Good News: Fitness Reduces Risk of Disease, Even If You're Still Working on Your Weight

Blackbird CrossFit • December 17, 2025

A recent Men?s Health article suggests people should be focusing on fitness, not body weight, if they want to improve their health.

Is that the best plan?

Let?s dig into the article and find out!

If you want to check out the article, it?s here: ?Fitness, Not Weight, Is the Best Marker of Health, Finds New Study.?

The quick summary: A study published in the British Journal of Sports Medicine reviewed 20 articles and found that ?cardiorespiratory fitness is a strong predictor of cardiovascular disease and all-cause mortality and reduces risks associated with overweight and obesity.?

That means people who improve cardiovascular fitness can reduce the risk of cardiovascular disease even if they remain overweight.

The Men?s Health article suggested the ?arbitrary goal of weight loss? is less important than moving more. It states, ?Being fit is protective against cardiovascular disease and dying, regardless of your body weight and BMI.?

This is good news if you have ever struggled with your weight. In simple terms, all is not lost if you improve your cardio, strength, and overall fitness, but can?t hit a precise weight goal you have in mind.

You?re still winning!

That, of course, doesn?t mean a weight goal you?ve set isn?t important. It just means that you will still reap huge rewards from exercise even if the number on the scale doesn?t change as fast as you want it to. Don?t quit working out!

Here are two important notes related to this study:

1. Cardiovascular fitness is just one part of overall fitness.

We?ve found that focusing on overall fitness helps more people accomplish all their goals?especially weight-loss goals.

We most definitely help people improve cardiorespiratory fitness at Blackbird CrossFit in Eldersburg, but we also focus on strength, speed, power, endurance, stamina, flexibility, balance, and more. This holistic approach?which includes healthy eating habits?has incredible effects on mental health, self-esteem, quality of life, and key health metrics, including weight.

Improving your ?cardio? is great, but don?t neglect these other aspects of fitness that will also aid in reducing risks of disease and aid in weight loss.

At Blackbird CrossFit, we believe in training for a long and healthy life!

As we age, we naturally lose muscle mass, a condition known as sarcopenia. This loss of muscle can lead to decreased mobility, increased risk of falls, and a decline in overall function. Strength training is the most effective way to combat sarcopenia. It helps to build and maintain muscle mass, which in turn:

  • Improves bone density: Reducing the risk of osteoporosis and fractures.
  • Boosts metabolism: Helping with weight management.
  • Enhances balance and coordination: Reducing the risk of falls.
  • Increases energy levels: Making daily activities easier.
  • Improves mental health: Strength training can have a positive impact on mood, self-esteem, and cognitive function.

Functional Strength is Key: Focus on exercises that improve functional strength ? the ability to perform everyday activities like lifting groceries, climbing stairs, and getting out of a chair.

By incorporating strength training into your fitness routine, you can not only improve your cardiovascular health but also significantly enhance your overall quality of life as you age.

2. General movement is great, but it isn?t specific training.

Don?t misunderstand: You should move more, especially if you?ve struggled with activity in the past. Every step is literally progress in the right direction.

But to improve and optimize cardiovascular fitness, you oftentimes need a plan beyond ?walk for 20 minutes once a day.?

At Blackbird CrossFit in Eldersburg, our coaches prioritize a well-rounded approach to fitness that includes both cardio and strength training. We love to meet on-on-one with clients for personal training and can help you develop a program that is safe, effective, and tailored to your individual needs and goals.

But our bread and butter, is our group fitness classes. These classes offer a dynamic and motivating environment where you can connect with others while getting in the best shape of your life. They are designed to be adaptable to all fitness levels and skill levels. While we certainly focus on improving cardiovascular fitness, we believe in an over-arching wellness approach that includes strength training as a crucial component for boosting overall health and longevity.

Our experienced coaches understand that everyone's journey is unique. Whether you're a seasoned athlete or just starting your fitness journey, we'll guide you through modifications and progressions to ensure you're consistently challenged and progressing safely. Every day is a bit different, from high-intensity interval training (HIIT) to strength and conditioning, which keeps you having fun and coming back for more.

Need Help?

Improving fitness and losing weight can be intimidating. Many people get confused or frustrated and give up.

If you don?t see a clear path to your goals right now, Blackbird CrossFit in Eldersburg can help.

Our expert coaches would be happy to meet with you to talk about your goals, whether they involve weight loss, improved cardiovascular fitness, greater strength, or something else.

We?ll find out where you?re at and where you want to go, then tell you how to get there as quickly as possible.

To book a free consultation at Blackbird CrossFit in Eldersburg, CLICK HERE!

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