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[quote=Anonymous][quote=Anonymous]I'm not OP but someone very interested in this topic.  After reading all these posts by people who seem to know what they're talking about, I'm more confused than ever.  So do you need cardio or not?  Or is it sufficient to do HIIT & strength w/ diet and be perfectly healthy & lose weight?  Is the cardio in HIIT sufficient?  This other person on this thread seems to be saying that 30 min of cardio is not enough.  [/quote]

My take is that the person who is claiming 30 minutes is not enough, while apparently a professional trainer, is convinced of "facts" about physiology that are simply false, and so I would not trust that person's conclusions. To lose weight, you should cut how much you eat while simultaneously trying to preserve as much muscle mass as possible, through strength training or HIIT. Cardio can be a helpful component of a weight loss program because it will further increase your caloric deficit, but it is less important than the other two for weight loss.

Your question about whether you can be "perfectly healthy" without cardio is a slightly different question. Cardio improves your cardiovascular health, and so it is a good thing to do, especially if you have other risk factors associated with heart attacks, even if you're not trying to lose weight. There is an increasing body of evidence that HIIT might produce the same cardiovascular health benefits as traditional cardio, but this is an emerging area of research, so I think it is premature to say that HIIT is a complete substitute for cardio for heart health.[/quote]

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