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episode #355

Chronic cardio: The silent killer of your fitness goals!

May 13, 2024 in Podcast

Intro

In this episode, I discuss the concept of chronic cardio and its negative effects on the body.

Chronic cardio refers to overly stressful cardiovascular workouts that are conducted at rates that are too high and without sufficient rest. This pattern of exercise can lead to overuse injuries, chronic fatigue, and compromised health and weight loss goals. The primary stress hormone cortisol remains elevated for long durations, suppressing immune function and hormonal balances.

I would recommend the Phil Maffetone method, which involves training at a heart rate below your maximum aerobic function threshold. I also suggest incorporating resistance training and occasional intense workouts for optimal health and results.



Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday. If you're listening to us on Tuesday, hope you had a chance to listen to my interview with Dr.

Brian (43s):

Rosemary Ruki. She's a functional medicine practitioner, and we touched on how traditional medicine often fails to make the connection between gut health and overall health. The importance of checking adrenal cortisol and DHEA levels, the role melatonin plays in regulating your sleep wake cycles, the importance of personalized dieting and much, much more. So if you haven't already, definitely check out my interview with Dr. Rosemary tki. That's episode 3 54. Now on today's micro podcast, we are gonna touch on Chronic cardio and how it can be more of a stressor to your body and cause maybe overuse injuries and chronic fatigue.

Brian (1m 24s):

Now, Chronic cardio is an overly stressful cardiovascular workout that can last either too long or too frequent frequently with insufficient rest in between. You know, generally speaking, Chronic cardio workouts are conducted at high heart rates that are too high to be what's called aerobic. And I'm gonna touch on that a little bit later regarding what the, your maximum heart rate should be when you're doing cardio sessions. And so this, these Chronic cardio can create what's called excess stress, and it doesn't allow for sufficient recovery. Unfortunately, it seems to be a, the general population's predominant exercise pattern where they're conditioned to associate suffering and pushing ourselves to the limit with getting fit.

Brian (2m 11s):

It's like go hard or go home. Now, don't get me wrong, in order to get results, you do need to push yourself from time to time, but Chronic cardio might be doing the reverse effects of what you think it will be doing. And we're gonna touch on that. Even seasoned athletes with competitive aspirations routinely overtrain as evidenced by their high rate of overuse injuries and the performance ruts that they could cause. And essentially chronic exercises compromise their general health, their weight loss goals, and potentially longevity by doing too much too often and ignoring the importance of rest. If I, if as I've gotten older, I've really prioritized sleep sufficient recovery and really focusing on adequate rest so I can come back for each workout just as strong as I, I was the last workout.

Brian (3m 2s):

And really for many dedicated fitness enthusiasts who tend toward this chronic exercise pattern, they'll find that conducting workouts that are easier, shorter, and less frequent can actually lead to fitness and health improvements. I know it sounds counterintuitive, but it's true. So there is a time where you can occasionally challenge the body with a sustained high intensity peak performance effort and it can help, you know, sort of get you towards your fitness goals without, you know, getting into this pattern of chronic overwork workouts resulting in negative con consequences. A chronic exercise pattern causes the primary stress hormone cortisol to remain elevated for long durations as the body struggles to cope with its excessive fight or flight stimulation, excessive cortisol production, and too much exercise.

Brian (3m 51s):

Stress in general promotes sys systematic inflammation. Chronic stress has been observed to suppress immune function and compromise bone density. Next hormonal balances could be an issue if you are chronic exercising for long periods of time. Chronic elevation of cortisol suppresses testosterone growth hormone and other adaptive hormones. This compromises optimal fat burning, muscle development, energy levels, immune function and sex drive. Testosterone is a major adaptive muscle building mood, elevating cognitive performance enhancing hormone for males and females.

Brian (4m 31s):

A cortisol is the primary catabolic stress hormone. These two hormones antagonize each other so chronically elevated cortisol will suppress testosterone. So burnout is a common consequence of pursuing the exercise high too frequently. So what should you do? There's something called a film matone method, which involves training regarding your heart rate And. what you do is you take your age less 180. So if you're 30 years old, you'd be your maximum aerobic function threshold would be one 50. So 180 minus 30 training at this heart rate will help improve your aerobic capacity by increasing the efficiency of your body's oxygen utilization.

Brian (5m 18s):

First of all, you wanna start by warming up and then sort of gradually get to the, to running at a heart rate that is below your maximum aerobic function threshold. If your heart rate exceeds this threshold, just slow down your pace until it falls back into that targeted range I would recommend. I would recommend starting with shorter sessions and gradually increasing your duration over time. Then what I would do, maybe every once every seven to 10 days, do a well-planned brief intense workout, which causes a quick spiking cortisol and elevates levels of adaptive hormones like testosterone and growth hormone for longer durations. These adaptive hormones promote muscle growth and recovery, stabilized appetite and energy levels.

Brian (6m 2s):

It'll promote feeling of vitality as opposed to feeling of fatigue. Now don't get me wrong, there are, they'll be intense, but they'll be short-lived and you'll be able to recover because you're only going doing them every seven to 10 days. So I would aim for a couple days of the fill matone cardio method, along with a well-planned brief, intense workout every seven to 10 days. This along with implementing resistance training can definitely put you on your way to optimal health and truly get you the results that you're looking for. So avoid Chronic cardio, listen to your body important. It's important to understand that recovery is just as important as the workout.

Brian (6m 45s):

So hope this helps. I appreciate you listening, If, you love the podcast. Feel free to leave a review on iTunes, Spotify, or your listening device of choice, and have a great rest of the week, and I will talk to you on Friday with another great interview. Thanks for listening to the GETLEAN e Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned In, this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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