Rethinking Cardio: New Research and Conventional Wisdom

The Old and The New
Steady state cardio is what we consider 'normal' cardio, the long, boring and monotonous methods that dedicated bodybuilders and models endure until their skin sticks to clearly defined muscles.
High intensity interval training is the new, exciting and fun way to do cardio. The idea of getting more for less is always appealing and HIIT has been said by some to be 9 times as effective as steady state training.

Is steady State Cardio Redundant?
Many have declared that steady state cardio is 'dead' as it has been rendered redundant by the popular HIIT method but before we put the nail in the coffin, let's review the strengths and weaknesses of steady state cardio
Pros

1. It is easy
2. It can be performed many times per week without muscular fatigue
3. It doesn't interfere with training to significant degree
4. It burns a satisfactory amount of calories

Cons

1. It can be boring
2. It can be monotonous
3. It doesn't raise the metabolic rate significantly

As you can see, there are drawbacks to steady state cardio but it is not without it's merits. Let's review high intensity interval training's strengths and weaknesses
Pros

1. It isn't boring or monotonous
2. It raises the metabolic rate significantly after exercise
3. It burns a satisfactory amount of calories

Cons

1. It may interfere with resistance training
2. It can not be performed daily without issue
3. It is intense and therefore requires more recovery time

It becomes obvious that not only are neither of these methods perfect, they are lacking the strengths of the other method and furthermore by choosing only one method you lose all of the benefits of the other.

Combining Steady State and HIIT
The strengths of HIIT are similar to those of weight training on the metabolic systems in that they both train the anaerobic system in action and the aerobic system in recovery. As HIIT and resistance training are both similar and fairly intense, it isn't wise to combine a full weight training programme with HIIT as it takes it's toll on recovery reserves and increases the likelihood of overtraining.

• Those who do not engage in resistance training are more likely to enjoy the benefits of HIIT without the adverse effects as they have only one stressor to recover from.
• Those who engage in resistance training up to 3 times per week may be able to use HIIT but should not use it excessively.
• Those training 4 or more times per week will find HIIT compromises recovery unless the work capacity is developed to a very high level.

The benefit of steady state cardio is that it burns calories without causing as much stress to the body, this allows higher frequency and integration with resistance training.

• If you train up to 4 times per week it is still possible to engage in steady state cardio 5-6 times per week without significantly compromising results.
• Steady state cardio is suitable for most people including those who are new to exercise

It is beneficial to view HIIT in a similar light to resistance training because they are both relatively high intensity activities, intense exercise benefits the body in many ways but also requires proper recovery.

Troubleshooting Cardio
I have been asked numerous questions from those new to cardio or those who are not getting the results that they should be, here are some of the most common questions, asked and answered.

My muscles ache after steady state cardio, is this normal?
If you are untrained or have just started a new cardio regime, this is perfectly normal, you should lower the frequency slightly and work up to the desired frequency. The soreness will diminish as your muscles become accustomed to the exercise.

I do cardio everyday but I'm not losing weight!
You should be eating at or below your total daily energy expenditure, keep a detailed food diary to ensure that you are fully adhering to calorie guidelines.

When I do cardio everyday, I always get sick, is there something wrong with me?
No, this is actually quite common. If you are new to exercise or not allowing time for recovery then the stress that would normally force beneficial adaptations instead causes you to become weaker and if left unchecked can eventually cause sickness.

I train regularly but find steady state cardio boring, should I use HIIT?
If you are able to recover from HIIT then it may be a viable option but in this day and age cardio needn't be boring, you can watch tv, read, talk to friends or even use a laptop on some newer machinery. Laptops with built in televisions and computers exist now to make the experience more enjoyable but your experience in cardio is limited only to your creativity.

My trainer says steady state cardio causes muscle loss, is this true?
There is a grain of truth to this, steady state cardio doesn't have a significant muscle preserving effect and contributes to weight loss so it can cause protein loss just like some forms of dieting. If combined with resistance training and proper diet, steady state cardio is unlikely to cause significant muscle loss.
Hopefully this article brings about some balance to the 'steady state versus high intensity interval training' argument. It's not about which is method is better, it's about results so re-think your cardio routine today.

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