Don’t Skip Cardio: Why Aerobic Training Still Matters

There are way too many coaches in the fitness industry right now telling people it’s okay to skip cardio — that resistance training and a healthy diet are enough to keep you healthy.

Don’t get me wrong — I absolutely believe resistance training is essential for your health. For years, people avoided lifting weights out of fear of getting “bulky.” Now the pendulum has swung back, and strength training is finally getting the respect it deserves.

But in the process, we’ve left cardio behind — and that’s a mistake.

The Numbers

• 74% of Americans are overweight, and 40% are considered obese. Those are staggering statistics. We’ve reached a point where being a healthy weight makes you the minority.

  
  

• Heart disease causes 22% of all American deaths, and it’s one of the most common health risks linked to being overweight.

  
  

• The World Health Organization (WHO) recommends 150 minutes of moderate or 75 minutes of vigorous aerobic exercise per week. Yet, only 1 in 5 Americans meets those guidelines.

  
  

• For those who do meet them, the benefits are massive — a 22% reduced risk of heart disease and a 29% lower risk of all-cause mortality (death from any cause).

That’s not just “nice to have” — it’s life or death.

Key Factors to Know

• Mix your intensities. Combining moderate and vigorous exercise provides greater health benefits than doing just one or the other. Finding the right balance for your fitness level and goals is key.

  
  

• There’s no ceiling on the benefits. Unlike diet or resistance training, aerobic fitness keeps paying off the more you do. Your health risks continue to drop as your aerobic capacity improves.

  
  

• Cardio isn’t just running. It can be paddling, rowing, biking, rucking, skiing, hiking, using the elliptical or stairmill — whatever gets your heart rate up. The best form of cardio is the one you’ll actually enjoy and stick with.

The Bigger Picture

When I see coaches telling people it’s okay to skip cardio, I question how much they really care about long-term health versus just saying what sounds appealing.

I still follow a performance-based training program myself, but as a 37-year-old dad, my top priority is staying healthy and on this planet for as long as possible. Strength, power, and athleticism are great — but not at the expense of your heart.

If you’re just starting to build your aerobic base, remember this: most people go too much, too hard, too soon. Cardio doesn’t have to crush you to be effective. Start small, stay consistent, and build over time.

And if you’re working with a coach, make sure they understand the value of aerobic training — not just as a way to “burn calories,” but as a foundation for longevity, performance, and real health.

If you have any questions about aerobic training or you are looking for a coach who understands how to effectively add aerobic training into any level of training program, reach out, I'm here for you.