Steps Aren't Cardio

Dm for coaching inquiries:

[mnkiid]

If steps are cardio. Warm ups are working sets

[Tjwheat]

Incorrect. All good powerlifters bulk until steps are cardio.

[slee]

I see your point...but my 2 hour walks have served me well thus far

Resting heart rate of 48 and hover around 15% bodyfat at 190lbs

[rulesforth]

We used the National Runners’ (n=33, 060) and Walkers’ (n=15, 945) Health Study cohorts to examine the effect of differences in exercise mode and thereby exercise intensity on coronary heart disease (CHD) risk factors. Baseline expenditure (METhr/d) was compared to self-reported, physician-diagnosed incident hypertension, hypercholesterolemia, diabetes and CHD during 6.2 years follow-up. Running significantly decreased the risks for incident hypertension by 4.2% (P<10-7), hypercholesterolemia by 4.3% (P<10-14), diabetes by 12.1% (P<10-5), and CHD by 4.5% per METh/d run (P=0.05). The corresponding reductions for walking were 7.2% (P<10-6), 7.0% (P<10-8), 12.3% (P<10-4), and 9.3% (P=0.01). Relative to <1.8 METh/d, the risk reductions for 1.8 to 3.6, 3.6 to 5.4, 5.4 to 7.2, and ≥ 7.2 METh/d were: 1) 10.1%, 17.7%, 25.1% and 34.9% from running and 14.0%, 23.8%, 21.8% and 38.3% from walking for hypercholesterolemia; 2) 19.7%, 19.4%, 26.8% and 39.8% from running and 14.7%, 19.1%, 23.6% and 13.3% from walking for hypertension; 3) 43.5%, 44.1%, 47.7% and 68.2% from running and 34.1%, 44.2%, and 23.6% from walking for diabetes (too few cases for diabetes for walking >5.4 METh/d). The risk reductions were not significantly greater for running than walking for diabetes (P=0.94) or CHD (P=0.26), and only marginally greater for walking than running for hypertension (P=0.06) and hypercholesterolemia (P=0.04).

Conclusion

Equivalent energy expenditures by moderate (walking) and vigorous (running) exercise produced similar risk reductions for hypertension, hypercholesterolemia, diabetes, and CHD, but there is limited statistical power to evaluate CHD conclusively.

[thegoldfish]

My work capacity increased once I stopped trying to hit a steps target and started actually elevating my heart rate. My conditioning sessions now consist of 45 minutes incline treadmill at a brisk pace and then 15 minutes of sled work.

[Skygooose]

Biggest benefit from cardio I've realized in the past year of doing dedicated cardio is my resting heart rate being about 5 BPM lower. it has improved my ability to fall asleep initially and after any random wake ups during the night.

[GuyverZ]

Correct me if I'm wrong but wasn't the whole step count thing originality a metric for overall activity. Kind of like grip strength in the elderly being an indicator of health. You're not doing gammy a favor handing her a captains of crush and your not doing yourself a favor gamifying your step count. Also I'm pretty sure the 10 minute walk thing is supposed to be as a pace where you can barely hold a conversation not a stroll.

[kamo]

I remember gvs said something like "if walking is considered cardio by you, you need better work capacity"

[scottpope]

Whenever the subject of running is brought up l think of a line from the movie 'Armed and Dangerous ' when bad guys chase the good guys and when they catch up Brian James says "you made me run, l HATE running", probably the best part of the movie

[roger]

Walking for health outcomes, higher intensity cardio for health+performance. Plus the added benefit of cardio being really hard makes a set of 8 on squats seem like a walk in the park lol

[patrickjulius]

Best cardio if running hurts the knees and no access to machines?

[ThatGuy-tqyu]

How do you feel about rucking or walking with a sandbag for long distances.I feel pretty spent after doing these for a while.

[timmian]

"walking is not low intensity steady state cardio - because you're not getting your heart rate up" Okay, so its not low intensity because it lacks intensity.
I will not be DM'ing for coaching lmao.

[kgc]

You can walk 20000 steps without resting and that would burn quite a lot amount of calories but that does not do the job in the cardio department as what 10km running would do.

[sharlo]

If I do Stan Efferding's three 10 minute walks per day, is it cardio or just getting my steps in? I think it's cardio.

[chrisv]

It is in Medellin. It's all hils here 🥴

[Horus-Lupercal]

First non-bot comment, hell yeah brother.

[cammackk]

You can walk for cardio... It just needs to be really Hard walking. You hop on a treadmill, incline that thing and set it at a speed where you are Power walking with no hands. Yeah you heart rate is gonna go up and you gonna be sweatin, plus you get your steps in too.

[EnthusiasticGoat]

People may not see it the same way I do but I think it’s actually very cool and confidence boosting to know you can be a decent runner when you need to while also progressing in lifting. Honestly maintaining and reaching a lower level of running and cardio capabilities is not hard and actually might be helpful. Yeah sure you can lift 600 on a deadlift but can you also run down the street without dying? Try just running once a week and progress it slowly. No one is actually lifting so hard so often that they can’t go for a small run and if you are you might run into other issue first anyway.

[anrm]

Thanks for confirmation bias (I haven't seen the video yet). Never cared about step count only running