Although Ancient Greece popularized athleticism and competitive sports, it wasn’t until the 1950s that Americans began to make an effort to move intentionally, i.e. exercise.
Exercise was popularized in the 1950s by the epidemiologist Jerry Morris, who made the first correlations between cardiovascular health and exercise. He researched London bus drivers who faced higher rates of heart and lung conditions in comparison to postal workers who walked miles every day and had low rates of disease.
The concept of exercise continued to gain attention in the 1960s, 70s, and 80s with the popularization of calisthenics, jogging, and Jazzercise. Cardio exercise soon became the benchmark of what physical activity should look like.
However, new evidence is challenging this notion, and many researchers are now theorizing that strength training is the form of fitness we need to prioritize.
The Paseo Club is a social club in the Santa Clarita Valley. We offer tennis, pickleball, swimming, and fitness resources. Our fitness program is staffed by certified instructors who teach over 60 classes each week to people of all levels of experience.
In this article, you will learn about why cardio had its heyday, what are the drawbacks of cardio, and what scientists are discovering about strength training and optimal health.
What is cardio?
Cardio, also known as aerobic exercise, includes any physical activity that uses large muscle groups rhythmically and repetitively for a prolonged period. It increases your heart and respiratory rate and makes your body use more oxygen.
Examples include:
- Hiking
- Biking
- Rowing
- Dancing
- Running
- Swimming
- Step aerobics
How cardio became synonymous with exercise
As the concept of exercise gained momentum in the US and abroad, more and more research was published promoting a specific form of physical activity — cardio.
Research on the benefits of aerobics, jogging, and isometric exercises came out in the 1960s, linking cardio training with reduced heart disease, diabetes, high blood pressure, and high cholesterol.
Pop culture icons Richard Simmons and Jane Fonda popularized aerobic activity with their videos and TV shows, encouraging people to get off the couch and move.
Soon, everyone and their mother bought a tracksuit or a leotard and began to power walk, jog, and jump rope their way to fitness.
Why cardio is less effective than we thought
Over the years, thousands of people turned to cardio as their only form of exercise. But after hours upon hours spent training, it was a rude awakening to find that they had not lost weight. Some people even found they lost muscle mass and were more tired and achy.
Here are the drawbacks to cardio training:
Time intensive
Cardio requires long periods of time to burn an adequate amount of calories. People with little free time cannot often achieve their target calorie loss through cardio workouts.
Joint dependent
Cardio is often high-impact, relying on joint strength. If you have joint issues, are recovering from an injury, or are aging and have less mobility, cardio is too taxing.
Leads to overtraining
Cardio can lead to overtraining, which causes fatigue, poor performance, inflammation, mood changes, and lower testosterone levels.
Loss of Muscle Mass
Extensive cardio training can lead to a loss of muscle mass. Low muscle mass can make you more frail, have poorer balance, and affect your functional fitness.
Not much of a calorie burn
Cardio is the least efficient form of exercise. It is not metabolic, meaning it doesn't cause the body to continue to burn calories post-workout.
Too taxing for some hearts
Intense cardio can pose risks for those with pre-existing heart conditions and needs to be approached with caution and under medical supervision.
Not as heart-healthy as originally thought
Cardio was touted as a necessity to support your heart health. Still, many scientists are finding that strength training is the most effective type of movement for cardiovascular well-being.
Why strength training is superior for being fit
Strength training, also known as resistance training, is a form of exercise that causes your muscles to contract against an outside resistance. Bodyweight movements, weight machines, free weights, Olympic lifting, resistance bands, and suspension systems (TRX) are all forms of strength training.
Strength training was originally relegated to young men looking to bulk up. But people of all ages and genders can greatly benefit from using weights. In fact, it is now considered an essential form of exercise to be fit and have good health.
The list of benefits of strength training is practically endless.
Protects joints
While cardio taxes your joints from all the bouncing, jumping, and running, strength training actually strengthens your joints so you can be more resilient in all your athletic and functional fitness activities.Increases bone strength
We are all aging, and having dense bones is imperative to protect us from fractures and broken bones.
Increases muscle mass
Resistance training builds muscle mass better than cardio, which improves your overall strength and stamina while toning and shaping your body.
Improves cardiovascular health
Cardio is known as the key to cardiovascular health. But the truth is, according to the American Heart Association, strength training is as effective or better in lowering risk factors for cardiovascular disease.
Improved blood glucose control
Regulating glucose levels is important for everyone — especially if you have type 2 diabetes or have insulin resistance. Resistance training uses glucose to reduce blood sugar (insulin sensitivity). The American Diabetes Association now recommends that people with type 2 diabetes or who are prediabetic start a strength training program to help with blood sugar control.
Burns fat — even while you rest
Cardio exercises burn calories faster than strength training, but only when you are working out. Strength training builds muscle mass over time, boosting your metabolism and burning calories even when you're not active.
How strength training is the key to long-term fitness
We all want to live long, healthy, and active lives. When we look at choices in fitness, we need to consider not only your current needs but how best to optimize your fitness in the long run.
Heart disease, also known as cardiovascular disease (CVD), has been the leading cause of death in the United States since 1950. To minimize your chance of developing CVD, resistance training must be a consistent part of your weekly workouts.
Implementing strength training will also improve your sleep, support your mental health, improve your body composition, and so much more.
Strength training is often associated with lifting heavy weights — an activity usually relegated to the young-uns. While most people can safely Olympic lift, there are many forms of resistance training.
- Kettlebells: Swings, weighted squats, Russian twists
- Dumbbells: Presses, weighted squats, curls, deadlifts
- Olympic Lifting: Back squats, front squats, deadlifts
- Resistance bands: Banded squats, deadlifts, glute bridge, lateral walks
- Bodyweight movements: Planks, pushups, sit-ups, air squats
If strength training is new to you, there is nothing better than to learn from a certified instructor. The Paseo Club offers over 60 group fitness classes each week. There are also several small group classes for people who want more personalized attention. One-on-one training can be found by reaching out to the club’s personal trainers.
Check out some of our strength training classes:
After a challenging strength training class, relax in the sauna and steam room, get a massage at the spa, or grab a bite at the cafe. The Paseo Club is a private club that can meet all of your social and fitness needs. Join now and become part of our Paseo community.
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