Correction: Cardio is NOT a Waste of Time
OK, I admit it: When it comes to weight loss, I'm not a big fan of long, mindless cardio. And recently I wrote a piece- "The Problem with Cardio" that might have led you to believe I think cardio is a waste of time.
That's not actually true. I think that aerobic exercise is way oversold as a weight-loss strategy, and that most people could get the positive calorie burning effects in a much shorter time with high-intensity interval training. But just because jogging an hour a day may not be the most effective way to lose weight doesn't mean you should abandon your cardio work.
Not long ago, scientists at McMaster University Department of Medicine, Health Sciences and Rheumatology Division compared the findings of 17 studies that examined the effect of exercise on anti-aging and the immune system. They were looking to answer the following question: "What, if any, are the effects of regular aerobic and/ or resistance exercise on the immune system in healthy older adults?"
They looked at these studies with a very critical eye, extracting only results that met very rigorous critera. Their conclusion: Aerobic exercise appears to be a friend of the immune system".
OK, remember these guys are scientists and tend to couch their findings in very conservative terms. But considering the incredibly rigorous standards they applied to their review of the research, that conclusion is pretty impressive. Coupled with all the other benefits we know even moderate aerobic exercise can confer- on the brain, for example, as well as on blood pressure, mood, well-being and the circulatory system- there's no reason to abandon those 30 minute a day walks, just because they may not be the best way to go when it comes to losing weight.
And by the way- though daily moderate-intensity exercise (like walking) may not be the best way to lose weight, it may be an essential component to keeping weight off. Findings from the National Weight Control Registry that follows people who've successfully lost a minimum of 30 pounds and successfully kept it off for a minimum of a year show that approximately an hour a day of moderate intensity exercise is one of the key strategies for weight maintenance.
Labels: aerobic exercise, calorie burning, cardio, high-intensity interval training, moderate-intensity exercise, study, weight loss
Jonny Bowden, PhD, C.N.S. is a nationally known expert on weight loss, nutrition and health and is the author of several best-selling books.
I am believer in cardio not as much for weight loss purposes for health reasons. I don't believe you achieve the same level of fitness or the ability to perform tasks or an activity over a period of time without cardio as one who does it. The level of fitness may be less important to a sedentary person who's life is in front of computer all day, but then at what state is their heart and lungs when a stressful situation does occur.
As someone who does do hours of mindless cardio (marathon running / cycling), fewer hours of non-mindless cardio (basketball and other team sports), and resistance training, I think I set my body to be ready for what it might be called to do. Hours fighting a fire? Check. Saturday hiking with kids? Check. Stay the same goal weight for 4 years? Check. The value of that fitness is therefore dependent on what criteria are. It's the same reason I don't suggest low carb for simply weight loss benefits alone for once the weight is gone why keep doing it.
Perhaps it is more the message or the reason in people's minds that needs tweaking not the activity itself.
I wonder what the psychological benefits are.
Even if long, slow, boring cardio doesn't result in fantastic results the way intense cardio does, I think it may help some people feel healthy, which in turn affects their diet, as they want to stay on track.
Plus who has the guts to stick with high-intensity intervals for a long period of time? Not many. There's no question it works, though.
Yet again, thanks for your willingness to be bluntly honest based on what the evidence shows.
I am someone who has relatively extreme (functional) fitness goals right now. I spend a lot of time doing Crossfit, which is all about short, high-intensity training. But I also feel there is an important place for long, moderate workouts (for me, mostly trail running and swimming/finning). These workouts build mental toughness/health in a way that short, high intensity work cannot (and vice versa).
Basically, it all comes down to how much time someone commits to the priority of physical activity... short & intense definitely seems to be the most bang for your buck, but variety is the key to getting the best overall effect.
I love my cardiovascular exercise to relieve stress, condition my body, improve stamina, give me that natural "high," lengthen my endurance, and so many other benefits to my health that have absolutely NOTHING at all to do with weight loss. I wouldn't think of giving up my volleyball, basketball, Pilates, yoga, or spin classes just because it doesn't help me shed stored body fat.
I definitely believe that cardio has huge benefits for the mood. I love to take my dogs for long "mindless" cardio walks on the weekend. Not only do I feel like I've had a great workout (due to the sweat dripping down my back and my tired leg muscles) but I feel fabulous mentally as well! And, I didn't have to really think about what I was doing. I just have to put one foot in front of the other, enjoy the outdoors and time with my appreciative pooches.
Let's hear for mindless cardio!!
Kelly Cornell
http://www.kellycornellwellness.com/
Kelly- couldn't agree with you more- you too Jimmy
my point is that "mindless" (meaning endless, repetitive, joyless) cardio for the PURPOSE of losing weight (which is what i see MOST people at the gym doing) may not be the best way to lose weight. Mood improvement? Heart health? being outdoors? Spin class is fun? Yes yes and yes. But as a weight loss method... not so much
warmly
jb
Hi jb. I wonder if those participants kept their weight off b/c their mood was improved. A better mood will stop them going back to their treats to cheer themselves up. In fact, I hear that here in England junk food is booming right now. I suspect this is not b/c it is cheaper as some say - as it is not - but more b/c people are (on average) feeling low er with the all the bad news about recession possibilities. So, they turn to junk food. Mood maintenance is key in keeping weight down.
www.andrewnorris.info
I think that once people use resistance training more frequently in their conditioning, they’ll see that it’s more advantageous in as far as helping to maintain their weight. Once they’ve found more effective means, they won’t feel the compulsion to do exhaust themselves with such time consuming workouts. I find that these long drawn-out cardio training sessions are huge factors in people quitting their training due to lack of time. Those super long bouts of cardio are indicative that old myths are still very pervasive in this industry.
Thanks Jonny, I really enjoy reading you stuff. It’s free of that deep annoying indoctrination so prevalent in our field.
Sean
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