You all have been informed, by now, that steady state of cardio is not an effective way to lose body fat as interval training right? Hope you are. If not learn it now and start applying NOW for better results.
Example of steady state cardio is moving at same speed for extended period of time, such as 30 mins or 45 mins. This can be walking, running, swimming or biking. You may experience some benefit but this benefit tends to plateau after 6 weeks because your body adapt to it.
Research has found that cortisol (stress hormone) secretion is greater in steady state cardio as well as lowers testosterone level. This can be observed when you compared with 100 m sprinter versus marathon runners.
What does this has to do with fat loss for you?
Well in order for you to burn more fat you do not want to manage your cortisol level because long term elevation do this hormone can promote secretion of insulin. If you want to learn why this is not good you can read "How Miss Manage Insulin Can Harm Your Body".
Testosterone is hormone that will help you lose fat and gain muscles. Especially if you have excessive body fat it is difficult to raise your testosterone level up because the excess body fat promotes the secretion of enzyme call aromatase which converts testosterone to estrogen which does opposite of what testosterone does.
So I hope you understand why you should move away from steady state cardio.
What you can do instead is interval training. So here is sample interval training.
60 second all out sprints on bike
2 mins rest
then repeat 4-6 sets (12-18 min)
Now the sample is with bike but you can choose any mode of exercise, such as running, swimming, rowing, jump ropes, battle rope and so on.
It is shorter than steady state cardio and will give you more calories burn and build muscles at the same time. And because it is such a short time, your joint will have less stress. Above all, great thing about interval training is stronger you get harder it is going to be.
You don't have access to the gym? No problem!! Try running in place and follow the above sequence so you can do this at home.
When you google interval training, you will find so many different variations of interval training. Find one and work with it. And make sure you are being challenge like you are about to throw up.
Ideally you should work on this at the end of your EVERY workout.
Let's get busy!!
Kota Shimada
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