| It has recently come to my attention that people | | | | Several years ago I used to run several days a |
| are getting confused about cardio. Let me start | | | | week, and my right knee started to hurt. I got an |
| off by stating this: not all activities that are | | | | MRI on my knee and was told my medial |
| considered "cardio" are bad for you. Nor should | | | | meniscus was in the shape "that you see in an |
| you avoid them. | | | | older person." I believe I was only 18 then. |
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| Allow me to explain: everyone would benefit from | | | | However, if running is an activity you thoroughly |
| going on a brisk 30 minute walk everyday. It is | | | | enjoy, and it doesn't cause you pain, I would |
| very beneficial to your overall health. What I don't | | | | never discourage you from doing that. Do what |
| recommend, however, is spending hours per | | | | you love! |
| week on a machine in an effort to improve body | | | | There are two types of people who run: |
| composition. There are simply way more | | | | A) Those who run for enjoyment and/or |
| effective (both with time and outcome) methods | | | | compete in races |
| that can be used. | | | | B) Those who say, "Ugh. I've gotta go run |
| Everyone should engage in activity that stresses | | | | because I have to get my cardio in." |
| their cardiovascular system. One of my favorite | | | | If you are type A, more power to you. That's |
| methods is playing soccer with my dog. I get to | | | | awesome that you have an activity that you |
| run around, get my heart rate up, watch my dog | | | | enjoy. If you are type B, however, you should |
| act completely insane, get some fresh air, and | | | | find a more enjoyable activity that trains your |
| improve my health. | | | | energy systems. Don't waste time doing |
| My other favorite methods are bodyweight | | | | something you don't enjoy; especially when there |
| circuits. These are very challenging and aren't as | | | | are other methods that could get you results. |
| stressful on the joints like running. I also perform | | | | I apologize to anyone I confused. I would never |
| intervals with bodyweight exercises, sandbags, | | | | discourage someone from engaging in activities |
| kettlebells, dumbbells, and barbells. These allow me | | | | that improve their cardiovascular health. I would, |
| to "get my heart rate up" and decrease body fat. | | | | however, probably suggest alternative methods |
| These activities also take significantly less time | | | | of doing so. |
| than traditional "cardio" workouts. | | | | If your typical "cardio" workouts are on a |
| I'll also give you my professional opinion on running: | | | | machine, get off them. Do some bodyweight |
| if your main goal is health and improvements in | | | | circuits instead. |
| body composition, I would not do it. There are | | | | 1) Bodyweight Squats x15 |
| too many other options that are much more joint | | | | 2) Pushups x10 |
| friendly. I spoke to a radiologist a few years ago, | | | | 3) Inverted Rows x10 |
| and he said he would never run again because of | | | | 4) Plank x20-30 seconds |
| all the damage he sees in individuals who ran | | | | Go through the circuit without rest. Rest 1 minute |
| frequently. It can just wear out your knees. This | | | | at the end and go through the circuit 2-3 more |
| is especially true if you are a woman. Sorry, ladies. | | | | times. |
| We are biologically made to have wider hips, and | | | | Simple, yet very effective. |
| that's not great news if you spend time running. | | | | |