On the other hand – frequent low to moderate cardio exercise burns fat, builds lean muscle, a strong heart, and all organs, and produces a significant release of Human Growth Hormone.
The benefits of increased HGH:
- Increases exercise capacity
- Builds bone density
- Increases muscle mass
- Decreases body fat
These positive factors are known to support a slowing of the aging process. Mayoclinic.org
Let’s examine why constant high-intensity workouts (weight lifting) negatively impact your health:
1 – Our genes require frequent daily, low-level movement.
You achieve that with aerobic conditioning for optimal health and fat metabolism, which protects against common sedentary-related health problems.
This essential requirement for daily movement can be met with structured or unstructured aerobic workouts – activities at or below the aerobic maximum heart rate (180 BPM minus your age).
Structured: Planned fast-paced walks, biking sessions, gentle swims, gentle stretching and mobility training, yoga, etc.
Unstructured: Develop a habit of frequent daily movements, such as walking instead of taking transportation or walking up stairs instead of using an elevator or escalator.
2 – Excessive exercise doesn’t support weight management.
The contrary is the case – it increases appetite and causes less calorie burning and a diminished movement pattern after your workout.
That’s the case when your “cardiovascular workout” pace is above your aerobic maximum (180 BPM minus your age) and transitions into the glucose-burning state rather than fat-burning.
3 – Frequent medium-to-high-intensity “cardio workouts.”
These excessive exercise bouts with little rest between sessions are a problem and known as “chronic cardio.”
Chronic cardio causes an excessive release of the body’s fight-or-flight stress response hormone – cortisol.
The result: It promotes illness, injuries, heart disease, fat storage, accelerated aging, declining cognitive function, and, ultimately, burnout.
4 – The US government recommends 60 minutes of moderate-to-vigorous intensity activity on most days.
That’s faulty and dangerous advice that promotes a chronic, unhealthy cardio exercise routine.
5 – Keep your exercises moderate below your maximum aerobic heart rate.
You can measure your maximum aerobic heart rate (the fat-burning zone) by calculating 180 BPM minus your age.
Staying below that heart rate is how you achieve optimal aerobic, fat-burning results without triggering the fight-or-flight cortisol release.
Long workouts over your maximum aerobic heart rate primarily burn glucose instead of fat. That triggers your stress hormones and lactic acid (the “burn” sensation) in your muscles.
None of this benefits your health, heart, fat burn, muscle growth, or longevity.
6 – The concept that “muscle burns more calories than fat,” marketed as a weight loss benefit of exercise, is flawed and incorrect.
In a sense, it’s true, but to a much lesser extent than believed and you are told.
• Muscle burns about six calories per pound daily.
• Fat burns around two calories per pound daily.
Therefore, dramatic changes in body composition will only slightly alter your basal metabolic rate.
BMR Definition: Your Basal Metabolic Rate (BMR) is the number of calories you burn as your body performs basic (basal) life-sustaining function. Commonly also termed Resting Metabolic Rate (RMR), which is the calories burned if you stayed in bed all day. Garnethealth.org
Final Thoughts
Unfortunately, the fitness industry, primarily gyms and personal trainers, voices and promotes a false and dangerous myth about how you should train your body.
Thousands, if not millions, worldwide have fallen for the daily heavy-lifting gym training myth. This of practicing daily intensive “specialized” training sessions targeting a specific muscle group only is counterproductive.
These are known as leg day, chest day, back and arm day, core day, etc.
All-body short-duration workouts promote heart health, fat burn and muscle growth, and a healthier and happier you!
Rob
