STOP! You Don't Need Cardio
By Dr. Ron J. Higuera, D.C., M.S. ART
Performance Innovation
Q: How much “cardio” do I need per week to stay healthy?
A: The great lie propagated on the American public for the last 30 years is that “you must do some form of cardiovascular exercise to be healthy.” As an exercise physiologist, I have been at the epicenter of this debate. The fact is, the amount of cardiovascular exercise you need per week to stay healthy is zero. That’s right, none! All of your requirements for staying healthy (in terms of exercise) can be met with resistance exercise. Even cardiac health! Based on my experience of 20 years in a sports medicine facility and recent scientific literature, here are a list of facts to consider:
1. Preventing cardiovascular disease has more to do with your risk factors such as heredity and stress. Inactivity, not a lack of aerobic exercise, is number seven on Dr. Cooper’s Risk Factor List.
2. Even the father of aerobic exercise, Dr. Kenneth Cooper, now states that if you are running more than 30 minutes three times per week, then you are running for something other than fitness.
3. There is no study proving that aerobic exercise is superior to resistance exercise for preventing heart disease.
4. In his book, Facts and Fallacies of Fitness, Dr. Mel Siff concludes that high intensity resistance training may have a role in preventing heart attacks.
5. Aerobic exercise cannibalizes muscle leading to orthopedic problems later in life. These are usually permanent debilitating conditions.
6. Obese people should start with strength training not aerobic exercise. Changing body composition plus burning calories is superior to burning calories alone.
7. Strength training is best for seniors because it stimulates fast twitch muscle fibers that atrophy in the aged. Because of a lack of musculature, especially fast twitch muscles, seniors fall and fracture their hips.
8. People who begin a strength-training program have immediate feedback. Although it is due to neurological adaptations, an individual’s strength can increase as much as 30 percent in three weeks.
9. Strength training can be done at home with a minimal investment
10. An emphasis on aerobic exercise has hindered the U.S. in many Olympic Sports. Exercise physiologists are finally realizing aerobic training is not the best method of improving performance in hockey, basketball or even soccer.
For more information check out Charles Poliquin’s Book, The German Body Comp Program, which provides cutting edge information that tells the truth about cardiovascular exercise (www.charlespoliquin.net).
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