Tidbit Tuesday - Cardio for Fat-Loss
Hello,
Welcome to another Tidbit Tuesday where we aim to teach you something new about health, nutrition, lifestyle, training, and so much more, every week!
Today we are going to be talking about the truth about CARDIO FOR FAT-LOSS.
First of all, what exactly is "cardio"?
Cardio, short for cardiovascular, relates to the body's aerobic capacity of the heart and lungs to function together.
Aerobic exercise is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process.
"Aerobic" is defined as "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.
Traditionally, the average gym goer since the 70's has placed more emphasis on performing "cardio" than strength training.
Unless you were taking part in a sport that required you to lift weights, people would tend to stay away from strength and simply focus on cardio.
But is this really the most efficient, and beneficial way of spending our time in the gym?
The idea is that aerobic exercise uses fat as an energy source. Therefore, if you are regularly performing aerobic exercise you will stay thin and healthy.
How is that going for society so far?
You would think between everyone focusing on cardio and half the food on our shelves being "low-fat" that everyone should be thin and healthy.
And yet, the obesity rate is higher than it has ever been, people are more depressed than ever, and we are possibly looking at the first generation not to outlive their parents due to lifestyle.
I'm sorry, but that is sad.
So where did we go wrong? Is it too late to correct our course?
One thing I know about the human race, we are incredibly resilient and adaptive!
If we start to make small changes in our daily habits, only then can we turn all of these trends around.
The first myth we must address is that cardio is healthier than strength training.
It is NOT!
First off, ALL exercise is cardiovascular, meaning that it imposes demands on the heart and lungs.
A meta-analysis of more than 100 studies concluded that strength training provides equivalent cardiovascular fitness improvement to traditional "cardio" exercise.
However, let's dive deeper into what happens INSIDE our body's during these two activities.
A study assessing individuals with Type 2 Diabetes was split into two groups, traditional "cardio" vs strength training.
The strength training group saw significant improvements in blood lipid profiles (fat circulating in your blood), glycemic control, as well as an improvement in endothelial function (cells that line the inside of your blood vessels), which are all very important factors of cardiac health.
The "cardio" only group saw no significant changes in anything.
So, when we look at the evidence, it shows strength training provides all the cardiac benefit people currently associate with long distance running.
In addition, strength training offers the benefit of added musculature, which keeps the heart always working more efficiently.
The second myth I want to address is that cardio is great for fat loss.
Because it isn't. Actually, performing only cardio based exercise may end up hurting your fat loss goal!
Prolonged cardio-based exercise stimulates the release of cortisol, the body's stress hormone.
Cortisol breaks down muscle tissue rather than building it.
For a good visual example of this, google the difference between a sprinter and a marathon runner.
Ultimately, what most of us want is to look fantastic naked, not hurt anywhere, and to feel confident when we must complete a task.
Muscle mass is what gives us that toned physique we crave, keeps us safe in times of action, and helps to burn extra energy (fat) even while at rest.
The other caveat to performing a certain exercise modality for a prolonged period is that we adapt and get more efficient at that particular movement.
This means that you must do more, within the same time frame, to continue seeing benefits. To increase the intensity of traditional "cardio" you can either run faster or farther. However, the one thing that repeated and continuous "cardio" is really good for is chronic joint damage.
When comparing a quadriceps biopsy of a distance runner with a sprinter's, the marathoners muscle shows significant cell damage whereas the sprinters does not.
So if you want to be a long distance runner or taking part in triathlons, by all means, have at it. Do it for the fun and adventure. But just realize that this is not an optimal path if you aim to be healthier and thinner, with any significant muscle development or definition. Remember, the goal is to look good naked!
If you have been training with just traditional cardio for a while, then perhaps it is time to switch it up.
If you need some help putting together a strength training program, specific to you and what you have available, let us know and we can help you get started today!
Happy training!
Your friend in Health & Fitness,
Coach Sean
