2

votes

are there any benefits of steady state cardio?

Answered on September 12, 2014
Created August 20, 2012 at 11:41 PM

Sometimes in the mornings when my blood sugar is very low I just want to go on a long relaxing run rather than sprints or stairs.

I know endurance isn't exactly great exercise but are there any significant benefits?

I want to start doing endurance once a week or so in the mornings.

  • & can i eat low carb/high fat after endurance? or should I still be eating a little carbs?

0b4326a4949718451a8571b82558dc10

(2349)

on September 07, 2013
at 01:28 AM

sometimes i miss getting a runners high...I usually can't get it doing sprints. I feel like i need around 40 mins of steady state running. I'll probably plan on doing it once a week.

3dd59bff899261860c0bdaae8540cc70

(636)

on August 22, 2012
at 03:22 AM

As far as ketosis, I really have no idea. I never had a weight problem but my digestion was horrendous-which is why I went paleo to begin with. It's been about 3 years now and I'm healing nicely so I've been able to add in some veggies like bell peppers and other non-starchy veggies. Otherwise im strictly carnivourous. I'm not a typical case though; Ive been at this for 16 years plus so I'm sure I've reached some level of acclimation for the work. I don't count but Im sure I stay below 50 gm carbs a day. Hopefully I'll be able to eat big salads one day. :)

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on August 21, 2012
at 02:00 PM

GOOD POINT: "There is nothing wrong with cardio if you manage stress in other areas and you get enjoyment from the exercise." I think the trouble with steady-state cardio comes mostly when it's done too often and for too long *on top of* severe caloric restriction (usually by females trying to lose weight who don't know any better), insufficient sleep and an already hectic lifestyle (work stress, family demands, school). For someone who genuinely *enjoys* the exercise and doesn't turn to it as the sole source of a natural endorphin high, I think it can be beneficial.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on August 21, 2012
at 03:06 AM

Folks like to point at marathoners and exclaim how unhealthy they look. The thing is, marathoners tend to look that way because that's the physique that excels in the sport. For those with that physique/body type, that's the sport for them.

0b4326a4949718451a8571b82558dc10

(2349)

on August 21, 2012
at 02:15 AM

sometimes i miss getting runners high...I usually can't get it doing sprints. I feel like i need around 40 mins of steady state running. I'll probably plan on doing it once a week.

0b4326a4949718451a8571b82558dc10

(2349)

on August 21, 2012
at 01:56 AM

it's not necessarily what paleo folks say...more like how Usain Bolt and Lolo Jones look lol

0b4326a4949718451a8571b82558dc10

(2349)

on August 21, 2012
at 01:56 AM

BTW are you in ketosis?... or do you eat carbs for your job? I work at Wendy's (only 30-40hrs) but it's pretty physical. When I come home my body is screaming for a sweet potato. I can't tell if Its a carb addiction, or If I really need it.

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6 Answers

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3
68294383ced9a0eafc16133aa80d1905

(5795)

on August 21, 2012
at 02:20 AM

There is nothing wrong with cardio if you manage stress in other areas and you get enjoyment from the exercise. If this means walking, jogging, running, swimming, biking, whatever, it's all a benefit if you enjoy it.

The main problem, and the reason it has become taboo not only in the Paleo world, but in many sectors of the health/fitness world, is because it is NOT a sustainable way to lose fat and gain health. Sure, it will lower your body "weight" by depleting muscle, water and making your body think you need to be smaller, but this does nothing to promote health and makes the consequences even more detrimental if the "regime" is stopped.

I've walked 3-4 miles a day for over a year. I enjoy it. I get outside, treat it as my "alone, meditation" time and it actually reduces stress. I view this as far outweighing any negative effects the "long cardio" may have on my stress hormones (Cortisol, Insulin).

I stay moderate to low-carb, have not had any issues with staying lean and have been able to maintain muscle mass (most can do this simply by just eating enough) and have always been able to gain or lose small amounts if things get interrupted in the short-term. I view this as not only sustainable, but flexible.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on August 21, 2012
at 02:00 PM

GOOD POINT: "There is nothing wrong with cardio if you manage stress in other areas and you get enjoyment from the exercise." I think the trouble with steady-state cardio comes mostly when it's done too often and for too long *on top of* severe caloric restriction (usually by females trying to lose weight who don't know any better), insufficient sleep and an already hectic lifestyle (work stress, family demands, school). For someone who genuinely *enjoys* the exercise and doesn't turn to it as the sole source of a natural endorphin high, I think it can be beneficial.

4
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on August 21, 2012
at 01:49 AM

Who says a long, slow run isn't good exercise? The things paleo folks say...

0b4326a4949718451a8571b82558dc10

(2349)

on August 21, 2012
at 01:56 AM

it's not necessarily what paleo folks say...more like how Usain Bolt and Lolo Jones look lol

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on August 21, 2012
at 03:06 AM

Folks like to point at marathoners and exclaim how unhealthy they look. The thing is, marathoners tend to look that way because that's the physique that excels in the sport. For those with that physique/body type, that's the sport for them.

3
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 21, 2012
at 02:06 AM

Andrew, There are a lot of us endurance athletes in the paleo/primal world. I am currently running 15 miles per week with long runs of 6-8 miles. When I cycle through a peak I will get my running up to about 55 miles per week with long runs in the 10-12 mile range.

There are a lot of benefits to endurance training. It lowers your total cortisol and systemic inflammation levels, reduces visceral fat stores, increases your immune systems, and burns more calories per session than most other workouts.

That being said, all those benefits come from being a highly efficient runner who enjoys running.

My take, find an exercise that your enjoy, and do it. But mix it up with some other stuff too. If you enjoy running, then run. And one long run a week is not going to do any damage to your other workouts.

0b4326a4949718451a8571b82558dc10

(2349)

on September 07, 2013
at 01:28 AM

sometimes i miss getting a runners high...I usually can't get it doing sprints. I feel like i need around 40 mins of steady state running. I'll probably plan on doing it once a week.

0b4326a4949718451a8571b82558dc10

(2349)

on August 21, 2012
at 02:15 AM

sometimes i miss getting runners high...I usually can't get it doing sprints. I feel like i need around 40 mins of steady state running. I'll probably plan on doing it once a week.

3
3dd59bff899261860c0bdaae8540cc70

on August 21, 2012
at 01:38 AM

The answer is in your question: "long RELAXING run". If it relaxes you, then that's a benefit. Don't worry too much about everything the "paleo gurus" say. They aren't infallible.

I work very long hours at a VERY physically demanding job-I basically move my body, lifting things, walking, moving very quickly for around 60-70 hrs a week. I sleep as much as possible, I eat as clean as I can. I feel like Superman.

You can't cover all your bases perfectly. If you like to run and it relaxes you, I see no reason why you shouldn't do it.

0b4326a4949718451a8571b82558dc10

(2349)

on August 21, 2012
at 01:56 AM

BTW are you in ketosis?... or do you eat carbs for your job? I work at Wendy's (only 30-40hrs) but it's pretty physical. When I come home my body is screaming for a sweet potato. I can't tell if Its a carb addiction, or If I really need it.

3dd59bff899261860c0bdaae8540cc70

(636)

on August 22, 2012
at 03:22 AM

As far as ketosis, I really have no idea. I never had a weight problem but my digestion was horrendous-which is why I went paleo to begin with. It's been about 3 years now and I'm healing nicely so I've been able to add in some veggies like bell peppers and other non-starchy veggies. Otherwise im strictly carnivourous. I'm not a typical case though; Ive been at this for 16 years plus so I'm sure I've reached some level of acclimation for the work. I don't count but Im sure I stay below 50 gm carbs a day. Hopefully I'll be able to eat big salads one day. :)

1
3020fb359dfbedaf90f1611b036d3432

(1138)

on September 07, 2013
at 12:44 AM

Long hilly walks in a fasted state in the mornings sheds the fat off my body.

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