What Yogis Should Know About Cardio

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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