“Exercise answers the Biological Imperative of Motion”

Exercise is essential to everyone, because the body is a biological machine that is designed to be in motion. From the internal flow of nutrients that keeps us alive, to the external form that gets us around, there are different types of exercise for each.

Cardiovascular exercise improves the Flow within your body. The strength and efficiency of your heart, lungs, vascular and respiratory system generates an internal metabolic flow of water, oxygen, energy and blood to over 50 trillion cells of your body.

Musculoskeletal exercise improves the Form of your body. This comprehensive category includes strength, flexibility, balance and endurance training styles that improve the health and conditioning of your muscles, tendons, joints and bones.

In summary Cardio if for your internal health and Musculo is for your external health. They both can improve various aspects of the other but this is the first differentiation that helps you understand where to spend your time most effectively when exercising.


Cardio and Musculo exercise are needed for everybody so the question is not which form of exercises is right for you, but which one do you want to focus the most on right now? It really depends on what do you want to do with your body right now?

There are three very different reasons to exercise. You can lose weight, building muscles (6 pack abs) or simply want to be more healthy and fit. Each different goal requires a different amount of time, energy and intensity from both Cardiovascular and Musculoskeletal exercise.

Health Fitness optimizes the pain free functional mobility both inside and out, from your heart health, spinal health, knee joint and hip health and continued proper motor reflexes as you age. Weight Loss uses diet and exercise (TOGETHER!) to lose excess body fat. Athletic Fitness builds muscles and maximizes the performance capabilities of your body.


Health fitness has a different use for diet and exercise than people who are trying to build bigger muscles, achieve 6-pack abs (athletic fitness) or simply lose weight (weight loss). Its focus is on the proper functioning and pain-free mobility of the human body.

Health Fitness incorporates both Cardio and Musculo equally understanding that both are required to keep both the internal flow and external form functioning properly as you age.

A minimum of three days a week of 1 hour sessions with 30 minutes of cardio before 30 minutes of musculo and a mix of Strength, Balance and Flexibility training needs to be incorporated during your musculo training times.


Weight loss is for people who want to focus all of their time and energy on losing excess body fat for personal or health related reasons. They want to spend more of their time cardio and musculoskeletal exercises that keep the heart rate up.

Cardiovascular exercise must be done in excess of 30 minutes to burn off excess body fat! The whole argument of duration vs. intensity has already been settled. Your body doesn’t  start burning adipose tissue body fat through the beta-oxidation cycle until after 25 min!

Musculoskeletal exercise helps in the weight loss arena by toning your muscles, which not only makes you look better, but can boost your daily caloric burn by approximately 200 calories on days that you exercise!


Athletic fitness is so focused on perfecting the performance capabilities of the body that it can often forego the health and safety of the joints. The average weight loss or health fitness minded person does not need to (nor should they) train like an athlete.

Athlete are so focused on maximizing their strength (power and confidence), balance (agility and control), flexibility (preparation and recovery) and endurance (maximizing peak performance) that they often sacrifice their connective tissue and joint health!

That’s why athletes have limited careers — there is simply too much damage done to their bodies over the years. Training should be beneficial to your body, not damaging. It is important to find training styles that will safely and effectively help you achieve your goals.


The Fitness Diamond was created to help you understand all of the various styles of exercise out there so that you can make an informed decision on your own about which form of Cardiovascular exercises and Musculoskeletal exercise will be right for you.

Remember that almost every clinical study done on people’s health has shown that both forms of exercise are beneficial and essential to the proper functioning of the human body. You will have the best chance at success if you incorporate both forms of exercise!

Good luck and enjoy!