you are working harder, but that type of cardio is using a different using different fuel sources to power you.

So it's no longer stimulating as many type 1 muscle fibers, which the type 1 muscle fibers house most of the mitochondria, and therefore

will have the biggest impact on your metabolic flexibility. This zone three cardio is where

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