nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

MyFitnessPal Community

Is cardio really necessary?

dainali

Ok, random question, & during my search I've found semi mixed reviews. I think it was based mostly on personal preference, but my question is this:
do I really need cardio if I don't truly have much, if any, weight to lose?
I'm around 115-120 (need a more accurate weight but that's what I have for now), so at 5'3 I'm not really in need of losing weight, per say. What I need is to increase my lean muscle, hence my investment more in weight lifting rather than cardio. Not to mention...well, aside from the benefit of heart health, I really hate cardio. I just can't run around for hours & miles & be remotely happy. I can do it in the context of a sport, or something like kickboxing for example, but....other than that I really have never enjoyed it (& this is coming from a former soccer player).
I know weight loss is all about calories, whether you have a deficit or not, so I understand the logic behind that. I just want to really know if, aside from lifting, if cardio is really all that necessary. It probably wouldn't hurt me to do it, but right now there's quite a bit of snow on the ground where I live, thus running is rather difficult, as is getting into town where the gym even is. Maybe when it gets warmer I'll incorporate it a bit more but for now...is it ok to focus mainly on getting stronger?

Replies

SideSteel

I think people who don't like cardio or struggle with cardio will tell you that it isn't necessary. For 20-30 something year olds, sharing your low HR or shirtless selfie without cardio isn't exactly telling us anything - let's see what impact a cardio-free life will have on you when you are 40, 50 and beyond.

Do you think that someone who trains in a variety of rep ranges at moderate and high intensities is going to have negative impacts on health markers later in life because they missed out on specific adaptations from performing cardio?

I doubt this is the case.

Now I'm not trying to build a case AGAINST cardio. But I certainly question whether an athletic person who resistance trains at high intensity is missing out on basic health benefits by not performing cardio.

I believe both have specific adaptations.

If one weight trains in a cardio fashion, is it still weight training? (circuits, very short rest periods, higher rep ranges)

Yes they do have specific adaptations but at some point there is going to be crossover.

What I'm questioning is whether or not you are missing out on general health benefits if you are a lean athlete who primarily weight trains and does no cardio, assuming your weight training is of moderate to high intensity with a variety of rep ranges.

dainali

Thanks everyone for all of the replies! (I wasn't expecting so many in such a short period of time but thanks so much!)

What I think I can do to incorporate some cardio into my routine is interval training. It's much shorter time wise (being in graduate school doesn't give me much time as it is), & something I can handle a lot easier without getting bored. Though, out of curiosity, I noticed someone posted about HIIT in terms of weight training as well. I'm not sure if this would apply as well, but at least I could get my heart rate up while using weights. Since we have about a foot of snow outside I think for now I'll have to manage to do my cardio indoors

Thanks for all of the replies & suggestions! I knew that cardio was necessary for overall health, but really my short term goal is to focus on weights & build some strength. Once I gain more strength & have more time to devote to the gym, that's when I'll start incorporating more cardio. I won't ignore it forever, just for the time being. Thanks to everyone who answered!

KatherinesRiver

I believe that cardio keeps our hearts strong. I am sure of this. I took heart medications for years and it made my heart work less hard. Now that I am off of the meds I need to get my cardio to strengthen my heart.

As far as using cardio to lose weight I think that some cardio will help burn calories but I personally feel that we need to look at what we are eating more than how many hours we put in running.

I have found that I am happiest when I just do 30 min. of cardio. I feel emotionally better but after that I just get exhausted and irritable if I do much more. I wonder why? Maybe because I am carrying too much weight around? Could be.
:flowerforyou:

My brother runs a lot, does half marathons. He is at a totally different fitness level than I am. He gets the runners high and really needs to keep it up to feel the way he wants to!

knra_grl

I think some type of cadio is beneficial and as others have posted it doesn't need to be running - you could do other activities. I bookmarked this link this morning - you might want to look at it.

http://www.exrx.net/ExInfo/HIIT.html

scottYBRIDGEWATER

In your case it is not necessary. Abs are built in the kitchen, not on the treadmill. Weight training and diet will take care of your LBM. And you will have more time and energy for your workouts.

Madmarsha

Disclaimer: I am by no means an expert on this subject. That being said, I know cardio is really good for your heart (regardless of your weight) and overall circulatory health, which in turn is good for your entire body because your blood is the medium that circulates nutrients to every cell in your body.

That alone motivates me to incorporate cardio into my routine, more so than the weight loss benefits used to motivate me... especially now that I'm getting older and I'm becoming more concerned about my heart health and how I feel mentally versus my reflection in the mirror

I think this is a great answer. I had to get myself motivated, but I have no desire to do hours upon hours -- or even 1 hour, really -- of running/treadmill/elliptical. At some point, it's diminishing returns and it's going to cause me to hate it. So, frankly, I do enough to get my target heart rate up and I'm good.

Warchortle

I dropped my cardio... it's been a little too taxing on my body after my new strength based program. You have to be smart though... if you're correctly logging your food you can manipulate your energy expenditure however you like.

I probably burn more calories lifting than I would on a treadmill. It boils down to preference.

MeanderingMammal

As far as using cardio to lose weight I think that some cardio will help burn calories but I personally feel that we need to look at what we are eating more than how many hours we put in running.

I'm more motivated by improving my running performance than weight per se, but knocking out 600-800 calories outside gives me a lot more flexibility around what I eat. I find that if I eat to my goal I feel unsatisfied, but if I train and eat back the calories I do feel satisfied. Entirely psychological as the net physiological effect is identical.

That said I knocked out 1200 cals today with a long run, and I'll struggle to consume enough to make up for that, so I may have a glass of wine

I have found that I am happiest when I just do 30 min. of cardio. I feel emotionally better but after that I just get exhausted and irritable if I do much more. I wonder why? Maybe because I am carrying too much weight around? Could be

That strikes me as being underfueled, I know that my mood takes a dive if I'm not eating enough.

happilysingle69

That was a great question, I'm a member of Planet Fitness and have been for years. In the past I would just do cardio around 2-4 miles on treadmill three times a week, now that does great for fat burning but I tend to find that when I have been losing weight now that I'm in my 40's it is not tone. So I decided to use the trainer at the club and he made me a personalized lay out of toning and cardio so I'm going to give it two to four weeks. But I have to say it was refreshing workout,

Capt_Apollo

i don't know why people hear "cardio" and think they have to run for hours. i'd love to replace the word cardio with the word "conditioning." there is no need to train for a half marathon if you aren't planing on doing a half marathon.

you need conditioning. i don't care how strong you are if you get winded going up the stairs. and conditioning can come in many different ways. running for 20-30 minutes is just one way. ride a bike, take a zumba or kickboxing class. do some weightlifting complexes. whatever it takes to get your heart rate elevated for a sustained amount of time.

mina5000

I think you should do everything. Switch it up
Cardio, weights, bodyweight toning, pilates/yoga. Keep your body surprised and keep it moving and eat clean

Capt_Apollo

I think you should do everything. Switch it up
Cardio, weights, b]bodyweight toning[/b], pilates/yoga. Keep your body surprised and keep it moving and eat clean

what is body weight toning?

and consistency gets results. no need to switch things up and keep your body surprised.

asciident

Cardio's not necessary to maintain weight (or lose it) but it's important for heart and lung health. Even just some walking is fine. Which is probably why quite a few lifters don't bother. They're probably walking around and getting cardio in incidentally that they don't have to make a workout of it.

1pandabear

It is not very sexy, but while routine cardio is like fiber in your diet, both are good for clean arteries, they help to prevent stroke and heart failure. Personally I don't want a stroke. But cardio doesn't have to be boring. Karate classes, for example. Karate offers lots of cardio, plus develops your balance, flexibility, coordination and the ability to defend yourself.

holliebevineau

Cardio just feels good. It keeps my energy level up throughout the day and I am always in a better mood after workout. Good Luck!!

mina5000

I think you should do everything. Switch it up
Cardio, weights, b]bodyweight toning[/b], pilates/yoga. Keep your body surprised and keep it moving and eat clean

what is body weight toning?

and consistency gets results. no need to switch things up and keep your body surprised.

Body weight toning - doing squats and lunges, push ups, one arm push ups, tricep dips. a workout with out weights and holding a move such as planks. Keeping every muscle in your body contracted to get a decent calorie burn.
i add jump squats burpees too. I just like to switch up my workouts as i get bored but i have a routine. i dont do the same thing two days in a row,

tjthegreatone

I do both. Cardio 5-6 days a week, strength 2-3 times a week.

I fell completely out with restricting my diet and I pretty much eat what I want (I log it all). A few months back something snapped, and after 3 years of obsessing about my diet I figured life's too short.

I do lots of cardio so I can eat more without turning into a complete heifer. And I love the endorphins. It means that despite eating 2500-3000kcal a day for the past four months I have only gained about 5-10lb from my low weight. And I'll take those pounds to have my life and sanity back.

I strength train because it is fun. However it is pretty hard work, takes up a fair bit of time and the next day is usually wiped out by DOMS. And sometimes I find myself thinking that I'm spending an hour plus after work in an environment I paid for to do what many people used to do as a matter of course as part of their daily activities half a century ago (manual labour).

Can't say I look any more 'toned' and ripped than when I didn't strength train, but then I'm female and have a bit more body fat than before so.

Frankly I reckon that as far as heart health goes, genetics are far more important.

dainali

I think you should do everything. Switch it up
Cardio, weights, b]bodyweight toning[/b], pilates/yoga. Keep your body surprised and keep it moving and eat clean

what is body weight toning?

and consistency gets results. no need to switch things up and keep your body surprised.

Body weight toning - doing squats and lunges, push ups, one arm push ups, tricep dips. a workout with out weights and holding a move such as planks. Keeping every muscle in your body contracted to get a decent calorie burn.
i add jump squats burpees too. I just like to switch up my workouts as i get bored but i have a routine. i dont do the same thing two days in a row,

I do enjoy doing both body weight workouts & things such as burpees, mountain climbers, etc. Using those sort of helps get my heart rate up, since right now I'm doing a lot of this at home due to the horrid weather. Going to the gym when the roads are covered in snow & ice is...terrifying (I only manage to go into town for school, but even then I'm scared). So for now I've been doing a lot of that. It has helped & I know I'll work some more 'proper' cardio into my routine sooner or later. Though I admit I'm rather out of shape cardio wise, since when I was doing the Jillian Michael's ripped in 30 DVD....even the 2 minutes of cardio in her intervals made me want to die. Slightly sad, especially since I'm young, but eh. Working on it.

But I do like to switch things up in terms of cardio since I know I get bored with it if it isn't somewhat 'fun' to me. Weight lifting is never boring for some reason, but cardio...I've just never enjoyed it. So by switching it up that'll help I'm sure. Intervals/HIIT would probably keep me on my toes. So I agree with switching things up in that aspect since I know I'll need it or I won't stick with it. Short attention span when it comes to cardio I guess :P

rockmama72

OP, definitely check out the Fitness Blender website. They have exactly what you've described in all different lengths and fitness levels. I've got a foot of snow too so I'm using it a ton!

Wendy__D

Not to mention...well, aside from the benefit of heart health, I really hate cardio. I just can't run around for hours & miles & be remotely happy. I can do it in the context of a sport, or something like kickboxing for example, but....other than that I really have never enjoyed it (& this is coming from a former soccer player).

So why not just do it in the context of a sport? Join a kickboxing class, an ultimate frisbee league, etc., etc. If gym equipment type cardio (treadmill, bike, elliptical) bores you, maybe something where you push your heart and enjoy friends would fit the bill?

patriciapowerswilliamson

Hello,
I just wanted to add that walking is cardio. Cardio is very important for your heart maintenance of a health blood pressure. Walking up and down hills for just 30 minutes at a brisk pace is all you need.

I would never take exercise advice from anyone who thinks that cardio is not important.

Capt_Apollo

i would never take exercise advice from someone who thinks that walking up and down hills for just 30 minutes is all you need.

you can go run a mile. you can go walk four. you can swim. you can go for a bike ride or a hike.

hills for thirty minutes being all you need? pick your words more carefully next time.

WheezyFbb

Cardio is associated with improved cardiovascular outcomes regardless of weight loss achieved, so from a health point of view, cardio is good for you.

However, if you (like myself) dread cardio, then don't get discouraged and give up on exercising altogether. There are other exercises you can do (i.e. resistance training, sports, dancing, etc) that can also help you get healthier. I personally haven't done cardio in years.

ChaplainHeavin

Ok, random question, & during my search I've found semi mixed reviews. I think it was based mostly on personal preference, but my question is this:
do I really need cardio if I don't truly have much, if any, weight to lose?

Cardio may not be necessary to lose weight but it will be essential in being fit. If you want to be able to walk up a flight of stairs without gasping when you're 40 or 50 I would suggest you start doing something at least 3 times a week. Fast walking works great.

RGv2

My personal trainer who has trained tri-atheltes and fitness models told me that if I want to lose body fat I need to do cardio but if I want to build lean muscle I need to strength train. I am doing both as I have some body fat to lose but not a lot and also want to bulk up a bit. So I guess if you don't want to lose any body fat then cardio is not really necessary as long as you don't eat too much.

It would be more important to strength train so you don't lose any muscle mass.

:huh:

jirwin323

I always thought it mattered until my son surprised me, after not seeing each other for a year (he lives very far away and can only come home at Christmas) he lost 130pds just by eating 1350 calories a day. NO CARDIO no strength training. I wouldn't do it that way but you can't argue with success. He is now focused on bulking and cutting.

BTW - he secretly videoed our reaction and posted it on the internet only to have The Today show interview us about his most wonderful surprise - http://www.today.com/health/son-surprises-parents-130-pound-weight-loss-2D11876422.

obsidianwings

I always thought it mattered until my son surprised me, after not seeing each other for a year (he lives very far away and can only come home at Christmas) he lost 130pds just by eating 1350 calories a day. NO CARDIO no strength training. I wouldn't do it that way but you can't argue with success. He is now focused on bulking and cutting.

BTW - he secretly videoed our reaction and posted it on the internet only to have The Today show interview us about his most wonderful surprise - http://www.today.com/health/son-surprises-parents-130-pound-weight-loss-2D11876422.

Wow that is so cool! Congrats to him!

ElliottTN

If you like food and booze as much as me then cardio is a must or else you will be eating those 100 calorie snack packs for dinner every night.

obsidianwings

If you like food and booze as much as me then cardio is a must or else you will be eating those 100 calorie snack packs for dinner every night.

LOL I can relate to this

ninerbuff

For cardiovascular health? Yes. To lose weight or body fat? No.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition