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Is Cardio Good, and Is HIIT Better?
The physiological benefits of aerobic — also known as endurance or cardio — training include improvements in tidal volume (the amount of air that moves through the lungs), blood volume, and stroke volume (the amount of blood the heart pumps per beat). It also increases the number of capillaries and the number and size of mitochondria. All of these work contribute to the body’s ability to transport oxygen to the muscles.
Recent studies have shown that cardio — but not strength work or interval training — can make the brains of rats grow larger.
Well, forget how much that last part sounds like the premise of a 1950s sci-fi film Look at its other studies.
A long-term study of 1583 middle-aged men and women with no personal history of dementia or heart disease over two decades. Before-and-after tests over a 20-year period showed that those who kept in shape had larger brains, while participants in worse shape lost gray matter.
Retaining gray matter prevents cognitive decline and reduces the risk of dementia. However, no specific type of exercise was explored in that study.
And it’s a perfect lead-in to the long-raging debate over cardio and high-intensity interval training (HIIT).
HIIT fans always stack the deck
Let me be clear: I have nothing against high-intensity intervals. I use them often in my own workouts and when teaching.
But something interesting happens when die-hard HIIT advocates compare the relative benefits of HIIT to standard cardio.
They tend to cheat.
In the hands of the die-hard HIIT fan, the word “cardio” has become code for lame-o exercise at the lowest level of intensity. It should come as no surprise that the benefits of such a lame workout – if any – would be far less than the benefits of HIIT.
And no one challenges the criteria. So let’s challenge them with some simple facts.
You can go harder and longer
It is not true that intense training must have short breaks of 20 to 60 seconds. If you train aerobically and seriously enough to achieve the aerobic benefits covered above, you can maintain a high level of work for quite a long time.
Elite marathon runners, for example, run faster than 5-minute-mile pace for 26.2 miles. Most people will find running a single 5 minute mile difficult, if not impossible. It’s a fast pace. Elite marathoners do this for several hours.
As Matt Fitzgerald – well-known marathoner, coach and author of several books and articles – says, “Trained endurance athletes don’t really need to slow down much when they increase the duration of their efforts. We’re not people. Reading elliptical trainers’ magazines.”
Can’t we combine cardio with HIIT?
The combination of training that appeals to me the most fits a set of about 8 intense intervals into long training sessions of moderate or moderately high intensity.
It’s not just my personal preference though. There is evolutionary evidence that this method of training is exactly what we were always meant to do.
In his book Born to Run, Christopher McDougall reveals a combination of morphology, paleontology, anthropology, physics, and mathematics that led to an understanding of how humans became the greatest distance runners in the animal kingdom.
This article cannot do justice to McDougall’s fascinating and detailed account of the rise of Homo sapiens over Neanderthals (they were a parallel species), and the evolution of humans as apex predators thousands of years before the creation of the tools we associate. with hunting (spear, bow and arrow).
Some evolutionary changes include deep breathing and upright posture to limit heat from the sun; the ability to release body heat through sweat instead of panting like other mammals until they have to rest or die of hyperthermia; and the ability to accelerate once the chased creature is exhausted.
Human “endurance hunting” was primarily a combination of endurance running, and some short sprints. Humans have evolved to run in situations that no other animal can match, and it’s easy for us.
Good in endurance (long term)
Endurance athletes may generally be considered aging in other sports. In activities like distance running, they can still perform from their teens or 20s into their mid-60s.
When workouts are always high-intensity, there is the potential for overtraining, failure to fully recover, and a high incidence of injury.
Burn-out after constant high-intensity work makes each day feel like hard work rather than something to look forward to. Why not act in a way you want to enjoy long-term?
Other types of endurance athletes show similar results. Masters cyclists in their 50s and above often outperform younger cyclists.
So the choice isn’t really between short, intense intervals and long, slow cardio with a magazine. The right kind of training includes both.
Cardio, of course, should be hard enough to create a training effect, not help you catch up on your reading.
This perfect combination is effective, enjoyable, sustainable over the long haul and completely in tune with our evolutionary nature.
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