In this episode, Keith and Kati dive deep into the world of cardio, discussing everything from its benefits to common misconceptions.

- Whether you're a seasoned fitness enthusiast or just starting your journey, this episode is packed with valuable insights to help you understand how to incorporate cardio into your routine effectively.

What You'll Learn:

- The importance of cardio for heart health and overall fitness.

- How different types of cardio (steady-state, HIIT, and LISS) can benefit various fitness goals.

- The myths surrounding cardio and fat loss.

- Practical tips for incorporating cardio into your busy lifestyle.

- The role of nutrition in optimizing your cardio workouts.

- Personal experiences and anecdotes that relate to cardio and fitness.

Join the Conversation:We want to hear from you!

Share your thoughts on this episode, your favorite cardio workouts, and how you integrate them into your routine.

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Links Mentioned:- Keith's macro calculator: https://keithozmentfit.com/macro-calculator/

- Interval Timer App: https://apps.apple.com/us/app/interval-timer/id1610398390HIIT

Book your Evolt 360 scan at Spartan Smoothies!

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Elliptical Protocol for Increasing VO2 Max-

Warm-Up:- 5 minutes at easy pace (gradually increase effort to get your heart rate up)Main Set (Intervals):- and 25-30 seconds all-out sprint (90–95% of your maximum effort)- 90-120 seconds slow, easy recovery (barely moving, catch your breath)- Repeat for 8–10 roundsCool-Down:- 5 minutes very easy pace.

Why This Works:- True VO2 max training happens above 90% of your max heart rate.- Short 25-30s sprints force your body to adapt to delivering more oxygen.- Longer 90s-120s rests allow you to recover enough to hit every sprint hard.

Progression Tips:- Shorten rest times (e.g., 30s sprint / 60s recovery)- Increase number of intervals- Try 40 second sprints at 90–95% effort with 30-60s recovery.

Example Weekly Schedule:- 2-3 HIIT sessions per week (e.g., Tuesday and Friday)- Fill other days with lower-intensity cardio or resistance training- Focus on intensity during HIIT and recovery between sessions.

Quick Summary:Warm up, then perform 25-30s all-out sprint / 90-120s easy recovery for 8–10 rounds, 2-3x per week.

Follow Keith on Instagram: https://www.instagram.com/keithozment.fitcoaching?igsh=OTU0aGQzamZnaDh3

Follow Kati on Instagram: https://www.instagram.com/_katigainz?igsh=MXY5NXdlYmwzdnUybQ==