Debunking the myths about cardio, weight training, and calories
HIIT burns more calories than steady-state cardio? Does weight training make you bulky? Sarah Lindsay, the 3-time Olympian debunks the myths.
Sarah Lindsay, the 3-time Olympian and medalist in speed skating, is now a fitness expert and runs her personal training studios in Dubai and London. Courtesy of Sarah Lindsay
“Losing weight” seems to always rank higher on Google searches than “stay healthy“. To achieve that weight loss goal, many would dive into videos with influencers flaunting their tiny waists, demonstrating how to weigh their food, calculate the calories, drink green juices, do cardio as a routine, and occasionally add a bit of weight training. But it’s always more than “calories in, calories out,” according to Sarah Lindsay, the three-time Olympian who is now a fitness expert and the founder of ROAR Fitness Dubai.
For Lindsay, recognizing the interplay between high-intensity training, muscle building, cardio, nutrition and rest is key to a healthy and fit body.
HIIT and steady-state cardio
High-intensity interval training, also known as HIIT, is a training method that involves switching between short bursts of intense or explosive exercise and quick rest periods until you’ve reached your limit. It is marketed as “the most effective calorie-burning workout” across various social media platforms. On the other hand, steady-state cardio is when you keep a steady intensity level for a while. Some examples are running, jogging, cycling, swimming, rowing, or even walking.
“The more intensity you create, effectively, the more calories you can burn,” Lindsay says. However, it’s not just about pushing yourself to the limit. It’s more important that your exercise routine aligns with your overall fitness goals. “It depends on what you’re really trying to achieve, whether you’re getting that result,” she notes. Intensity can indeed boost calorie burn, but it should be tailored to fit your fitness objectives.
Muscle building and metabolism
While weight training does not directly burn calories as much as one would imagine, the effect it has on the body in the long term is more relevant, according to Lindsay. “If you increase your muscle mass, then your basal metabolic rate—the calories you burn at rest—increases, which means you can eat more food and not gain fat,” she explains.
Many would immediately link weight training to being bulky. “As a former athlete, I can tell you it’s not that easy to be ‘bulky’,” Lindsay says. It not only requires constant heavy training but also requires very strict dietary supports, as well as other significant factors like genetic potentials and recoveries.
The drawbacks of excessive cardio
While cardio is a staple in many fitness routines, Lindsay warns against overdoing it. Excessive cardio can lead to muscle loss, which might accelerate aging. “If you’re doing excessive cardio and you’re potentially losing weight, but that weight is not just fat but also muscle, and this can age you,” she says. Furthermore, overexertion through excessive cardio can sap your energy, making it difficult to maintain the intensity needed for muscle gain. “The best thing you can do for anti-aging is to gain muscle. And to do that you need to gain strength.”
Weight training and defying aging
Lindsay is a strong advocate for weight training. “Increasing your muscle can prevent osteoporosis,” she says. Osteoporosis, characterized by brittle bones, can be mitigated by muscle strength. “The stronger your body is, the stronger your core, your stability, and your balance are,” Lindsay continues. Weight training can improve everyday functionality and reduce the risk of falls and injuries for older people. It is also a safe option for them as it involves slow and controlled movements.
Meanwhile, she also points out that since older people may have a harder time recovering from exercise, they need to focus on proper nutrition, hydration, and sleep. The key is to start somewhere and not let existing aches and pains or fears prevent them from beginning an exercise routine, as that will only make the problems worse.
Fitness is not just about burning calories but about creating a balanced, sustainable routine that aligns with our goals and needs. Whether you’re looking to boost your metabolism, improve your overall strength, or find the right amount of cardio, a clear roadmap to a healthier life should always be the first thing to start with.
