Should I do general cardio?

Our read is that general cardio, including running, swimming, and high-intensity training, is well supported for improving health and endurance.

Experts suggest incorporating a mix of long-duration work and high-intensity sprints, with running recommended three times per week and a long run of 60-90 minutes once per week.

However, concerns exist regarding potential negative impacts on muscle mass, thyroid function, and skeletal health, particularly with excessive or chronic cardio.

Andrew Huberman includes a long run of 60-90 minutes once per week and suggests running three times per week. Swimming can sometimes substitute for running sessions, and a weighted hike may replace a long run day. High-intensity training can utilize air bikes and rowers (Peter Attia), or swimming for 4x4 training (Rhonda Patrick). Combining high-intensity short-duration sprints with longer duration work can improve endurance. Zone 2 cardio can be combined with sun exposure and is performed at an intensity where one can maintain a conversation without getting winded, typically while nasal breathing (Andrew Huberman). Sprint interval training involves maximal effort for 30 seconds or less with 2-3 minutes of recovery (Andrew Huberman).

• 01Andrew Huberman includes a long run of 60-90 minutes once per week.
• 02Peter Attia states that air bikes and rowers are suitable for high-intensity training.
• 03Andrew Huberman notes a 94-year-old individual swims a mile a day, four days a week.
• 04Andrew Huberman states that swimming can sometimes substitute for running sessions.
• 05Andrew Huberman claims running is known to improve health and costs only time.
• 06Andrew Huberman suggests running should be performed three times per week.
• 07Andrew Huberman states that Zone 2 cardio and sun exposure can be combined.
• 08Andrew Huberman notes that a weighted hike may replace a long run day.
• 09Rhonda Patrick states that swimming can be used for 4x4 training.
• 10Andrew Huberman claims combining high-intensity short-duration sprints with longer duration work can improve endurance by enhancing speed, stability, and breathing efficiency.
• 11Andrew Huberman states that sprinting is a valuable human movement that many lose the capacity to perform as they age.

Excessive cardiovascular exercise can negatively affect thyroid function, leading to a lower metabolic rate and long-term weight loss problems (Paul Saladino). Cardiovascular activity primarily trains the body to become more efficient with calories, leading to a slower metabolism and reduced calorie burn over time (Paul Saladino). Reduced muscle mass from cardio diminishes insulin sensitivity and the body's capacity to burn calories (Paul Saladino). High volumes of running or cycling can negatively impact skeletal health and balance (Peter Attia). Performing cardiovascular exercise before strength training impairs strength training performance (Andrew Huberman). Steady-state chronic cardio, particularly ultra-endurance running, can lead to significant muscle loss and potential cardiac issues (Paul Saladino). Attempting to sprint at maximum speed without adequate warm-up or sufficient tissue and joint capacity can lead to injury, strains, or feeling unwell (Andrew Huberman). All-out sprints or intense cardiovascular exercise carry a risk of injury, potentially leading to issues like sciatica or pelvic floor pain (Andrew Huberman). Low weight-bearing, low-impact activities like walking, swimming, and cycling do not significantly improve Bone Mineral Density (BMD) (Peter Attia). Endlessly performing cardio exercises like using a stair stepper or treadmill is not an effective long-term strategy for weight loss (Paul Saladino). Cardiovascular exercise is not the primary method for losing extra pounds, despite being beneficial for brain and body health (Paul Saladino). Endurance training can reliably lower testosterone in men (Paul Saladino). A vegan diet with insufficient protein and high-volume running can lead to significant muscle loss (Paul Saladino). The J-curve hypothesis for running mortality is based on flawed statistical analysis in key studies (Peter Attia). Concerns regarding cyclists include sexual health, pudendal nerve issues, and seat anatomy, necessitating the use of appropriate bicycle seats (Peter Attia).

The critical threshold for cold exposure duration to eliminate or reduce delayed onset muscle soreness or maximize power and endurance training results is not yet clearly established by sufficient studies (Andrew Huberman). Further research clarifying optimal running form (e.g., heel striking) could also refine recommendations (Peter Attia).