What you wrote does not contradict what I wrote. The SAID (specific adaptation to imposed demand) principal bears out your point. Yes, the cardiovascular adaptation to long duration cardio is specific to that demand. And the adaptation to high intensity cardio is specific to that demand. You cannot dance at all weddings at the same time as the adaptations are not compatable beyond very basic fitness levels. For most people a well designed strength training program combined with walking on non lifting days for active recovery yields the most useful adaptations
-increased strength base
-increased bone density
-adequate cardiovascular adaptations for non long duration athletes
-adequate mobility and balance for non dancers / gymnasts
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