How We Would Implement More Cardio Into MAPS Aesthetic

Summary

In this fitness consultation, Zoe from DC seeks advice on incorporating cardio into her MAPS Aesthetic program. The trainer emphasizes the importance of tracking daily steps and suggests increasing them gradually to boost overall movement. They discuss Zoe's background in gymnastics and the potential for under-eating, which could counteract the benefits of added cardio. The trainer recommends focusing on walking and mobility work before introducing more intense cardio, ensuring that calorie intake aligns with increased activity levels. The conversation highlights the challenge of readjusting training intensity for former athletes and the importance of not overexerting oneself post-workout.

Takeaways

• 🏋️‍♀️ Zoe is on phase two of MAPS Aesthetic and questions whether to add cardio.
• 🤸‍♀️ She has a background in gymnastics and heavy lifting, including powerlifting.
• 💪 Her lifts have improved significantly, recovering from a severe accident involving her pelvis and back.
• 📏 Zoe doesn't weigh herself but feels stronger and tighter without significant visible changes.
• 🚶‍♀️ Her job is sedentary, limiting her daily steps; she walks her dogs but doesn't reach 10,000 steps.
• 📝 The suggestion is to first increase her daily steps gradually before adding any cardio.
• 🍽 Zoe eats intuitively and sometimes under-eats, which can hinder progress, especially if adding cardio.
• 🤕 Mobility issues are more pronounced in her upper body due to the accident.
• 🏃‍♂️ Adding steps and focusing on mobility work post-workout is recommended over immediate cardio.
• 📈 Future program suggestion is MAPS Performance for combined aesthetic and performance benefits.

Q & A

What is the main concern Zoe has about her current MAPS Aesthetic program?

Zoe is concerned that she might not be doing enough cardio in her Phase Two of the MAPS Aesthetic program.

What was Zoe's fitness history prior to starting the MAPS Aesthetic program?

Zoe has a background in gymnastics, powerlifting, and bodybuilding workouts. This is her first MAPS program.

How has Zoe's performance improved since starting the MAPS Aesthetic program?

Zoe has seen significant strength gains, such as being able to deadlift 225 pounds and squat nearly 200 pounds, which she hasn't done in years.

What physical limitations did Zoe experience due to a past accident?

Zoe had a severe accident that resulted in a broken pelvis and back, which required her to start her fitness journey over from scratch.

How does Zoe's current job affect her daily physical activity?

Zoe's job is sedentary, involving work with computers, and she doesn't take many steps daily, aside from walking with her dogs.

What advice was given to Zoe regarding increasing her daily steps?

The trainer suggested Zoe start tracking her steps and gradually increase them, aiming for about 10,000 steps a day.

Why is it important for Zoe to consider her calorie intake before adding more cardio?

Adding cardio while under-consuming calories can lead to muscle loss and hinder progress, so it's important to ensure adequate calorie intake first.

What is the trainer's suggestion for incorporating additional movement into Zoe's routine?

The trainer recommends building steps into Zoe's workouts, such as walking for 30 minutes post-workout, to increase daily movement.

What is the potential next program recommended for Zoe after MAPS Aesthetic?

The trainer suggests MAPS Performance as the next program for Zoe, which combines aesthetic benefits with performance and mobility.

What common issue do gymnasts face that was mentioned in the script?

Gymnasts often train through pain and have a high tolerance for intensity, which can make it challenging to appropriately train them, especially after a period of inactivity or injury.

What is the trainer's view on how gymnasts approach their workouts?

The trainer believes gymnasts are the 'kings and queens' of working through pain and often have chronic injuries they continue to train through.

How should Zoe feel after her workouts according to the trainer?

Zoe should feel like she has more in the tank after her workouts, indicating that she is not overexerting herself and is ready for more activity.