The Liz Moody Podcast

The Science Of Putting Together a Workout Routine To Hit YOUR Goals

26 snips
Jan 1, 2025
Guest
Shannon Ritchey
Dr. Shannon Ritchey, a physical therapist and founder of Evlo Fitness, tackles fitness myths and promotes science-backed workout strategies. She emphasizes the necessity of enjoying exercise and prioritizes strength training, especially for women in varying life stages like perimenopause and postpartum. The conversation covers the real meaning of muscle soreness, the connection between exercise and weight loss, and the effectiveness of fitness trackers. Shannon also dispels common misconceptions while encouraging a balanced and adaptable approach to fitness.
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ADVICE

Weekly Workout Structure Example

  • Structure a workout week: upper body Monday, lower body Tuesday, mixed Wednesday and Thursday, plus daily walks.
  • Consider adding ReHIT for VO2 max improvement.
ADVICE

Cardiovascular Zones Explained

  • Understand the five cardiovascular zones, each correlating to a different heart rate range.
  • Zone 2 (60-70% max HR) is good for recovery; zones 4 and 5 are high-intensity.
ADVICE

Workout Adjustments for Perimenopause

  • Perimenopausal women should consider slightly higher weight and lower reps due to decreased estrogen.
  • Focus on 15 reps or less, prioritizing training close to failure over high reps.
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