HIIT CARDIO VS STEADY STATE CARDIO
No more broscience, throw the old school thinking away by having long walks – or long jogs and take a look at the new SCIENCE theory behind HIIT cardio.
Sprinting is one of the most explosive cardiovascular, fat burning workouts you can do. It’s also great because it requires no
equipment other than an open track or field. It’s a full-body workout that targets an array of muscle groups.
Your calves, hamstrings, glutes, hip abductors, pecs, lats, biceps and abs are all activated by sprinting.
Did you know? Every time you lift your leg in the air while sprinting, you’re working your abs.
Most people think that the best way to train their abs is to crunch or sit-up themselves into oblivion.
I can honestly attribute my abdominal development to this year
Sprinting twice a week will elevate and boost your metabolism. One of the reasons I am able to stay lean is because
I implement sprinting into my weekly workouts. If you can do HIIT sprints twice a week along with weight-training
and a good diet, you’ll undoubtedly will notice some steady results.
But don’t get me wrong, steady state cardio have benefits to your body too but i will talk about that later on
One more interesting facts is that HIIT CARDIO can get you huge, especially if you are a gym junkie in need of cardio.
When you want to reach ridiculously low levels of body fat, what is the first thing people will tell you to do ? more cardio? right ?
the idea is to put in hours and hours of work on the treadmill or whatever machine in your gym. scientists proven that numerous
studies that this short of steady state of cardio is not so effective for burning fat. WHAT?! NOT SO EFFECTIVE?! WHY?!
it also tells us something most of us don’t know. that there’s a big time downside to doing hours of cardio and several
things to think about next time you reeve an long hour block of your time to step on a treadmill.
STEADY STATE CARDIO disadvantages;
DETERIORATE MUSCLE TISSUE
DECREASE TESTOSTERONE LEVELS
DECREASE THE ABILITY OF MUSCLE TO ABSORB GLUCOSE AFTER TRAINING
HIGH INTENSITY INTERVAL TRAINING CARDIO advantages;
INCREASE TESTOSTERONE LEVEL
INCREASE 24HOURS MITOCHONDRIAL BIO-GENESIS
INCREASE CONCENTRATION OF MYOFIBRILLAR NUCLEI.
SO WHY STEADY STATE CARDIO?
Interesting fact is that YOU WILL RECOVER FASTER
If you’ve allotted yourself an hour of daily gym time and consistently train hard,
you might be forgetting one essential part of the equation: recovery.
The effects of a workout don’t stop once you leave the gym, and that feeling of fatigue might not either.
Sure, interval training allows you to complete a full cardio workout in less time,
but it taxes your central nervous system to a high extent. If you couple HIIT with a
number of other strength-training workouts throughout the week, you won’t spur recovery;
you might actually impede recovery.
YOU WILL MAINTAIN MUSCLE MASS
Normally, sprint training—as opposed to moderately intense endurance work—is actually better for
retaining lean muscle. Basically, it provides a stressor on the muscle that mimics weightlifting more
than distance running does. However, there are exceptions. If you couple an intense low-calorie diet
with numerous strength training and sprint workouts each week, you’ll actually risk muscle mass loss.
Poor recovery and poor nutrition spell trouble. The harder you work out, the more glycogen you burn,
which can leave you extremely hungry post-workout. Moderate intensity, steady-state cardio doesn’t take
as large a toll on your body as a HIIT session, which can make dieting easier and increase your calorie burn
without over-stressing your system.
YOU WILL BURN CALORIES
If you’re someone who leads a relatively sedentary lifestyle—and typically goes from
sitting at a desk to sitting on your couch—adding in some form of daily cardio is a wise move.
But you might not be ready for HIIT. It’s OK to scale things down. And yes, you’ll still see results.
Here listed down are methods of SLOW STEADY CARDIO and HIIT for you to implement or try out.
Effective Slow Steady Cardio methods
By using the treadmill, or any exercise bikes or step machines.
20 minute – 1 hour duration.
1) Start off with an incline of 2.0 with a walking speed that you can cope up with.
2) Every 3 to 5 minutes, increase the incline by +2.0. And repeat this till you are satisfied. Mininum should be around 20 minutes while 1 hour should be tops, because after 50 minutes of running the total calories burnt should be approximately 450 – 600++kcal.
Effective HIIT methods
You may use a treadmill, exercise bikes, elliptical trainers or step machines.
1) HIIT – Do 20 minutes; 5 minutes warming up, 10 intervals of 15 seconds all out intensity/45 seconds pacing, 5 minute cool down. I would recommend the exercise bike.
2) HIIT – Have a 5 minutes slow walk; carry on with 8 intervals of 1 minute of all out intensity/1 minute of slow jog. Once done have a 2 – 5 minutes cool down.
Both methods you may do it before or after your workout. Recommended after working out.
Cheers. Do comment if you have any questions.