I’ve had the steady cardio vs HIIT debate on another board, and it all came down to this: HIIT is more effective, yet also harder, so most people would rather take the easy way out (steady state cardio) and get inferior results. All rights reserved. Forgive my computer illiterate inability to post the link here…. This seems really inefficient for weight loss, aside from the fact that is stimulates more cortisol production and possibly results in a fast to slow twitch fiber transition… But you are saying since the body will have a much higher EPOC after the HIIT and this helps clients drop the weight faster. They subsequently built up to a workout of just HALF the length of the steady state group, and still beat them handily in fat loss. Check out the physiques of sprinters vs. marathoners. Further info is available on his blog from OCTOBER 19th of 2006. I will try to find it in its entirety and read it. [quote]dynamicfitness wrote: So most of your subjects would rather have a briefer more intense workout than a long lower intensity one. Now these are sprinters we are talking about. Steady-state cardio involves going at a steady pace, usually the same through the whole duration of your session. I think using bodybuilders as an example is even less appropriate than using sprinters, because these people have an inordinately high amount of muscle mass, making what they do for energy expenditure a moot point. A while ago, on another popular fitness website, Rachel Cosgrove wrote two articles that basically said “steady state cardio training is dumb.” You can read them here and here. No arguments. I have known people to take it to real extremes and go for 2 hours. Body Recomposition: Steady State and Interval Training: Part 1by Lyle McDonald.2. Thanks for that link to the study posted by alwyn cosgrove, extremely interesting. If you’re not presenting the client with a challenging stimulus which will cause adaptation (muscle gain, fat loss, better cv functioning), then what function are you serving as a trainer? For beginners, steady-state cardio is a good alternative. If you are like most bodybuilders you prefer to do the weightlifting and skip the cardio or do as little cardio as needed to keep your body fat low. It has also been reported that exercise programs utilizing intensities >85% O2 max are associated with significant increases in dropout rates and injuries (22).”. If you want high intesity cardio, I think rowing machines, stepmills, swimming, and dragging sleds are MUCH better options. Finally, steady state cardio is catabolic in part because the body is trying to make the activity more efficient. If the average Joe isn’t willing to do the hard work, then they can expect average results. In this one article i was reading (Comparison of energy expenditure elevations after submaximal and supramaximal running. Sprinters are muscular; the long-distance guys look emaciated because long-distance running is CATABOLIC. Going for an easy 20 to 40 minute jog, biking, or rowing two to three times per week is more than enough to reap the benefits. It occurs at a much higher rate after intense weight-training than after low-intensity, steady-state cardiovascular training; that's why it's important to put as much energy into your lifting sessions. Some advantages to steady-state cardio are the length of time the body is in the fat-burning zone. Sprinters are muscular; the long-distance guys look emaciated because long-distance running is CATABOLIC. Renowned fitness expert Lyle McDonald explains that steady-state cardio is “more appropriate for beginners” than HIIT. [/quote] Wow, I just fell asleep just thinking about how boring that must be. Now I know lower intensity cardio uses more fat as fuel, whereas more intense exercise relies primarily on carbs for fuel. In order to produce more power the muscle will hypertrophy. The “cardio sucks” mentality runs deep in the. My advice is to try them all and choose the ones that feel best for your body and efficiently support your fitness goals. SSSC can be effective, but if not done properly can burn up too much muscle, that’s the real problem. I agree it is very fascinating. Not in between, which is what most people consider steady state cardio. Sometimes we sprint instead though. It's also great for competitive bodybuilders whose primary concern is building as much muscle as possible. HIIT vs Steady State Cardio - Duration: 12:33. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. As well as the fact that most of them perform some sort of weight training exercise. What have you all found to be the most effective means of weight loss for your clients? I have to do steady state cardio for my sport (nordic skiing) so we run 3-6 miles a day 4x a week. Another advantage to steady-state cardio is the length of time your body is in the fat-burning zone. have low body fat levels. Mark Bell - Super Training Gym 19,201 views. On the flip side an endurance runner will have little stimulation (in comparison) of the fast twitch fibers. See more ideas about Treadmill workouts, Cardio workout, Cardio. © 2020 Bodybuilding.com. Has anyone here actually experienced the fat gain caused by SSSC, as I seem to miss it for some reason? Check out the physiques of sprinters vs. marathoners. A) SSSC, a common example is incline walking on a treadmill. But the problem with us humans is that we tend to only look at things in black and white, and never see the shades of grey where the truth really is. Steady state cardio routines, which include walking, jogging, and biking, can be used to help you lose those extra pounds of fat while stimulating muscle growth in the areas you target. This is because of the muscle the sprinters have. Multiply your HRR by 0.45 and add your resting heart rate to the result. Also any peer reviewed articles you could direct me toward comparing the different types of training styles would be great.). McDonald reasons that, depending on the intensity, "steady-state aerobics tend to burn more calories during the exercise bout than interval training." I have patella issues in my left knee, so sprinting is something I do only occasionally. Let's go back to fasted training. Long distance running, burns too much muscle, thats what it comes down to. Maybe she didnt gain fat, but she lost muscle thus increasing her fat%. Everyone is correct, however in the right circumstances. This has been proven. Many competitive bodybuilders prefer walking on a treadmill for their cardiovascular training to avoid any possible muscle loss. The most interesting study I found talked about something not adding up when measuring expired gases during interval training and the change in body composition. [quote]IQ wrote: On the flip side an endurance runner will have little stimulation (in comparison) of the fast twitch fibers. Since he already has a base strength level sufficient to perform his sport all physiological adaptations will be geared toward improving VO2 max, raising lactic threshold and improving the oxidative energy systems efficiency. Is it necessarily the cardio that's the problem, or just not strength training/metabolic interval training as much? Like you stated it is performed under parameters close to that of weight lifting and heavily involves fast twitch muscle fibers as well as slow. Why It’s Easier To Fail With old school bodybuilding Than You Might Think. It's also great for competitive bodybuilders whose primary concern is building as much muscle as possible. Some people will say HIIT is considered best for fat burning and slow steady state cardio is inferior. Anyone know of any? But i would assume the constant stress put on them when the sprinters foot strikes the ground has something to do with it. I agree with you that the activity does contribute to their look. As far as sprinting contributing to their high levels of muscle mass I can’t see any reason why it wouldn’t. This will last anywhere from 30 minutes to 1 hour. I agree it is very fascinating. We've all read a billion articles on the benefits of high intensity interval training (HIIT). If you decide to do fasted jogging for 45-90 minutes (you're also putting your muscle at risk. The article mentioned that perhaps some mechanism of lactate fermentation was not reflected in expired gases or something like that… very interesting…. I will agree that jogging is catabolic. Let’s spice this up a little. This includes … As well as the fact that most of them perform some sort of weight training exercise. Q) Do bodybuilders seem to achieve results from their SSSC? As far as the sprinter vs. marathon runner goes, yes the sprinter appears better than the long distance runner. That is the low end of your target range. Nothing changed in her diet. Another benefit is that it “teaches” the body to use fat as a fuel source. If you want to have a some muscle and low bodyfat, then your first step is to build the muscle neccessary to have a metabolism that burns fat. Less calorie incineration for you! As far as the very developed deltoids usually displayed by sprinters goes I’m not sure. Sprinting is FUN! Most of the ones that I have found seem to agree that while EPOC is elevated after more HIIT type training, the total effect is negligible and usually only as a result of exercise levels above and beyond that which your average gym goer could perform. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Q) What is both more muscular and leaner than a sprinter? Low Intensity Steady State cardio is actually a great way to burn fat if you have the time, and it can even increase the benefits of resistance training! So does anyone know of any other studies that have addressed this issue more recently? http://www.nccu.edu/campus/athletics/jstfpr03.jpg. I must admit that I’m playing devil’s advocate a little here and I will read the study when I get a minute. My ex girlfriend used to train lots of weights with me and got into very good shape. Not to mention the fact that most people will end up hurting themselves trying to sprint. The question is what do you consider steady state cardio? Assuming we’re not talking about someone who is very deconditioned or injured, why should a trainee spend a SECOND of what time they have doing a form of exercise whose benefits can be acheived in significantly less time at higher intensities? This has been proven. By doing more steady state cardio, I end up doing less strength training. There is more than one way to accomplish most tasks, I just can’t understand why some seem to be so single minded. But i would assume the constant stress put on them when the sprinters foot strikes the ground has something to do with it. Research has confirmed that it’s generally a good idea to separate your lifting and cardio sessions by at least 6 hours. Yes, I still do quite a bit of my cardio at steady state. Smaller muscles mean the blood has less far to travel to deliver oxygen to the muscles. A less productive weight-training session can impact EPOC. It's great for developing your aerobic fitness level and increasing your cardiovascular endurance. Moderate intensity/steady state cardio – the type that most people are doing when trying to lose fat – will increase cortisol levels the most. school football team ate Doritoes and a Coke for lunch, never lifted very hard, but were the biggest and fastest guys on the team. Check out the study; both the HIIT and the SSSC groups started from scratch; no one switched from one to the other, so the fat gain in the SSSC group was not caused by a change in caloric output. If you look at the whole picture and not an individual training session it makes perfect sense to train like a sprinter to have the lower body fat. However, spending an hour on the elliptical each day can be monotonous. Nobody ever got fat doing sprints. McDonald reasons that, depending on the intensity, “steady-state aerobics tend to burn more calories during the exercise bout than interval training.” A few months into it she noticed her bodyfat level was up. It seems that people are being so successful with their training these days that they can completely disregard entire training strategies. As stated before people that have more muscle mass you will burn alot more calories just as part of their BMR. It makes cardio training more enjoyable and helps to prevent plateaus. Check out the study; both the HIIT and the SSSC groups started from scratch; no one switched from one to the other, so the fat gain in the SSSC group was not caused by a change in caloric output. Steady-state cardio also boasts numerous other advantages. You’re right in that both methods can be effective. Some do monitor metabolism and have showed a much higher EPOC with interval training. Another study performed a little earlier concluded that “even after a 35-km run, which is well beyond the capacities of sedentary persons, the contribution of the postexercise increase in metabolism to weight loss is relatively minor when compared with the net energy expenditure during the run.” However most coaches seem to prefer HIIT overall so I am still curious to know why it works better and under what parameters it seems to be beneficial or should be avoided. Obese, pregnant, or elderly trainees can also benefit from doing steady-state cardio … These results may not apply to shorter and/or less intense forms of steady state cardio. Slower, steady-state cardio is great for people who may not have the endurance, speed, experience, or mobility to do HIIT cardio. This has been proven. HIIT may well burn more calories than SSSC meaning that consuming the same amount of calories would lead to possible fat gain. I think it wears on the joints and CNS and detracts from weight training. Now I’m certainly not anti HITT (it’s the form of cardio I’m using now that I’m bulking) but I realise that both forms of cardio are merely tools. I’m willing to bet that this is the story on most high school and many college programs throughout the country. If you have knee, hip, or ankle problems, the elliptical or stationary bike may be a better choice. I will try to find it in its entirety and read it. While I appreciate the studies mentioned in this post I can tell you from experience that slow steady state cardio (SSSC) is not the devil you make it out to be. For more about this, look up Lonnie Lowery’s “100 workouts to ripped city”. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Like you stated it is performed under parameters close to that of weight lifting and heavily involves fast twitch muscle fibers as well as slow. In other words, if you're unable or don't want to do HIIT cardio, your fat-loss goals are not invalid! No ideas/articles anyone has or knows of? You probably know by now that you can’t “spot reduce” (i.e., when you start losing fat, you’re going to lose it everywhere no matter what part of your body you’re working out). The activity is just intense enough to stimulate the release of cortisol, and also long enough to elevate it significantly. The bodybuilder analogy is true. If you've got an hour, try 20 … A Long distance runner doesn’t want excess bodyweight. More lean tissue means more calories burned at rest, hence, greater weight loss. The purpose of cardio in bodybuilding. The point I was trying to make was that comparing a jacked sprinter to an emaciated (in contrast) long distance runner seems to me to be comparing differences in muscle mass rather more than a body fat level comparison. The old way of doing cardio is quite effective since it keeps your heart rate at a steady level for a prolonged period of time. Q) What type of cardio seems to be favoured by bodybuilders when preparing for a contest? The 135-kJ greater EPEE for the interval treatment is of little physiological significance to the energy balance of athletes because this amount of energy is equivalent to the kilojoules in only 75 ml of orange juice. In order to produce more power the muscle will hypertrophy. Thanks to those who have responded. Many competitive bodybuilders prefer walking on a treadmill for their cardiovascular training to avoid any possible muscle loss. The intervals could be anywhere from 10 to 20 minutes. It is a great way to get your heart rate in its fat burning zone and keep it there for a certain period of time. It happens when your body works hard enough to burn fat, but not too intensely that it switches to sugar for energy. Kids NEVER willingly jog for any length of time except in gym class. For people concerned with possible injuries from the high-intensity work, note that the sprint group built up from a workout length of just FIVE MINUTES. Slower, steady-state cardio is great for people who may not have the endurance, speed, experience, or mobility to do HIIT cardio. When determining the best cardio for bodybuilding, we have to address HIIT VS steady state cardio. This in addition to the fact that excess weight is counterproductive would explain the lack of hypertrophy. Bodybuilders will use SSSC to amp up caloric burn during cutting phases in an effort to shed fat while not overstressing muscles that are getting pounded daily with high-volume weight workouts. If you participate in weekend adventure activities like hiking, cycling, or rowing, cardiovascular endurance is essential. They were broken into two groups, a high intensity intermittent training program (HIIT) and a steady state training program which they referred to as endurance training (ET). Again I think that sprints are too much to recover from and will hinder the progress of the typical bodybuilder (bodybuilder meaning a non-athlete training to improve physical appearance). This is because the HIIT workouts burned more calories and fat the rest of the day, which adds up to more calories and fat than you can burn during a single workout. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Higher intensity wins on both fronts. Journal of Sports Science, 4 pp189-99. T E S T O S T E R O N E J U N K I E. Reviews and Research. Also, I’m getting tired of the whole “sprinters are muscular so we should all sprint and we will look like them” bullshit. The initial intensity was 60% of maximal … Renowned fitness expert Lyle McDonald explains that steady-state cardio is "more appropriate for beginners" than HIIT. HIIT and steady state cardio: Which is the best cardio for bodybuilding? This suggests that, although genetics certainly play a role in who’s good at what track event, the activity itself clearly contributes to the less-muscular look of the long-distance types. SSSC that is simply walking, non-panting cardio done frequently will not have the adverse muscle burning effects. Then, either HIIT or SSSC will help burn fat, but the key is to not lose your muscle in the process. dynamicfitness wrote: 7:45. If you’re training legs hard twice a week you need all the recovery you can get. Now you have a large caloric expenditure (much higher than what you got when walking) and you're fasted – two cortisol-promoting elements. For steady-state cardio, you want your heart rate to be between 45 and 50 percent of your maximum heart rate. Target heart-rate zone for low-Intensity steady state cardio training Head Trainer at Redcon1, Joe Bennett, better known as The Hypertrophy Coach, is back today to tell us which form of cardio is best: HIIT vs. And research is skimpy in this area if Im not mistaken. Go to any playground and watch 5-year olds chasing each other around, sprinting full tilt with all they’ve got! I appreciate the input but it would be nice to see some studies done on the difference between the two. Steady State. I agree with the bang for your buck argument which is why I do intervals now but I switch to SSSC for the same reason as the bodybuilders do. Find the high end of the range by changing the multiplier to 0.50. Thus, your weight training must always be your main form of exercise. Not to mention sprinting is more fun and less time consuming. If you're new to the fitness world and aren't sure which cardio style is best, spending 45 minutes on the stationary bike is probably a better starting choice than all-out sprinting. Moderate-intensity work on an elliptical burns about 10 calories per minute. Just my thoughts on the subject. HIIT is extremely effective for athletes and weightloss as well as maintaining cardiovascular fitness whilst not hindering muscle growth (though a walk never hurt anyone). The fat-burning zone occurs when you work at roughly 65 percent of your maximum heart rate. This in addition to the fact that excess weight is counterproductive would explain the lack of hypertrophy. Here are a few examples: If you've got 30 minutes to do cardio, try 10 minutes of HIIT followed by 20 minutes of SSC. However, when exercise for weight loss is utilized, the EPEE would have a cumulative effect when the exercise is undertaken regularly. This means that you could lift weights in the morning, and do cardio at night. Obese, pregnant, or elderly trainees can also benefit from doing steady-state cardio instead of HIIT. Alwyn Cosgrove cited a study earlier this week on this very topic. It has helped some but im still not entirely clear on the issue. There is more than one way to accomplish most tasks, I just can’t understand why some seem to be so single minded.[/quote]. Check out the physiques of sprinters vs. marathoners. I agree with you that the activity does contribute to their look. How many hours should you wait to do cardio after lifting weights? So, if you choose steady-state for your cardio training, you can still burn significant calories. Just go to alwnycosgrove.com, click on the blog, and scroll down to TUESDAY MARCH 6th. Steady state means that you walk, jog, run, bike, or use a cardio machine for a specified period of time (usually 30 to 90 minutes), and you work out at an even pace. The point I was trying to make was that comparing a jacked sprinter to an emaciated (in contrast) long distance runner seems to me to be comparing differences in muscle mass rather more than a body fat level comparison. I’m not totally high intesity cardio for bodybuilding, but sprinting is just too much for most people IMO. I do think however, that this is due more to the fact that they both train specifically for their sport. The most common reason people give for not exercising is lack of time. We can generally perform cardio in two ways: 1.Low-intensity steady state (LISS) – this is where you elevate your heart rate moderately (120-140 beats per minute) and keep it there for an extended period (20-60+ minutes). As you’ll see, the results of the study are pretty interesting: 20 minute interval sessions over 15 weeks caused fat loss; steady state cardio for 40 minutes bouts over the same 15-week period caused fat GAIN (!). Fasted, vs Steady State vs HIIT - Duration: 7:45. bios3training 9,043 views. Sprint-workouts cause another metabolic kick through EPOC, which is minimal with steady-state cardio. Weight control wise sprinting works better than steady-state work because it helps BUILD muscle, whereas steady-state cardio does the opposite. Low Intensity Steady State cardio has long been the preferred form of cardio for fat loss within the bodybuilding community; visions of greats such as Ronnie Coleman and Kai Greene pounding away on the pavement or stairmaster immediately spring to mind. As a sometime Olympic-dist. HIIT is very effective, probably the most effective. Q) Is it therefore possible that SSSC is an effective way to lose fat when combined with a good diet? As far as sprinting contributing to their high levels of muscle mass I can’t see any reason why it wouldn’t. Having a better performing cardiovascular system, more muscle cell mitochondria, and more efficient lactate cycling can only improve your performance in the gym. Forgive the lengthy post; I find this stuff geekishly fascinating…. Obi Obadike, M.S., is a celebrity trainer and fitness author who holds a Master of Science degree from the University of Phoenix (Phoenix, Arizona). Name: Obi Obadike Website: www.obiobadike.com. Let’s take the marathon runner vs. sprinter analogy to it’s logical conclusion shall we? This usually occurs around 65 percent of one’s max heart rate. I have a professor who believes that for the average person, steady state cardio is better. However, just like another poster mentioned about sprinters, they are amazing athletes and are naturally blessed with a superior body. “Notwithstanding the higher EPEE [excess postexercise energy expenditure] for supramaximal interval running compared with submaximal continuous running, the major contribution of both to weight loss is therefore via the energy expended during the actual exercise. Often, people find training on the treadmill or stairmill to be tough on their joints. Performing steady-state cardio helps add more capillaries to the muscle tissue than lifting alone. Ketogenic Diet: Your Complete Meal Plan and Supplement Guide. triathlete, I’ve done a lot of SSSC in the past and I don’t “make it out to be the devil;” I just believe that for the purposes of the average trainee you get far more bang for your buck working at higher intensities…that goes for cardio AND weights, naturally. Fasted, Moderately Intense, Steady State Cardio. May 18, 2017 - Explore Ashley Nicole's board "Steady State Cardio", followed by 195 people on Pinterest. I like to switch between HIIT training and steady-state for my cardio workouts. long distance runner: http://www.T-Nation.com/img/photos/06-070-feature/image015.jpg, sprinter: More on the topic of possible injury: as others have stated on this thread, you’ve got to build up to the higher intensities, and all-out running may not be a safe choice for some clients. It seems that people are being so successful with their training these days that they can completely disregard entire training strategies.[/quote]. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://www.livestrong.com/article/539508-60-minutes-steady-cardio-vs-20-minutes-intervals/#ixzz2M8BQqv86. Sprinting is often overlooked for jogging yet the benefits of sprints for a bodybuilding can far outweigh jogging. References Williams, L.D., and A.R., Morton (1986), Changes in selected cardiorespiratory responses to exercise and in body composition following a 12-week aerobic dance programme. If you do steady-state cardio before you lift, you won't have the energy to work as hard as you can. The benefits of steady-state cardio are functional and translate to real life. Steady-state cardio also boasts numerous other advantages. Since he already has a base strength level sufficient to perform his sport all physiological adaptations will be geared toward improving VO2 max, raising lactic threshold and improving the oxidative energy systems efficiency. I am curious what those of you who work as trainers have found to be true. It also makes intuitive sense that sprinting would help bulk you up, given its similarity in work/rest ratio, effort level, and intensity to weight training, the most anabolic activity of all. Some seem to talk as if sprinting were the only form of HIIT, and it isn’t. The original Tabata protocol was designed for a stationary bike, not for front squats, remember that. Even though the slow-and-steady cardio programs burned more total calories and fat during the actual workout, the HIIT programs somehow led to greater total fat loss. Do at least 20 minutes of steady-state cardio after your intervals. Sprinters are muscular; the long-distance guys look emaciated because long-distance running is CATABOLIC. But let’s face it, anyone with common sense should be able to work out whether they need to drop calories if they are trying to lose fat. Switching gears, we are talking about people that are in the top 1% of humans in regard to their muscle mass and symmetry, hardly the average person, and yes sssc does work for these genetic freaks but that is hardly applicable to the general population. She did some interval work, but mainly steady state. 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