I have a lot of people ask me about what they should be doing for their cardio. They want to know what is going to be the most efficient method of working out that will give them the results they are seeking. I know a lot of people who get lost in the world of endless bouts of cardio…the same five miles every day. I also know those who are strictly into HIIT (usually as a compliment to their resistance training), and that is it. So, what is the best option?
This is what HIIT leaves me looking like…schweaty….Anyways, let’s look at a few things first…The contenders:
Steady State Cardio: Continual cardiovascular (aerobic) exercise that keeps you working around 60-70 percent of your maximum working capacity for twenty plus minutes. This usually means your heart rate is between 120-150 BPM if you are wearing a heart rate monitor.
HIIT: High intensity interval training is (anaerobic) exercise combines bouts of high intensity exercise where you are working at around 90-100 percent of your max capacity, followed by recovery periods at a low intensity.
I am a huge fan of interval training. For those who are wanting to lose fat, this is the way to go. There are a LOT of studies that back this method of training. HIIT improves cardiovascular health without having to spend hours and hours at it. This type of exercise works to train the anaerobic system of the body.
Now, with this being said, I do think it is beneficial to include some steady state cardio every now and again as well. Steady state cardio will help to tax and improve your aerobic system, which will actually improve your HIIT training in the long run. It can also help give you a good athletic base for normal activities in life.
If you are looking to lose weight, hours and hours of steady-state cardio are not the most effective way for you to slim down. Yes, you will burn calories, but why not put your efforts into the most efficient means possible?
Our bodies want to be as efficient as possible. If we are continually doing the same workout over and over again, your body will become more efficient at it. If you mix up what you are doing, you will be able to keep your body working at a different level.
So, with all this information, what do I suggest? If you are looking for optimal weight loss and improvement, I would recommend resistance training, HIIT, with a few steady state cardio sessions in there as well!