While finishing my intervals on the bike, grasping for air, I suddenly wondered: “Why it is that people hate doing cardio or hard things in general?”
Let’s not sugarcoat it: most people don’t like doing hard things. Even the ones who should know better. I asked my community — people I constantly educate on this exact topic — and the answers were still telling.
When I asked:
“Do you do cardio at all?”
- 63% said Yes, I do it
- 18% said I hate it, but do it anyway
- 19% said No, I avoid it (either due to injury or dislike)
More interesting:
“Do you run?”
- 46% said No, I hate it
- 40% said Yes, I love it
- 14% said I can’t, I’m injured
“Do you cycle?”
- 51% said Yes
- 39% said No
- 10% said I’m thinking of starting
“What kind of training do you do?”
- 71% said Strength and cardio
- 27% said Strength only
- 2% said Cardio only
So most of you know that a balanced training approach matters. But here’s the uncomfortable truth:
Knowing ≠ doing
Understanding ≠ implementing
Nodding while scrolling ≠ showing up when it sucks
Even those who tick the “right” boxes still avoid sessions that make them breathe harder, sweat more, sit with discomfort, or stretch deeper. But guess what? You can’t run from the truth.
The Big Three: Cardio. Strength. Mobility.
You Need All Three.
We love the “boxes”, right? Runners run. Lifters lift. Yogis stretch. But your body doesn’t care what you prefer. It operates as a system. Everything is connected. Everything matters.
CARDIO – Even If You Hate It
Whether it’s Zone 2 steady state or high-intensity intervals — you need it. Your VO₂ max isn’t just a fitness metric. It’s a predictor of:
- Lifespan
- Resilience to illness
- Stress tolerance
- Brain health
- Aging outcomes
(Kodama et al., 2009 – Meta-analysis)
Gasping for air and heart-pounding isn’t a warning sign. It’s a signal of adaptation. Your cells are upgrading in real time. You don’t have to like it. But you do have to train it.
STRENGTH – Or Lose the Foundation of Youth
Muscle isn’t about looks. It’s about:
- Joint safety
- Functional movement
- Metabolic health
- Hormonal balance
- Blood sugar control
(Fragala et al., 2019 – Review, Westcott, 2012 – RCT summary)
Without strength, you lose not just muscle — but freedom, vitality, and resilience. You don’t “tone.” You atrophy. Strength training protects you now and decades from now.
MOBILITY + ZONE 2 – The Missing Links
Mobility isn’t a luxury — it’s the access point. Strong muscles can’t work if they’re trapped in tight joints. Without mobility, you:
- Move poorly
- Compensate with the wrong muscles
- Get injured
- Shorten your training life
Zone 2 cardio (low-intensity, longer duration) builds mitochondrial efficiency, supports fat metabolism, and improves cellular endurance.
(Montero & Lundby, 2017 – RCT, Buchheit & Laursen, 2013 – Meta-review)
If you skip it? You hit walls, gas out early, and feel like you’ve “lost progress.” Your mitochondria are your energy factories and as such you have to make them as efficient as possible.
So… What’s the Excuse, Really?
“I don’t like the way my heart’s pumping.”
“I hate being breathless.”
“It’s boring.”
“I’m not good at it.”
Be honest — those aren’t reasons. They’re fears. If your heart stops pumping — you’re dead. It’s supposed to work. And it gets stronger by being challenged. Discomfort builds resilience — not just in the gym, but in life. Every time you lean into challenge, you’re rewiring your brain to be more adaptable.
To do hard things without overthinking. And the beauty of it is that it transfers to every aspect of your life.
(Zschucke et al., 2013 – RCT on exercise and mental health, Elkington et al., 2022 – Review on resilience through physical challenge)
Final Reminder:
You don’t have to:
Be obsessed
Love every workout
Feel motivated 24/7
Wait for the perfect moment
You just need to show up. Do the hard thing. Because something is always better than nothing.
Because the body you’re building?
The muscle you’re protecting?
The mitochondria you’re waking up?
The heart you’re training?
They’re on your side — if you meet them halfway. And your future self?
Is watching.
Is waiting.
And counting on you to stop making it optional.
Program &Body can help you to build new training habits and get used to doing hard things. If you are in Zagreb visit us at Andrea’s Room Boutique Gym – a women-only space in the heart of the city where strength, health, and community come together. Whether you’re starting fresh or looking to take your training to the next level, this is your place to feel supported, empowered, and inspired.
