A physician buddy asked me whether the general population should focus on cardio or lifting — and I wanted to share my answer with you. In this solo cast, I break down why cardio and resistance training produce different adaptations, offer my go-to weekly framework for getting started, and talk about zone two training, high-intensity intervals, VO2 max assessments, and why compliance beats the perfect program every time. Plus, the Flexible Meathead Cardio Course is open for enrollment through Wednesday.

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Enroll in the Flexible Meathead Cardio course. Enrollment ends Wednesday, April 1, at midnight PST.

• https://miket.me/cardio

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 01:11 The Cardio vs Lifting Question
• 01:29 Research Case for Lifting
• 03:02 Short Answer Do Both
• 03:34 Context Matters and Zone 2
• 04:24 Compliance and Daily Steps
• 04:57 Can Lifting Improve Cardio
• 06:23 Simple Weekly Training Split
• 07:29 Adding HIIT for VO2
• 10:16 Assessing VO2 Max Baseline
• 12:13 Limits of Metcon for Cardio
• 14:14 Practical Template and Retesting
• 15:45 Zone 2 Nuance and Wrap Up

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us