Episode #13: Canceling Cardio - How It Could Be Hurting Your Health Goals

Peak Performance

Summary

In this episode, Coach Kyle and Dr. K discuss the topic of cardio and its effectiveness. They start by defining cardio as exercise that increases heart rate and explain its goal of training the cardiovascular system. The hosts then explore the benefits of cardio, including improved mood and longevity. However, they also debunk the myth that cardio is the best way to burn fat, highlighting the hormonal effects that can make weight loss more difficult. They recommend focusing on strength training for fat loss and provide a step-by-step guide to building a health and wellness program. The hosts also emphasize the importance of considering individual factors, such as stress levels, when determining the appropriate amount of cardio. Finally, they reassure listeners that cardio is not mandatory and share personal experiences of achieving weight loss without traditional cardio exercises.

Takeaways

• Cardiovascular exercise, or cardio, is exercise that increases heart rate and trains the cardiovascular system.
• Cardio can provide mental health benefits, such as improved mood, and contribute to longevity by increasing VO2 max.
• Contrary to popular belief, cardio is not the most effective method for fat loss. Strength training is more effective in increasing muscle mass and metabolic rate.
• A structured health and wellness program should prioritize strength training, with cardio added as a supplement.
• Individual factors, such as stress levels and age, should be considered when determining the appropriate amount of cardio.
• Cardio is not mandatory for achieving weight loss; other forms of exercise, such as walking, can be effective.

Chapters

00:00 Introduction

00:39 Trigeminal Neuralgia Side Note

02:21 What is Cardio?

03:52 Think before you run!

05:50 Cycling

07:54 Swimming

09:36 VO2 Max

10:38 Cardio Simplified for Longevity

12:17 Fitness Myths: Cardio for Burning Fat

15:47 Strength Training

17:53 Where and How to Start

20:03 Allostatic Load for a Health Lifestyle

21:16 "You don't have to run"

22:00 Conclusion

Sponsors

This episode is sponsored by Toxic Roots. The optimal resource for online health coaching for optimizing performance and removing toxins. Click on the link below to get started on finding your toxic roots.

Website: https://www.toxicrootswellness.com/

Instagram: @toxicrootswellness

X: @toxicroots

Sources

https://www.amazon.com/Great-Cardio-Myth-Exercise-High-Intensity/dp/1592337392/ref=sr_1_1?dib=eyJ2IjoiMSJ9.55-DEDcA8rkgqhDEuuqq7Q.YvWrAWqtClcNKZDoy6j4Clfpam3uimxfQcLTcbnRozs&dib_tag=se&keywords=9781592337392&linkCode=qs&qid=1709217396&s=books&sr=1-1

People

Peak Performance

• Website: https://peakperformancepodcast.online/
• On Instagram: @thepeakperformancepod
• On X: @PeakPerformPod

Dr. K

• On Instagram @theosteodoc

Coach Kyle

• On Instagram @toxinfreekyle