Exercise as a Tool: Cardio, Bias, and What Actually Works
Exercise is a tool — and we’ve used it very differently over the decades.
Think about it:
In the 1950s, “exercise” wasn’t really a thing the way it is now. People moved, they danced (my parents and grandparents were ballroom dancers), but it wasn’t packaged as “workouts.”
Then we got the eras:
70s/80s/90s: jogging + long, steady-state cardio
2000s: long-duration cardio gave way to “more intense”
HIIT + Peloton era: quick, sweaty, efficient
Now: thankfully… the emphasis is finally where it belongs — resistance training
But that leaves people wondering:
✅ Where does cardio fit now?
✅ Do I need it?
✅ What kind? How much?
✅ Is HIIT better than steady state?
✅ Should I walk more?
Let’s make it simple: it depends on the goal — and the timeline.
🔧 Coaching Without Bias
One of the biggest problems in fitness is that people coach from bias.
Meaning:
They coach what they personally like…
not what the goal actually requires.
Example (and yes, people hate me saying this):
If your goal is muscle gain and you tell me you do Pilates and yoga five days a week… I’m going to say:
“Great… wrong tool.”
Not saying don’t do it.
Just saying don’t expect it to build muscle.
It’s like my teenage swimmers:
If they want to be better at swimming, am I going to put them on a treadmill for an hour?
No. Wrong tool.
The right tool depends on the goal — not your preference.
🏋️ Resistance Training: The Right Tool for Midlife
Resistance training isn’t just about aesthetics.
It’s foundational for midlife health because muscle is not “just muscle” — it’s metabolic, structural, protective tissue.
But today’s focus is cardio — because cardio has become confusing.
And it’s confusing because the “best cardio” has changed every decade… mostly due to trends and preference.
So here’s how I coach it:
⏳ The First Question I Ask: “How long have we got?”
The number one reason diets fail is unreasonable expectations.
So when someone says:
“I want to lose 30 pounds in 6 weeks…”
I’m not going to cheerlead that.
I’m going to coach reality.
Because the plan depends on timeframe.
🎯 Short-Term Fat Loss: Nutrition Does the Heavy Lifting
If the goal is short-term (days to a few weeks), cardio is rarely the main tool.
Example: my Peak Week / 5-Day Shred.
It’s a 5-day diet + 7-day program with 4 coaching calls and people drop weight fast — but there’s no exercise requirement.
Because if the goal is fast results:
nutrition creates the environment quickest
cardio doesn’t move the needle much in 5 days
and adding lots of cardio often makes people hungrier and less compliant
And once you push beyond about 30 minutes, cardio can increase appetite for many people.
So in short-term phases, the question becomes:
“Is the juice worth the squeeze?”
If cardio makes you hungrier and less compliant, it can work against the result.
🧱 Long-Term Results: Exercise Becomes Non-Negotiable
If the goal is long-term fat loss and keeping it off, exercise matters a lot more.
Here’s something fascinating:
Multiple long-term weight loss studies (people maintaining results 2+ years) show a consistent theme:
The vast majority of long-term successful maintainers walk a lot.
And the data tends to land around this:
✅ ~350 calories/day burned through exercise
(as an average)
Not every day has to be exactly 350 — it can average out:
some days 250
some days 500
but roughly… it balances out.
This is one of the most realistic, sustainable “maintenance” targets I’ve ever seen.
🍕 Want to “Out-Exercise” Nutrition?
Two other studies looked at this question:
“If I don’t want to manage food very tightly… how much do I need to exercise?”
Answer:
🔥 roughly 770–800 calories/day burned through exercise
every day
That’s a lot.
Even walking, that can mean hours — daily — forever.
And eventually: ankles, knees, hips, back… something complains.
So yes, you can try to outwork your diet…
but it’s not a long-term strategy for most people — especially in midlife.
✅ The Real Lesson: Use the Right Tool for the Job
This episode comes full circle to one point:
You might enjoy an exercise.
You might prefer a style of training.
But…
Is it the right tool for your goal?
And that’s the part many people don’t want to face — because it requires giving something up, changing routines, dropping comfort habits, and choosing what works.
Exercise has to be part of your long-term life — not just a short-term “fat loss phase.”
Find what you can commit to…
but make sure it actually matches your goal.
📌 Programs & Links
🗓 Full 2026 Coaching Schedule:
👉 www.joannelee2026.com
🔥 Peak Week / 5-Day Shred
Starts January 12
👉 www.5dayshred.com
🎟 Use code PEAK before Jan 1 for the discount
🧠 Victory Vault
Starts January 26
👉 www.yourvictoryvault.com
🎄 Closing
This episode was recorded during Christmas week, but I’m likely releasing it between Christmas and New Year.
If you celebrate Christmas — I hope you had a wonderful one.
And if you’re currently doing that post-holiday “what did I eat?” panic…
Relax. It’s done. You’re fine.
The new year is here — and if you want the ideal runway into 2026:
Start with me on January 12…
and let’s build momentum all the way through the year.
