For publication January 19, 2006

Just say "No" to traditional cardio!
By Aram Ovsepian

You've celebrated the New Year, made your resolutions and are now gearing up to attain your latest goals. You're full of vim and vigor. This time you're really going to lose those 10 pounds. OK, make that 20 - but this time you're going to do it right and hit it hard.

To legitimize your effort, some of you might join a gym or hire a personal trainer, others may sign up with a "boot camp" or seek out the latest hip-hop trend. But after reading some articles and soaking up the advice of the "celebrity trainers," most of you will actually decide to go it alone. After all, as long as you go "cardio" you might as well go it alone, right? So this time you're ready to run for your life! Uh-oh.

While the current buzz claims that the more cardiovascular exercises you do, the faster you'll lose those unwanted pounds, for some of you, aerobic-based fitness programs can actually backfire.

The main reason that cardio workouts are promoted as a panacea for fat loss is because of their calorie burning ability. But before you "run for the gold" there are a few basic facts that you should take to heart.

1. Cardiovascular exercise generally involves a highly repetitive movement pattern. In running, for example, one foot after the other hits the pavement or the track or the treadmill with relentless consistency. But according to Newton's Third Law: "For every action, there is an equal and opposite reaction." So for every step you strike against the pavement, the pavement strikes you back! Your joints will absorb each blow and if they're not strong and balanced, chronic and painful injuries are guaranteed. Then if you mask those injuries with painkillers, rather than address them with corrective exercise and lifestyle modifications, you might as well run yourself straight to the nearest hospital. Surgery will surely be scheduled soon!

2. Cardiovascular exercise is catabolic (tissue destructive) by nature. According to the latest research, while short bursts of cardio activity can help you in your fight against fat, prolonged cardio activity can actually weaken your immune system and cause your muscle to waste away. Did you ever compare the physiques of the sprinter with that of the long-distance runner? Lean, powerful, beautiful vs. sickly, starving, emaciated. Did you ever wonder why? Tissue destructive...

Does that mean that you can never attain a leaner and healthier look on your own? Of course not. It does mean that you can't do it by running your heart out for 40 minutes every day after work. You can run but you can't hide from the proven rules of proper exercise.

Consider the following:

1. Address your diet first.
2. Start simple. Walking is an extremely power tool.
3. Incorporate a resistance training program into your schedule. Resistance training is anabolic (tissue building) by nature and will also help to increase your metabolism.
4. Always keep your body guessing by alternating your cardio activities.
5. Consider Interval Training (short bursts of cardio followed by low intensity cardio for recovery) but only after your body is strong enough to handle it.

Now you're ready to make it a happy and, particularly, healthy New Year. This time you're ready to hit it smart. Then you can hit it hard.