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How to create a workout plan that works for YOU: Incorporating other types of exercise into your Evlo routine

By: Dr. Payton Busker, PT, DPT

Today we will answer the frequently asked question: “How can I incorporate (insert running, biking, HIIT, spin, etc) into my Evlo routine??”.

We will take a detailed look at the 6 different tracks we offer, how we coordinate muscle groups, specific suggestions for engaging in other forms of fitness as an Evlo member, and overall ideas to consider when mixing up your Evlo routine. 

Let’s dive in!

Our Programming 

Both the structure of our class tracks as well as our weekly programming is very intentional. Our goal at Evlo is to achieve muscle hypertrophy while avoiding overuse. Members can achieve this goal by following one of 6 track options:

  1. 3 days per week without cardio
  2. 3 days per week with cardio
  3. 4 days per week without cardio
  4. 4 days per week with cardio
  5. 5 days per week without cardio
  6. 5 days per week with cardio

Each track includes AT LEAST two rest days that we do not recommend skipping past! 

The “3 days...

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Running: why it's not my favorite form of exercise

Today, let’s talk about running. Running has been glorified in the fitness industry, and to be honest, I think it's over-glorified. I know this is a hot topic, and I don’t mean to offend anyone. I’ll try to meet you runners half-way with this podcast as much as I can. 

Today, I’ll talk about how to incorporate strength into your running routine if you don’t want to give up running, why I prefer walking to running from a mechanical and nervous system standpoint, why running to burn calories isn’t effective, and how running can affect your central nervous system, and potentially delay muscle growth. 

I want to start by saying that I have a certain bias against running. I’m not a huge fan of running. I think there are smarter ways to move your body that are less repetitive, and more beneficial to your cardiovascular system and muscular system. I’ll explain why in this podcast. However, I will say that I totally understand that...

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Steady state cardio vs. HIIT: how much of it do you do?

Now that we've covered both HIIT and steady-state cardio, let's go over the main differences between the two.

The difference between steady-state and HIIT is that a HIIT workout is where the individual exerts their max effort , which can't be sustained for a long time. Whereas steady-state cardio is a low-to-moderate effort that can be maintained for a longer period of time.

During HIIT, your heart rate is close to its max, maybe around 160 bpm, depending on who you are, and sustained for a brief amount of time, maybe 15-30 seconds. 

After that brief, intense bout, you recover for a short period of time and repeat. HIIT is pretty brutal, but the good part is, it's brief and time-effective. It has benefits, as I talked about in the last podcast. But it's not for everyone. If you are new to exercise, have cranky joints, hormone imbalances, etc., HIIT might not be your exercise of choice until you get those things under control. 

Additionally, if you HATE that type of...

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How too much HIIT can kill your progress

Many medical and sports groups suggest intense interval training shouldn’t be completed more than three times/week to avoid these negative metabolic side effects. And from a joint health perspective, I agree that HIIT should not be used more than a few times/week, if at all. 

So if we can only gain the benefits of HIIT 2 to 3 days a week, are we just sedentary on the other days? Should we train in different ways on the days where we aren’t working out intensely? 

Another study that looked at the benefits of short, intense exercise vs. longer, more gentle workouts provides us with another interesting finding. 

The study took overweight men, divided them into groups, and had them exercise on a bike for a different amount of time and intensity. 

Group 1 performed short, all-out workouts on the bike such as 30-second sprints with minimal rest in between. This group only exercised 3 days/week. 

Group 2 exercised more moderately: 30-40 min on the bike...

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How to exercise to improve insulin sensitivity

HIITing the Books

Over the next two weeks, I want to talk about cardio: what it is, how much you need, and, most importantly, how much is overkill and could be setting you back. 

Most people agree that cardio is anything where you elevate your heart rate. When I was looking at the formal definitions, most will say that this requires rhythmic, repetitive movement of your limbs. 

Because most people consider cardio as repetitive/rhythmic moments, when most people think of cardio, they think of activities such as running, cycling, and swimming. This is also why most people don’t include weight lifting when they think of cardio. 

Therefore, it’s commonly thought that you need to do both: lift the weights and add on the running or biking. 

But do you really? And if so, exactly how much should you do? 

These are the questions I want to address over the next couple of weeks. We’re going to talk about the benefits and risks of different dosages of...

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