Too Much Cardio Deadly?

[xlxBigSexyxlx]

So I came across this guy who basically says even 30 min of cardio is not good...

heres what he said, or part anyways...

"I can go into great detail about this. But I will try to keep it as short as possible. The first thing you have to do is abandon the "myth" that you need to do at least 30 minutes of cardio in order to be effective.

Anything over 10 minutes is too long to work your heart and lungs. If you subject your body to long bouts of exertion, your heart and lungs actually "downsize" or shrink (I know...that seems the opposite of what you would think). This enables your heart to keep going at a high output for long periods. But your body wasn't designed for long-duration activity. It was designed for short bursts of intense exertion followed by rest. Think of our ancient ancestors - the hunters. They would run intensley for short periods of time to either hunt or run. Then they would rest.

Stressing your heart for long periods of time and forcing it to shrink causes you to lose vital reserve capacity. This is the extra pumping power your heart needs in times of crisis, such as having to get away fast if someone is chasing you, or if you have an emotional crisis such as being told someone you know has died. If your heart has lost its reserve capacity you could suffer a heart attack when a stressful situation arises.

This is why long distance runners suffer sudden cardiac death right in the middle of a run or marathon. Do you think these runners are healthy? Not a chance!"



Thoughts? MuscleScience, prove this idiot wrong plz...lol

[xlxBigSexyxlx]

more...


"By the way, when I said not to do any more than 10 minutes of cardio, that doesn't mean to do 10 minutes non-stop. The way to do it is 1 minute of mild to moderate intensity, then 1 minute of rest. Then another minute with increased intensity, then 1 minute of rest, and so on. So, the 10 minutes is comprised of 5 sets, each of which is 1 min. of cardio followed by 1 min. of rest, increasing the intensity with each set. That's it! You're done! And as your body is getting conditioned in this way, keep reducing the amount of time you spend doing cardio, while increasing the intensity. Ultimately, you should be down to doing only 1 or 2 mintues of a cardio workout.

Yeah, I know what a lot of you are thinking. So I challenge you to prove me wrong. I can back up what I'm saying with research. Can you do the same?"

[xlxBigSexyxlx]

more.... I mean, too much can kill anyone, but 10 freakn' minutes?




"Liu M, Bergholm R, et al. A marathon run increases the
susceptibility of LDL to oxidation in vitro and modifies plasma
antioxidants. Am J Physiol Endocrinol Metab, 276: E1083-E1091,
1999; 0193-1849/99.
Hetland ML, Haarbo J, et al. Low bone mass and high bone
turnover in male long distance runners. Journal of Clinical
Endocrinology & Metabolism, Vol. 77, 770-775, 1993.
Press Release. Short bouts of exercise reduce fat in the
bloodstream. American College of Sports Medicine. Aug 5, 2004.
Lee I, Sesso H, et al. Physical activity and coronary heart
disease risk in men. Circulation. 2000; 102: 981-986.
Trappe S, Harber M, et al. Single muscle fiber adaptations with
marathon training. J Appl Physiol, 101:721-727, 2006.
Van Helder WP. et al., Effect of Anaerobic and Aerobic Exercise
of Equal Duration and Work Expenditure on Plasma Growth
Hormone Levels, Eur J Appl Physiol 52 (1984) : 255-257.
Metabolism 1994; 43: 814-818
Medicine and Science in Sports and Exercise 2002; 34: 1468-
1474.
Journal of Applied Physiology 1999: 87 (3) 982-992.
Lee I., et al. Circulation 2003 Mar 4; 1087 (8): 2220-6.
Williams P. Relationships of heart disease risk factors to
exercise quantity and intensity. Arch Intern Med. 1998;158:237-
245.
Groscienski, Philip, MD, Health Secrets of the Stone Age. 2005,
Oceanside, CA.
Tabata I, Nishimura K, et al. Effects of moderate-intensity
endurance and high-intensity intermittent training on
anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996
Oct;28(10):1327-30.
Kolata G. Lactic Acid is Not Muscle’s Foe, It’s Fuel. The New
York Times. May 16, 2006
Nitti Joseph. The Interval Training Workout: Build Muscle and
Burn Fat with Anaerobic Exercise. Hunter House Publishers.
2001
Helliker K. Fears mount over dangers of pumping iron. The
Wall Street Journal. Mar 13, 2003
“Understanding Calisthenics.” www.humananatura.org. 2002.
Ross, Jill. Strength Training For Seniors. The American College
of Sports Medicine. 2004.
“What Are the Specific Benefits of Exercise?”
www.wholefitness.com
Cook DG, Shaper AG. Breathlessness, lung function and the
risk of heart attack. European Society of Cardiology. Feb 29,
1988.
Truelsen T, Prescott E, et al. Lung function and risk of
fatal and non-fatal stroke. The Copenhagen City Heart Study.
International Journal of Epidemiology 2001; 30:145-151.
Dean W. Biological Aging Measurement –Clinical
Applications. 1988. The Center for Bio-Gerontology. Los Angeles,
CA.
Sedlock, Darlene, et al. Effect of exercise intensity and duration
on postexercise energy expenditure. Medicine & Science in Sports
& Exercise. 1989.
Lewin, R. Tuning Biorhythms through Cyclic Exercise. Holistic
Primary Care. Spring 2006.
Sears, Al. The Doctor’s Heart Cure. Dragon Door Publications,
St. Paul, MN, 2004.
Lewin,R. Making Waves: Irving Dardik and his Superwave
Principle. Rodale, 2005

It's all in Dr. Al Sears' P.A.C.E. book."

[xlxBigSexyxlx]

"So your definition of being in good shape means working out long and hard enough whereby you over-tax and damage your heart. Hmmm...that just doesn't sound like being in good shape to me. Oh,and by the way, "GM", I also do resistance workouts.

Now don't get me wrong. I have the utmost respect for athletes for constantly challenging themselves and wanting to get in the best shape possible. The unfortunate side is that a lot of us are taken in by those so-called exercise and fitness "gurus" who THINK they know how to work out properly when, in fact, they don't.

Anyway, my purpose here is just to try to enlighten people and get them to see things from a different (or should I say healthier) perspective. After all, health is my passion and if I feel I can contribute something to the better health of others, I will.

Everyone can take this information however they want. The bottom line is each person will do whatever feels right for him or her."

[Oki-Des]

I think we all have to find a balance in our lives. Yes, cardio can kill you. So can being fat and completely out of shape. I forget the comedian that said it, but 20 years ago I heard some guy say "Because of jogging, more and more people are dropping dead in perfect health these days." This concept is not new and we all know that you can exercise yourself to death. But I think there are more people eating themselves into their first heart attack than exercising themselves into one.

[xlxBigSexyxlx]

"If done the correct way, yes cardiovascular training will increase and strengthen the heart. But, contrary to what most people have been led to believe, long duration cardiovascular workouts actually shrink the heart. And then when you need the heart to handle a sudden demand (i.e. in a crisis situation), the heart doesn't have the capacity to do so. Result? Heart attack.

Look, I always believed what the general public believes about cardiovascular training...the longer, the better. But after reading Dr. Al Sears P.A.C.E. book, it really made a lot of sense. I like to think I'm opened-minded enough to consider other people's perspective on things, especially when they are backed by what appears to be legitimate testing and documentation. I hope some of you on this thread would be open-minded enough to read Dr. Sears' book. I can tell you from personal experience, I tried his 10 minute P.A.C.E. program just by doing jumping jacks. The first day out I couldn't even get through the first minute without panting and having to stop and take a longer rest than just one minute. But by the third day, I could get through the full 10 minutes with no problem (and I was doing the jumping jacks at a much faster rate than the first day). And, by the way, doing short-term, increased intensity cardio actually burns more calories than doing longer endurance cardio. All I can say is try it and see how you feel. You may even like it! And if it works out for you, think of all that extra time you'll have to devote to something else, while at the same time knowing that you are actually making your body stronger and healthier."

[xlxBigSexyxlx]

I think we all have to find a balance in our lives. Yes, cardio can kill you. So can being fat and completely out of shape. I forget the comedian that said it, but 20 years ago I heard some guy say "Because of jogging, more and more people are dropping dead in perfect health these days." This concept is not new and we all know that you can exercise yourself to death. But I think there are more people eating themselves into their first heart attack than exercising themselves into one.

Yeah, I know too much can kill.

But he is talking like only doing 10 minute sessions here and there. with resting in between the 10!?!?!
I just don't see that very beneficial

[xlxBigSexyxlx]

He basically thinks this whole board are a bunch of idiots and we will all die of heart attacks because of our 45 min cardio sessions...

[rockinred]

what's up Big Sexy...

good post with lots of objective information that has some good points. I won't go into scientific studies just my opinon from a more philosophical standpoint... I will say that when it comes to human anatomy who really knows what is best...

People run all the time till the late ages on into the 70's.... If it causes a bad condition, then why are their so many? I know that I feel best overall when I use to run a lot. With that being said, people also live on to the late 70's that never run and eat a lot and smoke,drink excessively. What does that mean? I don't know? People are very dynamic and it is very tough to really put anything into stone when it comes to health and diet.

If you go back into time with the analogy of the pre-historic type of times with no modern transportation; people walked and perhaps jogged across the earth. I think the body was designed to do that more-so than to not exert yourself in a more rigorous manner. A person that sits at a desk and tries to mimic that type of intensity by jogging for just 30 minutes a day is actually lacking even more than walking to a different town or tribe before vehicles.

I don't know though... I do know that there are studies and topics to support just about any fitness belief and approach a person wants to use. I don't think anything is absolute.... why? because there are many people that sit at home, eat all day, drink/smoke all night, don't gain a pound and live past 70 yrs old???

[rockinred]

He basically thinks this whole board are a bunch of idiots and we will all die of heart attacks because of our 45 min cardio sessions...

I don't agree, and it takes any credibilty away from his assessment and or opinon. It is obvious that won't happen....history already proves that. Now to make a case that it is not all that healthy...well, like I stated that can be tried I suppose... If he really honestly thinks that then he is egotistical and not very open minded to anything other than what he says, knows, or has learned...

[xlxBigSexyxlx]

what's up Big Sexy...

good post with lots of objective information that has some good points. I won't go into scientific studies just my opinon from a more philosophical standpoint... I will say that when it comes to human anatomy who really knows what is best...

People run all the time till the late ages on into the 70's.... If it causes a bad condition, then why are their so many? I know that I feel best overall when I use to run a lot. With that being said, people also live on to the late 70's that never run and eat a lot and smoke,drink excessively. What does that mean? I don't know? People are very dynamic and it is very tough to really put anything into stone when it comes to health and diet.

If you go back into time with the analogy of the pre-historic type of times with no modern transportation; people walked and perhaps jogged across the earth. I think the body was designed to do that more-so than to not exert yourself in a more rigorous manner. A person that sits at a desk and tries to mimic that type of intensity by jogging for just 30 minutes a day is actually lacking even more than walking to a different town or tribe before vehicles.

I don't know though... I do know that there are studies and topics to support just about any fitness belief and approach a person wants to use. I don't think anything is absolute.... why? because there are many people that sit at home, eat all day, drink/smoke all night, don't gain a pound and live past 70 yrs old???

Nice input.
The way I see it, is humans were born to run. Since the beginning of time, the hunters/nomads, etc.

Like you said its really hard to write in stone, just the fact people are so diverse and such.

lol idk, this guy is just frustrating me.

[MuscleScience]

Well I am not real sure were to start. LOL

There is some merit to the thought that chronic bouts of cardio can actually be determintal
to long term health. The theory is that chronic cardio subjects our bodies to prolonged oxidative stress. During exercise under normal metabolic process, free radical formation is dramatically increased over basal metabolic rates.

(See this weblink to my blog for a basic explanation of free radical formation)
http://forums.steroid.com/blog.php?b=99

Now having said that the body is actually very efficient at removing free radicals. There is also a process of oxidation of LDL in serum that leads to the deposition of plaque on arterial walls. Additionally the chance of sudden death is significantly higher during exercise than at rest.

Given all this and a few other points that I could use to help bolster the authors argument. Study after study after study has shown that people who exercise are at a significantly reduced risk of dying of Stroke, heart attack, CHF, diabetes and the list goes on and on. Most studies show that as little as 30 minutes of cardio 3-5 times a week are beneficial enough to help reduce the risk of developing many preventable disease. This is not a myth this is not one paper or one group of scientist or even one area of science. Practically every health professional, every exercise physiologist, every epidemiologist will agree that you are far more likely to die of diseases cause by sedintary lifestyle than that of an active individual. The science is overwhelming and one would be hard pressed to argue against it giving the body of evidence.

I could go on and on, but I will leave on last point. Anytime you hear someone spreading information around. One has to consider the source of information. That means does the source of information have validity behind it. Do you think News Week's column on health is going to be as reliable as say the New England Journal of Medicine. Even when I write something whatever I say has to be considered in context to the amount of scrutiny that this board is subject to. Simply stated take everything you hear even from me with a grain of salt.