Confusion Over Cardio
The many exercise options for conditioning the cardiovascular system causes frequent debates about which exercises are better than others.
This argument goes into discussion of steady state cardio versus high intensity interval training, as many fitness experts have biases for either depending on their preference.
The back and forth over both types of training can leave many confused on what program to start and whether or not they’re wasting their time.
In regards to bodybuilding, cardio should never become excessive to the point where there is a loss of muscle. In other athletic pursuits, lean body mass preservation may not be a priority over performance (i.e. marathon running).
The training methods of both steady state and HIIT can meet the objective of keeping lean muscle but each have benefits of their own.
Timing is extremely important when choosing one over the other, since you want your training to be efficient and to reach your goal in the shortest amount of time possible.
How & When to Use Steady State Cardio
Cardiovascular exercise is an important factor for fat loss, but the two different types serve their purpose.
Steady state cardio differs from HIIT in that low intensity targets fat and high intensity exercise targets glycogen and/or carbs.
It’s much easier to recover from steady state cardio than high intensity, which benefits those that are doing heavy resistance training combined with their cardio sessions.
The workload from lifting requires time for recovery and HIIT can make those periods longer than normal. To prevent compromising your weight training you would need to minimize the amount of HIIT sessions performed each week.
Another benefit to steady state is that it increases the body’s capacity to mobilize and use fat fuel.
Performing HIIT exercises before you’re capable of mobilizing fat would not be optimal, since you would be targeting your glycogen stores rather than your fat stores.
The reason for this is that the steady state cardio activates the ampK system and high intensity exercises activates the mTOR system. When the latter is activated this does great for muscle hypertrophy but fat burning becomes a second priority.
People that are overweight with a BMI >25 would benefit starting with steady state for cardiovascular training, since fat loss would be optimized while building muscle definition from weight training.
Individuals with BMI < 25 most likely have an easier time mobilizing fat and would benefit from occasional HIIT sessions throughout the week when cutting (see How to Effectively Perform HIIT Cardio).
How to Perform Steady State Cardio
To start steady cardio you should begin slowly with a gradual increase in frequency each week. Steady state exercise would be walking either outdoors or treadmill at a fixed pace.
While walking about throughout the day you can track your steps in addition to your cardio sessions using your Health app on your iPhone or a fitness tracker. Try to aim for 8,000 steps initially, eventually building up to around 13,000 steps per day.
You also want to optimize your steady state cardio by progressing the intensity gradually. The treadmill can inclined by up to 15 degrees, which will improve your VO2 max and elicit the maximum amount of fat burn during your session.
The Wrap Up
Both steady state cardio and high intensity interval training has their place when it comes to conditioning the body for fat loss and muscle preservation. HIIT cardio serves to burn a lot of calories in the form of carbohydrates, but it would be optimal to take advantage of steady state cardio to mobilize fat stores first (especially if fat loss has been difficult in the past). Focus on gradually increasing your walking with each passing week and improve with intensity to see great results in combination with your diet.
