Hi Joel thanks for the reinforcement. I do a 10 minute warm up escalating my intensity before doing one of the workouts in FPFL or XFL thanks
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%?
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Hi Joel thanks for the reinforcement. I do a 10 minute warm up escalating my intensity before doing one of the workouts in FPFL or XFL
i agree and do this…
but i dont know how i can trust you when you say to have a fast day and then say to eat before you work out in the morning…
Yes it makes sense, I agree 45 mins+ is a heck of a boring waste of time. These people walk/barely jog JUST enough to where they don’t sweat much, wouldn’t want to work TOO hard at exercise!
Although I agree with your statements, I also agree with the generalization “at least it’s something”. I mean, maybe they aren’t reaching weight loss goals very fast, or pushing their heart to get stronger. But they are pumping blood, working the lungs, moving those bones (which distributes nutrients), etc… It’s not “entirely” wasted effort, it’s better than a TV and a box of crackers.
Long cardio might be the 6 ounce hammer in the tool box, but at least it’s a hammer. These people just need to be educated on the BEST ways to reach their goals, and I’m not sure WHAT goal needs long boring cardio to reach it, I really don’t.
Sooooo
Does that mean that your considering jogging a “slow-go” cardio exercise. I go jogging maybe 3 times a week and I go for about 25 minutes, and I do it in intervals, where I’ll walk a little then jog or sprint for a while.
Are you recomending I (or anyone else) drop jogging completely, or is it still effective for fat burning? Because like you said, if there is something better I can do to get real results (because jogging makes me feel good, but i don’t really see too many changes) I’m relatively fit, and i’m 18, i still have a little fat around the midsection and even when I do go jog obsessively I don’t see any positive changes except that I love my bed more
How intense is intense interval cardio? ANd how long is the intense interval compared to the “catch your breath” part?
Michael
Hi Joel
I always have 20 Min Cardio at the start and 20 min at the end…. on treadmill I have 20 min and 3km (1 min fast walking and 2 min running) and 20 min elliptical on hard level which it’s rate never come under 80 rounds per min….
How does one determine High intensity,and duration, i find a longer cardio workout is quite a good way to clear my head.
Very keen to hear more detail.
I used to run about 8-12kms depending on how energetic or how much time I had. A nice long run is good for RnR and is quite relaxing.
These days I do a mixture. I run up a mountain which takes about 33mins and I’m talking STEEP! Then the 2nd half is running down on a different and less steep track. 55mins total. I love it!
If I’m busy I just do the 30min version. 15mins up, 15 mins down.
My daughter has been working out this way for about 9 months and no sign of wieghtloss- only the opposite. She has about 10-15 lbs needs to lose. She went throught the C25k program twice, each time increasing her speed until she could ran a full 35 mins and 7km/hr. For the last 6 weeks she has tried alternating week one and two for serious intervals. That is: approximately half hour WO of (Week 1) Run 1 minute Walk 1 minute (Week 2) Run 90 sec Jog 2 minutes. She is running as fast as she can 9km/hr. She’s 5 ft tall. While she definately feels fitter and is thrilled to have built up the endurance to run for a half hr straight she has still not lost the weight mostly in the stomache area. Before this she completed Slim in 6, and about four weeks of Turbo Jam. Both of which have plenty of focus on abs. What is she doing wrong? As far as eating goes… she has always only drank water, eats sweets rarely. She has a healthy appetite for healthy foods but tries to limit the carbs slightly.
Joel,
I believe that you are on the right track with the HITT, but at the same time, I have to say it’s a bit disingenuous to lump all cardio as “slow”.
You can sprint, climb, bike at a fast pace (or up a big incline) at the same intensity that you would lift weights, its just that people don’t use the machines right.
Brian
Joel
Seriously when are people going to get it. I am a triathelete and am training for ironanman events. yes i do long run, ride and swim sessions. But these are usually confined to 1 to 2 times per week. The rest of my training is high impact interval training which flogs me stupid. The same even goes for my strength sessions.
To be honest before doing traiathlons I lost weight through High intensity interval type sessions, and strength training. I had tried everything else and this was the only method that allowed me to loose 16% body fat in 6 months.
Is it ok to assume that cardio on any the machines ( Stair climbers, Tread mills etcs) can be considered effective for weight loss if the intensity is high enough to have you worn out and covered with sweat in 30 minutes ? And that this approach can be considered effective before or after weight training or on off days.
@ Diane:
Turbo Jam and Dance Party are way better than doing slow go cardio. If it’s fun, and you enjoy it, go for it. You can certainly make it an intense workout by just pushing yourself hard throughout the workout. Better yet, pick up Shaun T’s “Insanity” the hardest workout ever put to DVD.
You are so far advanced of the pack on information update!! Thanks Look forward to more.
I lol every time I get to the gym and on the floor above I hear the treadmills working. All the young ladies and some seasoned men do it. I used to do the same thing on that bicycle thing, I dreaded it every time I went there but no more of that crap thank you. HIIT saved me time and I burned loads of fat with it. I did mostly stuff with my bodyweight and used to burn a pound to 2 pounds of fat per week. I’ll NEVER go back to boring cardio, it kills me just to think about it.
I totally agree Joel… it sounds like you are preaching to the converted… but why do you see guys at the gym on those bloody Treadmills reading a magazine? My gym has 27 treadmills! Very rarely do you see guys at the gym working out with intensity so there just aren’t enough role models out there. I am lucky to have had a great trainer that started me on the right track with interval training… and you are totally right about burning calories for a period after your workout. Man I was never so lean as I was when I was boxing…
I work out with weights then I do some cardio afterwards. My cardio is on the elyptical. I do 1 minute steady pace then a 30 sec to 1 minute at a much faster pace. Ive notice the difference. I can do much more of a workout in shorter time.
I do short cardio three times a week and three short muscle building sessions as my time with three kids allows.
1. four minute Tabatas
2. GXP 3 min warm up, 3 min hard, 3 min cool down, total 9 minutes.
3. 20 minutes, 1 minute rest, 1 minute hard intervals.
Hey Joel, I cannot do long duration cardio because of injuries sustained in a car accident. I have learned so much lately about metabolic resistance training and really agree with you. I can only work out for a maximum of an hour. I have been doing the XFLD program and am glad to see the results I am getting without doing the old boring long cardio routines. Thanks. Shoot me email and I would be happy to give the results to you. Aloha. A hui ho.
Joel,
I’ve had a lot of surgeries. Multi level cervical fusion, hip replacement, and Lumbar laminaectomy and discetmony.
For these rehab situations I’m not allowed to do anything too intense.
I’m and old guy with lots of cycling, wrestling, track, and judo experience. In the past if I did 10 hours of cardio per week most was for recovery, some intervals, and a very small amount off the charts. As the season changes so does the intensity, duration, and frequency. Lots of strength work off season.
Now, I’m stuck with only low intensity so I try to mix it up. I also use a PowerLung on the elliptical or treadmill at my Dr.’s mandated limited but try to get my HR up using the breathing tool. It can raise my HR about 20 to 25 bpm.
Any other help?
I don’t think Joel (or Craig Ballantyne) is saying that slow go cardio is bad for you (although Jason Ferruggia would say it interferes with muscle gains and creates cortisol issues). Rather, it is just an inefficient, time consuming way to train. If you’ve only got 45 minutes to train, 3 days a week, you need to be smart about how you’re going to allocate that precious resource. Spending it on an elliptical is going to be the least productive use of your time. Some form of intense training, whether with weights or bodyweight, will generally be the most productive way to invest your time.
Then, once you’ve got 3 solid workouts in, go ahead and do the slow go cardio if you really enjoy it. I like running outside too. But I don’t kid myself that it does a whole lot for me.
Long cardio sessions are not a good way to make friends at the gym either. How annoyed are you when there are people on the equipment you want to use for an hour long period?
My favourite piece of cardio equipment is the rowing machine, its low impact but still taxes your entire body.
I do 250m as fast as I can, rest for 30 seconds and repeat four more times. I aim to complete four sets after my weights circuit.
Hey Joel,
while its true that steady state cardio isnt the best option for fat loss, I find doing it really helps keep my endurance levels high, allowing me to work out with higher intensity when i lift weights.
roads tracks and trails are literred with anaerobic junkies who try to run long races. anaerobic shiort puffing can get you across marathon line with pain and suffering, butto getunder 3H or under 2.30 or to run some serious times 2.06 an example you need spent all traing time strictly in aerobic mode and lots oftime in mode of slow fat burningstate wher you burn little calories per minutes but you train the body prioperly for the task. similar can be said for cycling ironmens and other longer lasting sports. So yes you can talk to gym junkies than they can look good in front ofthe mirror via some quick anaerobic puffing and they can leatn to lift heavy or do some other short lasting activity like under 2 mins sex… but eneter teh race and outrun the runners who do long boruing slow on empty stomach time consuming liottle calories burning sessions. see ya at the finish line, if you make it.
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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...