Warning! Is Cardio Really Bad For You?

It's taken me a long time to write this article but I've to get something that bugs me, all the time, off my chest. I'm referring to the many articles out there about cardio [aerobic exercise], which say that cardio is bad for you, boring and even a waste of time. So let me start by conceding this. I agree that running on a treadmill is boring, especially if you run at the same slow pace, which is why I never run on a treadmill.

The negativity around cardio is usually based on a perception and sometimes the assumption that all cardio is done on a treadmill or at the same slow steady pace, which is simply untrue. Let me give you a typical example of cardio in the real world.

My 6 Mile Run Last Saturday

First a little bit of background. I do this, or a similar run, every weekend and I describe it as my "long" run. Long is clearly a relative term and my long may be either long or short, depending on your personal situation. Because it's my long run, it's not an easy run, nor is it a very hard or fast run. This 6 miles [9.6K] is actually made of of 9 different elements, very far removed from the proverbial treadmill, as follows:

1. Nice easy warm up for about 800m.
2. First uphill section for 800m. [1600m total] - Heart rate up to 80% of max at end.
3. Recover on downhill with nice steady pace for 600m. [2200m]
4. Second tough uphill for 600m followed by easy 200m recovery. [3000] - Heart rate back up to 80%.
5. Third uphill for 400m. [3400] - Heart rate back to 80%.
6. Controlled recovery on long downhill for 1400m. [4800] Make sure I don't get carried away here!
7. Half way there as I start a fast Tempo run for 1600m at about 80% effort. [6400] - Heart rate gradually increases to 80% again.
8. Really enjoy this part as the hard work is done. Recover at a nice medium paced run for 1600m [8000m]
9. Now into last mile which is an easy jog/walk, depending on how I feel to cool down for 1600m [9600m]. This is the best part as I reflect on a very enjoyable run!

So there you have it, a wonderful 6 mile run on a sunny, but cool, Saturday afternoon in Dublin. This is cardio in the real world. It comprises a warm up, 3 uphills , 2 downhills, a tempo run and a cool down. It's not boring, it's not a waste of time and it is very good for your health, your heart and your brain! So go for a nice run, walk, cycle, swim, hike, cross-country ski or whatever works for you.

Enjoy your cardio and ignore the begrudgers!

Footnote

One last point. Some will say that too much cardio is bad for your health, even your heart. The jury is still out on this but the vast majority of you don't need to worry because "too much" refers to high endurance territory which most of us, myself included, never get close to.

Questions

If you have any questions or if you'd like to discuss the conference over a cup of coffee, call me on 086.456.9502, email me at [email protected] or simply message me here on LinkedIn.

My Motto: “You don’t have to be fit and healthy to start, but you do have to start to be fit and healthy.”