The Dr. Shannon Show Body Recomposition Capsule #7: How to Do Cardio
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Jan 7, 2026 Discover the evolving role of cardio in body recomposition and why both cardio and strength training are essential. Learn about the complexities of calorie burning and why tracking calories from cardio can be misleading. Shannon provides guidelines for the ideal amount of cardio, emphasizing balance and avoiding burnout. Explore heart-rate zones and their impact on recovery, along with the efficiency of RE-HIT training. Finally, get insights on recognizing signs of overtraining and when to prioritize strength over cardio.
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Pair Cardio With Strength
- Do prioritize both cardio and strength training, since they provide different adaptations and support each other when dosed correctly.
- Balance cardio with strength so cardio helps performance and strength supports muscle growth for recomposition.
Calories Are More Complex Than They Seem
- Insight: Burning calories is complex and our scientific understanding is evolving with conflicting studies on compensation versus linear increases.
- Shannon suggests metabolic responses are individual and uncertain, so avoid overreliance on calorie math.
Stop Counting Exercise Calories
- Avoid tracking exercise calories because wearables and estimations often inflate burn and mislead food intake decisions.
- Focus on small calorie deficits and muscle-building rather than counting every calorie burned in workouts.