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Mar
04
2019

Steady State vs Interval Cardio

Cardio Confusion, Get ALL The Benefits!

With so much controversy on which cardio style is the best lets see what each has to offer.

First lets start with lower intensity Steady State Cardio (SSC). SSC is also commonly called fat burning cardio. This is because you are primarily in heart rate zone 3 (70-80% effort) when performing this type of cardio, in that heart rate zone the primary source of “fuel” is fat. SSC is also aerobic, meaning that you still use oxygen to create energy. In this type of cardio you will want to workout for a longer period of time, 45-60 min, with little variance in heart rate.

When you exercise at a lower intensity the left ventricle of the heart can fill completely before it contracts. At higher intensity this does not happen. Over time this can cause the ventricle to expand and pump more blood with each contraction. In the long run your heart rate will decrease, both at rest and during exercise. This will also then increase your ability to relax and focus!

On to HIIT Cardio!

HIIT Cardio takes an on/off approach, your heart rate will spike up and then recover with this type of training. In this approach you will be performing short spurts of sub max effort (90-100% effort), normally lasting 30-90 seconds. This will then be followed up by rest or recovery periods ranging from about 1-4 minutes. At this intensity the workout is anaerobic meaning without oxygen. You will be using glucose as a primary “fuel” source here.

When the body uses its anaerobic system you will notice burning in the muscles and heavy breathing, this is a byproduct from using the anaerobic system. Over time your body will become more efficient and recovery will become quicker and duration of the sub max effort will increase, you will be able to go longer and recover faster! Once again you will be strengthening your cardiovascular system in but a different way. Another benefit of HIIT Cardio is the after burn effect, by stimulating your body like this you will ramp up your metabolism for up to an additional 36 hours.

Taking a look at each cardio example individually you can see why there is so much confusion! Each has its own place and benefit.

I want to give you some examples of how I incorporate these styles of cardio with my clients.

 

Beginners and anyone with a resting heart rate above 70

  • Steady State Cardio, perform until resting heart rate has decreased and duration has reached 45-60 min.

Fat Loss over 15 lbs to lose

  • Mixture of HIIT and Steady State Cardio.

Less than 15 lbs to lose, Athletes, Drop Body Fat %

  • HIIT Cardio for 4-6 weeks followed by 2 weeks of steady state cardio. Repeat this cycle.

For more information on cardio and fitness programs visit: http://www.SBLifestyleFitness.com