Cardio Is Queen - But She has Evolved.
On my mind this week: Cardio
Back in the 80's cardio was queen. Leotard, headband, and hit play on the 20-Minute Workout. Then, thanks to Nike, everyone (me included) started running.
Has this queen been dethroned? Is strength training now supreme? Why has it all become so confusing?
Let's dial this back to basics.
Cardio still matters even if you are strength training. In fact,
Your muscles matter but your heart matters more. Heart disease is still the leading cause of death for women (one in every three deaths).
Strength training builds muscle. Cardio trains your heart and lungs. These are different systems with different jobs and you need both.
Two types of cardio, and why you need both
There are two distinct types of cardio that do different things.
Steady state
Sustained moderate effort (brisk walking, jogging, cycling, swimming, tennis rallies)
You can hold a conversation
Heart rate elevated but sustainable (a long bike ride, a run, a tennis match)
Steady state cardio builds your aerobic base and trains your heart to work efficiently. However, your body will adapt over time and the benefits will plateau. If you run the same route at the same pace for six months, your body becomes more efficient and eventually, your body will stop reading this as a challenge.
High Intensity Interval Training (HIIT)
Short bursts of maximum effort with rest periods (sprint, recover, repeat)
You cannot hold a conversation
Heart rate high and unsustainable for more than 20-60 seconds at a time
You need both but not in equal amounts. Your body needs steady state most days for your aerobic base. It needs HIIT once or twice a week to push your cardiovascular fitness to the next level.
More HIIT is not necessarily better. However, more steady state generally is.
Does tennis count? Dog walking?
Tennis counts and it hits both zones. Consistent baseline rallies and general on-court movement is steady state. The sprint to the net, the split step, the explosive overhead, is interval work (HIIT). A competitive match covers both without you having to think about it. Mountain biking and padel work the same way.
Dog walking? It depends. A leisurely stroll while your dog investigates every lamppost probably does not qualify. A brisk 30-minute walk where your heart rate is elevated does.
How much cardio do you actually need?
Aim for 150-300 minutes of moderate intensity cardio per week. 150 minutes is the minimum for basic health benefits (30min x 5 days/wk). 300 minutes is the target for greater benefits and weight management (60min x 5 days/wk).
One important caveat: those 300 minutes does not mean you can just sit for the rest of your day. Sitting for eight hours regardless of your workout is its own health risk, which is exactly what inspired Issue 01. If you missed it you can read it here.
Add HIIT without giving yourself a heart attack
Add one HIIT effort to something you already do this week:
If you run, add 4 x 30 second sprints. Walk to recover between each.
If you are in the gym, finish with 8 rounds of 20 seconds maximum effort on the bike, 10 seconds rest. Four minutes. Genuinely hard.
If you are outside, find a hill. Walk up at maximum effort, walk down as your recovery. Repeat 6 times.
If you are at home, mountain climbers. 30 seconds on, 30 seconds rest, 6 rounds.
**Always, modify HIIT to suit your current fitness level. You may not need to go as fast or use as much resistance to raise your heart rate as someone else. If you have health conditions, consult your doctor before starting a HIIT program.
Start where you are. Add one session this week, maybe two next week because your heart is worth it.
