How Busy Moms Can Build Strength and Cardio Fitness | Abbie Smith-Ryan, Ph.D.
Peter Attia interviews exercise scientist Abbie Smith-Ryan about building strength and cardio fitness for busy moms using roughly 3 hours of training per week.
The gist
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Two 30-minute full-body resistance sessions per week, using 6 to 8 reps at 60 to 80 percent of your max, covers the strength basics.
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A 10 times 1 minute on, 1 minute off interval protocol at near-max effort gives you a solid cardio session in about 20 minutes total.
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Smith-Ryan says RPE is more reliable than heart rate for short intervals because heart rate lags and can cause you to undershoot your effort.
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Doing even 6 intervals instead of 10 still delivers real benefits, making it easier to stay consistent when time runs short.
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0:40
Treadmill
· "That's going to be my endurance training. How much of that 3 hours are you going to want to put in the..."
2:26
Exercise bike
· "Maybe on that day where you have a little bit more time whether you're walking or doing more of that low..."
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