6 reasons why being a 'cardio queen' may be counterproductive

[SaiBoT]

By Keith Albert, one of Poliquin's guys..


Six reasons why aerobic work is counterproductive


Getting Maximum Results

As a Strength Coach and a Personal Trainer for 15 years, I’ve had a chance to see many fitness enthusiasts workout at many gyms in my local area and throughout the country. At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same workouts month after month, year after year. The amazing thing is that these people continue to look the same or they are actually looking worse aesthetically. This is especially true with the constant performance of continuous aerobic work.

What’s sad about this is that they feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number 1 answer is “losing weight or getting thinner.”

When I am asked what it takes to look “fitter,” the first question I ask is: “How long have you been doing your current training program?”

The usual answer I receive is “somewhere between 6 and 12 months.” The typical program they follow is “30 – 60 minutes of continuous aerobic work 3 to 5 times per week.”

Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss:

(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.

This is quite an “eye opener” for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, “using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?

(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.

If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that “the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen.”

(3) Aerobic training increases oxidative stress which can accelerate aging.

According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) “oxidation” is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging.

(4) Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequences

According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome,) “normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article - the inability to lose weight after extensive efforts.”

(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.

If you are already going through a lot of stress in your life then adding more “stress” by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.

(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.

When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that “continuous aerobic work is basically exercise induced castration!”

I saw this reading on Poliquin Performance website a couple months ago. And after those reasons he promotes interval cardio training as the best solution to lose fat because even the the next day after that session your metabolic rate stays high. I agree absolutely after 11 years through gyms in Portugal, Spain and USA I've seen the girls doing countless long sessions of cardio and staying the same (if not fatter). Cardio is very stressful even just thinking about it gets me stressed. LOL

 

[*ebony*]

It is shocking how quickly the body adapts, so you do want to mix up your cardio as much as possible if you don't want to take a break.

For example, in the beginning of June, I started to ride my bike to work

Calories burned: 550 kcals

Time: 1 h 20 min

Average heart rate: 130 bpm

I haven't done this continuously, ususally about 3-4 times a week, sometimes only a one way journey.

Last week

Calories burned: 303

Time: 1 h 3 min

Average heart rate: 109 bpm

I am NOT a cardio queen (I have been), but I have avoided cardio like the plague for close to a year.

You will still burn calories, just not as many, unless you either change the routine.

Usually, when you start to become 'ultra-fit' you have to increase the intensity, so things like HIIT for a week, or as you mentioned, take a break.

The last thing you want to be is one of those women who spend HOURS on the cardio equipment in the gym, really, waste of time.

I am walking on my other 3-4 days off sometimes to give myself a break, or going for a run in the morning.

Today I am going to have a go on the X-trainer.

Other great alternatives:

-swimming
-skipping (killer for the calories)
-aerobics class
-interval training - stair or hill running
-circuit training
-DANCING!!!



It also keeps it more interesting.

 

[dirty~d~]

Great post Tat!

I've never been a fan of doing cardio for cardio's sake. The only reason I do limited cardio is so I can survive hockey season.

 

[CherryBombCat]

Thanks for this post! I understand the downfall now. I was just about to do my tae bo advanced 60min cardio DVD. I'll do my calisthenics (squats, lunges, pushups,etc) instead and maybe dance for about 20min.

 

[queendoc2007]

(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.

This is quite an “eye opener” for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, “using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?

(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.

If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that “the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen.”

(3) Aerobic training increases oxidative stress which can accelerate aging.

According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) “oxidation” is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging.

(4) Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequences

According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome,) “normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article - the inability to lose weight after extensive efforts.”

(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.

If you are already going through a lot of stress in your life then adding more “stress” by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.

(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.

 

[caligirl85]

^^^is that a re-post of the original post?

I think it's all about balance AND finding the individual approach for YOU and YOUR body. To stop doing cardio because it "may accelerate aging" seems a bit silly to me. Points #4&5 above talk about adrenal stress and "stressed individuals". This doesn't refer to the type of stress you have on a daily basis. It's more chronic, long term fight or flight heightened response, that over weeks and months can wreak havoc on a body.

There are studies out in the last couple of years that do show that things like fasted cardio in the AM or the steady state cardio are NOT the end all be all of cardio. Those 2 hour a day cardio sessions that so many competitors use are more and more being found to cause significant metabolic issues later on down the road.

We always need to read things like this with a critical thought process and an open mind.