PT weighs in on cardio exercise (running, spinning, elliptical, stair climber)

Seems like someone drank too much of the Crossfit kool aid.

Just kidding of course. This is what I have been saying for years:

- long slow walks

- fast sprints

Everything else will leave you

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wait for it

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SKINNY FAT.

Xfit_guy_the_real_1 wrote:

Seems like someone drank too much of the Crossfit kool aid.

Thoughts?

True.

True when you consider ALL age groups instead of just the young (20-35 year olds). Yes, for guys in their 20s who want to run, train and race at a high level, running to the best (most specific exercise) for this group. However, that should not be considered the best policy for the overall population. Remember that a PT works with people of all ages, abilities and goals. Not just avid young runners.

As we age we lose strength more than "endurance". The percentage of fast twitch muscles starts to decline after the age of 25. Therefore, as we age we actually fatigue less but lose the ability to move the same load at the same speed, which we were able to in our early 20's. Power is the biggest issue for the majority of people, especially older adults (those older than 60). Building/maintaining power is more imperative for the majority of people, especially as we age.

Evidence (research) backs this. Evidence additionally suggests that you can get the majority of the aerobic ("endurance") and cardiovascular/pulmonary benefits from about 20-30 minutes a day of any aerobic exercise (not only running). So as the PT was saying, those who run a lot (over 45 minutes a day) have already maxed out the benefits. Basically, it is more imperative that people preserve muscle (you can't get it back when it's gone) than to strive for excessive aerobic ability.

I would also argue that the main reason that most runners get slower as they age is because of the loss of strength (with the loss of testosterone in men) more than a loss of aerobic ability.

Again, the large percentage of the population is over the age of 35 and they will benefit more from exercise program that focus on building strength and speed (power) rather than "endurance". That is my interpretation.

What is the subject of this article?

Who is it by?

0/10 to the OP. Bad trolling effort. Next...

Why would a physical therapist write such drivel?

Or are you trying to make a $10/hr meathead personal trainer seem educated by calling him a PT?

In some ways I agree with you (even though you're a troll). Want to get fit? Do a variety of activities at a variety of intensities. But of course you're at the wrong site. Here we're trying to run faster, and the best way to do that is to run.

Be respectful. PTs undertake extensive certification.

"The Athletic Certification Training Commission (ACT) offers the cheapest personal training certification. The basic plan is free or you can pay $65 for the pro plan. The exam consists of 100 questions with 1 1/2 hours to complete. There are no prerequisites."

So this article implies that fitness is a sport?

Never been in a spin class so I can't comment, and no dispute with the stair master, but as the others:

Elliptical: Yes if you get on there and slowly pedal, while watching TV, it does little if any good for you. The best elliptical workouts are at high intensity, doing intervals (long and short duration). It's pretty easy to tell when you are working hard or just going throught the motions.

Running: Everyone here already knows if you just go out and jog slowly there will be some improvement in your fitness, but you stop improving without variation and increasing the intensity. Hence various pace training (sprints, 5k, 10k, HMP, MP, etc. ) runs to work the various energy systems of the body. You must keep the variation to challenge the body and continiue to improve fitness. This PT is only citing basics and ignoring many other facets of the training. XFit guy is trying to make his point by selectively picking out information.

If you just do the same weight workout all the time, without increasing weight, reps, or changing exercises, you stop making gains in strength, etc. and improve no further.

Next time tell the whole story or don't say anything at all.

pt i am ish wrote:

True when you consider ALL age groups instead of just the young (20-35 year olds). Yes, for guys in their 20s who want to run, train and race at a high level, running to the best (most specific exercise) for this group. However, that should not be considered the best policy for the overall population. Remember that a PT works with people of all ages, abilities and goals. Not just avid young runners.

I was running a lot throughout my life and it has taken its toll. Knees, hips and overall health.

I would recommend to focus on a more balanced workout approach to my younger self:

- plenty of long walks (e,g. to work and back, during lunch break, hiking on the weekends)

- strength training with focus on compound exercises and mobility exercises

- occasional high intensity workouts (bicycle sprints, jump rope, etc.)