Best way to get ready for the summer? Doing High Intensity Interval training.
HIIT vs. Steady State Cardio
As we approach Memorial day weekend and the start of summer is just before us, there are a few things to keep in mind:
It takes 4 weeks for you to start seeing and feeling a change in your body. 8 weeks for others to notice. My point? Consistency is key.
This means we must continue to bust our butts in the gym while also incorporating effective cardio programs on our own. So I'm sure you've all heard the buzz everywhere you go about HIIT. What is HIIT? What is the difference compared to steady state cardio? And is it that much better for you?
Let's start with some basic descriptions.
Steady State Cardio - The type of cardio everyone does at the gym. Steady state cardio has been the most popular form of cardio for many years. Traditional guidelines suggest people exercise for 20-45 minutes of continuous activity 3x a week.
You see the average woman performing this while riding the bike or elliptical reading US weekly.
The big question is: is she helping herself at all?
The answer is yes, she is burning calories. But there are a few things one should consider about slow steady state cardio and why interval training is worth so much more of your time and energy:
The body adapts very quickly to workouts; you burn less and less calories doing the same amount of work as you progress. This is called efficiency. And the body becomes very good at adapting to any stressors we put on it. Steady state cardio burns calories only during the workout, with little to no metabolic boost post-workout. The only exception is marathon runners: they should continue to do their long distance runs because that is their sport! However, if your main goal is weight loss and to stay in shape, (lets face it, we all just want to look good naked, right? Or is that just me?) Follow these guidelines below.
Interval training -The type of cardio almost no one does at the gym.
Defined as anaerobic, interval training is various forms of cardio, with short high intensity bouts of exercises followed by rest periods.
Facts about interval training:
Interval training will not compromise lean body mass. Research shows fat loss is significant when compared to steady state. It is not boring. The time spent doing it is less. · Studies show when doing intervals one will lose more fat compared to one who is performing steady state cardio.
*Strictly speaking, the terms "aerobic" and "anaerobic" refer to the presence and absence of oxygen. Aerobic means with oxygen. Anaerobic means without.
Take home points:
If you can't spend 45 minutes on the treadmill, you don't have to! Shorter bouts of exercise is proven to be better for us. Remember, burning calories should not be the primary goal and focus when working out.
Contact me for help with designing an interval workout for yourself. Summer 2013- here we come!
HIIT vs. Steady State Cardio
As we approach Memorial day weekend and the start of summer is just before us, there are a few things to keep in mind:
It takes 4 weeks for you to start seeing and feeling a change in your body. 8 weeks for others to notice. My point? Consistency is key.
This means we must continue to bust our butts in the gym while also incorporating effective cardio programs on our own. So I'm sure you've all heard the buzz everywhere you go about HIIT. What is HIIT? What is the difference compared to steady state cardio? And is it that much better for you?
Let's start with some basic descriptions.
Steady State Cardio - The type of cardio everyone does at the gym. Steady state cardio has been the most popular form of cardio for many years. Traditional guidelines suggest people exercise for 20-45 minutes of continuous activity 3x a week.
You see the average woman performing this while riding the bike or elliptical reading US weekly.
The big question is: is she helping herself at all?
The answer is yes, she is burning calories. But there are a few things one should consider about slow steady state cardio and why interval training is worth so much more of your time and energy:
The body adapts very quickly to workouts; you burn less and less calories doing the same amount of work as you progress. This is called efficiency. And the body becomes very good at adapting to any stressors we put on it. Steady state cardio burns calories only during the workout, with little to no metabolic boost post-workout. The only exception is marathon runners: they should continue to do their long distance runs because that is their sport! However, if your main goal is weight loss and to stay in shape, (lets face it, we all just want to look good naked, right? Or is that just me?) Follow these guidelines below.
Interval training -The type of cardio almost no one does at the gym.
Defined as anaerobic, interval training is various forms of cardio, with short high intensity bouts of exercises followed by rest periods.
Facts about interval training:
Interval training will not compromise lean body mass. Research shows fat loss is significant when compared to steady state. It is not boring. The time spent doing it is less. · Studies show when doing intervals one will lose more fat compared to one who is performing steady state cardio.
*Strictly speaking, the terms "aerobic" and "anaerobic" refer to the presence and absence of oxygen. Aerobic means with oxygen. Anaerobic means without.
Take home points:
If you can't spend 45 minutes on the treadmill, you don't have to! Shorter bouts of exercise is proven to be better for us. Remember, burning calories should not be the primary goal and focus when working out.
Contact me for help with designing an interval workout for yourself. Summer 2013- here we come!