Why Steady State Cardio for Fat Loss Is a Bad Decision?
Stable-State Cardio is Not Enough to Lose Weight: You Need High Intensity Interval Training (HIIT) or Heavy Resistance Training (HRT).
The Benefits of HIIT and HRT are More Than Just Losing Weight: They Are Effective at Improving Your Health, Mood, and Performance.
If You Want to Lose Weight, Then You Should Do Both!
You Will Be Able To Burn More Calories with Higher Intensity Exercise.
When you do HIIT or HRT, your body burns more calories than if you just did steady-state cardio. However, it does not mean that you will lose weight because high intensity exercise alone is not enough to burn fat.
If you want to lose weight then you need both high intensity interval training and heavy resistance training.
High Intensity Interval Training (HIT) is a type of workout where you perform short bursts of intense activity followed by periods of rest. These brief intervals allow your muscles to use oxygen while resting, which helps prevent muscle fatigue and improves performance.
For example, during a 10-second sprint, your heart rate increases from 60 beats per minute to 100 beats per minute. After the 10 seconds are over, your heart rate remains elevated for 30 seconds before falling back to normal. A healthy and fit individual can perform a series of these short sprints and continue to perform at a high level without fatigue. That is why they call this high intensity interval training.
High Intensity Resistance Training (HIRT) is a form of weight training that places emphasis on learning to lift heavier weights at lower repetition rates. The goal of this type of exercise is to improve muscular endurance while increasing strength.
A good example of this is lifting a moderate weight for a set number of repetitions such as lifting a weight that you can only lift for around 6-10 times before your muscles fail.
The bottom line is that you will not lose weight if you just do steady-state cardio. You have to perform high intensity interval training and heavy resistance training as well in order to maximize fat burning.
This leads us to the next issue of whether steady-state cardio is any good for you.
Steady-State Cardio Can Be Beneficial If You Do It at the Appropriate Times and Doses.
Steady-state cardio should never be the only exercise that you do because it is not as efficient at burning fat and calories as interval training or heavy resistance training.
That being said, steady-state cardio can be beneficial if you choose to do it. For example, if you are an endurance athlete such as a long-distance runner, then doing large amounts of steady state cardio is an efficient way for you to train.
In other words, you would benefit from it.
Another time when steady-state is helpful is after you have done intervals or heavy resistance training. It is important to cool down your body and promote blood flow following exercise.
This can aid in muscle repair and also prevent cramping or injury (14).
Steady-state cardio can also be beneficial if you do it on days when you can’t make it to the gym. For example, if you only have 30 minutes to workout, then it is better to spend 25 minutes on a treadmill and 5 minutes lifting weights.
This would promote better results than just lifting weights for 25 minutes.
Steady-state cardio can also be beneficial if it is routines that include other activities, such as playing a sport or dancing. In other words, if you’re playing a sport, then you’re using many of the same muscles that you would be using if you were doing an interval training session at the gym.
So keep this information in the back of your mind as you read through the rest of this book. Interval and heavy resistance training are the most efficient ways to lose weight.
On the other hand, steady state cardio has benefits too, especially if you don’t have much time to work out or if you’re an endurance athlete.
So What Exactly Is Interval Training?
Steady state and interval training are two basic types of exercise. As you now know, steady-state cardio is performing the same activity at the same intensity for a specific period of time. For example, you run at 6 miles an hour for 45 minutes. This is considered steady-state cardio.
Interval training is anything but steady state. With interval training, you are constantly varying your activity intensity.
For example, you might run at 6 miles per hour for 1 minute, then 8 miles per hour for 30 seconds, then 10 miles per hour for 20 seconds. You continue this pattern throughout the entire session.
As you can see, it is much more complex than steady-state cardio and requires more concentration during the training session. Since it is so complex, I will be providing you with specific routines in the second half of this book–just for interval training.
The reason why I separate interval training from all other forms of exercise is because it is the most efficient way to lose weight and burn calories. Plus, it’s extremely fun once you get good at it.
The following chapters will explain some of the benefits of interval and heavy resistance training as well as how to get started.
For now, I just want you to know that interval training involves intense bursts of activity. This type of training will help you lose weight, gain muscle and prevent many diseases and conditions that affect sedentary people.
Steady-state cardio has its benefits too (as described in the last chapter), but it is not as efficient.
The next two chapters will explain these concepts in greater detail.
Remember, interval training is complex and requires a lot of energy. You wouldn’t start playing chess without first understanding the rules, so apply the same logic to exercise.
Apply what you’ve learned in this chapter and you’ll be well on your way to creating an exercise program that works for you!
In this chapter, I will cover some of the basics about how to get started with interval training.
First of all, you need to understand that not all interval trainers are the same. Some are complex and involve a lot of different exercises while others are simpler and only require you to jog in place!
Before you start your interval routine, you need to figure out what kind of equipment you have access to. Different tools will help you reach your goals faster, so it’s important that you take this into consideration.
A good rule of thumb is this: the more equipment you have access to, the more complex your routines can be.
For example, if you only have a treadmill, your interval routine will be very simple. If you have a treadmill, some hand weights and a step, then your routine can be a little more diverse.
You see, the more equipment you have access to, the more fun you can have! But if you only have a couple of things, don’t worry.
You can still get in great shape using just those items.
Now, let’s talk a little bit about how to get started.
In the last chapter, I explained that interval training is very complex and requires a lot of energy. That being the case, you need to warm up before your session.
A proper warm up doesn’t take too long and will help prevent injury as well as allow you to reach your peak performance level sooner.
Here’s a sample warm-up routine:
1. Start by walking at a fast pace on the treadmill for 2-3 minutes.
2. Increase the speed slowly and continue walking for 1 minute.
3. Increase the speed again and walk briskly for 30 seconds.
4. Jog in place, practicing fast foot movements for 20 seconds.
5. Jump up and down for 15 seconds to increase blood flow to the muscles.
6. Continue this pattern until you are at your desired intensity level (usually 8-10 minutes).
Sources & references used in this article:
Why Steady State Cardio for Fat Loss Is a Bad Decision by T Kelso – breakingmuscle.com
… Shed That Belly? Step Off the Treadmill and Grab Some Weights, Boys & Girls! 19x More Visceral, 1.5 x Higher Subcutaneous Fat Loss W/Resistance Training … by ROM Full, FGF Counts – suppversity1.rssing.com
The Best Research on Body Fat, Losing Fat, and Eating Fat by T Kelso – breakingmuscle.com
Induction of peroxisomal β-oxidation in 7800 C1 Morris hepatoma cells in steady state by fatty acids and fatty acid analogues by Ø Spydevold, J Bremer – Biochimica et Biophysica Acta (BBA)-Lipids and …, 1989 – Elsevier
The Myth of Interval Training and EPOC by S Gam – breakingmuscle.com
Postexercise hypotension in an endurance-trained population of men and women following high-intensity interval and steady-state cycling by L Rossow, H Yan, CA Fahs… – American journal of …, 2010 – academic.oup.com