Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by special guest Alec Blenis to discuss what yogis should know about cardio.

Alec Blenis is a hybrid athlete, strength and conditioning coach, and science nerd. He holds a B.S. in physics from Georgia Tech and is a former professional obstacle course racer and ultrarunner (he’s completed over 50 ultras.) Alec is also the current world record holder in Murph, a CrossFit workout we discuss in the show. As a coach, he’s worked with everyone from endurance athletes to powerlifters, first responders, weekend warriors, and everyone in between.

Points of discussion include:

• How does Alec’s physics background inform his approach to athletic training?
• What is the cardiovascular system?
• Is heart rate always an accurate measure of actual exercise intensity?
• Does hot yoga require more metabolic demand (and therefore burn more calories) than room temperature yoga?
• What is “metabolic conditioning”? What is HIIT (high intensity interval training)?
• Can yoga be considered a form of cardio?
• How can we measure our own personal level of cardiovascular fitness?
• Which is a better predictor of mortality risk: cardiovascular fitness level or strength?
• How well do cardio activities, strength training, and yoga improve bone density?
• Is there an optimal dosage of cardiovascular stimulus beyond which it’s diminishing returns?
• Can cardio interfere with strength gains? (a.k.a. the interference effect)
• Which should you do first (in a single exercise session): strength training or cardio? What about strength training and yoga?
• Is light cardio a helpful form of recovery after strength training?
• Is “active recovery” helpful or important?
• What are good tips for people who practice yoga and strength train to start bringing cardio into their movement repertoire?
• What’s the minimum effective dosage of cardio?
• …And much more!

Resources mentioned in this episode:

Follow and learn from Alec on Instagram

Train with Alex in his Sex & Zombies program

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

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