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I quit doing cardio
Posted on 4/2/24 at 11:17 am
Posted on 4/2/24 at 11:17 am
Stopped at first of the year and have really seen a positive change. Of course, as always, a lot has been diet too. Been a little more strict. But just lifting 6 days a week has made a huge difference in physique and overall feeling.
This post was edited on 4/2/24 at 11:21 am
Posted on 4/2/24 at 11:33 am to PoopStainsx1
quote:I do think cardio has been almost fetishized - especially as compared to lifting. Based on some limitations I have with my back/pelvis, I mostly do circuit type of training that is relatively heavy on weights, but sort of never stops. I am always out of breath, so I consider it basically to be my cardio. I then randomly d0 lifting sets at my house throughout the day.
I quit doing cardio
Stopped at first of the year and have really seen a positive change. Of course, as always, a lot has been diet too. Been a little more strict. But just lifting 6 days a week has made a huge difference in physique and overall feeling.
In general, I believe resistance training is really the key to healthy longevity (obviously, on top of diet). Peter Attia has gone the other way - recommending like 20 hours of cardio per week. I think that's unrealistic and nuts.
This post was edited on 4/2/24 at 11:59 am
Posted on 4/2/24 at 11:43 am to Big Scrub TX
Absolutely circuit training is cardio. I was basically doing that right after the new year although I referred to them as giant sets - would be like four bicep exercises for 6 sets, followed by four tricep exercises for sets of 6.
Posted on 4/2/24 at 11:46 am to Big Scrub TX
quote:
I do think cardio has been almost fetishized - especially as compared to lifting.
quote:
Cardiorespiratory fitness, as measured by maximal oxygen uptake (VO2max), is related to functional capacity and human performance and has been shown to be a strong and independent predictor of all-cause and disease-specific mortality.
I don't do cardio to lose weight or look better. I do cardio because it increases/maintains my VO2 Max which directly correlates to longevity. I lift weights to alleviate imbalances and help prevent injury so I can keep doing cardio.
Posted on 4/2/24 at 11:53 am to Big Scrub TX
quote:
In general, I believe resistance training is really the key to healthy longevity (obviously, on top of diet). Peter Attia has gone the other way - recommending like 20 hours of cardio per week. I think that's unrealistic and nuts.
yea him and some others like john rusin, who i used to respect the frick out of, have gone off the deep end and act like people have time to do nothing but workout and have no other obligations and they are completely out of touch with reality for the normal working parent
there is evidence though that vo2 matters for longevity but much stronger evidence that muscle mass matters more so it comes down to training economy
most married working parents really only have an hour to 90 min 4 times a week to get in true focused exercise, maybe 10-15 min the other days. not talking being outside playing pick up basketball, throwing the baseball/football around or even riding bikes with the kids...aka just being a parent
im talking focused training
so have to look at training economy and kind of rank things after diet
1) heavy resistance training
2) sprints or some kind of weighted/heavy metabolic conditioning like strong man or sleds etc
3) jump/plyometric/throwing training to remain explosive
4) walking
5) vo2 max training
is how i would rank them for longevity and overall health
Posted on 4/2/24 at 12:28 pm to lsu777
I agree with all that but if he’s lifting 6 days a week, do you think some variation be beneficial?
Posted on 4/2/24 at 12:33 pm to PoopStainsx1
I also consider the higher intensity workouts that get your heart rate way up to be cardio. That’s been most of mine lately with lesser frequency of basketball.
I’ve always preferred the versions of cardio with more explosive movements and rest over endurance based.
I’ve always preferred the versions of cardio with more explosive movements and rest over endurance based.
Posted on 4/2/24 at 12:48 pm to PoopStainsx1
What do you consider cardio?
For those that dont jog...I dont blame you but for those that dont walk, you are missing out bigly
For those that dont jog...I dont blame you but for those that dont walk, you are missing out bigly
This post was edited on 4/2/24 at 12:54 pm
Posted on 4/2/24 at 12:55 pm to scottydoesntknow
I guess the better way to put it is I quit doing traditional cardo - stairs, treadmill - for insane amounts of time. Work in some HIIT between sets....kettlebell swings, farmer walks, maybe some sled pushing. Or just concentrate on short rest periods between supersets.
Posted on 4/2/24 at 12:59 pm to litenin
quote:Having to walk away from basketball was a very sad day. Full court basketball - played at high intensity levels - is by far the greatest all-around exercise for my money.
with lesser frequency of basketball.
Posted on 4/2/24 at 1:15 pm to lsu777
quote:
there is evidence though that vo2 matters for longevity but much stronger evidence that muscle mass matters more
Link? The evidence for VO2 max (5x lower mortality rate for top 5% VO2 max vs the least fit) is going to be pretty hard to beat
This post was edited on 4/2/24 at 1:27 pm
Posted on 4/2/24 at 1:37 pm to NewOrleansBlend
quote:
Link? The evidence for VO2 max (5x lower mortality rate for top 5% VO2 max vs the least fit) is going to be pretty hard to beat
i will have to look for it. it was really really high cooralation rate though.
Posted on 4/2/24 at 1:39 pm to PoopStainsx1
You can do both. I don't do cardio to lose weight or fat as I don't have any to lose I do it to strengthen my cardio vascular system. The weight/fat part is done in the kitchen not with weights or cardio.
Posted on 4/2/24 at 1:43 pm to NewOrleansBlend
LINK
muscle mass predictor of longevity in older population
here is one showing strength is even more important than muscle mass
LINK
this is all covered in "The Barbell Prescription" too.
and its not just longevity but also quality of life.
quote:
Low SMI was significantly associated with the increased risk of all-cause mortality
muscle mass predictor of longevity in older population
quote:
Other studies have shown that low SMI is significantly associated with an increased risk of all-cause mortality in studies with a follow-up time of 5 to 10 years (1.28, 95% CI, 1.15–1.44, P<0.001) and more than 10 years (1.25, 95% CI, 1.11–1.42, P<0.001).
here is one showing strength is even more important than muscle mass
LINK
this is all covered in "The Barbell Prescription" too.
and its not just longevity but also quality of life.
Posted on 4/2/24 at 2:16 pm to lsu777
I think it's probably a combination of the two and training for strictly one or the other is probably a bad idea. Took me a while of nothing but running to figure that out.
Posted on 4/2/24 at 2:22 pm to lsu777
The studies you posted show a 25% reduction in mortality based on muscle mass/strength. Mortality benefit to increasing VO2 max is much higher:
LINK
Your studies are all comparing people with low muscle mass/strength to the population people with at least normal muscle mass/strength. They don’t study whether there is a benefit to people being stronger or having more muscle mass than a normal healthy person, but I certainly believe there is an added benefit. Is the added benefit as great as going from an average V02 max to above average or elite? I think it's unlikely
LINK
Your studies are all comparing people with low muscle mass/strength to the population people with at least normal muscle mass/strength. They don’t study whether there is a benefit to people being stronger or having more muscle mass than a normal healthy person, but I certainly believe there is an added benefit. Is the added benefit as great as going from an average V02 max to above average or elite? I think it's unlikely
This post was edited on 4/2/24 at 2:38 pm
Posted on 4/2/24 at 2:28 pm to Aubie Spr96
quote:
I think it's probably a combination of the two and training for strictly one or the other is probably a bad idea. Took me a while of nothing but running to figure that out.
agreed
Posted on 4/2/24 at 2:39 pm to NewOrleansBlend
quote:
Those show a 25% reduction in mortality based on muscle mass/strength. Mortality benefit to increasing VO2 max is much higher:
maybe but without strength you will not be able to continue to train vo2 max. on top of that...easiest way to maintain metabolism is through more muscle mass.
and that was just the first couple of studies i found. there are others
meta showing up to 17% reduction in mortality rate based on strength
study showing mortality rates skyrocket with muscle wasting disease
another looking at low SMM in obese
LINK this one shows that strength and muscle mass are independently related to mortality rate
quote:
Our meta-analysis shows that adults with higher muscular strength levels, measured by handgrip strength test, had a 31% reduced all-cause mortality risk (HR=0.69, 95% CI 0.64-0.74) compared with those adults with lower muscular strength, with a slightly stronger association and lower heterogeneity in women than men. Similarly, adults with higher knee extension strength levels had a 14% lower risk of death (HR=0.86, 95% CI 0.80-0.93) than adults with lower strength levels. Therefore, low muscle
LINK
grip strength shows up to 31% reduction
overall need to train both. i would say sprints and true hard conditioning would be right behind lifting if talking training economy. if talking jogging/zone 2...i put that behind walking
just my opinion based on how i look at the research
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