I’ve recently started jump rope. I have been trying to increase my endurance. I jump and then immediately get down and do pushups or squats or hang clean press. Then back to jumping…is this the type of training that you are talking about. This is more beneficial then 30 min. of straight lifting then 45 min. on an eliptical trainer??? The problem is that it’s hard to do the first workout every day of the week. Is there a place for both types of workouts?
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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I’m a big runner. I practically run everywhere! But I also include MRT into my exercise regimen. Can I still have the prolonged effects of MRT although I run a lot?
Joel,
I am still new to your program, and new to daily exercise, but I can say I work out about 30 min daily. So far, the weight is coming off, and I can see the difference! You, along with some of your buds like Vince and Dr K, have made a believer out of me!
Thanks,
T
I recently (March 14th) started your beginers level workouts. I lift at 1:30 am, because I work from 4am to 4 pm, and have no drive at the end of the day to lift. This has worked well. I’m down 15#’s on weight. My overall energy is up, and I’m off my cholesterol medicine, and hoping to get off my blood pressure medicine in September. I’ve been surprised at how fast i’m toning up and increasing the weights for most of the lifts. At age 56, I’m pleased to say that I’m feeling better than I did at 50 already. Another 15#’s will get me to my 45 yr old weight. I like the pace of lifting for about 45 minutes, and the feel of the energy boost it gives me. I lift by myself, and have no access to a gym, but it’s a great time to get focused for the day in front of me.
Thanks for your daily updates.
Scott
Joel, I agree with that completely and remember seeing no results with the 45 + min a day on the treadmill (and boy I’d be lucky to get in 350 cals on it).
I use the Arc Trainer on a lvl 10 for 50 min with 3 workout selections (Interval 30 min, weight loss 10 min, & strength 10 min). I burn 700+ calories and have my heart rate in a consistent “cardio rate” then entire time. For me, its also about toning the backside as well as getting my cardio in for my heart. I don’t mess around though, I am literally a walking sweat-ball when I finish. I do abs and weights as well but free weights intimidate me so I am using the Cybex system & Bodymaster which isn’t nearly as good but it’s something. Do I see results? Absolutely. I lose 1-3 lbs a week but a good eating habit has been essential. I am thankful for your updates and information. You always have great things to share!
I have been doing the dreaded treadmill, elliptical, exercise bike routine for a while now and you are absolutly right; IT SUCKS! I need something that is going to speed up my metabolism so that I can loose wieght and get in shape! So, I’ve decided to start taking kickboxing so that I can tone and burn at the same time. Is this a good idea or is it just another gimic that these gyms are puching on people? Help!
I am a 49 yr female and a personal trainer and I have tried and tried to get people to understand to ditch the long cardio sessions. People have such a hard time doing that.
I love mixing in my “cardio” with my weight training…….do a set then do a 1 min blast of jump squats, bench hop overs or whatever! Repeat . I also teach a strenght training class but mix in cardio bursts every few exercises……the heart rate gets soaring and everyone gets a great workout. Everyone has a love / hate relationship with that……it’s grueling but the end result is awesome.
Anyway short bursts are the way to go……the only long cardio I get is a walk with my dog or like today will go do a long bike ride but by no means is it whimpy….12-20 miles at top speed with my 17 year old son……can’t let him beat the pants off me! Off we go this morning in the blazing Tampa humidity.
So true! I had worked out for months with little results, then my kids said “Hey Mom, you have to do high intensity with heavier weights”. After convincing me, within a week, I started seeing greater results than I had in seen in all those months! I shed 4″ off of my rib cage within a 3-4 week time frame. I love it!
Joel…You are soooo right….Started Hill sprints a few years ago along with other
short bouts of high intensity training like KB snatches…swings with pushup burpees…..End result….leaner with less knee and joint flareups…..
Ronnie
injuries, chronic health conditions, age, different goals and abilities. At least they are out there moving around.
Hi Joel,
I am in the senior age bracket (69) and wear and tear arthritis put an end to my long duration cardiovascular exercises. I now do a cardio-burn on my rowing machine every 4th day. I monitor my heart rate throughout the exercise at 4min. max,rest to 75%, 3min. max, rest to 75%, 2min. max, rest to 75%, 1min. max, finish. It takes about 20 minutes and I am getting excellent results.
Good Stuff Joel. Get these people off the bikes and stairmasters!
Hi Joel .. What about 60 year old fans who are at least 40 pounds overweight and have bad knees. Can you suggest something that will speed up our metabolism to lose weight and get fit? I love your website. Thanks.
Hi
To be honest I don’t like running at all. I finish my each workout on the gym with 6-8 minutes high intensity interval and once a week I am doing 20-30 minutes high intensity interval only as the 4th day of workout. And I need to say that is working really well for me. Less time and better results!!!
And I don’t need to run for an hour few times a week or ride a bike (mountain bike though is completely different story)
Thanks
Does interval training count as high intensity?
OK, I hear you but what high intensity do you recommend to do to get rid of the butt and thigh flab.
Hi Joel,
Right now, I doing the PX90 for 90 days in the mornings and in the evenings at least 2 times per week I try to go for a 5km walk. is this consider slow cardio? If so, it sure doesn’t feel like it. I am only in my 2nd week and already starting to feel good my clothes as give a little. I’m now 40 years old and find it more difficult to shed the weight even though I have exercise I my life – with the occasional breaks in between lasting up to 12 mths. I do like to run intervals 3mins runs 3 mins walking I fine the pounds comes off a lot faster when I do that. However, my knees hurt a lot. Is there some technique I’m doing incorrectly?
Hey Joel,
I despise slow cardio – my cardio of choice is either doing a total of 8 250 meter sprints on the rowing machine (each sprint completely winds me) with a 45 second rest between sprints, or doing 50 clean-squat-push-presses for time. However, I spend most of my time lifting and with kung fu/tai chi.
I would love to do exercise 3 hours a week. I get the time factor. I still seem to be losing no weight. I do an elliiptical or bike or total gym and floor stuff about 5-6 days a week. I try to speed up in the sessions at 1 minute intervals.
I also have bad knees. I am not terrible overweight, but am not slim also.
What do you think of the P90X program that my son keeps telling me about. They workout about 1 hour a day for 6 days a week. Lots of those people look like you Joel. Wow.
Thanks for your info on slow go cardio. Yea, I figured walking the dog was getting me nowhere. Look forward to short duration tips!
Hey Joel,
I’m currently on the Xtreme Fat Loss Diet and accompanying 25-day workout program. A couple days a week, I also throw in a spinning class that’s really intense. Would spinning be considered high-intensity cardio?
Thanks,
Candice
Yes, high intensity beats slow going cardio, I tried two weeks on each and can attest that with high intensity I feel energized all day. With the slow burn I just felt glad to be done! Although I have to say I disagree with you on the getting a tan idea. Your advice is all about the best way of living healthy and you use research to back you up, well there is so much research that shows any tan is causing some skin damage that its a contradiction for you to suggest someone go out and do harm to themselves, Otherwise, rock on man
I’m still a lurker, trying to figure out how to get started. I appreciate the tips and am looking forward to hearing what will bring about good (and “fast”) results.
what if you are looking for making an improvement in your aerobic resistance? does high intensity training help too?
what I do actually is 30 min @ 85% HR, but the thing is that I love having that time to wonder my mind off… if I had an hour I would take it….
anyway I do know what HIIT can do for your body, I did the body for life challenge and got excellent results. I’ve been changing styles since I started training, and as far as I can remember, the best body I had was when I was doing NO CARDIO at all, just weights (pyramidal sort of training) but it was 15 years ago, so my age should’ve been part of it LOL
Howie, I’m also curious, because the XFLD program suggests 30 minutes of 80% max heart rate cardio on a couple of the days; just did one last night on my protein depletion day.
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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...