What do you think of when someone says “I am going to do my cardio”? Most of us think of going for a run, a brisk walk outside, jogging on the treadmill, riding a stationary bike, jumping rope, rowing on a machine, using the elliptical, or some other exercise that repeats the same thing over and over again.
These typical cardio exercises utilize mostly the lower half of your body while requiring a large amount of repetitions. They usually only move your body in one plane of motion (i.e. front-to-back or side-to-side). They are notoriously boring. You find your body doing the same motion over and over again for 20, 30, 45, or even 60 minutes. Your body will quickly adapt to this type of exercise so you’ll get less and less out of it over time. To improve at this type of exercise, all you can do is either increase the level of resistance on the machine or do the activity for a longer period of time. This type of cardio is what fitness professionals refer to as LSD. No, not the hippy drug of the 1960s, but rather “Long Steady Distance”.
And people wonder why their joints hurt?!
People who participate in LSD cardio training end up in pain, and oftentimes wind up with a joint replacement (or two or more!). Repetition to that extent is the cornerstone of what is known as “Repetitive Strain Injuries”. The good news is that these types of injuries can be avoided.
Am I saying NOT to use cardio exercise machines? No, not at all. However, I am suggesting that it is wise to use them in moderation and in combination with other, what I call, TRUE CARDIO exercises. It’s time to find a better way to do cardio that will provide the desired health benefits without the repetitive injuries! So what is this approach to better cardio and how does it work?
TRUE CARDIO is (1) when you use every ounce of your being in every moment of the exercise, (2) while moving through all three planes of motion, (3) switching back and forth between upper body and lower body movements, (4) using moderate weights for high repetitions (5) with little or no rest between exercises. One should continue this type of exercise for 30 to 60 minutes to achieve ultimate fitness. TRUE CARDIO changes your life, your body, your strength, and your confidence. You find out just what you are made of and just how much you can handle.
So what if you are currently training for a 100 mile bike race or a marathon? Are you damaging your body or on the road to a joint replacement? That is a loaded question, but with an easy answer. You are not damaging your body if, and only if, you are participating in cross-training that is tri-planar and does not mimic your endurance sport AND if your nutrition supports the repetitive nature of your training AND if you give adequate attention to recovery between training sessions (i.e. massage, Normatec, cryotherapy, epsom salt baths, etc.).
People who focus on a single dimension, repetitive cardio type of exercise often have a short-lived time of excelling at that sport. TRUE CARDIO is for the long haul and will result in longevity of physical activity and fitness level. The best recipe for fitness longevity is to mix up your exercise at various stages and ages in life AND to give proper attention to muscle recovery between training sessions AND to commit to TRUE CARDIO training.
TRUE CARDIO is safe for people of all ages and stages of life.
TRUE CARDIO is inclusive of all ability levels.
TRUE CARDIO is really fun when in a small group or when training with a friend / loved one.
If you want to learn how to perform TRUE CARDIO just come into Launch and we will show you what it’s all about.
Give Launch a call today to schedule your free TRUE CARDIO fitness assessment. We provide free physical therapy consultations as well and we would be delighted – 240-406-1265
