Another Reason to Avoid Aerobics
By Craig Ballantyne
Doing long-duration aerobic exercise ("cardio") for weight loss is inefficient and often ineffective. (For a longer discussion of the harmful effects aerobics can have on you, read Dr. Sears' article, "The Aerobics Craze - a Monumental Mistake.") But that may not be the worst thing about it.
According to Alwyn Cosgrove, a personal trainer in Santa Clarita, CA, "Research has shown that aerobic exercise programs result in injury - in fact, one study found a 50 to 90 percent injury rate in the initial six weeks of training." And yet, the typical weight-loss cardio program for an overweight person almost always includes thousands of repetitions... which almost inevitably leads to overuse injuries.
According to Cosgrove, "A superior system would be to use strength training to prepare the muscles for more exercise. By reducing the rest periods between sets of strength exercises, you can still achieve the same calorie-burning and cardiovascular-boosting benefits."
A bodyweight circuit of squats, push-ups, and step-ups will help strengthen the muscle groups of the entire body. Do a set of 10 repetitions for each, resting as little as possible between exercises. Once you have finished the circuit, rest one minute, and then repeat two more times.
[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine.]
______________________________
Reader Feedback: "Thank you for the articles that have rescued my health."
"For some time I have been a subscriber to ETR, and have found many of the articles very useful, especially those in the Health section. Recent revelations regarding aerobic exercise have been particularly eye opening.
"So, my story: Some 18 months ago, I suffered heart problems, was diagnosed with hypertension and put on a high dose of various 'beta blockers.' I could not fathom why this had happened to me; my lifestyle had always been healthy, and I took regular and frequent aerobic exercise.
"Many years ago, I was a pretty good athlete - and the preferred sports of my youth were sprint- or power-based, primarily basketball, gymnastics, and Olympic weightlifting. When I left school, I joined the UK Armed Forces, and indulged in my preferred activities. But then came the 1980s and the aerobics boom fuelled by Jim Fixx and Jane Fonda. At least her classes contained some high-intensity exercise, so weren't too bad.
"But, hey-ho, along came the 'fit police' and we all went 'low impact' for hours at a time. By then, I had left the forces and become a fitness conditioner. I took a degree and MSc in Sports and Health Science and subscribed to the 'aerobics is king' mantra regarding health, fitness, and weight control. However, it never seemed to me to be really effective. I became less fit over the years (allowing for ageing) than I had ever been, despite an average two hours per day walking to and from work at the University and regular long-duration sessions of cardio in the gym.
"Recent articles that you published point to possible reasons why. I have now gone back to my youth and started a programme combining intermittent high-intensity sprint, circuit, and weight-lifting exercise as suggested by the likes of Al Sears and Craig Ballantyne. My blood pressure has returned to normal, and I am gradually reducing my prescribed medication.
"Thank you for your attention and the articles that have rescued my health."
- Bill Milne
Loughborough, Leicestershire, UK
______________________________
It's Fun to Know: About "the Man in the Moon"
In the U.S., we grow up "seeing" the image of a man's face in the moon. Asians, though, see a rabbit in the moon. (In Japan, the rabbit is making a rice cake traditionally eaten during New Year celebrations.) And other cultures around the world see the silhouette of a woman, a frog, a moose, or a buffalo.
(Source: Wikipedia)
Michael Masterson
__________________________________________________
These articles appear courtesy of Early to Rise [Issue #2026, 04-26-07], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.
Doing long-duration aerobic exercise ("cardio") for weight loss is inefficient and often ineffective. (For a longer discussion of the harmful effects aerobics can have on you, read Dr. Sears' article, "The Aerobics Craze - a Monumental Mistake.") But that may not be the worst thing about it.
According to Alwyn Cosgrove, a personal trainer in Santa Clarita, CA, "Research has shown that aerobic exercise programs result in injury - in fact, one study found a 50 to 90 percent injury rate in the initial six weeks of training." And yet, the typical weight-loss cardio program for an overweight person almost always includes thousands of repetitions... which almost inevitably leads to overuse injuries.
According to Cosgrove, "A superior system would be to use strength training to prepare the muscles for more exercise. By reducing the rest periods between sets of strength exercises, you can still achieve the same calorie-burning and cardiovascular-boosting benefits."
A bodyweight circuit of squats, push-ups, and step-ups will help strengthen the muscle groups of the entire body. Do a set of 10 repetitions for each, resting as little as possible between exercises. Once you have finished the circuit, rest one minute, and then repeat two more times.
[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine.]
______________________________
Reader Feedback: "Thank you for the articles that have rescued my health."
"For some time I have been a subscriber to ETR, and have found many of the articles very useful, especially those in the Health section. Recent revelations regarding aerobic exercise have been particularly eye opening.
"So, my story: Some 18 months ago, I suffered heart problems, was diagnosed with hypertension and put on a high dose of various 'beta blockers.' I could not fathom why this had happened to me; my lifestyle had always been healthy, and I took regular and frequent aerobic exercise.
"Many years ago, I was a pretty good athlete - and the preferred sports of my youth were sprint- or power-based, primarily basketball, gymnastics, and Olympic weightlifting. When I left school, I joined the UK Armed Forces, and indulged in my preferred activities. But then came the 1980s and the aerobics boom fuelled by Jim Fixx and Jane Fonda. At least her classes contained some high-intensity exercise, so weren't too bad.
"But, hey-ho, along came the 'fit police' and we all went 'low impact' for hours at a time. By then, I had left the forces and become a fitness conditioner. I took a degree and MSc in Sports and Health Science and subscribed to the 'aerobics is king' mantra regarding health, fitness, and weight control. However, it never seemed to me to be really effective. I became less fit over the years (allowing for ageing) than I had ever been, despite an average two hours per day walking to and from work at the University and regular long-duration sessions of cardio in the gym.
"Recent articles that you published point to possible reasons why. I have now gone back to my youth and started a programme combining intermittent high-intensity sprint, circuit, and weight-lifting exercise as suggested by the likes of Al Sears and Craig Ballantyne. My blood pressure has returned to normal, and I am gradually reducing my prescribed medication.
"Thank you for your attention and the articles that have rescued my health."
- Bill Milne
Loughborough, Leicestershire, UK
______________________________
It's Fun to Know: About "the Man in the Moon"
In the U.S., we grow up "seeing" the image of a man's face in the moon. Asians, though, see a rabbit in the moon. (In Japan, the rabbit is making a rice cake traditionally eaten during New Year celebrations.) And other cultures around the world see the silhouette of a woman, a frog, a moose, or a buffalo.
(Source: Wikipedia)
Michael Masterson
__________________________________________________
These articles appear courtesy of Early to Rise [Issue #2026, 04-26-07], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.
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