For several decades now you’ve been told that if you want to lose weight fast you need to do Long Term Cardio, at least half and hour to an hour of either jogging, running, biking or just plain old calisthenics, three to five times a week. You have to get your heart rare into your target zone and maintain it for the duration.
Guess what? It doesn’t work as promised. Oh, you’ll lose weight, just not as fast as you’ve been lead to believe.
Should you stop doing Long Term Cardio?
No, Long Term Cardio has its place in any Fitness Routine. Just don’t use it as your primary means of fat loss.
Benefits Of Long Term Cardio
Improves Heart And Lung Function
Long Term cardio by its very nature is intended to increase your heart and lungs ability to take in more air and deliver it to your muscles.
Burns Fat
Long Term Cardio does in fact burn fat, just not as much or as fast as you’ve been lead to believe.
Helps Maintain Body Weight
Whether going for a run or a bike ride in the park Long Term Cardio is a fun way to stay in shape.
Improves Stamina and Endurance
Long Term Cardio increases both your endurance and stamina, the more you do, the more you can do.
So as you can see Long Term Cardio can and should have its place in your Fitness Regimen, just not as your Primary Fat Burning Tool.
Now let’s look at High Intensity Interval Training.
Benefits Of High Intensity Interval Training (HIIT)
More Efficient
You can burn fat in as little as four minutes a day with High Intensity Interval Training (HIIT) and you never need to do more than 16 minutes a day.
Burn More Fat
The intense exertion of High Intensity Interval Training (HIIT) kicks your body’s repair cycle into over drive. Not only do you burn more fat during HIIT Workouts, you also burn fat for up to 24 hours after your workout.
Dramatically Improves Heart And Lung Function
HIIT pushes your body into the anaerobic zone, that place where your breath comes in ragged gasps and it feels like our heart is trying to burst out of your chest. The result of your heart pounding exertion is a stronger heart and more efficient lungs..
No Equipment Necessary
You can do HIIT on a bicycle or with a rowing machine but you don’t need any equipment. You can do wind sprints, run as hard as you can until you’re winded, rest, then do it again. You could also do Mountain Climbers*, body weight squats, alternating lunges or even jumping as high as you can will work.
Lose Weight, Build Muscle
Trying to lose weight without also losing lean muscle mass can seem like a losing proposition. In many cases the weight lost doing Long
Term Cardio can be ten to twenty percent muscle loss. The exertion from HIIT forces your body to build muscle while burning fat.
Boosts Your Metabolism
When your body is burning fat long hours after your HIIT workout it’s also busy producing Human Growth Hormone (HGH). You get a win/win, HGH increases calorie burning and slows down the aging process, you both look and feel younger.
Can Be Done Anywhere
You don’t need any special place for your HIIT workouts. You could do burpees* or Mountain Climbers* in the kitchen while fixing dinner if you wanted.
Increases Your Fitness Level
You’re not going to have the time or energy the talk with a friend or read a book when doing HIIT, the short but intense bursts of exercise requires your full attention. The benefit is you’re done working out fast , you don’t have time to get bored. You may grunt and groan but one look in the mirror will show you it’s worth every drop of sweat.
Sample High Intensity Interval Training Workouts
Before attempting these or any new workouts check with your doctor first.
Bicycle HIIT Workout
Ride your bike for five minutes or so to get warmed up, once your legs are warmed up push as hard as you can until you’re gasping for air. Slow down or coast, don’t stop, until you’re breathing normally again, now push until you are gasping again. Repeat for about sixteen total minutes. You’re done.
Running HIIT Workout
Jog for a few minutes until you’re warmed up, run hard until your heart feels like it’s trying to come out of your chest and you’re gasping for breath. Walk or jog slowly until you can breathe again, now run hard until you’re out of breath again, walk or jog it off. Repeat for a total of sixteen minutes, finished.
Calisthenics HIIT Workout
Warm up by doing ten body weight squats and twenty Jumping Jacks.
Do Mountain Climbers* until you’re out of breath, if you can do a full minute you’re doing good. Catch your breath, do full body extensions* until you can’t breathe, try to go for a minute, catch your breath. Now do burpees* for as long as you can, catch your breath. Repeat until sixteen minutes are up.
*Mountain Climbers
To do a Mountain Climber assume the Push-up starting position, keep your abs tight, bring one knee up to your chest and put your foot back in place, repeat with other knee. For a change of pace you can do Cross Climbers, same exercise but bring your knee to the opposite side of your chest.
*Full Body Extensions
Full Body Extensions are a great non-impact replacement for jumping.
Stand with your feet shoulder width apart, squat down swinging your arms behind you at your sides, explode up swinging your arms above your head and going up on your toes.
Stand with your feet shoulder width apart, squat down and put your hands on the floor, thrust your feet back so you’re in the push-up starting position, bring your feet back in and stand up and jump. For added challenge you can add a push-up while you’re in the position.
Stay Fit,
Michael Cole