Over the next week or so we’re going to be talking quite a bit about metabolic resistance training (i.e. “cardio with weights”), but before we do I want to address something that slightly concerned me when reading through some of the comments that came in on yesterday’s “empty stomach” cardio post.
Apparently, many people are still stuck doing long duration, low-intensity cardiovascular exercise — yikes!
Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.
Here are my top 5:
1. Minimal calories burned — 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!
Which brings me to my next point:
2. Way too much time involved — I don’t know about you, but I don’t have hours and hours of my time to pour into working out each week. In fact, very rarely do I ever exceed three hours of exercise weekly, and you know what? That’s ALL you need.
Beyond that, slow-go cardio is:
3. BORING as heck — Sitting on an exercise bike staring at the wall in front of me for 45-60 minutes? No thanks.
But perhaps even worse is the fact that slow-go cardio provides:
4. No prolonged metabolic benefit — Did you know that with higher intensity exercise it is possible to continue to burn calories for up to 48 hours post workout? It’s true (and we’ll be discussing this “afterburn” effect in another post very soon). But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.
And finally, the reason that trumps all the others:
5. Minimal fat loss — Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the only reason anyone is doing cardio is for the “result”.
So if slow-go cardio isn’t a great solution, what is?
Short duration, high-intensity exercise. Less time, faster results — THAT’S what it’s all about.
And keep in mind, “high intensity” is relative to you. I don’t care if you’re already in great shape or if you’re 40 lbs overweight, you can exercise with intensity.
So what about you? Are you stuck doing slow-go cardio or have you embraced the benefit of much shorter, higher intensity sessions?
Give me at least 750 comments and I’ll be back to talk about short duration, high intensity exercise in more detail tomorrow.
Talk to you in the comments section,
Joel
P.S. Want to learn 3 other specific fat-burning tips that you can start using today? Check out the below link:
Hey Joel,
As I love running, I usually do at least 5km 3x a week. BUt I do complement, at least 2 or 3 times a week once I get up from bed, some high intensity cardio.
Personally, I think I do very well with both types, but I totally understand your point, and for long term success I’m sure you’re right.
Hi Joel, I just want to know one thing. My husband believes jogging is the alpha and omega of exercise. He wants me to go jogging with him, and I hate it. Should I have some time to waste to keep him happy, would jogging be bad for me? As an addition to weight training on öff days”? I would like to know your thoughts on this
Hi Joel,
A loud and clear message – wonder why so many of the slow/steady-state cardio folk never listen? They can be seen every week – 20 mins on the stepper, then 20 mins on the treadmill, then 20 mins on the cycle/X-trainer – with little effect on their body size.
Keep up the good work!
John
I have embraced the concept of high intensity interval training because of two reasons: I am getting good results and it doesn’t trash a ton of time! My work outs usually last around 30 minutes or so and I end up working out 2 or 3 times a week. That said, I also pay attention to what I eat, though I am not as good at this as I’d like to be, and I have dropped 2 dress sizes in 4 months. Not too shabby, by my book. My results would be better if I were better at staying on track with my diet, but chocolate is a vital food group!
Hello Joel,
I use to do lonnngg cardio sessions but after doing some research I came upon the high intensity intervals…and let me tell you..it works haha. It’s short, it’s intense and you see results. So i definitely agree on this one!
Great advice. I run 10k fairly hard once a week, do one speed/intervals session with a group and apart from that try to do a long run at the weekend. I’m beginning to believe the run is taking more out of me than it’s putting in – and wonder if I’m training long more than training smart… I run a slowish half mara (21km) a couple of times a year no prob (1:48:00) so I can do the distance I need, and maybe don’t need the long slow run as much as I maybe need to go out and get more from my weekend session – maybe by doing long intervals (15 mins hard + 5 recover repeats?) or similar for 90 minutes if I want to spend so much time??? I do NO gym… Maybe I should…. I’m 47 with four kids 15-7 so have to scramble for time.
I’m all for the short-duration high intensity workouts…first and foremost, it takes up the least amount of time (who has it today)…second, higher intensity means more HGH released which translates into more gains….third, apparently high intensity is linked to increased metabolism and energy for the rest of the day…finally, you get a hell of a high when you’re done! Short on time to workout one day? Try a circuit of squats & pull-ups or rows for a couple of sets with a few minutes rest…and then old-school barbbell deadlift with b.press for a couple of sets. You’ll be out of the gym in 20 minutes and feel like you worked out for an hour!
Hi Joel
I joined a gym and see all these people on treadmills and bikes for hours at a time. I am on for about 20 minutes doing interval training, great way for the time to go quickly. 2 minutes slow, 2 minutes fast etc. Love it. Then I do some resistance training and then I am out of there. And still some of them are on the same treadmill or bike. I know my way works as I can feel it in all my muscles.
I love the efficency of high intensity interval training.
More time to live with the extra energy created by exercising and eating right!
Thanks for the Science to back it up, Joel :-)
Joel (or anyone else),
Big time question here and i hope you see this and can hit on this…..I know that HIIT (high intensity interval training) is way better than slow cardio, HOWEVER why then do all bodybuilders do the slow cardio? Walking on treadmills for 45 minutes pre/post workout? I’m not just talking about the roided out guys, natural bodybuilders do it too, and these guys are 10x as ripped most guys. I know diet is obviously huge for them, but what gives? I can’t believe they are all just stupid and want to be wasting their time – they are all about getting results
I usually do Beachbody’s Turbo Jam or Shaun T’s Dance Party for cardio days. Right now I’m doing ChaLEAN Extreme for weight training. Are Turbo Jam and Shaun T considered to be slow-go cardio or interval? I need examples of high intensity cardio.
Agreed. It just makes sense!!
I think similar to the concept of high velocity interval training, I have converted my weight training sessions from target muscle group days (Chest & Tricepts…Back & Bicepts) to high intensity circuit training in which I move from exercise to exercise with little rest, as well as work in cardio between sets to increase my heart rate (jump rope works great). The end result is that I am bigger and more defined in far less time (warm up + 30 minutes), as well as need to do less “boring cardio”, since I am working it into my weight circuits. I have been working in a 2-3 mile run a couple of days a week also. Would you recommend turning that from a steady jog to intervals? Perhaps 2 minutes fast run, 2 minutes brisk walk?
I am all for high intensity interval training, yet only when you have achieved a certain fitness level. When I accelerated it too early, the only new thing about my appearance I saw after a couple of weeks were swollen knee joints. I had to rest 3 weeks to restore and had to start from the very beginning – short low intensity cardio training, 10 min a day maximum, 3 days a week. Even now, after 5 months, I prefer to have a 20 min LI training 6 mornings and a 20 min HI training 3 afternoons (on a stationary bike) with three 30minutes resistance workouts in the alternative afternoons.
@Diane – Do interval training on a bike at the gym (or treadmill). Example: warmup for 5 minutes, 30 seconds of high intensity at about a level 8/9, 45 seconds at about a level 3, repeat as many times as you like. I usually do that for about 20 minutes (+5 warmup).
The high intensity/low intensity switch is what burns 3x as much fat as the normal cardio approach
I like the bike the best because you can follow your RPMs and make sure you aren’t trailing off towards the end when you start to get tired.
Level 1=barely pedaling
Level 10= pedaling as hard as you can
I have been doing Body For Life style HIIT training for several years now. However, HIIT training misses out on training your Aerobic System and does not let you build your Aerobic Base. This is done by training for longer periods of time at or below your maximum aerobic level (around 80% of max heart rate). By doing keeping your heart rate in the aerobic range, and not going into the anaerobic range (about 80% of max hr), you are training your heart / body to work more efficiently in that range, and over time you will be able to exercise harder, and still keep your heart rate in that range. This is a good thing!! Yes – it does take longer than HIIT, and you can’t burn as many calories in a short time like you can when doing HIIT. On the other hand, it is important to train your aerobic system to work efficiently, and doing only HIIT will not do that. I’m not sure what everyone means by low intensity, slow cardio, but if keeping your heart rate in the 70% – 80% of max heart rate is considered slow, it should not be ignored as part of your training. I’ll be interested in hearing what Joel has to say about this.
Hi Joel,
Finally I am on an exercise routine for the last 4 months that I actually love and have been able to stick to. I do weights and cardio for 1 hour 4 times a week. I watch what I eat, however I have not lost any inches in the midsection which is my problem area. Any suggestions specific to losing some inches here will be greatly appreciated.
Thanks,
Aditi
I completely agree. But my question is why do so many trainers still not know this? I prefer the intervals myself but yet it seems many still want you to work for longer times at the cardio? I mean I love running so I still do my longer sessions but that is not with calorie burning in mind only that I enjoy it. But my intense times are much more satisfying.
I totally agree with you and I am living proof. I work out twice a week with a trainer who has me on high weight low reps to build my muscles and then I run 20-25 minute sprints on the treadmill after each session and i try to do those another twice a week if possible. 1 minute of walking then 30-35 seconds of hard as you can take it running. Along with your Cheat your Way Thin program, I have lost over 30lbs. On average, I workout with weights and cardio a total of about 3 hours a week. I went from a size 12 to a size 4 doing this aong with a great diet plan. Keep up the posts Joel. You Rock!!
Hi Joel
I’ve seen much people wasting time in treadmills and bikes and just after a lot of months they beegin to see some results, it really sucks!
It’s very boring to stay in these machines for almost an hour or maybe more time and not to see results and you just get your boody worn out.
I’ve run in treadmills and ridden on bikes looking for a great ripped body; I’m a thin person and it’s supossed I can get a lean ripped body quicker than fat people, but it doesn’t matter what I do, I’ve not been able to get that body.
If everything you’ve been saying about short duration high intensity workout really works, many people included me will thank you.
P. D. It was a very interesting your research about leptine; it’s so amazing to discover how pur very body looks for controlling its environment.
We’ll see again
Hey Joel, This is what efficiency is really about..instead of BOD. going into preprogrammed storage mode for—->>>> looong steady pace ‘dreadmill’ time.
High Intensity Interval Training provides–>>> eXcellent metabolic-muscle/conFusion at its best(!!).
Totally in sync. w/multi-feeding change ups as you have it in your “Cheat”-Nutrition
So many Long Steady Booorring Dread Miller’s out there. Every day 5:15 am on..Swinging the Elipticle handles.. pounding the tread..and climbing the ‘Step-way to heaven’.
Common sense & scientific eXpertise, is appreciated from you here. Thank you.. Good on your day.
Hey Joel,
I’m always confused how high the high intensity interval should be and how many intervals we should be doing and the same for the lows. I only have about 10-15 lbs to lose and I understand it is all relative to your current fitness level and ability but, should the high and low intensity bursts be the same amount of time each? Say, minute on, minute off, which is what I do now for about 20 minutes so, 8 intervals. Or 30 seconds on, minute off, etc? I want to know what in your experience has been most effective with your clients. Does it matter what you use (treadmill, elliptical etc.)? Should that high interval be so high you don’t think you can do it anymore when it’s almost over? So many questions! :) Thanks,
Katy
I do weight training four times a week, and I follow each session with 20min of inteval training on the treadmill. Alternating 1 minute sprint with 1 minute fast walk.
Leaves me pleasantly wrecked by the end of the session :)
What would you consider a good guideline for “high-intensity exercise”? What percentage of maximum heart-rate, for example? There is serious discrepancy about this at my gym. The trainers there recommend 70-75% but a famous TV trainer has recommended 85% on her website. I want effective, efficient exercise that brings the best and fastest results.. there’s more to life than exercise.
Hi Joel,
I only do steady state cardio maybe twice a week. I do it on an elliptical machine and I burn over 1000 calories in an hour. Now granted, I do not maintain the same pace for that hour. I vary it several times by doing hills or just picking up the pace slightly. I also do a 20 minute high intensity workout 3 times a week after I lift so I always change up my intensity and duration. I also change the machine too. Upright bike, recumbant bike, stair climber, treadmill, and elliptical.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...read more