• Fill out the form below and I'll send you my special report, Fat Loss Secrets Exposed, absolutely free.

    :
    :
  •  

5 Reasons “Slow-go” Cardio Sucks

Posted by Joel Marion

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:

==> What “special” foods can boost fat-burning by 207%?
 

  • WHAT’S NEXT?

    • Post a comment!


    • Share this post! Share this post easily via Facebook, Twitter, Email or any social bookmarking site using the above uber widget!


    • Get FREE stuff! Get my Fat Loss Secrets Exposed report and a bunch of other free stuff when you subscribe to this blog at the top of the page!
  •  

Related Posts

  • No Related Posts
721 comments - add yours
Reply  |  Quote

I totally agree, I feel so much better after a session of kettlebells rather than cardio only. I believe I am do cardio with kettlebells too.

Your daily articles help me keep on track. I appreciate all your help with my future.

Reply  |  Quote

You make some great points, Joel. I, along with hundreds of others, are eagerly awaiting for you to tell us more. Ever wonder why the professional trainers don’t tell you this stuff?
Blessings,
Jerry

Reply  |  Quote

I run half marathons, trained hard for every one of them and jiggled my way through 13.1 miles every time. Looking forward to shortening my time on the treadmill AND tightening up. Thanks Joel !!!

Reply  |  Quote

I’m not so sure of the claim that there is an “afterburn” effect for 48 hours. A doctor has told me this does not happen.

Reply  |  Quote

I am not a big fan of running a 5k myself, just looking for a plan to follow with regard to cardio that will produce results.

Reply  |  Quote

Hi Joel
For me, nothing beats training with Russian Kettlebells…………..

Reply  |  Quote

Hey Joel!
Can all my posts be…”Joel you are awesome?”
So far that’s what they have been!
You are right!! Keep rocking buddy!!!
Love your e-mails and all the info!!! Just ordered Vince’s DVD’s from your link…I am excited…never heard of him.
Rock on!
Mel

Reply  |  Quote

Hey Joel,

I totally agree! I have been doing long sessions of slow pace cardio for about three years now combined with resistance weight training. Though I have packed on lots of muscle, I am battling to get my body fat percentage down. I have proved that “long slow pace cardio sessions” do nothing for a person! For the last two weeks I have been trying out High intensity metabolic resistance training…………all I can say – awesome. I can see results already!!!

Reply  |  Quote

Joel,

I am 31 years old and probably 10kg overweight. I want to reduce my body fat and increase muscle, however I also have a heart condition called ventricular tachycardia limiting the level my heart rate can get to. I can not get my heart rate higher than around 170 – 175 as it will enter an abnormal rythym and race to 300bpm. What can you recommend would be the best way for me to acheive results. Obviously a high intensity workout is difficult for me to acheive. I currently jog about 8km 2-3 times a week and do some weight training at home along with squats, situps, etc.

Reply  |  Quote

I AM 59 female & have physical challenges to high intensity workouts. Where does that leave me? What is your opinion of the exercise benefits of Tai Chi (done with intentional isometric muscle engagement)?

Reply  |  Quote

I don’t think my arthritic joints can handle this.

Reply  |  Quote

Hi again Joel, thanks for all the emails. Great stuff. Don’t altogether agree with you on this one, though, and that’s coming from someone who has given up endurance cardio workouts in favour of metabolic training and HIIT.

BUT as someone who went down from 94 kg to 72 kg on cardio, I’m living proof that cardio works as regards fat buring and weight loss, especially when mixed with a good diet.

Now, if you want to talk about endurance cardio and its effects on muscle building, then I’m with you on that one, and it’s where I’m at at the moment. However, I’m also living proof that “long, slow, boring cardio” (Craig Ballantyne’s long, slow and boring mantra) isn’t necessarily “long” (it can be short: depends on you), isn’t necessarily slow (there are many types of workout in cardio, including long and fast, short and fast, long, medium and short repetition training, fartlek etc.), and isn’t boring (Craig evidently hangs out with the wrong people :-)).

Against what I see as a lot of speculation on your part (but not just you, to be sure) and a tendency to set cardio up as a sitting duck to take shots at, I can state, without fear of contradiction, that for every km you run, walk or sprint, you’ll lose your body weight in calories. So, if you weigh 80 kg, and you cardio a km, at whatever speed, you’ll lose 80 calories. Of course, the ratio of fat to sugar will vary on your speed and on your aerobic and non lactate thresholds etc.

Honestly, I do gym because I have to. In reality I think that weight training is the most boring practice in the universe and that the gym is punishment for our sins (talk about “boring”). I miss being out in the fresh air with my friends for good 20-30 km runs in the sun, snow and rain, but, hey, that’s the price I have to pay if I want to build muscle and get my testosterone levels back up (they’ve been shot to zero by beautiful, fast, exciting, sociable and drug-like cardio).

Anyways, Joel, here’s an article by Tom Venuto and I found useful because it sort of meets me half way between nostalgia and looking to the future. it also sort of challnges your “nine times” fat burning statistics.

From your buddy, Paul

http://www.burnthefatblog.com/archives/2008/04/steady_state_cardio_proven_5_x.php

Reply  |  Quote

Long low intensity cardio is boring and takes a lot of my energy. I find hard and fast routine tough, but I feel better after and have energy to do other things

Reply  |  Quote

@Jacqueline

You have me conused. Joel says: never skip a meal. Rob says :”eat stop eat”: fast for 12, 24, or 48 hrs…? I am not overweight. I’m 5′ 4″ and weight 118 lbs.
I signed up for this because I am interested in living a healthy life style.

Reply  |  Quote

I have recently gained 10 pounds and of course all of my clothes are too small. Work full-time and have a two eyar old. Long hours 7 am to 6:30 pm. Need more than you know results in the shortest amount of time.

Thanks for your time!

Reply  |  Quote

definitely in the group that love the short High intensity cardio.. used to do 40 to 60 minutes of cardio, being led to beleive that was best… OMG, 20 minutes of HT Cardio is so much better and means that i can fit it in at any time of the day almost.
cheers Joel

Mick

Reply  |  Quote

so, not to sound ignorant, but what is high-intensity exercise? what exactly should i be doing? HELP!!!

Reply  |  Quote

I heard theis before,the trainer stated”its better to do 10 100yd dashes than run a mile”.It made since to me,he broke it down just like you joel,all that sicentific stuff.tahnks.

Reply  |  Quote

Bravo Joel!

Well put, short and sweet. I wish everyone would get this message. I have been preaching this for over 2 years now. I mean really…go to the gym, get on the bike, watch TV, text your friends, completely disconnected from the process and wonder why after a year or more you are getting NO results (not to even start on the diet end of things). It has to be focused, intense and intentional.

Looking forward to more.

John

Reply  |  Quote

Hi Joel. I really appreciate it what u do for us. I did hear something like short duration but very effective work out from one of ur friends who referred me to sign up for ur services. But we never went in much detail. I will appreciate very much if u go over it asap…. I can’t wait. I kinda run a bit o. Tread mill but I’m pretty sure what u talking abt will help me a lot. I want something less time consuming but more effective…..
Thanks.

Reply  |  Quote

The weight training section of the gym always has the slimmest fittest people in it. I started doing weights and stopped the mindless cardio. I am the only girl in the free weight section, but I love free weights and will never go back to long cardio. My new motto is: Lift like a man, look like a goddess.

Reply  |  Quote

Great post, but I think there ARE some benefits to slow cardio. People shouldn’t be discouraged from walking a few miles, rather than driving. Of course it’s not nearly as effective as HIT, but it’s certainly better than sitting around doing nothing – especially if you’re overweight and out of shape.

Today, for example, I walked a total of 5 or 6 miles along the coastline looking at shops and taking in the view. I could’ve driven to my destination, but the walking probably burned 500 Calories.

Reply  |  Quote

What about zumba?

Reply  |  Quote

The problem with your logic is that many people fundamentally disagree about point #3. There are many, many of us who enjoy being outside and running or biking with friends. My Sat am long runs are my main way to stay connected with my friends and allow me time for ME where I am focused on my athleticism and goals and not worrying about work or kids or other issues.

Reply  |  Quote

Its really interesting that you adress this type of exercise because in the past cycle that i’ve done in the XFLD, the day i did the moderate intensity cardio at 80% MHR kind of, burned more calories than the day before wich asks for a HIIT, maybe i did it wrong??, i’m not sure i would be intereseting more details on this.

You must be logged in to post a comment.

© 2010 and Beyond. Premium Web-based Coaching, Inc. All Rights Reserved
Read our entire privacy policy  here