Some thoughts and discussions from me.
Do We Really Need to Do Cardio?
Oh, cardio – a form of exercise that’s become highly debatable in the fitness industry ranging from those who say any ounce of cardio will immediately eat away at your muscle to those who say it’s the only way to lose weight.
While the days of touting cardiovascular exercise as supreme are over, and we don’t need as much cardio exercise for fat loss as we once thought we did, it’s still important.
I personally don’t advocate my clients take up distance running for general health – and especially not for fat loss – we do need to incorporate cardiovascular exercise into our routine. I program in regular cardiovascular sessions – both steady state and interval – to both my and my clients programs. However, the primary focus is on strength training.
Performing cardiovascular exercise, whether it’s walking, sprinting, or cycling, actually has innumerable benefits from basic to complex:
- being able to walk for a long distance
- increasing blood volume in the heart
- increasing oxygen utilization
- increasing brain activity and efficiency
Not to mention, cardio does create a calorie deficit for those looking to lose weight. Yes, there can be too much cardio to negate it, but some is good for fat loss.
As I mentioned above, strength training is typically the primary focus of my training programs. However, resistance training builds up and accumulates lactic acid in the muscles. Among the benefits above, cardiovascular exercise works to flush out the lactic waste by increasing blood volume to carry more out of the body.
You can gather all of these benefits with only one or two cardio sessions a week, but I typically recommend a mix of play (hiking, skiing, playing sports, leisure walking) and interval training for best results. Of course, it also depends on your goals. I’m about to ramp up my cardio workouts because hiking season is upon us, and I need to get in 14-er shape 😉 But in the winter – and even now – strength training consists of 85% of my workouts.
If you’re in need of workout ideas, I’m always posting workout videos on my Instagram channel, as well as a once-weekly real time workout on my YouTube channel!
(eta: I always say this, but I’m never one to stop someone from doing what they love, and again, if lots o’ cardio is your style, go fo’ it.)
[Tweet “Cardio: How Much Do We Really Need? via @TrainerPaige #fitfluential”]
What’s your favorite type of cardiovascular exercise?
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I used to be a runner, but over did and haven’t started it up in months. Now, I do met con type of workouts for cardio, and hike with my dog for an hour everyday at the park. (She is a spaz and needs lots of exercise!)
Do you think that much walking can be detrimental to a strength training program?
If it’s not vigorous and more leisurely, than I’d say probably not. I remember working with you and being jealous of all your hiking 😉
I feel a little like there is not an anti-cardio movement…but that’s probably just because I adore my running and I’m realizing I HAVE to give up some of it to build more muscle, especially as I’m getting older.
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Yeah, I think that stigma is primarily in the weight lifting community 🙂
I’m planning to spend time hiking this summer too, which means I need to get out walking more. I can’t wait to be in the mountains again!
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Exactly what I do! Just a bit. 2 HIIT sessions a week for primary cardio! I just don’t like it to begin with!
Obviously I agree with you and think strength training is the foundation of any good exercise program. However, we’re all different (thank you God). And I am the biggest supporter of whatever it is that makes people get up and move on a consistent basis. Different strokes for different folks.
You got it, girl! I feel like I always say I’m not one to stop someone from doing something they love, so I felt like a broken record adding it again here!
I have enjoyed your blog posts. I’m not a runner, but when we go on vacation to Colorado most summers and we love to hike – especially 14ers!! In the summer we run, so that we can get ready for all the hiking! What 14ers are you planning on doing this year?
My situation is a little different to most as my running is my career as a professional, but I have to say that i have realized the importance of lifting over these past few months. I always brushed it off as something i didnt really need, but now I see just how important it is to my running, and i agree that a lot of people have definitely taken the cardio extreme too far. Some people I race against run like 150 miles a week….i can’t even imagine!!
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The age old debate! But I like how you explained everything. For me, as a runner, cardio will always be the crux of my training–a big part of that is just that I love it, plain and simple. But I do incorporate strength training and recognize how important it is, especially as I near 50!
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Running is my favorite and part of what I do but definitely not exclusively. Yoga is another core component of my schedule but admit that I’ve been neglecting strength training in the last year or so. Definitely something that I will be focusing on this year.
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I do my best to persuade friends to ditch cardio (that is, classic steady state cardio; I LOVE plyometrics and the like) for strength training. Step two is trying to explain that a lot of what passes as “strength training” for women online and elsewhere is not what I mean by the concept. Lest I be misunderstood and seem a total hater, I get that people are different, goals are different, and ANY activity is good, for sure, but lifting inappropriately low weights and/or lifting haphazardly is a very inefficient use of one’s time. It’s unfortunate because I can see women clinging to the cardio is better mentality if what they try when they “strength train” is poorly considered.
It’s a pet peeve of mine to hear a woman (or anyone, but it tends to be a female) say that she doesn’t “like” strength training and then proceed to reveal that she has never done any real strength training. If someone genuinely doesn’t like it, cool. But don’t give me any of this crap about not liking what hasn’t been tried.
Such a great post! I’m always wondering about cardio since I do it that much – I walk my dog and do HIIT but am NOT a runner – so finding that balance in key to my routine. I enjoy strength so much more so this was super helpful!
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I’d love to see a “Get ready for 14ers workout” 😉
My fiancé and I are moving to Colorado this summer and we are so excited to be able to hike 14ers (and just hike all the time in general) whenever we’d like. It’s the main reason we finally decided to make the move after years of dreaming about it during summer vacations. Now we’ve got to make sure we’re in 14er shape!
That’s awesome! You’re going to have the best time of your life living here 🙂
Also – there will be a *series* of 14-er prep workouts later this month 😉
I have to admit I am a cardio junkie. I need to get my endorphin fix from long runs, swims and bike rides. I have begun to add in more strength training as well though too!
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I’m with you on doing outdoor activity for cardio. I tried going on the treadmill for a while but after a month I just couldn’t take it anymore running on the same place. Hiking, jogging and running are my go to cardio exercises.