Steady state cardio is dead

 

We have been trained over the last few years that cardio is king if we want to lose weight and reduce fat.  The last few years we have really been looking at this in the fitness industry and realized this is not the truth. The majority of people do not like working out and when they think of working out they think of logging miles and miles on the treadmill, elliptical or bike.  We have now found the benefits of HITT training in the last decade or so.  For those of you who don't know what HITT training is it is a interval training technique in which you will run/walk at an intense pace for an allotted time and then will take your pace to a slower more leisure pace.  You will do this for a total of 30-40 minutes typically.  With the new research of the benefits of HITT training we also have 4 minute tabata training.  Which is a more intense method of high intensity interval training.

With all the benefits of interval training vs. steady state the clear winner as of late is interval training.  Even those who train for marathons and triathlons take advantage of interval training.  Professional athletes do interval training in their respected sport.  When given an interval workout most people find it more enjoyable, yes harder but they are not as bored doing the workout.  They are constantly changing their speeds and or incline levels which makes one focus more on the task at hand.  The treadmill is not the only place you can perform HITT training lifting weights is also a strategy used by most trainers.

When doing cardio you can utilize HITT training not only on the basic treadmill but also in the weight room.  There is a huge trend right now on weight training as your cardio.  That might sound a little odd to some but this is very popular amongst most trainers.  I will let you in on a little secret most trainers hate doing cardio.  I personally do 1-2 cardio days a week (usually one) and lift intensely the other days to really keep my heart rate up.  The best way to get cardio benefits when lifting weights are taking minimal breaks in between sets.  You can do this with both lifting exercises and body weight activities.  CrossFit has been using this method to build cardio stamina and are seeing results.

Read on if you want free cardio workouts you can do to ramp up your cardio without logging 6 miles on the treadmill at the same pace the entire hour your on there.

Cardio Workouts

1. Interval Training on the treadmill: 

5 Minute warm-up (walking or slow jog pace)

2 Minute Fast Jog Pace - 4.5-6.5 mph (depending on your level of fitness)

1 Minute Run Pace- 6-9 mph (depending on your level of fitness)

30 Sec. Spring- 7-12 mph (depending on your level of fitness)

1-2 Minute Recover pace

**Repeat the above workout starting from the fast jog pace 4-6 times depending on how long you have to workout for.

2. Hill Training on the treadmill: 

5 Minute warm-up pace (walk or slow jog) Incline at 2%

2 Minutes- Incline at 3% - Fast Jog Pace

1 Minute- Incline at 5%- Slow Jog Pace

1 Minute- Incline at 7%- Run

2 Minutes- Incline at 9%- Walk Pace

2 Minutes- Incline at 11%- Slow Jog

2 Minutes- Incline at 9%- Walk Pace

1 Minute- Incline at 7% Run

1 Minute- Incline at 5%- Slow Jog Pace

2 Minutes- Incline at 3%- Fast Jog Pace

1 Minute- Incline at 1%- Sprint

*Repeat 2x from start (Minus the warm-up) for a 30 minute workout

3. Lifting Cardio Workout

Circuit 1

1. Goblet Squats 3 x 10
2. Jump Squats 3 x 15

Circuit 2

1. Pushups 3 x 10
2. Up/Down Planks 3 x 10

Circuit 3

1. Walking Lunges w/shoulder Press 3 x 10
2. Split Jump Lunges 3 x 10

Circuit 4

1. Curtsey Lunges w/bicep curls 3 x 10
2. Side lunge to single leg jump 3 x 10

5 Minute Finisher 

Perform as many times as you can in 5 minutes below exercises

• Burpees - 10 reps
• Skater Lunges- 10 reps (each side)
• Lateral Mountain Climbers- 15 reps
• Ski Jumps- 20 reps

4. Tabata Workout 

You will perform 20 seconds of an exercise then rest 10 seconds & repeat each exercise 4 times.

• Air Jacks (You perform a jumping jack as you jump into the air then land & jump back up to another jumping jack)  Modifications: Regular jumping jack   Low Impact: Jumping jack arms as you step your foot out to side, alt. sides
  
• Mountain Climbers 

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First Name * Email *   In good health, Andrea SaFire Training

Calling all ladies: Pick up the heavy weights

I do hear from time to time women telling me they do not want to lift heavy weights because they do not want to get "big."  This comes from women of all ages ranging from high school females to women in their 60's.  They don't want to have huge muscles, I get it I don't want to look like a guy myself.  As women though we lack the testosterone that males have making it very difficult for us to bulk up.  Instead we have many other health benefits we gain from lifting the heavier weights.  Below are some of the top reasons you should pick up the heavier weights.

Reasons to pick up the big weights: 

1. You will burn more calories: For every pound of muscle your body burns an additional 50 calories at rest.  The more muscle you have the more calories you burn.  Don't focus on how many calories you are burning during the actually lifting session.  You want to focus on all the benefits you are getting after your workout is complete.

2. You will tone up:  The number one goal I hear now is I want to tone up.  The best way to tone up is lifting weights.  You don't want to lift the 3-5lb weights either (unless you have health issues or are pregnant)  The general rule to follow is the last few reps you should be able to feel the burn.  If your breezing through 10-12 reps and not feeling anything it is time to pick up the heavier weights.

3. Lose belly fat: The more calories your burning equals the less fat your storing.  Which women tend to store especially as we age is around our middle & tush.  Lifting will help burn those extra calories which equals to a tighter & more defined mid-section.

4. Boost your metabolism: Moving your body and staying active helps keep that car burning up the fuel.  In this case the car is you and the fuel is fat.  So the more your moving and being active the more your keeping your fire (metabolism) burning!

5. You will lose overall inches: Women who are lifting weights tend to have smaller measurements overall.  It does not lead to bigger arms or legs which most women are afraid of instead you start to slims down in the "trouble" area.  The new muscles shape those hard to tone areas to be more firm and get rid of the dreaded "bat wings" or "saddlebags."

6. Reduce your risk for various diseases: Weight lifting protects against heart disease, diabetes, metabolic syndrome.  New studies point to the prevention of metabolic syndrome due to increasing muscle mass & strength.

7. You will blast calories: If you have lifted heavy weights you will notice you will get out of breathe. It takes effort to lift larger weights as your utilizing and recruiting various muscles to help you lift your ideal weights.  If you really want to blast calories adding a tabata lifting routine to your workouts will help raise your heart rate & you will get a muscle burn all at the same time.

8. It's good for your bones: Lifting weights has been proven to help prevent osteoporosis and fractures that occur after a fall.  No matter your age strong bones are a plus as we age we need to make sure those bones stay strong by incorporating strength exercises into your daily routine you are doing just that.  It is never to late to start an exercise program.


As always check out www.safiretraining.com for more fitness related topics & information.  If you liked what you read feel free to share it with your friends via the links below.


In Good Health,
 Andrea