By Dayne Hudson
So you've got yourself a brilliant strength training program or bodybuilding program, with your body taking just the shape you've always wanted.
But what about a good cardio program to compliment your heart health and fat loss?
Well depending on what is you're after, there's the program for you that you can tailor make for YOUR goals.
FAT LOSS AND MUSCLE GROWTH FROM CARDIO?
I've written many times before about the benefits of High Intensity Interval Training (HIIT).
A huge improvement in your health is available from HIIT, along with muscle growth and fat loss.
Whilst many people think cardio can lead to muscle loss, which is incorrect when done properly, one study found that subjects who did HIIT for 3 weeks gained nearly 1 kilogram of muscle.
For those of you who aren't aware what HIIT training is, it's short periods of flat out energy followed by short periods of rest, before repeating it again.
If that makes no sense to you, don't worry, there will be examples of workouts below!
THE LONG JOGS - ARE THEY AS EFFECTIVE?
If you're a marathon runner, well yes. I'm talking about 45 minutes plus here.
However, if you're time poor (which is most of us) and want to build muscle and burn fat, then HIIT is a preferable form of cardio.
Longer jogs are also more likely to result in muscle loss - burning more calories for a longer which may result in the use of skeletal muscle for energy.
It's why you see a lot of skinny marathon runners and sprinters sporting loads of muscle.
WALKING v HIIT
If you're really able to move fast and back yourself to push as hard as possible, then HIIT is for you. The results may be better.
In very recent research, HIIT was found to be superior to what's called steady state cardio, eg a long cycle or walk.
The authors concluded:
“Compared with continuous aerobic training, sprint interval training seems to result in better outcome."
But remember, if you're recovering from an injury, more than just a little bit overweight (or obese), or even in the later stage of your life, then steady state cardio is for you!
But if you're up to it - get into some HIIT training!
STEADY STATE CARDIO WORKOUTS - MORE THAN JUST THE TREADMILL
Do anything from cycling rowing, walking, stepping, or the treadmill if that interests you.
Even the cross trainer is a good one if you've had knee issues but still want to chew some calories!
HIIT WORKOUTS WITH NO FITNESS EQUIPMENT
A typical HIIT workout would be:
3 minutes of a warm up.
30 seconds of all out exercise
30-120 seconds of rest
Repeat x 3-6
Now the best thing is that you can so anything here to get through your 30 seconds.
Just make sure it's nothing like a push up or a lunge - as you will induce muscular fatigue rather then working your cardiorespiratory system.
So chose exercises like mountain climbers, sprints, skipping, stair running, burpees - anything that's going to really test you out!
I would strongly recommend sprinting in there for at least 50% of your "all out" periods, as it will really test you and help you push harder.
But just make sure when you chose your exercises, you make sure you're being honest with yourself and pushing to the limit!
CHOSING THE RIGHT CARDIO PROGRAM FOR YOU
So if you're older, injured, taking it easy, get stuck into the steady state cardio.
But if you're keen on some muscle growth, fat loss, and some serious fitness gains and heart health - then get stuck into your HIIT training.
You won't regret it!
"Stay Fit, Stay Flexed!"
REFERENCES
(1) Little PL et al. "A practical model of low-voume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms." January 25, 2010, doi:10.1113/jphysiol.2009.181743 The Journal of Physiology.
