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The Dark Side of Cardio

Cardio has a dark side? But everyone says that cardio is the best form of exercise for weight loss. So what’s the deal?

I recently received a letter from a woman who discovered that good cardio has a hidden, darker side.

***

Craig,

I saw the Orthopedist today, and he pointed out several things that could be causing my hip pain (which has gotten better with light exercise). One of my legs seems to be longer than the other. And when I increased my cardio time (to try to get more results), the difference started to ‘come out’ and I ended up with lower back pain….

***

He learned his lesson the hard way.

When someone with a minor injury, or biomechanical defect, does the same thing over and over again, (like the thousands of repetitions you’d do in a cardio workout), you’re going to hurt yourself every time.

Why are you runners always in the physio’s office? And why do people keep getting injured when they go from being sedentary to trying to do cardio 3 times a week?

Do you think I’m complete? I’m not the only one with this opinion. We need only turn to the words of Alwyn Cosgrove for a better explanation…

CB: Alwyn, where do you start working with obese people?

AC:

With a comprehensive lifestyle and structural assessment. In general, overweight people have too much structural integrity so a resistance training program that targets their weaknesses and imbalances is my first approach. By rotating the rest period I can always train without the excessive injuries that often happen to the untrained.

Research (Jones et al., Sports Med. 18 (3): 202-214, 1994) has shown that the intensity of the requirements of sedentary people trying to improve the cardiovascular system can cause overload. too much – in fact in this case. Studies have had 50-90% injury rates within the first six weeks of training.

Interestingly, the typical program for overweight people is usually 1000 reps (ie aerobic) which will cause more problems.

The upper system is to target the muscular system and control the duration of the time and the time of rest to create the metabolic needs and the heart.

***

Yes, cardio is like a good water torture… because the pressure, when applied over time, will always break you down. Even this woman’s doctor said that spacing out is the best way to treat her.

So prepare your muscles with resistance training (exercises done on the floor) and interval training (done at a normal cardio pace), instead of jumping into intense aerobic exercise to lose fat. If you have a good diet, you will lose as much or more fat with this method than with hours of cardio. Diet is more important for beginners than exercise.

Train smart, and train safe!

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