Cardio is useless!
Brought to you by The Every Other Day Diet
Here’s part 4 of Jon Benson’s useless/worthless series with my comments at the end
Make sure to post your comments as well as I love your feedback!
Here’s what Jon says about cardio:
Yep… saved the best for last.
Here’s a fact: Most cardio (bike, treadmill, glider, whatever) is a waste to time… UNLESS you do it at the right time with the right nutrition plan.
The calories you burn from cardio will be easily negated simply by eating a bagel!
Hardly effective for getting rid of bodyfat.
Weight training and/or resistance training at home or with your body weight, as covered in 7 Minute Muscle, is your best bet for exercise that burns-off mega-calories and keeps on burning long after the exercise session is over.
Here’s how to use traditional cardio wisely:
1. Do it first thing in the morning on an empty stomach
2. Keep your heart rate down to 75% of your max (220 minus your age x .75 will give you this number, at least approximately)
3. “Burst” for 2-3 minutes in your session up to 85-90% of your max heart rate.
4. OR, do cardio right after weight or resistance training when your heart rate is already elevated and your blood sugar is lower. Your body burns blood sugar first during exercise.
Cardio for most people only needs to be performed 3-4 times a week for 20 minutes.
The only time I break this rule is when I want to get my bodyfat below 10%. Then I will do more, but only using the rules above.
Hope this saves you a ton of time with your workouts.
Enjoy your holidays!
P.S. You can get both books, The Every Other Day Dietplan and 7 Minute Body, for a big-time discount by going here and watching this presentation:
Every Other Day Diet Presentation
My Comments
First I’ll start with this. I think timing is important but for some people timing can be tough with their schedules so it’s more important to do cardio when you can as opposed to not doing it all.
So if you can’t do it first thing in the morning on an empty stomach or right after weight training don’t use this as an excuse to skip it 
Second I think most people simply don’t do enough interval training: Hills, Stairs, Running, Whatever I also think using heart rate can be very inaccurate.
Max heart rate formulas are very inaccurate especially the age adjusted ones.
Go by how you feel.
Are you breathless? Then slow down
Can you carry on a conversation? Then 2 easy
I like to use that as more of a gauge then heart rate unless I’m using a heart monitor.
Heart monitors are a great way to gauge your recovery from workouts.
What I did when I used one was wait till my heart rate got to under 100 beats per minute and then repeated my interval.
And what I noticed was that as my conditioning improved it took less time to get under 100 beats per minute.
So does this mean to scrap the treadmill and gym cardio machines?
If you have a choice I’d go with the real thing; Real Running, Real Hills, or Real Stairs
But if you don’t then of course use the gym equipment.
Just don’t be a slave to long, slow cardio which is what I see in every gym.
Use the 180 rule and do the exact opposite of what most people do in a gym because for the most part it’s not working.
Most people simply plot along for 30-60 minutes and this just isn’t the best use of your time.
I also happen to love spinning classes because people in there work hard and at then end of the day you must work to get the body you want.
It’s not always about light easy cardio.
As always let me know what you think and share your cardio training ideas by posting to the blog
Virgil
Programs I’m Partnered with & Highly Recommend
Body Weight Fat Loss Blue Print
Order any of these products and you get the entire NGN Program Free!
A $97.00 Dollar Value!
Simply email your receipt to support@virgilaponte.com
its really helps me as i live in India, os i got the best possible n sure way by you all
Virgil
If you are strictly talking about weightloss you are probably right. But cardio for me works magic on my high blood pressure. On medication, without cardio I run about 125/80. With regular cardio, at least 3-4 days a week 30-60 minutes per day keeps the pressure around 110/70. I cardio weekends and at night. Just wanted to add my two cents.
Thanks for your 2 cents Dick
That’s exactly what I want here
There isn’t always a right my friend.
The bottom line is what works for you.
I would also look at natural methods to lower your pressure as well.
Check out for lots of great info on natural health
Again I’m not a big fan of conventional cardio. But the best exercise is the one that someone will do. So if that’s the only thing you will do it’s better then nothing. Also, some may be so de-conditioned that they need to start w/ low intensity work to build their fitness level to the point that they can do more productive workouts. With all that said their is a better way to train. Better being defined as: higher fitness level, more rapid fat loss, and less time invested. By time I mean both length of workouts: 5 – 30 mns. 3x’s per week, and time it takes to see results: a week or two.
Thanks again Sgt Fitness!
I certainly agree with that. Progression is everything. I love taking my mon to do hill sprints with me. She walks up the hill and I run
. I do make her do a little running the last 2 sets though 
BTW for all you long distance lovers remember this. If it’s something you really love then keep doing it. Just try to add some intervals in when you can
The best exercise is the one you will do
Virgil
Since I love spinning class, but cannot get it at a time convenient for me, I have ipod set up with different music from jazz to heavy metal. I use AMT or elliptical and use the beat of the music for strides. The next best thing to spinning for me.
I used to run regularly but my knees and lower back prohibit that anymore. I use the eliptical and Concept 2 rower as a warmup prior to lifting. 12-15 min gets my heart rate up and body ready. On off days I do a combination of 2-3 cardios: eliptical, rower, cycling, or swim to get a good variety for 60-75 mins. I do find, however, the cardio portion is the only effective way to control my weight at age 58. So, basically, I disagree that cardio is a waste of time.
Sounds like good advice,but I’m hearing new things about the empty stomach training and energy levels during training.
The key is just to try it and see how u feel. Bottom line is what works for you
Thanks for sharing
I agree we can disagree
What ever works for you man.
If injuries prevent you from doing certain things you just showed there is an alternative.
I’m sure many people can relate to your situation.
Thanks for sharing Karen. Spinning kicks butt!
My name is Orlando. Live in the Netherlands. I am a science- and karatedo teacher. I trained a lot of kata. That is a lot of cardio. Feel good but I’m over 55 years and notice that a lot of karatdo sensei’s over 55 years are overweight.(bodyfat) Untill july 2009 me too!!!. In august 2009 I made de my own short kata and training, and also by reading how samurai trained I know now If you want to lose fat there is no need of cardio.You save time and talk less. Using your tongue to much makes you deaf.
A samurai fight is (was) also a time of seconds. Now my kata’s are short and a lot of short strenght training and a love stair training. Thirty minutes every day without stopping makes you feel better and lose fat. I lost 20 kilograms in 4 months. I feel super. You have to do what you have to do. If you like it and if you feel good oke. But if you think about it and see you’re losing fat without doing cardio you’ll think twice. In Holland they use the bike everyday but you see a lot of overweight people. Perhaps I write now too much. Let’s do some work and change. Greetings and the best for 2010. See my website http://www.budopro.nl in februari 2009 for more tips and information.
Thanks a bunch for sharing Orlando!