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The physiological benefits of aerobic training, also known as endurance or cardio training, are truly extraordinary. Aerobic training improves tidal volume, which is the quantity of air the lungs can move. It also enhances blood volume and stroke volume, which is the quantity of blood the heart moves per beat. Additionally, aerobic training increases the number of capillaries and the size and number of mitochondria. All of these amazing improvements contribute to the body’s ability to transport oxygen to the working muscles.

Recent research has even revealed that aerobic training can lead to bigger brains in rodents. Yes, it may sound like a plot from a sci-fi film, but the evidence is there.

But let’s shift our focus to other fascinating research. A long-term study tracked 1583 middle-aged individuals with no history of dementia or heart disease for two decades. The results showed that those who maintained their fitness levels had larger brains, while those who were poorly conditioned experienced a decrease in gray matter. This is crucial because preserving gray matter helps prevent cognitive decline and reduces the risk of dementia.

However, this study did not explore a specific type of exercise.

Now, let’s dive into the never-ending debate between Cardio and High-Intensity Interval Training (HIIT).

The advocates of HIIT always seem to stack the deck in favor of their preferred type of training. I must clarify that I have nothing against high-intensity intervals; in fact, I incorporate them into my own workouts and teachings.

But here’s where things get interesting. The die-hard HIIT fans often label traditional cardio exercises as mundane workouts with low-intensity levels. Naturally, the benefits of such uninspiring workouts would pale in comparison to the benefits of HIIT. The criteria go unchallenged, and this is where we must introduce some simple facts.

Contrary to popular belief, intense training doesn’t necessarily require short intervals of 20 to 60 seconds. If you train aerobically and seriously enough to achieve the benefits I mentioned earlier, you can maintain a high level of work for a considerable period of time.

Take elite marathon runners, for example. They can maintain a pace faster than 5-minute miles for 26.2 miles. Running a single 5-minute mile is a challenging feat for most people, yet elite marathoners effortlessly accomplish it for a couple of hours.

As the renowned marathoner, trainer, and author Matt Fitzgerald points out, well-trained endurance athletes don’t need to slow down significantly as they increase the duration of their efforts. We are not the individuals reading magazines on elliptical trainers.

Now, what if we combined cardio exercises with HIIT? This training combination is personally appealing to me, but it’s not just a matter of preference. There is evolutionary evidence suggesting that this blend of training aligns perfectly with our inherent nature.

Christopher McDougall’s captivating book, “Born To Run,” explores the blend of morphological, paleontological, anthropological, physical, and mathematical evidence that explains how humans became the reigning supreme distance runners in the animal kingdom. The book delves into the emergence of homo sapiens over Neanderthals and the evolution of humans as exceptional hunters, hundreds of thousands of years before the development of traditional hunting tools like spearheads and bows and arrows.

Among the fascinating evolutionary changes, upright posture allowed for deeper breathing and facilitated the release of body heat through sweat rather than panting like other mammals. Humans also possessed the ability to accelerate once the pursued animal was exhausted.

Humans were incredible endurance runners, combining primarily endurance running with occasional short sprints. We evolved to excel in conditions that elude any other animal, and it comes more naturally to us.

Endurance athletes have the extraordinary ability to compete at a high level even as they age. In activities such as distance running, they can outperform teenagers and 20-year-olds until their mid-60s.

When workouts exclusively focus on high-intensity training, overtraining, inadequate recovery, and a heightened risk of injury become prevalent issues. Constant high-intensity work can lead to burnout and it may start to feel like a chore rather than something to look forward to each day. So why not embrace a training style that you can enjoy for the long haul?

Other types of endurance athletes also display similar results. Masters cyclists in their 50s and beyond often surpass younger cyclists.

In conclusion, the choice is not simply between short, intense intervals and long, slow cardio with a magazine. The right kind of training involves a combination of both. Of course, the cardio portion should be challenging enough to elicit a training effect and not merely serve as an opportunity for leisurely reading.

This perfect combination of training is not only effective and enjoyable, but it also aligns flawlessly with our evolutionary nature.

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Ihab Salloum