The Dr. Shannon Show
Whether it's a research-based solo episode, a detailed expert interview, or a casual coffee chat, you'll learn what is true (and what isn't) regarding fitness, nutrition, mental health, skincare, and more. Join Shannon Ritchey, Doctor of Physical Therapy, fitness trainer, and founder of Evlo Fitness, each Thursday and occasional Fridays for science-based tools to improve your health.
The Dr. Shannon Show
#178: Find Your Ideal Fitness Routine: Balancing Strength, Cardio, and Recovery for Optimal Results
In this episode, Shannon dives into the science of crafting a sustainable, effective fitness routine that delivers results without burning you out.
You'll learn:
🔹 The four essential "buckets" of exercise for total body transformation
🔹 How to customize your workout plan based on your unique needs and goals
🔹 The truth about hypertrophy, HIIT, and zone 2 cardio - and how to balance them all
🔹 Why recovery matters for results and how to improve recovery
🔹 Simple tests to measure your progress in strength, cardiovascular fitness, and recovery
Shannon gives you actionable strategies to:
✅ Build muscle and strength without living in the gym
✅ Boost your VO2 max and power for longevity
✅ Improve cardiovascular health without endless cardio
✅ Optimize recovery for faster gains and injury prevention
0:00: Introduction to the 4 essential “buckets” of exercise
4:11: Hypertrophy training
7:32: High intensity training
11:02: Zone 2 cardio
12:33: Recovery
19:20: Summary of the 4 buckets
21:00: How to customize your fitness routine
24:15: How to test if your fitness routine is working for you
32:45: Final thoughts
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