Continuous Cardio compared to high intensity interval training let's look at the pros and cons.
Let's start with continuous cardio. This is any form of
cardiovascular activity that is performed for at least 20 minutes or longer.
Continuous cardio is performed at low to moderate intensity for 20 plus
minutes. This can be anything from walking around the block, or using the
elliptical, to running a half or full marathon.
The Pros:
This is ideal for those just starting a weight training and
cardiovascular exercise program. I would recommend leaning towards starting
with continuous cardio to allow yourself time to build up endurance before
performing any high intensity interval training. And because it has a
lower impact on joints and tendons, this can be done daily.
The Cons:
Cardiovascular activity places continuous stress on the body
and up to a certain point, this stress is actually good for you. However, excessive
amounts of cardio keep your body in this "stressed-out" state for too long, and
can slow down the fat burning process, as well as promote the breakdown of your
muscle tissue. Daily long distance running is a great example of this and is
not good over a long consistent period of time.
High Intensity Interval Training
Let's talk about high intensity interval training (HIIT for
short). This is a short burst of intense, all-out effort activity, followed by
a short rest. Interval training should not extend beyond 20 minutes as it can
start to work against your fat burning and muscle building progress. HIIT has
great versatility and can be performed while walking, on a bicycle, or outdoors
in nature. You have many options.
The Pros:
Only requires 10 to 20 minutes of physical activity, yeah,
that's right and that's why I love it. This activity also promotes muscle
building because you are performing the specific exercise for a short period of
time.
The fat burning benefits are tremendous. Let me
introduce you to "EPOC", or Excess Post Exercise Oxygen Consumption.
This means that even after your workout is over, your body is still burning calories
while you go about the rest of your day. And, there's another added benefit,
your resting metabolism starts to increase and you become more efficient at
burning fat for fuel instead of storing it.
The Cons:
It requires an "all out" effort every time you do it. You
may be working out for a shorter time period, but these intervals are hard and
not for the meek. This is everything you got, 110%, and you should almost want
to cry and your heart is pumping to the point where you almost can't breathe.
To gain the benefit here, you can't cheat and go 80-90% of your maximum you just
won't get the same benefit. You have to push your body to the limit which is
90% of your HR Max, or don't bother and stick with continuous cardio.
HIIT should only be used, at the maximum, every other
day or 3 times a week. Generally 2-3 times a week will get the fat burning job
done.
The Outcome
Rather than stick to just one cardio routine, you could mix
it up with a few high intensity interval sprints and then a 3-5 mile run on a
day that you have a little extra energy. This usually works out to about two
HIIT sessions a week in the form of interval sprints, and one continuous cardio
session. Some weeks you'll be able to do more, and some weeks less, that's okay.
It will all depend on how you're feeling and recovering from your workouts.
Remember, it important to keep your body moving and breaking
a sweat daily. What you are doing is telling your brain and body not to store
fat but rather burn it. Add in those HIIT workouts and you will have no problem
reaching your weight loss goals.
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