Is Cardio a Waste of Time?
- Dr. Angela Walk
- Apr 28, 2016
- 5 min read
Is cardio a waste of time?
Recent research shows that it certainly can be. Some of my runner friends will argue that they use cardio to maintain sound mental health. Sometimes there's nothing better than a 45 minutes walk/run in the good ole outdoors to clear your head. But if your goal is fat loss and burning calories, there are more effective, less time consuming ways to achieve those results.
One of the most important developments in fitness science is the superior benefits of High Intensity Interval Training (HIIT).
Research studies show that interval training burns four times more calories and fat than traditional cardio. AND... it continues burning for a full 24 hours after working out by putting your body in "after-burn" where it requires more oxygen and calories for recovery.
HIIT is so effective because it maximizes calorie and fat burning in minimal time.
I actually love to exercise. When I was in college, I became more interested in health and fitness. I began running and weight training. I made the decision to be a chiropractor and my desire to be healthy became more of a responsibility. Exercise was no longer a "should", but it became a "must". I share that so that you will understand that setting aside time to exercise has always been important to me. Yet, finding an hour and 1/2 was sometimes difficult. Learning that I could exercise less and lose more was HUGE! Discovering that I could be even more fit in minutes....NOT Hours... life changing!!
HIIT uses intervals of high and medium intensity exercises followed by periods of rest. Intensity is the key for gaining the greatest benefits from interval training. To perform correctly, you want to raise your heart rate to your anaerobic threshold for 30 seconds, then rest for 30 seconds to 1 minute. Repeat this at least 8 times.
Interval training can be performed on a stationary bike, an elliptical machine, with body weight exercises, interval training DVD's, and even with fast paced walking or sprinting.
It really is that simple. Work as hard and as fast as you can for 30 seconds then rest for 30 seconds to 1 minute. Beginners should rest for 1 minute.
If you complete 8 rounds, your total work out time is 12 minutes and you would have burned 4 times the calories than a traditional 45 minute walk in the neighborhood. That's efficient fitness!!!
I made this critical exercise mistake for years, and it led to my hormone imbalances and hours of wasted time on the pavement. My approach was to run longer so I could eat more. I wore out my poor chihuahua on the greenway. He would run as long as he could then look up at me and beg for me to carry him. I would hold him in one arm until it fatigued and then switch sides. It was a good bicep workout as well. Poor Eli!
Too many hours of long-term cardio can actually have negative affects on your body. A recent study revealed the presence of high cortisol levels, our stress hormone, in aerobic endurance athletes (runners, cyclists, and triathletes). High cortisol levels can lead to abdominal weight gain, difficulty sleeping, and decreased immune function. Long periods of cardio can also increase oxidative stress and lead to chronic inflammation. These studies were performed on endurance athletes and not those that run 3 to 4 miles a few times a week. However, it's good information to have for those that are of the mindset that MORE is better. More isn't better, BETTER is better!
As a chiropractor, I also have concerns about the prolonged stress on your joints with excessive cardio. Over the years, I've treated countless overuse injuries. Some of my patients love to run and enter 2 or 3 marathons a year. I intend to do my part to keep them healthy doing what they enjoy and give them other options when they begin looking for less stressful forms of exercise. I'm not suggesting that you should never run again. I recently read an article that showed that short-term steady-state cardio/running actually increased knee strength and, of course, improved heart health. I would just keep the miles to a healthy minimum. The purpose of this article is to share the advantages of other forms of exercise that require less time.
- You can give up the long runs on the treadmill
- You can avoid the hour long aerobic classes
- You can cut your workout time by 70% and get 4X the results
Discovering this new information encouraged me to look for more efficient ways to lose weight and stay fit. I like to workout at home, so I began my interval training with a BurstFit Training DVD. The workouts are only 20 minutes long and use the high intensity approach. I quickly began to see a boost in my metabolism and weight loss. I also designed my own HIIT workout to use when I was traveling, or to mix up my weekly routine.
12 to 16 Minute Workout
(8 Exercises, Burst for 30 sec/Rest 1 min, Repeat 1x - 12 minutes) (8 Exercises, Burst for 30 sec/Rest 30 sec, Repeat 2x - 16 minutes)
Deep Squats 30 sec/Rest 30 sec to 1 min
Push-ups 30 sec/Rest 30 sec to 1 min
High Knees 30 sec/Rest 30 sec to 1 min
Mountain Climbers 30 sec/Rest 30 sec to 1 min
Lunges 30 sec/Rest 30 sec to 1 min
Bicycle Crunches 30 sec/Rest 30 sec to 1 min
Jumping Jacks 30 sec/Rest 30 sec to 1 min
Tricep Dips 30 sec/Rest 30 sec to 1 min
Beginner HIIT Workout Repeat 1 time/Rest for 1 minute
Intermediate/Advanced HIIT Workout Repeat 2 times/Rest for 30 sec
To receive the greatest benefit from interval training, only perform 3-4 times per week. Our bodies need time to recover. I alternate weight training with HIIT workouts.
This creates a hormone balancing, fat burning firehouse!
After a HIIT workout, there is evidence to suggest that human growth hormone is increased by 450%. Human Growth Hormone (HGH) has been called the fountain of youth hormone. HGH builds lean muscle, reduces body fat, improves sexual desire, enhances mood, and increases life expectancy. HGH keeps you lean, energized, and feeling sexy. After I share the benefits of HGH, the question my patients ask next is "Where do I get some, and how can I raise mine?".
HGH can be raised by HIIT workouts, diet concepts, improved sleep, and stress reduction.
This is just one more reason to try a HIIT workout and burn more fat, increase muscle mass, and finally lose the weight!
I'm Dr. Angela Walk and I am a chiropractic physician and holistic health coach. In 17 years of private practice, I have had the opportunity to help hundreds of men and women regain health and become the best, most vibrant version of themselves. I am the creator of "Balance Your Hormones, Balance Your Health", A 7 step guide to balance hormones NATURALLY! I am also the founder of Guardian Essential Oil Blends.
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DISCLAIMER: These products have not been evaluated by the FDA and are not meant to treat, diagnose, cure, or prevent disease. The content of this site is based upon the opinions of Dr. Angela, unless otherwise noted. The information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Angela Walk and her community. Dr. Angela encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.
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