Hey there, it’s Rob and Shannon! Welcome to another episode of the "Get Better, Not Older" podcast, where we share our insights to help you age gracefully and stay vibrant. In this episode, we're diving into the debate between cardio and strength training, and providing actionable steps to enhance your fitness journey.

We kick off by discussing the differences between sprint work and long-distance running. Rob shares his observations on how sprinting and weight lifting contribute to a healthier, more robust appearance compared to distance running, which often aims for minimal muscle mass.

Next, we explore the concept of Excess Post-Exercise Oxygen Consumption (EPOC). Rob explains how high-intensity interval training (HIIT) can boost metabolism and burn calories long after the workout is over. We also touch on the "One Minute Workout" from a professor at McMaster University, which shows the benefits of short, intense bursts of exercise.

Shannon emphasizes the critical role of protein in muscle building and maintenance. She provides guidelines for protein intake based on body weight and activity level, highlighting the importance of adequate protein consumption, especially for those looking to lose weight while gaining muscle.

We then outline actionable steps to enhance your fitness routine:

1. Protein Intake: Ensure you consume enough protein to support muscle growth and maintenance.
2. Daily Walking: Aim for 8,000-10,000 steps each day, preferably outdoors to get some sunlight.
3. Strength Training: Engage in vigorous strength training at least three times a week, focusing on multi-joint movements like pushing, pulling, and squatting.

We also discuss the importance of muscle strength for joint stability and recovery from injuries or conditions like osteoarthritis. Rob highlights how having a strong foundation of muscle can help you bounce back quicker from joint issues.

Join us in this episode as we provide you with the knowledge and practical steps to enhance your fitness and overall well-being. Remember, you’re not just getting older; you’re getting better!

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*ALL programs and protocols referenced, can be found at www.heydrrob.com

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