What’s the best Cardio Activity for your Body?
As you maneuver within this fitness game, reading magazines, stuff on the internet, maybe getting advice from trainers or friends, you might find yourself slightly confused. Especially when it comes down to the best way to burn the calories and increase your cardiovascular capacity and burning fat.
Is there a difference between Steady-state work like running for a specific time and pace or HIIT taking short bouts of time to work quick and hard, rest then repeat? Let’s explore:
“The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways,” says exercise physiologist Jonathan Mike, MS, CSCS, from Albuquerque. Not to mention the two styles of training are very different.
During a Steady-state session you would perform at a challenging-but-manageable pace (60 to 70 percent of maximal capacity) for 20 minutes or more, aiming for a heart rate of 120 to 150 beats per minute.
During a HIIT workout you perform your activity as hard as you can (90 to 100 percent of maximal capacity) for a brief, set time period (usually two minutes or less), then back off for a predetermined rest interval (usually three minutes or less), and repeat the cycle four times or more.
Is Steady-state Cardio a cure-all?
Critics agree that it is NOT a cure-all. You won’t build much strength, power, or muscle from just doing the same thing over and over (no matter what it is). Ever hear of the words Cross Train. Not to mention Steady-state cardio is also repetitive. To some exercisers, that’s meditative; like running is for me, but to others, it’s a bore.
Sports Medicine physician Jordan Metzl coauthor of The Exercise Cure (Rodale, 2013) says it may also be risky. “The more you perform a single-movement pattern, the more you load up one area of the body, and the more likely you are to get injured.”
Does HIIT live up to the hype?
In some respects, yes it does. Physiologists have not developed a full explanation for why HITT has proven to be more effective then steady state cardio. The afterburn effect, in which the metabolism remains elevated for hours — and sometimes even days — after an intense workout is the reason. Given the movements and levels of intensity you can achieve with a HIIT workout, it could also improve your ability to withstand the rigors of other types of interval training.
However don’t get trapped into thinking HIIT is all you need or that more HIIT will give you more benefits.
So what’s best for your workout?
Drumroll please . . . The answer is: It Depends!
Beginners’ needs are different from those of competitive athletes. Health concerns and tender joints and or muscles will also play a factor in your abilities to perform. However before you can decide on what is best, you need a goal. Once you have the goal, the program you choose should reflect a balance of getting good at what you’re not good at and even better at what you are good at.
How do I know which to start with?
Here’s a good tip before starting any exercise routine: Sit quietly, find your pulse, and count your heartbeat for one minute. If your resting heart rate (RHR) is below 65, feel free to experiment with HIIT. If it’s above 65 consider starting with steady-state cardio training to build your system up. I’d also recommend going to see your physician to get medical clearance before beginning. Once your aerobic system is stronger and your RHR is below 65, you can dial back the steady-state training and switch to HIIT.
Note: there is absolutely nothing wrong with working between both forms of training, once your cardiovascular system can handle it. I enjoy steady state cardio like running, just as much as I enjoy pushing the limits with a HIIT workout.
New to fitness or HIIT training?
Visit my class schedule above and give SYMMETRY a try. It’s a balanced workout using high intensity active moves and low intensity yoga sequences to give your body what it needs from Fitness to Flexibility. Use the following discount code: TRYSYMMETRY and take class absolutely free. Have questions? Don’t hesitate to ask. I promise you it’s a workout like no other.
