Ditch The Treadmill

Women (and men) who run slow laps on treadmills for hours on end, or who rack up languid miles running SWPLthons, are in for a rude surprise: your efforts aren’t amounting to much. Advocates for the paleolithic lifestyle got another boost from science recently, in a study which found that short, intense bursts of exercise are more beneficial than long, moderately intense exercise for your heart health.

Short, intense bursts of exercise could be better for our health than longer intervals.

Spending 2 minutes 30 seconds exercising at a high level of intensity, could be better at protecting the body against risk factors associated with cardiovascular disease (CVD) than longer sessions of less intense exercise, claimed experts at the British Science Festival today.

The ability of the body to deal with fat following a high-fat meal is a marker for the likelihood that a person will develop CVD in the future. The faster the body is able to get rid of the fat in the blood following a high-fat meal, the less at risk that person is of developing CVD – for example atherosclerosis, which is the build up of fat within the blood vessels.

A study led by Dr Stuart Gray, from the University of Aberdeen’s Musculoskeletal Research Programme asked participants to undertake 2.5 minutes of high-intensity exercise – 5 x 30 second sprints exerting themselves to their maximum ability with 4 minutes of rest between each sprint – before eating a high-fat meal.

Findings of the study—published in Clinical Science—showed the fat content in the blood of these participants after that meal was reduced by 33% compared to if they had not undertaken any exercise.

The fat content in the blood is only reduced by 11% if a moderate intensity exercise session – 30 minutes of brisk walking – is undertaken before the same meal is eaten.

Paleo gurus have been saying for quite a while that wind sprints and heavy low rep deadlifts >>>>> jogging for miles and high rep pink dumbbells, for both maximizing heart health and muscle tone. And now we have some lab proof. On a personal note, I feel a lot stronger and alive when I do a set of sprints, complete with hard turns at the 40 yard mark, than I do running five miles at a slower pace. I also like to clean and jerk fat chicks. Not a euphemism.

On another personal note, it gives me pleasure to sneer at SWPL chicks and emaciated hipsters running hither and tither to their poofy froo froo pillow fight aerobicizer classes and ventkatamaran yogurt meditations. Classes, seminars, socials, oh my! Must feel busy before I die!





Comments


  1. I agree with you Heartsie, this has been my experience as well. I remember I read somewhere that you need to do high intensity exercise if you want more testosterone. I took it seriously and now I feel better.

    More posts on this topic, please!

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  2. So take your chick to pound-town every night before dinner for 2.5 minutes and live to see 100!

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  3. What’s so good about walking, jogging, and bicycling is that they *replace* sedentary, unathletic ways of getting around, like driving a car. You should do short, high-intensity excercise *in addition to* using your body at low intensity all day long. Make a point of walking any distance under a mile, and biking any distance under five miles, and you’ll have a solid athletic base to build on.

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  4. Just remember there’s a balance. While marathons and excessive cardio aren’t all that beneficial, neither is doing constant sprint work and deadlifting. There needs to be a balance. I lift 4-5x/week and run a 5k 3-4x/week. Being able to keep your heart rate in the 140-160 zone for a period of time helps in other areas of your life, including sexual endurance (it’s nice to know you can wear any girl out long before you break wind).

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  5. This post surprised me. I though it was going to poke fun at metrosexual “PUA’s” obsessed with male looks, but instead…

    American women are fat. They can use all the fucking exercise they can get.

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  6. Been doing intervals / Tabata & embarking on a new high intensity workout routine today. It definitely tones muscles and helps feel great, but I still follow up with 30 min cardio for weight loss.

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  7. Manhandling fat chicks, Jesus you must be built like Jay Cutler to handle the average american land whale!

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  8. Dear CH,

    Stick to what you’re good at. This is not one of those things.

    Comparing 160secs of high intensity intervals against 30mins of “brisk” walking is hardly a fair comparison.
    This does not prove anything except re-enforce your preconceived beliefs. I would file this under the Cheerios category. It may lower your cholesterol…(or it may not).

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    • “Stick to what you’re good at. This is not one of those things.”

      Yes, it is one of those things. He knows a lot about paleo diet and even more about how to stay fit.

      Get off this blog now!

      [heartiste: now you’re just being cuteness.]

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  9. I don’t know enough about this stuff to argue for or against.

    However, fat chicks on the treadmill doing a “brisk” walk crack me up. You can tell that in the back of their fat little heads is the premise “if I sweat a single, I will DIE!” It’s funny just to watch them go at their three-mile-per-hour walk.

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    • Why are there so many fat girls on treadmills? Because relying on treadmills to help you lose weight is pointless. Survival of the fattest…

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      • So many fat chicks are on treadmills because over fatness is the symptom of being a domesticated sheep, not the cause. I personally have come to see such activities as part of the fattening up process because you can be a whale and walk until your feet wear down to nubs, but you can’t be unfit and climb a mountain.

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  10. You don’t have to ditch the treadmill, just put it on 12 vertical and 4.5 mph and you’ll have a heart rate in the 180’s in no time.

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  11. Long distance runner here. I do it because I love it. It’s not a choice. Weightlifting (zzzzzzz) bores me the way jogging apparently bores you.

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  12. I think you are probably ahead of the curve in denouncing “long, slow, distance” training as a magical cure all, but ultimately the benefits of interval training can be overemphasized as well. It depends on what you want to train. See the posts by EZA here: http://www.sherdog.net/forums/f13/how-finally-solve-your-conditioning-problem-788235/index3.html

    Another helpful article by the same guy: http://www.8weeksout.com/2011/10/10/research-review-energy-systems-interval-training-rsa/

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  13. “Players who say they have no regrets are lying. If you’ve been with enough women, you’ll eventually let one go you wish you hadn’t. 22 minutes ago”

    I’m so sorry to hear this. Can’t you contact her again? Is she married to another man? Is there any chance that you meet another girl and fall in love with her? Hope you’ll be okay!!! ❤

    [heartiste: do you always live inside your head like this?]

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  14. Cardio is not running 5 km three times a week.
    Cardio is running 50-60 km a week – running several 10-15-20 km long runs, and one or two 5 km speed runs (meaning – at least under 20 minutes).

    Mike Mentzer INVENTED High Intensity Training – and he had no qualms with doing cardio to burn down fat and achieve good muscle definition.
    He just did it RIGHT.

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  15. My rule of thumb is that if I can still talk while exercising, then I’m not exercising hard enough. I’ve been an avid runner for close to 2 years, and I have found that better results are gained from shorter, high-intensity workouts. I used to run at a pretty good pace for 6-8 miles at a time, and I did lose about 30 pounds doing this, but after a while it just stopped working. Recently I’ve started doing 5K a day 3-5 times a week and trying to do it as fast as I can. Just from running I can see more definition in my arms, legs, and stomach, with the beginnings of a six-pack showing through….And I haven’t done crunches in months.

    Power walking, thighmasters, electrifying ab belts, step aerobics, etc., are wimpy exercises no matter how you slice it. My mom was really into that stuff, and she actually gained weight while doing it. If you’re going to exercise you have to do it right. The old saying is true – “No pain, no gain”. If I run 5K and my legs aren’t burning and I didn’t break a sweat, then I didn’t try hard enough, and that means it’s time to push it and run another mile or 2.

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  16. committing to p90x was the best decision i ever made.

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  17. I enjoy walking around the local trails so that is my cardio…that’s the secret is you have to enjoy what you are doing. I’ve lost 15 pounds and 4% body fat combining that with better eating.

    On the other hand for my weightlifting…I enjoy leg squats, deadlifts,and bench press more than the average man. Those exercises gets the blood and testosterone flowing.

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    • “the secret is you have to enjoy what you are doing”

      Cosigned. I gave up doing more than 8 minutes on a treadmill. I hate it that much.

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  18. I try and work as much variety into my exercise routine as possible. Your recommendation for short intense explosive burst-type workouts is a good one as it targets the important anaerobic energy system and shocks your cardio system with intense stress which are damaging short-term but gives long-term benefits.

    However it’s important to do endurance-type exercises like distance running or cycling as well to maximize the efficiency of your aerobic energy system, which is low-cost in terms of body wear because most of the energy comes from the air you breath. Having a well-balanced combination of aerobic and anaerobic strength optimizes both health and happiness.

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    • This is why I almost always do super sets with minimal breaks at the gym; the workout stresses both carb-based (anaerobic) and oxygen-based (aerobic) energy systems in order to develop both energy systems.

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  19. I perceive an analogy to keeping the brain fit and learning: that active learning, e.g., Pimsleur or talking to a foreigner, is better than passive, droning attempts like, say, just reading a grammar.

    And of course, mutatis mutandi, better a flawed pickup attempt than none at all.

    However, to sperg a bit and try for a further analogy: Perhaps the truly unfortunate, what Athol Kay terms guys with structural problems like no job, way overweight, extreme logistical problems, perhaps they are like, in the athletic fitness area, the way overweight (or the recently released from starvation diets) who should probably just start out with jogging or light weights/multiple weights. Like that kid in the Nike commercial might be better off being careful about sprints and attempt to stop his whole load until he’s dropped a few pounds –which, if he’s cool about jogging and walking and eating, might not really take that long, and then after 2-3 months of improvement, start throwing in some sprints. Structural problems = inner game; sprints = game. Guys deeper under are going to have to shore up and dig more before they start punching for daylight.

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  20. You control your weight through diet. You control your fitness through exercise. Fat girls (and boys) who jog for hours on the treadmill but continue to gorge on high-starch, high-carb meals and sugary snacks may be increasing their fitness on that treadmill but they will always be fat.

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    • And fat people who run on a treadmill are just damaging their knees, which are not designed to carry all that fat.

      Fat people should diet and do indoor cycling until they become lean. Then start doing a little bit of cardio (which sole purpose is to become endurant, I’m as dubious as H about the health benefits).

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      • 2nd paragraph, I meant a little bit of jogging.
        Indoor cycling is cardio training too.

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      • My standard routine is to do the indoor cycle, with arm bars, for 3 miles/12 minutes before lifting. As I got older I needed the extended warm-up. Helped a lot with the occasional muscle pull and/or joint strain.

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      • If they don’t want to damage their knees, they should start with walking combined with heavy weight lifting. The added muscle will help burn off the fat. This is why men lose weight more easily than women.

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      • Gaining muscles and burning fat at the same time is complicated, but doable. It requires strong basics in nutrition though. I’d start here if I was fat and looking for answers:

        http://www.bodybuilding.com/fun/build-muscle-burn-fat-simultaneously.htm

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      • Thanks Anon for the link. I hurt my knees in the Army and can’t run, which is what I used to do for my cardio and weight loss. I’m thinking about buying a treadmill and just doing mindless walking while watching tv so I’m not just sitting–thought I could use my time more effectively that way. I still lift weights, just gotta lose the weight and am confused on the best way to do it. Advice?

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      • at a speed of at least 3-4 mph walking btw

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      • Your injury is irrelevant. Weight lifting, cardio other than jogging and (preferably low-carb) DIET are all you need to lose weight and bulk up.

        There are two schools of thought: losing fat then building muscle, or doing both at the same time.

        The first one is the most effective and easy, but it’s time consuming if you don’t crash diet..

        The second one is explained in the link. You gotta do some reading to get the big picture.Or you can watch this guy’s videos if you don’t like reading about nutrition (his voice is annoying but he’s entertaining and makes many valid points)

        http://www.youtube.com/user/scooby1961/videos?view=0

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      • Cool man. Thanks for the link. I definitely need some guidance.

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    • I have never, EVER seen a fat person jogging for hours on the treadmill, and I go to the gym a lot. At the very most they’ll walk for 15-20 minutes tops at like 2 mph, chattering away to their equally fat friend, and then I’ll see them at the coffee shop next door sipping 1000-calorie triple venti caramel lattes with extra sugar, wearing smug looks on their faces.

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  21. Agreed. After a hard run for a couple of minutes, I get winded for a couple of minutes, then feel awesome for hours afterward.

    And treadmills are pathetic. If you simply walk an hour a day, it’s the same as using the treadmill for an hour. Duh.

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  22. This is old news to me, I’ve know about this since I was a teen.
    Another great addition to the routine are thrusters, I do them “tabata” style twice a week.

    “You can train hard or you can train long, but you can’t do both”
    -Mike Mentzer

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  23. I got tired just reading your guys’ workout routines lol

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    • “The only exercise I take these days is carrying the coffins of friends who took exercise.” – Noel Coward (if memory serves)

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    • Alright, alright we got your point.
      A long time ago.

      I actually started doing it to get the girls that I thought were out of my league, but now that I’m red-pilled, I’m only doing it for myself. It really feels awesome to be fit. And I can fuck better, a lot better than when I was chubby.

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      • lol I agree. There was a point where I had trouble fucking girls up against walls and I had to start doing squats regularly to get some leg muscles going. I once made a girl get me a glass of water halfway through fucking because I got a chest cramp lol

        Much as I make fun of it all, I actually do work out, but just like once every week or so and it’s really minimal compared to most guys (just some chest/arms/back dumbbell exercises and some squats for like 15 minutes total). I eat pretty healthy now too, had to do a big lifestyle change with my diet now that I’m an old man…gotta’ put some good fuel in this thing if it’s gonna’ recover from late nights and rough sex.

        I just don’t obsess over any of it, and I do it like you, for my own benefit/health, because I know it’s not relevant to picking up women.

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  24. Long, slow cardio causes cortisol to rise, which in turn uses up the raw materials normally used to make testosterone instead to make cortisol. Thus chronic stress is called the “pregnenolone steal,” and long term slow cardio exercise is sometimes called “chronic cardio.”

    On the flip side, there is no greater endocrine stimulus to produce growth hormone & testosterone than heavy deadlifts & sub-10 second sprint intervals. Not too many, either, a little goes a long way.

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  25. Look, its so simple, even a nigger can get it:

    1. Cut your own fucking grass

    2. Wash your own fucking car

    3. Rake your own fucking leaves

    4. Clean your own fucking bathroom…

    BTW, one reason Americans don’t like walking is because they are afraid they might have to defend themselves anytime they are outside of their little metal box on wheels; especially women.

    Its getting worse too. Today you actually have black females mimicking fake ass white girl “syndromes” like food allergies and car sickness…

    Im like, “bitch, I didn’t sign up for that white girl nonsense; I’ll have yo ass standin at the bus stop eatin a ketchup sandwich”

    (((shakin my head)))

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    • Heh… thanks for the memory.

      Growing up in the Bronx, we used to eat ketchup sandwiches on occasion… for a treat, mom would throw on a piece of lettuce, if the week hadn’t been too harsh.

      Sigh… good times… good times.

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    • Agreed. America also lacks nice places to walk. Walking is good exercise, especially long distances.

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  26. Jogging is not bad for conditioning your lungs. Roadwork is an important part of boxing to this day. But i would agree, you need it after you have a certain amount of muscle.

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  27. Indeed, in his book Practical Programming for Strength, Rippetoe points out that the metabolic pathway for lo-speed jogging is much different than sprints. I also want to point out that people who run long distances competitively are not jogging. So, those fat chicks who ape the long distance running of long distance athletes are doing it wrong. You go for speed, not distance. I am glad that this website is figuring this out.

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  28. NOW we have scientific proof? The proof has been out there for years, but nobody has been listening.
    Glad to see this on a site men will actually follow. Now, we just need to get the women to do it, too.

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  29. I find exercise for the sake of exercise to be strangely depressing. We are so far removed from how we are supposed to be living as humans (hunting, gathering, just in general putting our bodies in motion performing purposeful actions) that we have to come up with purposeless actions just to make sure our bodies don’t get seriously screwed up through inertness. The “gym membership” is a good symbol for our time; we pay to perform actions that were necessary and central to human life for millenia.

    The only way I enjoy exercise is if it really isn’t exercise per se; I love briskly walking on my lunch break to the library, raking leaves, even cleaning the bathroom. Organized sports are useful at least in a roundabout way; they usually foster a sense of community and promote brotherhood amongst men.

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  30. This stuff has been around or a least a decade now. It’s godsend for the private trainer industry, since most people are much more in need of a trainer for most high intensity forms of exercise, than they are for jogging or biking to work, or around the block.

    Problem is, the gains reported in the studies, are all from people who start out weak/slow. In that state, high intensity exercise burn calories from more and quicker muscle growth and growth in neural drive than low intensity exercise, which mostly burns calories directly. Problem is, before not too long, rapid gains in strength/size taper off, and dead lifting the same darned weight week in, week out; with miniscule lean weight gain, just isn’t going to burn calories the way running a Marathon is.

    Hence, a decent base of cardio work, and the cardiovascular capacity to perform such, is a much better protector against obesity and related problems, than just lifting some heavy stuff a few times, with a few minutes rest, as long as you control for food intake. Of course, for people who obsess over eating “paleolithically”, or vegan’y or according to any other bizarre fad, things are different, but if you just want to eat whatever the heck you feel like, whenever the heck you feel like it, with no more bizarre ado, the way to keep it all from turning into fat does for most people necessarily include a lot of excercise volume, not just wacko attempts at “hormone manipulations”, standing on balls, grunting, and a few reps of moderately high weight. All accompanied by the usual ‘too dumb to get into med school’ exercise scientist toting an impressive looking set of “scientific” papers, of course.

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  31. If you really want to boost your t levels and get in shape, get on a wrestling mat or try another combat sport.

    There is nothing that is better for the soul than to physically dominate an opponent and there is no better way to improve your appearance than cauliflower ear.

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  32. A diet combined with weight lifting will lose weight 70% faster than dieting with only cardio excercise. Your body is intelligent and will learn to more efficiently do the work using less calories. You have to push your body to its maximum and vary the routine.

    Also, the things that burn calories when you are sitting are your muscles and your eyes. If you have more muscle mass you will burn more calories just to exist and maintain those muscles. That is one the “Signals” to women that show your suitability, like the feathers of a peacock. It is “costly” to maintain that musculature and a sign of fitness.

    If you get buff you will always feel hungry, just like when you were a kid and spent the whole afternoon in a swimming pool. Your body will burn everything you feed just to support the caloric requirement of those muscles.

    I had one experience years ago. I was in the Marines and transferred into a new duty station after a month of vacation and months of no physical training. When I checked in, they said “Change. We have to go do a physical fitness test. Too bad for you, but you gotta do it. ” I ran my poorest 3 mile run ever, 25 minutes. My new roommate was starting to lift weights and we bought those Joe Weider barbells with a chart of exercises. We didn’t know any better so everyday we did every exercise on the chart for the next 3 months. We only lifted weights. We never ran once. I smoked cigarettes. I ate like a 21 year old boy, like a pig. I ate 3 meals a day and went to Burger King at night. Three months later I had to do another physical fitness test and I ran the three miles in 21 minutes and actually slowed down for a minute or two to talk with a friend. I probably could have ran it in 20 minutes. So lifting weights had a cardio effect that was the equivalent of actual cardio. Everyone that lifts weights has had the experience of panting after lifting heavy weight.

    Running is a waste of time. Lift weights. The squat machine is your best friend. Train till failure.

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    • Man speaks the truth.

      Weight Lifting is a billion times better for you than running.

      What I see is that people gravitate towards their natural inclination in terms of exercise. If a person is ectomorph, this person usually likes cross country, triathlons or some kind of endurance sport. They are also the ones that love running 5 miles a day for fitness.

      Likewise, the mesomorphs and endomorphs. They gravitate towards weight lifting and power sports (football, hockey, rugby).

      It’s a cop out though. These scrawny ectomorphs forgo weight lifting when they need it the most. It’s just hard for them and they don’t want to deal with it so they run around like a pussy. If they lift weights hard they actually gain quite a bit from it. While bulk is a problem they can get crazy defined.I just find it extremely hard to respect these endurance guys.

      Mesos and Endos suffer from not wanting to run but this logically. Running sucks. I only run when I’m training for a specific sport that requries it not just run around like a damn hamster for the hell of it. Weight lifting also gets you in touch with your powerful viking side. You just feel more badass after lifting.

      My ulitmate peeve about lifting is when guys neglect their core/legs. Nothing annoys me more. You just want to do bench and curls? Really. You don’t actually want to do the most important exercises like squats, deadlift and the clean. Respect lost.

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  33. What if you actually ENJOY long distance running as an activity? I’m in good shape, I lift weights, but I find HIIT treadmill sprints and other exercise fads SO boring. Nothing feels better than a long early morning mountain jog in fresh, clean air.

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    • if you’re already in good shape (not overweight, nice figure), don’t do too much of it. women need a bit of body fat to look like women.

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  34. 100% always.

    and if you do that for long period of time, even better.

    Moderate is for bullshit pussies. This includes weight lifting. Heavy as fuck, in a safe manner, and that’s it.

    If you can spend an entire day lifting weights then you’re doing something wrong.

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  35. on September 12, 2012 at 7:15 pm 3rd Millenium Men

    As Krauser says, for girls to be more feminine… http://krauserpua.com/2012/09/05/my-boy-lollipop-with-never-leave-me-because-it-would-grieve-me/

    Don’t lift weights, circuit train or jog. Which girls have the most sexy feminine bodies? Yes, dancers, aerobics instructors and pilates girls. Joggers always look like shit.

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    • Women should be lifting weights. This is the number one things that they don’t do at the gym that pisses me off.

      The hottest, flyest girl at my gym with the perfect body lifts. When I say lifts, she doesn’t do ‘woman lifting’ with 5 pounds weights which is just glofied cardio, she brings it like a dude and looks fantastic.

      The thing that makes women not want to lift is that they ‘don’t want to look like a man’. They see the east germanesque freaks that use PEDs and are scared to death that if they start benching they will turn into Chyna.

      You can explain them until you are blue in the face that guys rountinely try to achieve this musclarity and fail and you have a better chance of seeing pigs fly then turning into a she-hulk because of this wonderful thing called testoreone which you don’t have nearly as much of. The woman will not listen and then put her headphones and hamster on the treadmill burning 400 calories before promptly replacing them 15 minutes are leaving said treadmill because of her post workout reward of a cinnabon.

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  36. Ketosis diet is supposed to burn fat super fast. It is pretty fun way of eating but inconvenient for me as I’m on the road a lot.

    Also I’ve never gained muscle as quick as when I did static contraction training with a partner. some people thought I was on roids as I went from 170 to 195 in 12 weeks. I was only using protein powder. You have to have a lifting partner to gain with that workout though.

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  37. This is great, but there’s already been plenty of science on this topic. The book “Body by Science” is a good example. “Slow Burn Fitness Revolution” is another.

    I love superslow / high-intensity exercise because it goes by so quickly. I can endure anything if it’s over in 20 minutes. Whereas an hour of walking is just too dead boring to even contemplate.

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  38. In my own limited English ( I a French Canadian )

    Based on the the fight or flight theory – which makes a lot of sense – jogging for a very long time has to be seen by the body and ancestral brain as some kind of flight from a threat: thus something very negative, some would call this bad stress
    And if your body and brain sees this as you being in danger it has to use less resources( protein, fat, sugar etc..) because it is trying to keep alive as long as it can.

    just like famine teaches your body to burn less calories, and then once your body has learned that, it is hard to get rid of this as the body remembers and is preparing for the next famine.

    Or possibly running/jogging/exercising for a very long time could be perceived by your body as chasing desperately an elusive prey and it means times of famine are here again; thus very negative things – bad stress – which triggers a ” let’s use as little resources as possible because we are in serious danger” reaction in your body

    not to mention all the bad chemicals released in your system in bad stress situations…

    While short bursts of exercise are more likely to be seen as the opposite; you just tried ( or succeeded) catching a prey – a very positive healthy thing – or just repelled an attacker ( or kicked his ass ) – a very positive and healthy thing,
    or maybe you are just playing around having fun which are all more positive and healthy things than running away from something that wants to kill or eat you.

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    • Very interesting take. Never thought it in this way, but it makes sense. Wonder if there have been any studies done regarding these specific thoughts. If you know of any, please post links.

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      • Interesting theory – I run for an hour or more at a time, so my pre-modern nervous system is probably thinking “wow, that is one persistent pack of wolves!”

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    • Thread winner.

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    • sounds interesting, except

      jogging for a very long time has to be seen by the body and ancestral brain as some kind of flight from a threat

      no animal/man jogs for a very long time to escape a threat. they run as fast as they fucking can. and it’s never for a long time, they either escape or are dead, usually within seconds.

      a ” let’s use as little resources as possible because we are in serious danger” reaction in your body

      similarly, when you’re in a life or death situation, your body will tap into all of its resources to survive. what good are conserved resources when you’re dead?

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    • sounds interesting, except

      jogging for a very long time has to be seen by the body and ancestral brain as some kind of flight from a threat

      no animal/man jogs for a very long time to get away from an immediate threat. they run as fast as they fucking can. and it’s not for very long, they either escape or are dead within seconds.

      i can’t envision a scenario in which our human ancestors did long distance jogging. they either sprinted for their lives or after prey (short duration and distance), or walked (long duration and distance).

      so the ancestral theory is plausible, just not necessarily in terms of good stress/bad stress.

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      • Running to cover territory or running after animals until they get tired.

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      • Damn right- it’s called endurance hunting, chasing prey till it drops, usually in the heat of the day, and it was probably the first real evolutionary advantage of early man.
        Flight from threat, indeed.

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    • Well, men used to hunt by expanding energy in short explosive bursts. But women have been picking berries for hours, picking up wood for the fire, walking babies to sleep, doing laundry in the stream and so on. All of these activities are moderate to low intensity and can go on for a very long time.
      Personally, I feel great after an hour of sweaty cardio. If I’m stressed, I can go for a couple of hours, and it feels cleansing and rejuvenating.

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  39. Piggybacking a couple of earlier comments, let’s not make a straw man out of the cardio camp. The low level cardio is great for recovery, increasing capillary density, VO2 max, mobilizing fat, and keeping nervous system demand in check. Doing 5+ days of true sprints/weight lifting a week, with no steroids or other help, is a quick road to insomnia, anxiousness, and a limp dick.

    Personally I like 3 easy days a week in the form of cycling, elliptical, or swimming (sub 140 heart rate), plus two or three intense days, in the form of lifting, sprinting, or time trial 3-4 mile runs.

    The good thing about this method, when you do have an intense day, you’re ready to seriously kick your ass. For example, power clean singles, 6x50m sprint all out with 5 min recovery, or a few 200s or 300s on the track, with full 10+ minutes recovery. That stuff has to be eased to though, the hip flexors and hammies don’t always like it.

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    • …Doing 5+ days of true sprints/weight lifting a week, with no steroids or other help, is a quick road to insomnia, anxiousness, and a limp dick. …

      if you are into heavy weight lifting you should not train more than 3 or 4 times a week, and not for more than 1 1/2 hour a day, not only for the above reasons ( although the limp dick is more likely to happen with steroids than without, maybe it was a typo? )
      , but because you will gain more strength and muscle mass.

      PS; not my opinion but what decades of research has clearly demonstrated

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      • No I did mean what I typed, but I was being intellectually sloppy when I said steroids. Basically I meant without whatever banned substances allow people to recover artificially quickly.

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      • you are saying that weightlifting alone will cause one to have a limp dick??

        no that is not true, in fact the opposite is more likely

        it has been years since I have read about it, but I know weight lifting affects hormones in a positive way. and in many good ways , including sex drive/testosterone

        unless you mean if one trains like a maniac for many hours a day and everyday?

        well that would be true of any activity; if you are exhausted, your dick is exhausted too.

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      • Weight lifting is great in the right amounts, but I think overtraining occurs sooner than most people realize. I think 1hr, 3 times per week is the ideal, but it depends on the type of workouts. Low rep, high weight, with lots of sets are extremely taxing in the nervous system, which takes 48+ hours to recover. If you throw in a sprint day and/or a lactate interval day on top of that, you’re toast, or you’re lucky.

        I suppose 3-4 times a week for 90 minutes each is doable if you are taking the other days as active recovery of completely off, and the lifting includes high rep sets with auxiliary lifts (calves, abs, delts, etc.) and warmup and cooldown. But that volume of 5rep max and heavier squats, dead lifts, cleans, and bench (and I do believe those are the most effective, in moderation) will run you into the ground.

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  40. Eh, its an anorexics coping skill; running and brisk walking. For hours+++

    And it is not beneficial since there is no strength training.

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  41. What kind of “slow laps for hours on end” are we talking? Marathons are one thing, but if you are a healthy young man and you can’t do a mile in minimun of six minutes and a 5k in less than 22, you are the fuck out shape. You can get away with lifting heavy and zero endurance in your twenties and early thirties. By the time you hit mid thirties, unless you want that built-fat look or are naturally cut, you need to add in some roadwork. Weekend softball won’t keep you ripped.

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    • I couldn’t agree more. Any guy of respectable overall fitness should be able to play a game of pick up basketballor soccer or be able to jump in a local charity 5K (of course there are strength standards as well).

      By this standard, are bodybuilders and NFL linemen not fit? I’d say they aren’t, however strong they may be. Would you want them in your hunter gatherer tribe? I wouldn’t.

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  42. lets face it, endurance exercisers just are not attractive.

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  43. […] Heartiste – Game And HBD: BFFs, The 4-Date Misrule, Ditch The Treadmill, Incentives Matter, Unequal Housework […]

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