Why should moderate intensity cardio be avoided?

Moderate intensity cardio is often suggested to be avoided or reduced, especially for those looking to optimize body composition and hormonal balance. Andrew Huberman discusses this topic in the context of exercise strategies, particularly for women in their late thirties to fifties. The common misconception is that moderate intensity cardio aids significantly in fat loss, but this type of exercise can elevate cortisol levels without providing the necessary stress to trigger beneficial hormonal responses, such as growth hormone and testosterone, needed to balance this cortisol increase 1.

This can lead to overtraining and insufficient recovery benefits, making true high-intensity interval training (HIIT) more effective. HIIT should consist of intense efforts of short duration, allowing the body to benefit from the post-exercise hormonal environment that favors fat oxidation and muscle adaptation, while moderate intensity cardio does not sufficiently engage these pathways 1.

For those aiming to experience health benefits without overexerting themselves, engaging in activities that alternate between high and low intensities, or incorporating more varied training types beyond just cardio, is recommended 1.