If you are an over-50 male who works out regularly, you are likely bombarded with broscience for the testosterone-depleted, i.e., “dad-bod” nonsense. It is confusing—mostly because it is… broscience. The so-called “experts” all have advice for what to do and what not to do. Most of what you get is empty promises.
The reality for all of us—male and female, young and old—is that we are affected by our individuality. In other words, what works for the guy or gal next to you at the gym may not work for you and vice versa. You must find what works for you and do that.
Cardiorespiratory exercise (AKA “cardio”) is perhaps the most targeted victim of broscience. Granted, there is some science behind the limitations to concurrent strength and endurance training, but the limitations are manageable with effective periodization (i.e., planning) and recovery strategies. So, the notion that one cannot maximize muscle gains, if one does cardio, is nonsense.
There are two, maybe three, reasons for doing cardio: 1) you want to improve heart health, 2) you want to increase caloric expenditure (i.e., lose fat), and 3) you have the cracked goal of endurance racing. Now, if you fall into the third category (I am just kidding about your goal being “cracked”, by the way), you will probably be less inclined to want to add considerable muscle mass, but some manage to do both (Google “Alex Viada”). How much cardio you do, then, will depend on goals and opportunity.
Personally, I think some cardio is beneficial for everyone—even the most dedicated powerlifter. After all, we all want to live, right? The good news is that it doesn’t take a lot to keep the heart healthy.
With regards to caloric expenditure, diet will be the most important factor in controlling body fat. If you are like me and like to eat, then you will need to burn excess calories. This is especially important the more sedentary your work is. (I joke with my students that returning papers is cardio—because, otherwise, I am spending most of my day at a computer.)
If you are training for 5-Ks, 10-Ks, marathons, triathlons, etc., cardio will take the bulk of your training opportunity out of necessity. The greater the emphasis on aerobic performance, the greater the emphasis on endurance training. Conversely, the greater the emphasis on strength performance, the greater the emphasis on strength training. This does not negate the need for strength or endurance training, respectively.
So, how much cardio? Consider your goals and your opportunity. Plan your exercise sessions accordingly. Remember that the “Father of Aerobic Fitness”, Kenneth Cooper said that “if you are running for more than 30 minutes a day, you are doing it for more than your health”. Short (e.g., 20-minute) high-intensity interval training (HIIT) (note: HIIT, not HIIRT—high-intensity resistance training) three times a week, while not exactly the American College of Sports Medicine guidelines for cardiorespiratory fitness can be effective—if properly managed with your other training.
When? When you can. There is, in my opinion, too much emphasis placed on the timing of exercise. The reality is that life does not conform to one’s training goals. It may be beneficial to do cardio in the morning in a fasted state for maximal fat metabolism, but that might not work for you. As well, it would be best to separate strength and cardiorespiratory endurance whenever possible—on opposing days or split within the day. This isn’t always possible. Some are lucky to get three exercise sessions in per week. (Personally, I would argue that, if you can only manage three 1-hour sessions per week, you should reconsider some of your “priorities”.) In which cases, your only option will be concurrent training. In such cases, the order of exercise (cardio v. weights) will be determined by goal priority.
What cardio? Some will argue the superiority of one modality of aerobic exercise over the others. My personal response to the question of which exercise is best is “whatever you like doing and will do often”. There are some subtleties with regards to the effects on muscle hypertrophy, but these really don’t matter for 99% or so of us.
Bottom line: do what works for you. If you are having success (whatever you determine to be “success”), then keep doing what you are doing. If you are not having success, adjust your training accordingly. Don’t be duped into thinking that cardio is bad for men over 40 (or 50 or whatever age the fitness marketer is throwing out there). I would suggest weight training is essential for all—to combat the loss of muscle as one ages—but how much is individualized. To say that cardio should be avoided is irresponsible. The heart has to pump to keep us alive. Muscle just allows us to remain more functional as we age. The good news is that we don’t have to run marathons (or run at all) to be “heart healthy”. We also don’t have to do hours of cardio to be lean. Find the balance between weights and cardio that works for you.
Be your best today; be better tomorrow!
Carpe momento!