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Cardio Coach Coaches Well to Fitness Enthusiasts

In a blog post I wrote a few months ago entitled Peas in a Podcast, I discussed the importance of personal trainers needing to screen fitness podcasts prior to recommending them to their clients. I stressed the fact that fitness consumers are not complementing their personal training sessions with podcasts. They are replacing them. I suggested it might be wise for PTs to be familiar with the podcasts that exist so (at the very least) they are resourceful when recommending those that best suit the needs of their clients.

I connected with Sean O’Malley, creator of Cardio Coach via email. He wrote to thank me for including Cardio Coach in an article I co-wrote for IDEA Health & Fitness called Could You Be A CyberTrainer? In his response, Sean was kind enough to offer me a few of his podcasts so I can give a listen and report back.

I usually score podcasts under two categories: exercise science (what are the physiological demands of the workout, are there any contraindicated moves, etc.) and exercise adherence (what features lead to continued subscriptions, what techniques from health behavior change models are applied, how are cues articulated, etc.). I don’t spend too much time dissecting the physiological impact of a workout unless there is a major discrepancy in this area. The biggest problem in our country is not trying a workout, it’s maintaining one. So my reviews tend to be heavier on adherence-side.

Exercise Science: The podcasts are physiologically sound. Nothing is asked of you that seems too extreme or overly risky. In other words, you’re in good hands with Sean. Cardio Coach programs are coupled with an intensity guide, based on a 4-level perceived exertion chart (or heart rate training zone), which makes each workout relevant to any participant, regardless of their fitness level.

I chose to workout to Volume 1 and selected the treadmill as my cardio equipment. Although Sean coaches you through the different challenges, it takes a few times before you get the hang of it. It took me about 3 different attempts before I was able to adapt my workout and get it “Just right!” I felt like Goldilocks in the story of the Three Bears. But once you figure what works for you, the workout is a total blast!

Below is a visual representation of my workout based on my own heart rate response. You can clearly see the 3 distinct challenges with the recovery periods in between.
Challenge #1: Six 20-second hills (at Level 3) with 40 seconds rest in between.
Challenge #2: Three sprints (at Level 3)
Challenge #3: Three minute fast hill (at Level 3) with a 20-second effort to finish (Level 4)

I took an additional 5 minutes at the end because prefer a longer cool down (hence the 40-minute workout). But I enjoyed that extra time listening to “coaches notes” at the end of the workout.

(click on picture for larger view)

Exercise Adherence: For the fitness enthusiast and even for athletes, these workouts are tremendously exciting and motivating! I, like most people, enjoy a good challenge and Sean definitely delivers the extra push that I need. Sean’s charisma certainly comes through in his coaching. He’s got a great presence throughout the workout and does more than just cue the drills. He takes the time to educate and explain each challenge to prepare you for your best performance. I only wish there was more of that! I prefer Cardio Coach over other fitness podcasts because I know I’ll get a great workout and my efforts will pay off in the end.

But this review is not about me or my own fitness benefits. It’s about the 76% of the population who isn’t meeting the 30 minutes of physical activity per day. It’s about the sedentary folks who would rather sit at home than go to the gym - let alone, workout on a cardio machine. And I’m always curious to find out what it takes to get those individuals up and moving.

Cardio Coach workouts claim to cater to everyone - and physiologically, they do - zone training is an effective way to adapt any program design to an individual’s fitness levels. But psychologically, Cardio Coach only caters to the fitness enthusiast or athlete. The motivational cues for those already going to the gym are very different than those for a fitness newbie or sedentary individual. In that respect, I think Cardio Coach is limited in their audience.

Fitness professionals tend to forget what it is like to be completely inactive. That words like exercise, gym, heart rate can be a turn-off for fitness newbies. And concepts like training zones and perceived exertion may be too abstract for sedentary individuals. This does not mean they can’t be understood over time through training. And it certainly is not an indication of ineffective program design. It just means there is a higher learning curve which requires greater dedication from the sedentary or new participant. And let’s be honest, most folks are not going to take the time to ‘get’ it.

Looking back at the workout Volume #1, if Sean just took one of those challenges and expanded it into one simple workout, increased the rest periods between the drills and even shortened total workout duration by 10 minutes, his workouts might appeal to a greater audience. That these ’stepping stone’ workouts (if you will) might better prepare newbies for Volume #1, rather than suggesting they repeat Volume #1 several times (which they are unlikely to do, in my opinion.)

Overall, I think Cardio Coach is superbly produced. Although the entire product line is currently limited to 8 workouts, each program is modifiable and jam-packed with enthusiasm. Thank you, Sean, for letting me try out the workouts. I know you’ve dedicated a lot of energy into making your dreams of ‘delivering fitness around the world’ a reality! I’m delighted to hear your efforts are paying off successfully! Keep inspiring individuals to be the best they can be. Including me!

If you have any podcasts you’d like me to review, please feel free to send me an email at befitwithbiray [at] gmail [dot] com.

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