Cardio isn’t the enemy

Walk into most gyms and you’ll see it.

Rows of treadmills. People going for miles and miles. Watching the clock. Waiting for it to be over.

For years, we were told that more cardio was the answer. Want to lose weight? Do more cardio. Want to get in shape? Add more miles. Want faster results? Stay longer.

To be fair, long cardio sessions build something important: mental toughness. There’s value in doing something uncomfortable — even boring — and sticking with it. That discipline matters. It’s also necessary when training for a specific event such as a 5K.

But when it comes to fat loss, joint health and longevity, especially after age 40, more isn’t always better. Too much long, steady cardio can start to wear on the body. Joints begin talking to you. Energy drops. And if it replaces strength training, muscle mass can slowly deteriorate — which is the opposite of what we want as we age.

That’s where a smarter approach comes in.

High-intensity interval training, or HIIT — sometimes called burst training — isn’t just for elite athletes. It simply means short bursts of effort followed by recovery. Instead of grinding for an hour, you might push hard for 20 to 30 seconds, then recover for 40 to 60 seconds.

That “push” doesn’t have to mean sprinting. It could be 30 seconds of battle ropes, medicine ball slams, a controlled sled push or a fast interval on a bike or rower. These movements are powerful, joint-friendly and surprisingly energizing.

Inside my studio, I have clients in their 60s, 70s and even 80s doing these exact things at their own level. Some move faster. Some move slower. Some push heavier sleds. Some push lighter ones. But they all push. And they love it.

Why? Because it feels athletic. It feels strong. It feels empowering.

There’s something different about slamming a medicine ball or pushing a sled across the floor. It wakes you up. It reminds you that you’re capable — yes, even in your 70s and 80s. And often, it’s far more engaging than staring at a screen while logging another slow mile.

This isn’t about declaring long cardio “bad.” A steady walk outdoors can clear your mind. A longer ride can build grit. But if your entire routine is long, repetitive cardio, it may be time to mix things up.

Train your heart. Protect your joints. Preserve your muscle.
Sometimes the best cardio isn’t longer. It’s smarter.

This week’s challenge
Add one short interval session to your week. Try eight to 10 rounds of 30 seconds of battle ropes, medicine ball slams, sled pushes or fast bike work followed by 60 seconds of recovery. It will take less than 15 minutes, and it might completely change how you feel about cardio.

Chad Cannon is a health & fitness coach, success coach, and owner of the Cannonfit Transformation Center in Bluffton. Chad can be reached through www.cannonfit.com