Why Cardio Still Matters: A Fitness Zombie’s Take on Balance

I’ve been noticing a lot of hate coming for cardio lately, especially from fitness influencers. But you know what? Digging deeper, a lot of this cardio bashing seems to come from influencers with something to sell. Spoiler alert: it’s usually some kind of weight loss or fitness program. Don’t get me wrong, they can sound pretty convincing, but I’m not falling for it. As a Fitness Zombie, I know that cardio isn’t dead (pun intended). It still has its place in the fitness graveyard, but like everything, it’s all about balance. Too much cardio can leave you feeling like a ghost, but cardio alone without strength training or decent nutrition? Well, that’s just asking to stay six feet under.

The fitness industry seems to be shifting away from cardio and focusing more on strength training. The popular view is that lifting weights is better for improving body composition (aka looking shredded). It’s true—resistance training can do wonders for your muscles and body shape, plus it provides health benefits that cardio might not.

Still, cardio has its merits. It’s great for heart health, burns fat, and boosts endurance. When you mix it with strength training, the results are even better—like a fitness potion for the undead! Studies show that pairing the two leads to more lean muscle and better overall strength, while cardio keeps your heart and lungs in top shape. Sure, TikTokers like Katie Neeson will say weightlifting is the way to go for fat loss and getting “the look,” but there’s more to it than that. Research even shows that strength training has some cardiovascular benefits, but not enough to replace cardio entirely. There’s definitely room for both in a well-rounded fitness routine.

For me, a good cardio workout isn’t just about aesthetics. It’s about feeling alive! (Or as alive as a Fitness Zombie can feel, anyway.) Besides, one of my biggest passions is riding dirt bikes. That’s not something you can pull off without serious cardio health. In fact, Over and Moto listed 5 Benefits of Riding Motocross, stating that “Motocross riders are some of the most physically fit and mentally tough athletes on the planet.” They go on about how core strength, flexibility, mobility, and endurance are all key in motocross, making it ripe for crossover training.

Over at Redbull.com, fitness coach Alan Milway backed it up with data. He measured former British MX2 champion Adam Sterry’s heart rate between 185 and 190 beats per minute during an entire race. That’s no joke. Milway said, “Every muscle is used… quite literally everything.” From your fingers to your toes, everything gets worked during a motocross race. And guess what? That’s my motivation to get back to my former fitness levels.

Sure, strength training plays a role, but cardio is a huge part of it. And yeah, eating healthy is a whole other beast that this Fitness Zombie has yet to conquer, but hey, I’ll settle for eating healthier. Baby steps, right?

As for where I am now? Apple Fitness tells me my Cardio Fitness, based on VO₂ max, is rated at 22, which is considered “Low.” But hey, I’ve improved from 19.06 last month, so there’s that! For my age, an average score would be around 30-31, and “Good” would be 36-41. For those keeping score, VO₂ max is like your body’s horsepower—it measures how much oxygen you can use when you’re working out. High VO₂ max? That means you’ve got a big engine.

So yeah, despite the hate from influencers, I’m not convinced cardio is dead. I’ll keep hitting the elliptical, rowing machine, and anything else that gets this old Fitness Zombie’s heart (what’s left of it) pumping.