Not getting the weight-loss or muscle gain results you want, it could be the cardio your doing!!!
WHAT IS STEADY STATE CARDIO
Steady state cardio is simply a cardio workout that is a medium paced continuous, steady effort, as opposed to an interval cardio workout where you vary your energy output. Any cardiovascular/aerobic activity that is sustained for an extended time. EX; stair master, elliptical, running...
Steady State Cardiovascular Training Increases Cortisol Production
Steady state cardio elevates cortisol (stress hormone) levels in your body for prolonged periods of time. It’s not that training in general does not increase cortisol levels; it does. However, prolonged cardiovascular sessions elevate cortisol for far longer periods of time than shorter, more intense training. This result makes it easier to overload the adrenal glands, stress out the body, and increase body fat.
WHAT HAPPENS WHEN CORTISOL IS TOO HIGH
When the adrenal glands become overloaded, there is an immediate biochemical response that causes a decrease in insulin sensitivity. This response is hardwired in human physiology. Increased insulin resistance leads to a tendency to hold body fat around the belly area. It creates cravings for carbohydrate-rich foods because of a drop in ability to deliver energy from food. Its also muscle wasting.
Steady State Cardio Is Catabolic
Catabolism is the wasting of muscle tissue. Prolonged cardiovascular exposure causes muscle tissue breakdown for two reasons. As mentioned in previous point, it decreases insulin sensitivity, which has the result of decreasing muscle mass. However, long periods of exercise also force the body to lose mass as a way of making the body more efficient.
If you want to be lean, you need to keep your body in an anabolic (muscle building) state. Use 75% of your training time to strength train. Use about 25% of your training time to do some high intensity interval training (HIIT) , and your abs will thank you by showing up. Also getting your complete sources of protein throughout the day to stay in an anobolic state as much as you can throughout the day. Check out my blog Here on catobolic/anobolic state and burning fat the best way possible. If you train legs today for instance and then go do 30 min steady state cardio on the stair master you will interfier with muscle growth on the muscles you just trained for an hour or so!!!
Injuries and Sustained Cardio
Repetitive stress in the same movement pattern causes micro-trauma to an area. Cumulative micro-trauma eventually leads to macro-trauma. Prolonged cardiovascular training makes your body more injury-prone because of its repetitive movement. You can burn just as many calories, lose more body fat, and improve your structural balance performing strength training exercise in a circuit training format; circuit training is done by performing one exercise after another (in a circuit ending at same workout your started on. Plus more muscle burns more calories!!!!
Steady state Cardio for Fat Loss Is Time Consuming
A shorter interval workout – a workout in which you change the speed and intensity of the exercise – will create more fat burning potential than a prolonged, low-level training session. Like HIIT CARDIO-are considered one of the most effective workouts for burning the most calories in the least amount of time. HIIT-High Intensity Interval Training, uses intervals of high and medium intensity exercises so your muscles demand more oxygen, which maximizes calorie burn, by optimizing your oxygen intake you preserve muscle, build lean muscle mass and burn more calories during and after working out! Benefits of HIIT, quick but highly effective, burn more calories and fat than traditional cardio for a full 24 hours by putting your body into “afterburn" where it requires more oxygen (and more calories)for recovery, can be done at home or anywhere without any equipment, no skinny-fat syndrome HIIT workouts preserve muscle while burning fat to give you the best results possible. muscle gain fat loss. HIIT will not interfere with muscle growth if done after your strength training. HIIT conditioning should have 6-10 different workouts, OR could be 1 workout all out for 30 sec/rest 40-60 sec x 5-10 rounds, lasting 20 min or less.
SO WHAT IS THE BEST CARDIO TO DO
Use longer, low-intensity steady state- LISS-About 45 to 60 minutes of LISS can help the body become conditioned over time to use fat as a fuel source better at your next workout, It’s also a low-impact way to work your ligaments, tendons, joints, and muscles in preparation for when you want to crank up the intensity. That’s especially great if you’re just starting an exercise program and aren’t ready to go all-out with something like HIIT. LISS(a relaxing pace at which you can sustain a conversation) for 45-60 minutes like a nice walk, or high-intensity work lasting 15-20 minutes or less. BUT if you are a runner and you like running, then run, do what cardio best suits you and that you will stick to, because nothing will work unless you do!! BUT if you only do steady state cardio and no strength or HIIT training you will just be a smaller version of yourself now, no muscle gain, no abs, you will have skinny fat syndrome-if you look slim and fit dressed but not so great naked then you are probably skinny fat. Unfortunately, depending on your body shape, your upper arms, upper legs or tummy area is as flabby with skinny fat syndrome. So throw some circuit strength training, and HIIT in with your steady state cardio. If you do steady state stick to 20 min or less at 20 min there is minimum damage to muscle or muscle loss. Do your steady state before your strength training if you like steady state. Combine HIIT and steady state throughout the week maybe 2 HIIT days and 1 steady state to mix it up. Steady state cycling has been shown to be one of the only steady state cardio that don't interfere with muscle growth, so get on a stationary bike at the gym or go for a bike ride with your family for steady state.
I hope this has helped you figure out what cardio is best for your goals!! If you have any questions please email me !! As always consult your doctor before starting a workout program. If you would like me to write you a program just click here and I can get you all set up. Check out my instagram and facebook for more tips and workouts!!
Thank you as always for supporting me, if you like this blog please share It on your social media!!!