*Note from Sarah: Jason Seib is back with a MUST READ article!!
Whenever I tell people to stop doing cardio I always seem to leave them baffled. The concept of cardio for weight loss is so ingrained in the minds of most people in the Western world that it tends to go without saying that it must be done. Sometimes people even leave it out when I ask them to tell me about their workout routine because they assume cardio is a given. In truth, Sarah and I (and Robb Wolf, Mark Sisson, and Chrissy Gower, to name a few more of MANY) prescribe no cardio to our clients at all. Yes, that means Deb did absolutely no cardio to get her results. I know it sounds crazy, but ask yourself why you believe cardio is beneficial as we take a look at the logic and science behind why it is not. First the logic, then the science.
Just to be clear, we define cardio as sustained effort at intensities above walking and below sprinting. Walking and sprinting = good. Running marathons = bad.
The logic behind avoiding cardio taps into one of my pet peeves, so I’m sorry if I come off a little harsh. We are so programmed by the “______ Diet” mentality that it never crosses most people’s minds that the evolutionary perspective used in the paleo diet should be applied to all things that affect our health. We choose to eat this way because we are pursuing natures intentions for human nutrition, only to strap on our Nikes and head out the door for a 5 mile run without ever considering whether or not this is something we should be doing. The question becomes, where is the stimulus in nature to engage in this activity? In other words, what would have caused us to run any more than a mile or two in nature often enough for natural selection to make us great at it and spare us from ill effects? It wouldn’t take a tiger than long to catch the fastest of us. It’s funny that in the minds of most Americans you aren’t truly fit until you have attained the useless ability to run 26.2 miles. An incredible feat, but not one that will ever come in handy.
No doubt I am making a few people angry here, but endurance sports are sports, not methods of attaining better overall health and fitness. If you enjoy running marathons, then who am I to tell you to quit? Just understand that running marathons is not good for you. Neither is playing at a competitive level in most other sports, but that isn’t why we play them. We play sports because they are fun. Oddly, the vast majority of runners are not competitive and run because they believe that what they are doing is beneficial to their health, and all other forms of cardio and cardio machines that I am aware of attempt to simulate the same internal processes that we get when we run. The unfortunate thing is that they do simulate those internal processes.
Now for the basic science. When it actually works, the “fat burning” effect that is the goal of the cardio-for-weight-loss advocate is mostly due to stress, and even then the results are sub-par compared to exercising in a manner that the human body understands. When you head out for a run or jump on an elliptical machine for an hour, your body produces the same hormones that make humans great at sprinting. Cortisol in particular is produced to get you some quick blood sugar for a fast escape or to catch some dinner. But you never make that quick escape or catch that dinner, and you are never caught and eaten by something scary, you just keep running. And your body just keeps producing cortisol. Internally, this is just stress, but we call it exercise and do it 3 – 5 days per week, even though that last little bit of belly pudge won’t go away. That little bit of pudge is so stubborn because your body is in a panic and it is trying to keep some energy stored close to your organs where it will need it most through this time of hardship.
For the actual studies and data, I can’t compete with Dr. Kurt Harris’ posts here and here. They are phenomenal and well worth reading in their entirety. They also contain the hard science that, for me, completely negates any citation of persistence hunting tribes as reason why we are “born to run”.
If you are doing cardio on a regular basis, ask yourself why? If you are an endurance athlete, then you have a valid reason. Since most of us are trying to be lean and healthy, then don’t you owe it to yourself to try a more evolutionarily sound training protocol for a few months before you assume that you need cardio? It’s hard to argue for the necessity of something you have never tried going without. So what should you do? Sprint like hell for short distances, walk as far as you want, lift heavy things in as many ways as possible, and mix it all up using high intensity intervals. If you need further guidance, Sarah happens to have an excellent fitness section in her book.
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This is an unbelievably myopic and reductionist post. Aerboic activity is healthy for a variety of reasons that have nothing to do with weightloss. The whole world does not have an eating disorder, despite the fact that the Paleo world does. Not everyone’s life or activity revovlves around weight-loss! I know its hard to believe, but its true. Let me point a few reasons why tens of millions of Americans enjoy “cardio”
- Competition and the enjoyment of racing, competing, and beating a personal best.
- Runner’s high/stress relief/positive emotional wellbeing (there are literally dozens of research articles on the anti-depressive and anxiolytic effects of aerobic exericse…. walking won’t do the trick, it has to be elevated hear-rate. I’m sure sprinting could compare)
- Enjoyment of the sport! Yes, people actually ENJOY running and biking. I am one of them. If I had to do Crossfit every day for the rest of my life I would probably kill myself. Being outdoors, in the sun and jogging for 2 hours for me is fun. Ditto for a long all-day bike ride. I can’t think of a better use of time and I certainly would prefer it to just hitting the gym and doing an intense 30 minute crossfit type activity and sitting on my ass the rest of the day. Some of us will never be happy with that set-up..
So, if your entire life revolves around weight-loss, I’m sure sprinting is a better use of your time. But if you enjoy endurance sports, enjoy competition, enjoy outdoor recreation in nature (trail running, mountain biking, etc.), there is little more dreary or boring that working out in the gym, no matter how intense it is.
Personally, I’m not happy unless I’m out hitting the trails or on my bike at least a couple of times a week. No paleo and no crossfit (even though I do both) will ever have the effect that these outdoor endurance-based activities do.
Don’t just expose yourself to the opinions that you already hold that you want confirmed, folks. If you want science and logic behind why cardio is beneficial, read Spark by John Ratey.
gyday mate;
i agree…..endurance stuff is good on many levels…..but as long as you realize the benfits also have side effects both short term and long term that may not be enjoyable.
no one gets through long term endurance activities without damage…but the same can be said of intense crossfitters…..almost any activity can become tricky …
if you are more aware of the pro’s and con’s i reckon you will be able to cope with either….but i still cringe when i see overweight people smashing themselves with long distance slow jogging on hard ground…there is definetly a smarter way….
i dont know one high level or elite athlete that does not overtrain and have the flu every winter…or a cold..or an injury….
the body can do amazing long distance events..it does adapt..but thats also a evolutionary response..not a way to define your existance ..it just cant maintain extreme aerobic movements…
but, do what you enjoy…regardless.
She’s not attacking people who LIKE endurance activity, and choose that as their sport. She’s attacking the CW notion that this type of activity makes you healthier….it doesn’t. If one chooses long distance events as their sport, they have to understand the health repercussions – the same goes in any type of sport.
Excellent post. As a cyclist I have to confront these issues all the time. Usually, I adapt my riding by using HIIT or hill repeats, and keeping it short. I also make sure to lift weights and walk or hike. Long high intensity miles is no where near as effective as training this way, and may in fact be counterproductive.
The persistence hunting argument seems weak to me. Why run all day when you can scavenge or ambush hunt? There are much more calorically efficient hunting methods that would have produced selection pressure against persistence hunting.
Have you ever tried scavenging or ambush hunting? Do you think a small band of humans could drive off lions, hyenas, etc. from a carcass? Ambush hunting only works where game is extremely plentiful. Anyone who has ever hunted game with a bow and arrow understands that waiting for game to come within archery range can take an excessive amount of time (i.e. days/weeks). Persistence hunting works because it is highly effective.
All my scientific experience lies in a totally unrelated field, so I do not feel confident to judge on either the evolutionary nor health related theses regarding aerobic exercise. But after reading your post and some additional searching I found two opposing views on the topics and feel they might help to provide some perspective:
Jason, good post.
Dave, full range of motion movements are ubiquitous in everyday life today and in the Paleolithic age as Nicole pointed out. To add a few more examples: ever fall down and have to stand back up (try that without a full range of motion squat and sit-up), ever have to pick up anything off the ground like a box, child, bag of groceries, etc. (try that without a deadlift), ever put that box or bag on a shelf above your head (try that without a full range of motion shoulder press), ever have to climb a ladder, fence, wall, tree, mountain, etc. (try that without a full range of motion pull), etc., etc., etc. . . . . .
Steve, although you tried to disagree in the first sentence of your post, the rest was pretty much in agreement with the article. Long distance running would be very “occasional”, i.e. rare in nature.
Andrew, you too tried to disagree in the first sentence of your post, then pretty much all of the points you make agree with and repeat the article. To reduce your points bullet-by-bullet: (1) Both you and the article agree that “Cardio”, as defined by the article, is fine as a sport and for fun; (2) you introduce a red herring by talking about “aerobic exercise”, which is not the same as “Cardio” as defined by the article, and you further support the article by agreeing that sprinting is healthful; (3) again, you and the article both agree that long-slow distance “Cardio” is fine sport if its what you enjoy doing, and your incongruous introduction of CrossFit and indoor gym training into the discussion is a is a humorous straw man. When the author advocates walking and sprinting, what makes you think indoor gym and CrossFit training is relevant to the discussion? Since you only offered points that you agreed with and no (relevant) points that you disagree with, I assume that makes you “unbelievably myopic and reductionist” as well? If you want to try to disagree, at least stay on topic and try to avoid non-seqiturs and logical fallacies.
Greg, don’t let Andrew throw you off track with his “aerobic exercise” red herring. The article is specifically talking about long-slow distance “Cardio”, not all aerobic exercise. Nevertheless, it would be interesting to see the opposing points of view you mention (looks like you forgot to or were unable to post the links to your sources).
I love this. I rarely post, but read your blog regularly. I have always been a long distance runner, but since I started eating Paleo I stopped (except for sprints). I haven’t missed it one bit! I did it to keep in shape, but was ALWAYS hungry. I lifted and wanted to get toned, but never saw much change at all. I’m not sure why I stuck with it for so many years. Perhaps, trying to be hopeful of ONE day seeing the transformation. Anyway, since I started eating Paleo and stopped the long distance running, I lost fat and SOON started seeing shape/tone to my arms and muscles on my abs! I have three children (youngest at 12 months) and this has been the best shape I have been all my life!!! The reason I am responding today is because of a comment I received from another women. She said, “Wow, three kids and you look like you are in great shape! Are you a runner?” In all my YEARS of running, I was never asked if I was a runner and/or that I looked in great shape. I responded, “No, I’m not a runner, but I do lift weights!” I was so happy and immediately was reminded of this post. I can’t agree enough about cortisol…I never got rid of the excess fat around my tummy (I was always slender, but I would have described myself as being skinny fat) and was always hungry. It was frustrating to be hungry because I wanted to lose the excess fat, but was just replacing the burned calories or more back into my body. I was in a vicious cycle. So thank you all you Paleo bloggers out there that have made the transition not only for me, but my entire family so easy!!!! I look strong, but even better I FEEL strong and healthy!!!
Hmmmm…..no cardio, huh? Did you know a well-conditioned person can run 200 miles, rest a day, and run 200 miles back the other way. This would kill a horse. There must be some reason we can do this, don’t you think? I would guess you just don’t have enough information. The Kenyans, who are the greatest money racers today, run up to 12 miles to school as kids, and then back again. An American track coach said the best thing we could do to even the playing field would be to buy them buses. The Tarahumara, also famed runners, typically run miles to several different fields, work the fields, and then run home again. Apache men, women, and children outran the American cavalry for 30 years over rough terrain in order to survive. What is my point? Although I have run 4 marathons and dozens of road races, not to mention hours and hours jogging in the mountains and deserts here, I agree. I don’t think it is necessary. I did it because it was fun. I don’t run any more. Now I’m doing weights. I think it is fun. So a person needs to do what is fun, as well as addressing his or her fitness needs. To state cardio is “wrong” or not “evolutionarily sound” is incorrect. We are amazing long-distance creatures when necessary although, as you noted, not very fast.
Did you know a well conditioned person can Back Squat 1000 lbs? Completely natural for the human animal or a trained state?
…….what person has done this?????
tell me…..who has run 200 miles one day..then rested one day..then run back another 200 miles????
please tell me……
are you really serious mate?
why do you post comments like this??
they are non sensical…..
A well conditioned horse can run that far as well. The key is “well conditioned”–in both horses and people. Please look up endurance riding. But I digress…
Hi Sarah,
I hated this post. There are so many maddening statements and irritating demonstrations of your obvious bias towards Crossfit (due to your own background) that I refuse to link to it. I found it very disappointing, and very negative, regardless of it’s accuracy.
Studies showing increased heart damage risk don’t really relate to your cortisol discussion, your “evolutionary” argument is very poorly thought out (Tigers? Really?) (and I think Matt LaLonde has convinced Robb Wolf that this is a stupid argument, why not you?)
By the way, here’s a quote from your linked articles which does nothing to support your argument: “IIRC cortisol levels go up during long hard runs, and blood glucose levels are also likely to be higher than ideal throughout due to the Cori cycle/gluconeogensis/constant Gatorade intake…these are just the first two culprits off the top of my mostly-uninformed head. ”
i.e. your expert isn’t supporting your statements.
That being said, I’m not disagreeing with you, entirely. I just think your article is lame considering your target audience is *people who run*.
I don’t even have a target audience, not sure where you got that statement of *people who run* as my target audience. I’m simply hoping to share information with folks. Jason Seib actually wrote this article which I was happy to post. Do we all have to agree, no, but making assumptions and being mean is not who I am or what I want to even be a part of. My feelings were hurt reading your comment and it’s my deepest wish that we could all communicate a bit nicer with one another. I have no agenda but to try to help people become healthier. I’m sorry if you didn’t like this article, we can all have our own opinions and I’m fine with that by I’m sad by all the mean spiritedness in a lot of these comments. I have not yet chimed in but reading your comment was kind of the last straw and well, I’m just sad, is all… I am not affiliated with Crossfit, nor do I coach Crossfit. I was certified in Crossfit but I don’t even train in the true Crossfit fashion, if you want to call it that. Again, sad sad sad but the nature of the comments around here lately. Thanks for chiming in but please, let’s all play nice.
Sarah, I’m sorry that people said ugly things in this discussion. I have throughly enjoyed exploring this website and finding all sorts of paleo recipes…they have really been helpful. To be honest this is my second round doing paleo…I did it once and did not really know what to cook and kind of gave up, but after I bought your cook book, it has made being on paleo sssooooo very easy. I am back in the game! Thanks for that!
On to the cardio vs. weights issue….
I found all different points of view interesting. I actually incorporate both cardio and weights into my weekly workouts. I did my first triathlon several years ago and only did cardio when i trained. I was in college at the time and worked a part time job for a lady who did crossfit all the time and told me to give it a shot. I did. I found that on some days the workouts would take me about 45 mins and on others they would only take me about 10mins which i never thought was long enough to workout because i was so used to doing an hour and a half of cardio. So i still continued to do cardio but only did about 30mins at a time after my crossfit workouts (most of the time i ran but sometimes i would swim). I spontaneously just signed up to do another triathlon and when i did it, i dropped a good bit of time from my first triathlon and they were only a few months apart.
So what i am trying to say in conclusion is that I feel that I benefit from both cardio and weights. Doing crossfit made me so much stronger and it gave me that extra boost to get through the race. I also found that the crossfit workouts do still incorporate a lot of cardio, but yes it is in small intervals…burpees is a great form of cardio and so is jump roping. They both make me happy. I never really lifted before and i have grown to really love it and see the benefits it has on my performance. My cardio has gotten better and I am doing less of it. I find one of the most beneficial things is doing a quick treadmill workout where i will run at a pretty fast pace for about 10 minutes and then for another 5 mins I will increase the slope significantly and then run at full speed on the slop for 20 secs and then hop to the side and rest for 10 secs and repeat that until the clock stops. I have found that that has really helped with my cardio…..A LOT.
I have not done any scientific research to really get to the root of what is better for my body healthwise but i enjoy doing both and it works for me and i am going to continue doing both!
Hi Sarah and Jason – Thanks for this article and the info. I was whole foods for about a year, and shifted to a paleo diet about 5 months ago. I love your book, Sarah, and am trying to get my husband of 1 year and 6 total kids on board (my 4 kids are taking it better than his 2)!
My question is about working out with an old injury. I am 46 years old, 5’5, 112 lbs with about 16% body fat. I do not want to lose weight and don’t do much cardio except brief treadmill hill walking for warmup. I am pretty muscular in my upper body and abs, but I have a reconstructed knee with severe arthritis, tracking problems, etc. So my lower body is thin but very lacking in tone. Have been in and out of PT for many years and try to keep my quads strong and hamstrings stretched. So here is my question: If a client came to you in the gym asking for a satisfying and effective lower body workout but could NOT do squats, lunges, box jumps, sprints, what would you suggest to help tone those thighs and get strong in my lower body? I know the stronger I get the easier it is on my knee, but isometrics and straight leg lifts are not cutting it! I’ve tried a personal trainer who suggests modified squats, and I’ve even gone to a cross-fit like gym in the area but they wouldn’t train me. You may not have any additional suggestions, but I figured it was worth the post! Thanks!
Look at our grandparents generation. Most of them were thin, and they weren’t doing cardio, that’s for sure. They ate healthier and walked more often, and that is why they were skinny. Plus, they were eating real food, and not this gmo infested garbage we call food today.
We have an “all or nothing” attitude when it comes to exercise these days. We are constantly being told by the media that we must perform hours of cardio a week to achieve weight loss and keep our heart healthy. Recreational running didn’t become popular until the 70′s and 80′s. After that, running injuries were occurring all over the place. After several failed attempts at running — due to knee injuries — I decided to walk 5 miles a day, life weights 3 days a week, and change my diet. It not only made me lose weight, but it has also helped to keep the weight from returning.
5 miles might be too time consuming for busy people, and I completely understand. Instead, try just 2 or 3 miles. Save the 5 mile walks for your days off. You would be surprised at how much of a difference it will make when combined with a healthy diet.
Finally, do not diet or count calories. Dieting rarely works. If you are hungry, eat. Your body knows when it needs fuel. I never allow myself to go hungry for the sake of losing weight. It is key to alter your diet with foods that burn slowly, leaving you full for longer periods of time. My diet consists of, but not limited to, brown rice, whole wheat breads and pastas, sardines, oatmeal, bran cereal, skim milk, frozen vegetables, dry beans, tuna and olive oil. All of those foods are cheap and healthy. I eat until I am full. Your digestive system will also thank you.
Lots of comments, love the passion. I think the thing a lot of people overlook is “moderation” in all activities to avoid repetitive use injuries and maintain optimal health. Runners run too much, CrossFitters do other stuff too much! The bottom line is that results are the definitive proof, stray from results into passion and opinion and you just lost the argument. I have not seen an endurance enthusiast that under any definition of health is better off than me. I do functional fitness training about 4 times a week, which includes a small amount of running/sprinting as well as lifting and gymnastic movements. People defending running are 99% of the time also people that have dedicated a good portion of their life to it and used it to shed some weight. It is hard to accept the idea that after all this time it might not be good in volume. Running is their drug, it gives them the adrenal high and makes them feel healthy because of the social acceptance. It also means they can eat crap and the run it off, right? Oh yeah, most still don’t want to take their shirt off in public
Hey Sarah,
Thanks for all the info you post and for inspiring me to eat and live better. I’ve been checking your blog now for about 8 months, and though we are not totally paleo, we embrace the ‘fundamentals’ and strive to be ‘more paleo’ if that makes sense.
Really just wanted to post to say thank you for sharing and sending a virtual hug, since it seemed to be an appropriate time… we all need one now and again!
Thanks so much Jess! Virtual hugs back to you my dear. : )
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AGREED! So true. I love when I run across people who are telling it like it is. American culture hasn’t the slightest clue about health and fitness. They think they should eat less and jog. No wonder so many are fat.
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Have you read Born to Run?
Most people who run do it because they like it… and for the runner’s high. As far as the stress thing, people like a little bit of fear and stress every once in a while. It’s why roller coasters and scary movies are popular. Duh. If you wanna say we don’t need to run, sure, but if someone likes running, why stop them? I’ve never known a fat runner.
You don’t mention any possible effects on heart health here though…
Running marathons is healthy for you! Most people run to hard. According to a long term study of runner and reported by Jeff Galloway (look him up and you’ll see his credibility) he is in his 60′s and has the knees of a 19 year old. He’s been running his entry life.
I’ve participated in endurance sports for the last 6 years, finishing 8 Ironman triathlons. In my observation (I agree my universe may be limited) at age 55 I’m WAY more healthy than 99.9% of those I see.
The key I think is to go at a true aerobic pace. Most people only think that their aerobic workouts are aerobic when in fact they are anaerobic. I use a heart rate monitor in all my workouts (except swimming) to insure my workouts are aerobic.
Keep up the good work and God bless you!