Why long cardio workouts don’t lead to sustained weight loss or a healthier body, and what to do instead
New research shows our bodies get used to extended moderate exercise, resulting in diminishing returns in fitness and weight loss. Find out how to avoid the ‘cardio trap’ and keep your workouts effective
The general consensus seems to persist that the longer you engage in a steady-state/moderate “cardio” activity, such as running or using an elliptical machine, the more your health and waistline are likely to benefit. However, research suggests that long periods (more than 60 minutes per day) of this kind of repetitive cardio workout aren’t the best way to lose weight or improve your fitness, and could even be detrimental to your health.
Terms such as “chronic cardio” or “cardio trap” are now being used by health and fitness professionals to describe the drawbacks and inefficiencies of an excessively cardio-focused exercise
regime.
The benefits of high-intensity interval training (HIIT) have been proven, but while it’s previously been assumed that more repetitions lead to better cardiorespiratory fitness levels, an analysis by the University of Stirling, Scotland published in January suggests that people who do fewer repetitions during HIIT workouts may get better fitness benefits than those who complete more.
Over time our bodies adapt to repetitive aerobic exercise, using oxygen and energy more efficiently, thereby hindering fat loss. Endurance cardio has also been linked to an increase in the body’s production of the “stress” hormone cortisol. If cortisol levels remain raised over time, our bodies become more sensitive to insulin and store fat (particularly in the abdominal area). Serotonin, thyroid function, growth hormone, testosterone and oestrogen levels are all disrupted.