A friend of mine shared an article that spoke about 'How dangerous traditional cardio workout is for weight loss program.'
I have done a lot of articles on these topics, and always after thorough research. One of them is here... http://www.
I have done a lot of articles on these topics, and always after thorough research. One of them is here... http://www.
For the piece in question, my response is below in red font.
This Type of Exercise can Damage your Heart
by Craig Ballantyne, CTT
Contributor: Men's Health Magazine
Creator: Turbulence Training
'Turbulence', are you serious! That is a very constructive term to have for name or training. My confidence level in whatever I am going to read next hasn't really sky rocketed though. Men's Health is not by any means a critically reviewed medical journal, which I am used, so I am going to be tough on them.
I’ve just emerged from my training research lab with a tsunami of scientific studies that give us 5 more scary reasons to cut traditional cardio from your fat loss workouts.
Good... let's see what Eureka moment he can give me...
This breaking research just goes to show you that unless you are training for endurance sports, there’s practically no good reason to engage in long, slow cardio (especially really long sessions as you’ll discover in a moment). And if you do train for endurance events, you should be aware of the potential heart issues with excessive training.
:) Living involves slow cardio workout for heart as long as you live. We need to let this info get to our hearts.
First up, let’s take a look at why cardio fails as much as Jeff Spicoli from Fast Times at Ridgemont High.
(I’m saving the scariest study for last.)
In a study titled, “Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis“, researchers found that weight loss from cardio was always lower than predicted (using a standard calories in vs. calories out approach).
In all these studies, what I always want to know is 'HOW' do you define the term (Cardio) in question?
The article, published in Obesity Reviews (Vol. 13 Issue 6), explained that cardio doesn’t work for FOUR reasons:
a) Some people eat more when they start a cardio program
That can happen with strength training program as well
b) Calorie burning at rest often decreases with cardio
:) They do need to check their facts
c) Calorie-burning lean muscle tissue is often lost (can cause reduced metabolic rate)
That is if you don't know about nutrition during long cardio workouts. Of course your body needs to get energy from somewhere. So, the solution is to educate people how to do it better than to come up with argument that crossing road kills, so sit. It should be more like use the subway, when you want to go across.
d) Cardio programs cause you to do less activity over the day
:) Really. I so want to see the original study. Wouldn't a football match do the same to you? When you are not accustomed to any physical activity, your body would behave the same way as suggested above. Its not specific to cardio workout.
There is enough evidence to show that if we are talking about losing weight using cardio exercises, it's better to do higher intensity cardio workout, than what is being looked at this study, i.e. slow long cardio workout
So if you’re still trying to lose fat with cardio, those are the reasons why it’s not working (or why it didn’t work for you before you switched to Turbulence Training).
:) That's it! I thought they were going to go into details of it. My liar, sorry, lawyer friends can take them to washers for this. That the reason I have gone back and added a note below the four points mentioned above
Second, speaking of TT style training, we now have another research study showing the fat burning power of interval training. This time, it’s from China…
Ok, so they have heard of interval training for weight loss, that helps.
In the study published in the Journal of Sports Medicine and Physical Fitness (2012 Jun;52(3):255-62), 60 overweight young women were separated into three groups.
Group 1 did a high intensity interval training (HIIT) program
Group 2 did moderate intensity continuous training (MICT)
Group 3 was a non-training control group.
Groups 1 & 2 trained five days per week for 12 weeks.
The researchers concluded that the HIIT group achieved better results than those in the MICT group.
:) Since they are quoting this study as if it's been shown the first time, they haven't been reading earlier published articles. Better late than never.
But it’s not “new” to hear about intervals being better than slow cardio for fat loss, so finally, here’s the FIFTH scary reason you need to avoid long cardio... And believe me, it’s frightening, particularly to those who love their long-distance events like marathons.
Oh, thank god it wasn't new for them... but then why quote it.
FIFTH scary reasons! I definitely missed first FOUR scary reasons.
In a study published in the Mayo Clinic Proceedings (2012 Jun;87(6):587-95), researchers concluded that there are potential adverse cardiovascular effects from excessive endurance exercise.
Frankly, this shouldn’t come as a surprise to anyone. After all, what happens when you do a high-volume workout?
Well, your muscles get really sore, right? And that’s called muscle damage.
Now think for a second…what is your heart?
It’s a muscle.
Therefore, when you do high-volume cardiovascular training, your heart experiences a LOT of muscle damage, and over the long-term this can damage your heart.
As I mentioned earlier, your heart does keep working from the time you are born to the time you die. Its such a stupid thing it does. It should rest. It should stop for a few hours a day. Otherwise, as they have shown the evidence (really, where is it?) we can die! Right here is the Eureka moment. So, we do all die! Hmmm.
The researchers from the Mid America Heart Institute of Saint Luke’s Hospital in Kansas City, MO, said that while regular, short workouts are good for your heart, that long-term excessive endurance exercise may cause “pathologic” structural remodeling of the heart and large arteries”.
This is so bad 'journalist' like. Quoting things at random and as abstract. Let's make the headline very thrilling so people pick up the story.
Pathological is bad, very bad.
You’ve heard the phrase “pathological liar”, right? Well, just imagine someone with a pathological heart. Notta too good.
:) That does remind of people who don't back up their stuff enough and the call all of it evidence.
The scientists found that training for and competing in extreme endurance events such as marathons, ultramarathons, ironman distance triathlons, and very long distance bicycle races, damage the heart.
Worse, they found that if done for years, it creates “patchy myocardial fibrosis” and could lead to arrhythmias.
Something to keep in mind if you’re a hardcore marathoner.
Get your heart checked.
It always disheartens me to read stories of men who pass away while running (the Toronto marathon had another death during the race last year). So make sure your ticker is up to par if you’re a cardio fanatic.
Be careful with your cardio, if you must do it at all.
For fat loss, it’s certainly not mandatory.
I don't run to lose weight, neither do the guys who all have been marked by my dear friend Himmat.
Nutrition is much more important than exercise (for both fat loss and heart-health), so take some of that excessive endurance training time and put it towards preparing a healthier diet.
This is like a Pope saying Christians are better than Muslims. :) I would say, middle path is best, let's follow Buddha. There needs to be a fine balance. All things are equally important. Since these chaps have qualifications in Nutrition they say that is more important.
No matter what, I want you to be active, but safe and smart.
:) He wants you to be more active by moving less :) Sure, makes sense to me, or does it!
As the lead researcher in that last study wisely said:
“When people come to me as a cardiologist and say they want to run a marathon I say, ‘OK, do one and cross it off your bucket list and then let’s focus on an exercise pattern that’s more ideal to producing long-term health benefits and improving your longevity.”
Ok, I think marathon running is not for health but for passion, but would I discourage couch potatoes to move by making that statement. NO! For health I always say 30-45 minutes brisk walk 5-6 times a week is for good health.
Words to live by.
Pardon me, words to live a LONG-TIME by.
I so disagree with people talking about quantity all the time when it should be about quality. To me LONG-TIME would translate to existing, not living.
If you want a safer AND more effective way to train that strengthens your heart while also getting you super lean and chiseled, try out my unique TT Bodyweight Cardio Metabolic workouts. You can get ripped, anywhere, anytime!
Notice my highlighted part above. Do In need to say any more. Just that I have said a lot already :) The whole idea was to sell you his 'unique TT Bodyweight Cardio Metabolic workouts.
Train hard but safe,
That is the only thing I agree with this guy on.
Craig Ballantyne, CTT
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Thanks Craiger! I agree.
To go along with this same topic, make sure to read my blog post about why sprinting creates such amazing physiques as you saw in the recent Olympics and why this method of training actually helps make you more youthful, leaner, and with a stronger heart too:
Sprinting creates more injuries per unit distance than long distance running does by more than 100 times. :)
Also, saying "sprinting creates amazing physique" is like saying "smoking makes you look sexy, without telling you that it causes lung cancer".
The type of exercise that makes you more youthful, lean, ripped, and with a stronger heart
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs | BusyManFitness | AvalancheSkiTraining
PS -- if you liked todays article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.
No bloody way.
First I was thinking of responding to it in my column in Mint, but they are a bunch of no brainers who shouldn't be given any credit or importance.
Keep s(miling).
Rajat
---
Dr Rajat Chauhan
Sports - Exercise Medicine &
Musculoskeletal Medicine Physician
"There is only one perfect road, and that is ahead of you, always ahead of you." - Sri Chinmoy
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