Cardio, Clearly Defined

Cardio gets messy when everything that spikes heart rate gets labeled the same. We pull the confusion apart and make it simple: real cardio is cyclical, continuous movement using large muscle groups long enough to change how your heart and muscles move oxygen. From zone two walks to sprint intervals, we explain how each intensity shapes your heart differently—either increasing the volume it pumps per beat or the power it can generate on demand—and why the best plan blends low, moderate, and high intensity across your week.

We also get practical about measurement. Steps are a great starting point for more daily movement, but precise training needs accurate heart data. We compare wrist wearables, bicep bands, and chest straps, then show how to set up reliable heart rate zones so every session targets the right adaptation. You’ll learn why an 11-minute ramp and one-minute recovery test can reveal your cardiovascular readiness, what a strong heart-rate drop looks like, and how to use those numbers to fine-tune workouts and keep stress in check.

Inside our gym, we use Myzone to display live heart rates for safer, smarter coaching and launch baseline cardio tests for all clients. For those who want deeper insight, we introduce MOXY muscle oxygen testing to set zones based on real-time oxygen supply and demand in the working muscle—less noise, more signal. By the end, you’ll know how to design a weekly plan that pairs daily walks with strategic high-intensity efforts, how to track progress without guesswork, and how to build a heart that’s both powerful and efficient. Subscribe, share this with a training partner, and leave a review with your current cardio mix—we’ll feature our favorite routines next week.

Transcript

Defining Cardio Clearly

SPEAKER_00 0:00

Welcome back to the Better Fitness Podcast. Since it is February, that means it is heart month. So what better topic to talk about than cardio? So today we're just going to go down the list and basically define cardio, what it is and what it's not. Colin's going to go deeper into the science, maybe, maybe, see, see how long we have. And yeah, just talk about all things cardio. So first let's just quickly uh define it. So what is it? So I'll let Colin do most of the talking on this, but basically cardio is anything that is cyclical. Words are hard. Cyclical. So anything that you're doing um repetitively for a duration of time.

SPEAKER_01 1:01

Yeah, and I even have like a little definition here that I pulled from I forget where, but there's a citation and we'll drop it if anyone wants to see it. But um in some sources, they say cardiovascular exercises, regular physical activity using large muscle groups such as walking, running, or swimming, that produces cardiovascular adaptations that increase exercise capacity, endurance, and skeletal muscle strength. So you can think of things like running, walking, swimming that you would do, as Sarah said, cyclically. So you're taking one foot out to the next, you are one stroke out to the next when you're swimming, and it lasts 20, 30, 40 minutes, and you're getting sweaty and all that kind of stuff. So that's the general rule definition of cardio.

Heart Rate Isn’t Always Cardio

SPEAKER_01 1:54

When the fitness space, though, I think what gets confusing for people is when we start to do things and judge them as cardio based as perhaps the not the best parameters, like my heart rate increases. One of the most annoying things I ever hear is, oh, I have to keep my heart rate up during my lifting session to make it cardio.

SPEAKER_00 2:19

We get that a lot. A lot of our clients think that if they are rushing their sets, so they're not getting quality reps because they're rushing um and not getting the rest, that they think that that's also cardio, which is further from the truth. They're just getting their heart rate high. It's not quote unquote cardio, what cardio is supposed to be doing for the heart.

SPEAKER_01 2:39

Right. Because there's a lot of different things that make your heart rate go up. And it varies from emotional and psychological things to the temperature getting hot to different medications, to doing a bicep curl that's really heavy, and the heavy weight makes the muscle work so hard that it literally will squeeze itself and stop some blood flow for some time. And your brain goes, Oh no, I need to send more blood to that direction because for whatever reason it's stopped, because it doesn't see you doing the bicep curl. So you breathe a little harder, your heart rate increases in attempt to make these changes inside of you. But a bicep curl that is heavy is not going to change the way your heart works, not the way you intake oxygen, and not the way that blood and oxygen and energy is going to be transported from air to your lungs, to the muscle, and back and forth, which are these cardiovascular adaptations that we are looking for. And so I think a better definition that I'd like to add into that last one is a continuous and cyclical low to high intensity physical activity using moderate to large amounts of muscle mass and larger muscle groups. This is important because you can use that little muscle group like uh fingers or a bicep curl and influence heart rate, but there isn't enough muscle working to pump enough blood for enough time to actually make those heart level changes or the vein level changes or capillaries and things inside of our body. And a classic one's kind of like a burpee, where like you do burpees for five or 10 reps, and you're like, oh my god, my heart went up. Like, no, not cardio. Now, there are like CrossFit and Hyrox level athletes that can make some of these exercises into really close to being cardio because they're so fit

HIIT To Zone Two: Heart Adaptations

SPEAKER_01 4:46

that they can actually do it cyclically enough for enough time to get some of these things.

SPEAKER_00 4:52

Uh, that's probably not you, and that's probably not the people that we work with in our classes or let's talk about HIT for a second, like high intensity interval training. So, is how do you fit that into the cardio category? Because it's kind of like in the middle, right?

SPEAKER_01 5:11

It would be on the very uh, I would say on the most intense end. Um so in the realm of cardio, we have really, really intense things like hit, as in high intensity interval training, where you are doing something for a short amount of time. Let's say you're running for 10 seconds, resting for 10, 20, 30 seconds, and then repeating these runs for five or 10 minutes. At that point, because you're repeating it so much, and in the running, it's not using, it's using a lot of muscles, but not really a high intensity relative to like a heavy lunge, which would be the strength training version of running for the sake of the example. Um, this is going to get the heart moving, get things moving in more intense and powerful fashions. And so, how this influences the heart is it creates a stronger and a stiffer heart, which is going to be more powerful poor pump. So this heart can really squeeze blood quick and fast and can send blood where it needs to go quickly. As compared to, let's say, the very end spectrum on the other side is like zone one, zone two cardio, where you're at 50 to 60 percent of intensity, you're going for an uphill walk, cycle, a light jog, and you're going for like 30, 40, or 50 minutes. This longer duration stuff is going to create a heart, uh, a left ventricle for specifics, that can open up a little bigger and is going to pump a higher volume of blood per pump. So, again, on that sprint level side, you're gonna have a heart that can squeeze powerfully. And on this easier side, you're gonna have a heart that's a little bit more expansive and that can do more blood per pump, but maybe just not as powerfully. Um, this is influencing words like stroke volume and how much blood we can actually push per beat per minute, and so on and so forth. Um, and so hit does fall into cardio as long as it's using that cyclicalness, the low to moderate intensity and these larger muscle groups for relatively the right person. Um but it will change your body and your heart in ways that do cross over with the other stuff. But perhaps if you only did the high intensity things, you might be leaving some benefit on the table that you can get from going for a walk, going for cycling, or a light jog or something like that.

SPEAKER_00 8:04

So, how would you classify our shred

Intensity Tiers And Real Examples

SPEAKER_00 8:06

class?

SPEAKER_01 8:09

Shred is probably moderate to high intensity. Um, you know, it's all relative to the person. So if you're just beginning your fitness journey, it might feel like hit because you might feel like you're sweating a lot and panting. Um, and so for some of our members that have been here for five, six plus years, it probably boils down to about moderate, unless they really want to push themselves. Um, it's certainly not low intensity. You know, that might be the warm-up on the treadmill that you're doing and things like that. Um, but your shred class is going to definitely fall into the category of something more moderate to high intensity because you're doing things a little bit more intensely for shorter durations with the appropriate amount of rest that allows you to get through the you know 45 minutes to hour long class.

SPEAKER_00 8:57

Okay, so let's just break it down real quick. So we have three different levels. We have low intensity, we have moderate intensity, and we have high intensity. So examples of low intensity, we have your dog walking, like 30 to 60 minute walks, um, easy bike rides, light jogs, things in that nature. Um, and then moderate intensity, we have your um steady running. Um, so a little bit more than just a light jog sports practice. So if you're playing basketball, you know, at the rec center or whatever, and then circuits with movement. So I would classify our shred class as the circuits with movement, right? Yeah. Um, and then the high intensity, some examples of that, sprint intervals. Um, maybe you have seen people in the gym doing um assault bike intervals, um, hard rowing efforts and um fast hill climbs. So those are some examples of those different um tiers. And then, of course, the best cardio program includes a mix of all three of them. Because like like Colin said, you don't want to just do zone two cardio. Um, but then you also don't want to do just the high intensity stuff. You need a good mix of everything to be a well-rounded human being.

SPEAKER_01 10:26

And I think there's even some recommendations. So these recommendations

Weekly Guidelines And Smart Mixing

SPEAKER_01 10:33

come from the key guidelines for adults, physical activity guidelines for Americans, addition to Department of Health and Human Services. And this hasn't really changed in quite some time, but um, you're looking at two and a half to five hours of what they would call easy moderate, or one to two and a half hours a week of what they would term vigorous. And I'd say this kind of could get read into as A or B, granted, um, with the current health state of the US, anything, any anything would be better than than not. But I think if you're a well-rounded person, you want to be comprehensive with your cardio, you're gonna do both of them. So you're gonna try and get in some light, vigorous things. So, like daily go for a 20-minute walk or something, take your dog somewhere, and then once or twice a week, hop on the assault bike, take a fitness class to try and get your high heart rate a little higher, get your heart pumping a little harder. Um, and that's the thing you want to get consistently able to do week after week after week.

SPEAKER_00 11:47

Yeah.

Why Cardio Matters Beyond Strength

SPEAKER_00 11:48

So let's talk about more in depth about the why, like why cardio training is so important, why we need it. Um, and what would happen to the person that does no cardio but only comes into the gym to lift weights like four to five times a week.

SPEAKER_01 12:07

Sure. Um, I think what it kind of boils down to is going to be looking at the way that your heart is functioning. So if you are only lifting, you're getting maybe a little bit of that heart stiffening stuff. So the heart rate spikes a little bit when you're doing heavy squat or anything like that. And so the heart is trying to pump blood firmly, but we are not teaching the heart how to take its time and efficiently pump blood. Um, and so your heart only knows the stiff, firm, powerful, stressful scenario. And we want to teach your heart how to create this easy efficiency. And these things are reflected in people's um resting heart rate. So if you have a high resting heart rate, your heart that can only pump fast and powerfully is going to increase the heart because it has to pump faster to get that minimum amount of blood and energy to your body to do daily activity. Whereas if we do have a heart that has some more flexibility, some expansiveness in its valves, the heart does not have to beat as much to get the same amount of blood and energy to your body to do those activities. And thus our resting heart rate decreases, our stress can re reduce, and so on and so forth. There's also, you know, some minimum amount of time that our heart needs to learn how to pump blood through our system for those little highways in between lung and muscle and brain to become more efficient. So there are the veins and the arteries and the capillaries that act as highways and back roads connecting energy and oxygen from air to lung to muscle to brain. And we want those things to be really clean highways. We don't want them to look like 222, which is just ridiculous every time. You know, we want them nice and clean. Um, and there are delivery systems within those highways that we want to be used frequently so that they get good at knowing what they're doing. And so these are the molecules that help carry oxygen to our muscles, the molecules that help collect oxygen while they're in the muscle, enzymes to help facilitate these processes, and that everything goes efficiently. So if you are only lifting, you know, hey, better than nothing, great. You know, you're getting stronger, your tendons are healthy, your ligaments are doing good, your joints are moving, and that's great. Um, but we need blood circulation throughout our body, especially to our moving joints and you know, our brain and these other important organs, so that we function as a whole more efficiently and less stressfully to the body, you know, because ultimately the thing that kills people more these days than anything is just high stress that people can't get out of. And the underlying physiology is a really important factor in learning how to do that.

SPEAKER_00 15:14

Yeah. And high stress leads to all the things. It can lead to depression, heart disease, um, depression. I already said depression, depression, heart disease, um obesity, chronic illness, all those things. Um, because stress really plays a huge factor in our everyday. Um so yeah, do your cardio training, guys. Um let's talk about anything, anything more on that before we go on to like how to measure it?

SPEAKER_01 15:47

Not really.

SPEAKER_00 15:48

Okay. Um

Steps As A Simple Metric

SPEAKER_00 15:50

let's go into how to measure it. Um before we talk about like heart rate zones and heart rate straps and everything, let's talk about like steps, um, having a step goal and tracking your steps. How do you think, Colin, that plays into cardio? Because for me, um, those of you who don't know, I am a seasoned marathoner, I would like to think. Um, but I'm in a season right now where I'm not running. So because I'm not running, I've obviously noticed um a huge decline in my amount of steps each day. Um, I do wear a watch that tracks my steps. And just by looking at that number and seeing that number throughout the day, I have become more intentional with hopping on the treadmill and just making sure I get a 20 to 30 minute walk-in. I'm more intentional with taking my dog out for a walk, even though it's like 20 degrees outside. Um, so I think um wearing something that tracks your steps does kind of keep you mindful at like where you're at in a day, especially like if you are someone that has a desk job and you're sitting a lot, you can kind of see that, like, oh, okay, like I'm only at maybe 3,000 steps for the day. I better get up and get some movement in. So that's kind of like what I've been doing. How do you feel about like steps? Like, does do you think a step, like having a step goal, a daily step goal, help with like the cardio stuff?

SPEAKER_01 17:35

Yeah, I think steps were created as the metric that literally everyone can do. And there's been plenty of studies, I believe, that have you know looked at the 6,000 to 10,000 to 15,000 step goals across the thing. And I don't think they found that people that step that many times are incredibly unhealthy. So getting moving, irregardless of what you do, is better than not moving at all. And so I think it's where steps fundamentally work for everyone.

SPEAKER_00 18:13

Um I think like setting like a higher goal for yourself too, like kind of makes you like if you have a goal, for instance, of 10,000 steps, like like that like includes going out for a walk on the treadmill or out for a walk outside. So I think have like setting a high enough goal too.

unknown 18:35

Right.

SPEAKER_01 18:36

Um, where steps might fall short is someone, let's say you know you're back in your marathon training, to look at steps alone would not be a good marathon training. No, right, right, and so it does matter contextually. I think that's where it comes into the facts of understanding, you know, these intensity zones. And so if you want to add an extra layer to your health benefit, depending upon your goals, you know, start with steps or even you know, time of cardio. If you know you all you do is cycle and your watch doesn't pick that up of steps. I don't know. Um, and then the next layer would be can you low intensity step? Can you

Heart Rate Tech: Straps Vs Wrist

SPEAKER_01 19:16

high intensity step? Great. Then you start to split those up and understanding how much of that you're getting. And then as long as you're fitting roughly those guidelines and you're getting a couple hours here, a couple hours there, that's probably where the step goal should go once you're really good at just hitting five or 10,000 steps.

SPEAKER_00 19:37

Yeah. Yeah, I guess what I was just trying to say is like now, like because I'm not running right now, I'm like a normal human that doesn't like run 50 miles a week. Um, I notice that I have to work a little bit harder to get my movement in just by you know looking at where my steps are.

SPEAKER_01 19:56

Yeah, yeah, that's pretty telling of how we operate work-wise. And if you have any occupation and a busy life, if you don't have a fitness commitment, it gets really hard to do those things. I think for anyone, even if you're a couch person and you just go to the gym, why it's probably an amazing idea to sign up for something. Like sign up for a hike with friends once a month. You know, it doesn't have to be a marathon, but when you don't have an active goal based on activity, it gets really hard to kind of get these baselines in where those other activities kind of push you in the right direction because you want to be prepared for it. So I think it makes it a more low friction way of actually getting your health and wellness in. Yeah.

SPEAKER_00 20:56

Okay, so let's keep going with the um how to uh how to track your heart rate. Um so we'll go into heart rate zones and heart rate straps, heart rate monitors, all those things. Um so I'll let you take that one, Colin.

SPEAKER_01 21:18

Okay. So we talked about you know this light to moderate and then intense things. What does that mean though? Most heart rate intensity is going to be based off of your maximum heart rate. And so that is the highest amount of beats per minute your heart can sustain and get to. Um, there's an old way of measuring it. If it's off the top of my head, I think it's 220 minus your age is a theoretical um max heart rate tool, which has been proven useful for about 25% of the people. So actually it kind of sucks. Yeah, it doesn't really do anything. Um

Zones 1–5 And Programming

SPEAKER_01 22:04

button.

SPEAKER_00 22:05

I have definitely like gone over my quote unquote max heart rate based off of that.

SPEAKER_01 22:10

And so that being said, we would need something to actually measure our max heart rate. And that's where these tools come in from wrist wearables to heart rate straps to rings and kind of everything in between that has come about when it comes to our health monitoring systems. Um, some are better than others. If you are doing a physical activity that is anywhere in the neighborhood of like running, rowing, climbing, or anything like that, and you want the best stuff, the strap has to be worn around the chest. It is directly over the heart, collecting the electrical signal. There's no lag, there's no limbs to do math through and to get it wrong. But the it seems to be the closer you get to the heart, the better. So your second best option is going to be like a bicep band. Uh at AFC here, we like to use Myzone, and Myzone has the new switch, which gives you the option of popping it onto your arm or popping it off and putting onto your chest, and even have a wristwatch option too. Um, so that's kind of nice for the convenience of comfortability and where you want to go. If you are a wrist wearable wearer and you're wearing it for sleeping or like walking or kind of like daily activity, it's not bad. It actually is pretty good. Um, but it starts to lag and it starts to get the math wrong when you have to run sprints or run a marathon or row or do fitness. It can't handle the accuracy of trying to understand your heart rate that's coming from your chest and has to travel all the way through your arms because it's not necessarily measuring an electrical electrical signal, it's trying to do some algorithm math by detecting some blood flow underneath the sensor on your wrist. So wrist things are really good. But if, you know, to this day, I haven't seen information that would say otherwise that if you really want the most accurate information about your heart rate, currently resting heart rate and max heart rate testing, you should have something around your chest or at least at minimum around your arm, which is like the upper bicep just underneath your shoulder.

SPEAKER_00 24:31

Um what would you say to um now? This is kind of going into the running world, um, runners who don't have a chest strap and kind of look at their watch and their wrist-based heart rate, and they go off of like trends, meaning like their like the heart rate might not be like exact, but you can see like trends, meaning like you can kind of see how your heart rate reacts to um like an easy run versus like sprint intervals or like really hot weather just by kind of looking at the trends. I don't know what what do you know what I'm saying? I don't know another how to describe that.

SPEAKER_01 25:21

Yeah, I mean I think you know, rolling back to one of the sections on what changes heart rate. Um, there are so many different things that change heart rate that you would want something pretty sensitive to the measurement accurate, I think, to help you understand those trends and patterns. So if I know

Myzone In The Gym

SPEAKER_01 25:39

what I know now, I'm not using a wristwatch at all to tell me what to do or how to feel or how to identify these patterns. I would have something again, like at least around my arm or around my chest to kind of make that happen. Um, because a heart rate is such a sensitive measure already, to then measure it with something that is inaccurate by up to like 20 to 30 beats up or down in some studies. It isn't just it just isn't telling you any of the information that you want.

SPEAKER_00 26:12

Yeah.

SPEAKER_01 26:13

So yeah.

SPEAKER_00 26:14

And this is stuff that like I've seen on social media with like running influencers.

SPEAKER_01 26:19

So yeah, well, influencer doesn't mean influencer doesn't mean smart person.

SPEAKER_00 26:26

I mean I wear a chest strap when I when I run, or a chest strap, or now I have the Koros armband. So I wear one of the two when I run.

SPEAKER_01 26:34

So yeah, shout out Koros. Their armband is super comfy. Yeah, I like it.

SPEAKER_00 26:38

Yes. Um, okay. So we talked about the my uh the heart rate zone. So let's go into measuring.

SPEAKER_01 26:48

I can do a quick little on the zone. I feel like I didn't super clarify that.

SPEAKER_00 26:51

Um so once you use okay, the zone to actually one to five zones.

SPEAKER_01 26:55

So once you use the armband or chest trap to actually measure your max heart rate,

Testing Recovery And Health

SPEAKER_01 27:01

you can then just do simple math. So about 50 to 60 percent of that max. So let's say that your maximum heart rate is 100 beats per minute. That would be very unhealthy. But let's say at 50 to 60 beats in some activity, we can classify that roughly as zone one. And for every like 10% up from there, 60 to 70, 70 to 80, so forth, you can go to zone two, zone three, zone four, and zone five. Um, so using heart rate usually comes with a five-zone model that tells you roughly when you are doing something easy, which is about zone one, a little bit of zone two, something moderate, which is about zone two, zone three, and then things get intense in zone four and zone five. Zone five most accurately depicting like an all-out five to ten seconds sprint up a hill that you literally fall over when you're done, kind of thing. Um that helps you prescribe exercise based on goals. So if you have a goal of making your heart more efficient through the easy stuff, now you know exactly what beats per minute you need to be spending time in so that you're getting that goal. If you just wing it and use a wristwatch, you have no idea where you're at. Therefore, if you get mixed results, you shouldn't be surprised because you didn't put on the GPS accurately. You just, you know, drove through the night blind kind of thing. So those are the zones. They break down pretty simply like that via heart rate. Um, there's some deeper physiological zones if we look into some other metrics. Not to go through that maybe today, but heart rate zones.

SPEAKER_00 28:49

Yeah, and I think especially, you know, I'm a I'm a running coach as well as a personal trainer here at AFC. And um, most of my clients that I have um with running, they also wear a heart rate strap when they run. And just like seeing their trends and, you know, wearing the straps.

Advanced MOXY Testing

SPEAKER_00 29:14

I mean, there there's been one time and Colin knows this um that we caught with one of my clients like she just had like a super, super, super high heart rate, even just like the slowest and slowest of jog. Um, so we kind of caught that because obviously it's accurate because she was wearing the heart rate strap. Um, so that led her to, you know, go to the doctor and kind of get some tests and kind of figure what was going on. So it can um be a very useful tool in um catching some not so great things early before anything bad happens. Okay. So let's talk about um how we do cardio here at AFC. Let's talk about the my zones. Let's talk about what we're going to be offering soon.

SPEAKER_01 30:42

Um so at AFC, we have a system called MyZone, where you are using a technology that wraps around your chest or your heart or your wrist, and it is displayed onto TV screens. So whether we are working one-on-one with people in groups or in classes, all of our clients and coaches have access to visibly see whether or not our clients are working hard, whether they need to do their cardio a little harder. Um, but more importantly, we can kind of see where their baselines are, like if they're coming in and their resting heart rate is really high, or if they're doing a workout and we want them to

How To Get Started And Close

SPEAKER_01 31:18

recover, we can watch their heart rate drop down. And when their heart rate returns back to like a zone one or a zone two kind of thing, be like, okay, this person is probably ready for the next set. So we can kind of continue on that. And so it allows for a safer environment because we can accurately see when people are working too hard or if they're sick or if they're having a bad day, kind of thing. But it also allows for better programming and training because we can program based on that thing that they can see. So, hey, work a little harder, hey, rest a little bit, or instead of just rest until you feel ready, we can say, hey, rest until you see this on the screen, which helps us teach them what ready actually is and feels like.

SPEAKER_00 32:04

Um, do you want to talk about the um cardio testing that we have coming up soon that we're gonna be offering?

SPEAKER_01 32:12

Yeah. So if you sign up for personal training and small group trading, we have a baseline cardio test that Myzone runs through their app and will take you through a ramped up intensity test that's 11 minutes long. So for 10 minutes, you start off easy and then you work pretty hard. You then rest completely for one minute, and the myzone will measure how much your heart rate drops within that minute. So let's say we find that 100% or 100 beat per minute max again, and we rest. At minimum, after the minute, you should be down to 88 beats per minute, as a minimum of 12 beats per minute, is what we're looking for. Anything less is typically signs of a heart that is not healthy at all. Um, when more elite athletes have been studied, you can see resting one or one minute heart rate recoveries as large as 30 beats per minute. So we can drop there. And then in the two minutes, it's up to like 60, 65. And so a really healthy heart can recover really quickly. And we want the heart rate to be able to spike and drop. And this is the baseline myzone test that we're gonna be implementing with all of our clients. Um, and it kind of comes standard with coaching. If you want to then use that heart rate and beats per minute information, that's where grabbing the myzone chest strap or arm strap is gonna be really useful for your training. So that is not included with all of the personal training, except for maybe a premium training option in the future, near future. Um, but other than that, that is gonna be the baseline. There is gonna be then a premium cardiovascular testing in which we use a new tool called the MOXI. And without getting too massively deep, the MOXI will look actually at how well oxygen is moving through your muscles and setting new zones similar to heart rate zones, but these zones are called well no massive zone, but a zone that shows when you're warming up, a zone that shows when there's this even uh supply and demand and a sustainable workload, and then your final zone, which is where things get intense. And this is according to the muscle. And the beauty of this thing is because the muscle is not as sensitive as heart rate is to temperature and stress and this and that. It is, but heart rate is very erratic, where a muscle is gonna be more reliable on what it's telling you. So using this MOXI to look at the oxygen traveling through the muscle is a much better real-time indicator of effort level and assessment and training. And so the premium feature in that test is gonna be use of MOXI along with heart rate and other metrics. So you get this really pretty and comprehensive cardio profile that you get to use as your baseline. And then we're gonna use that to set up cardio programming and things like that, and then retesting to see if you've improved.

SPEAKER_00 35:38

Yeah. So if you are a member at AFC and you are interested in any of these tests, um, just let us know. We'd be more than happy to um perform them or implement them. Um, and then if you have any other questions on cardio or anything else you would like us to talk about um in terms of cardio, feel free to shoot us a message um on our Instagram page or Facebook page, Alliance uh Fitness Center. Um yeah, any final, any final thoughts, Colin?

SPEAKER_01 36:15

Nope. Get your steps in.

SPEAKER_00 36:18

Be intentional with your movement. And you need a good mixture of both strength training and cardio. I remember all types of cardio, just not hit or just not the zone two stuff. So a good, well rounded approach to everything. All right. Well, thank you guys for listening, and we will see you next time.