There is such a thing as too much of a good thing. For example, doing challenging cardiovascular workouts that last too long and are done too often without sufficient recovery time can harm your health. Mark Sisson, a former triathlete and ancestral health expert, calls this pattern of exercise “chronic cardio” (insert reference).
Chronic cardio promotes several undesired effects:
- Laziness – both consciously and subconsciously – You tend to be less active to conserve calories as a reaction to the stress of the workout.
- Overeating – Intense cardio workouts deplete your energy reserves. Our bodies are genetically programmed to survive. When faced with low energy reserves, the brain sends out signals to eat to prevent starvation and restore physical energy. You need to be prepared to escape that tiger on your tail! Survival is part of our human DNA.
- Systemic inflammation – This leads to elevated disease risk and accelerated aging.
Chronic cardio triggers a sustained fight-or-flight response, resulting in elevated cortisol levels. This primary stress hormone, if left high for extended periods, can…
- Break down hard-earned muscle tissue (as the body goes hunting for other sources of energy – the liver can and does convert the protein in muscle tissue into glucose through a process called gluconeogenesis)
- Suppress immune function
- Suppress vital anabolic hormones such as testosterone and human growth hormone; think compromised fat burning and muscle development, suppressed immune function, and low sex drive
- Promote sugar cravings and fat storage
The stress response uses up copious amounts of B vitamins, making these vital resources unavailable for energy production and maintenance of the body. Ultimately chronic cardio leads down the road to fatigue, illness, injury, and burnout.
SAY YES TO GENERAL MOVEMENT
Ancestral human populations engaged all day in the physical activity required to obtain food and water, escape predators, social interaction, and build housing and other structures (Carrera-Bastos et al., 2011, p. 18). The modern exercise model of “earn and burn”, the one-hour daily bursts of activity to maintain healthy body composition, sits in direct contrast to ancestral movement.
Taking a page out of the ancestral human population book, aim for general movement every hour during the workday, with a goal of at least 250 steps per hour. Frequent movement also includes structured moderate aerobic workouts such as walking, hiking, and cycling. You perform these structured workouts at a comfortable pace 3-4 times a week for 30-45 minutes.
The pace should allow you to maintain your heart rate below your maximum aerobic heart rate of 180 minus your age. For example, if you are 50 years old, your maximum aerobic heart rate is 130 beats per minute.
Frequent general movement and structured sessions of moderate aerobic activity provide several health benefits:
- Increased fat metabolism – Moderate levels of aerobic activity trains your body to efficiently utilize free fatty acids as fuel 24 hours a day, translating into a higher metabolic rate.
- Improved cardiovascular function – You increase the capillary network that supplies the muscle cells with fuel and oxygen. You also improve the functioning of the mitochondria in your muscles and make more mitochondria. The mitochondria are the “energy powerhouses” of the cells.
- Improved musculoskeletal health – You strengthen your bones, joints, and connective tissue so you can perform and recover better. You can keep moving!
- Help regulate appetite hormones
- Improve attention and mood
- FIGHT FATIGUE! – You finish workouts feeling energized and refreshed, rather than slightly fatigued and depleted as you would with chronic cardio.
Here are a few suggestions for fitting in 250 steps every hour of your workday:
- Set a step notification reminder on your FitBit/Apple Watch or wearable fitness device
- Set the timer on your cell phone to go off every 60 minutes
- Take a 5-minute walk at the top of every hour
- Walk to the kitchen/breakroom to get water or other beverage (you’ll get in some steps and keep your body hydrated – win-win!
- Use a portable phone or a wireless headset for conference calls and pace