Cardio sucks!
There I said it.
If you enjoy supplemental cardio and you are an advocate of strength training –
you are on a lonely island. I don’t know many strength coaches who would
rather “go for a run” or do some sled work over lifting up some heavy weight.
Don’t get me wrong, cardio has plenty of benefits and at TEF we make sure
each of our clients is given the right type of cardio for their goals and lifestyle.
Hell, I love the prowler and the sled – I’ve lost many a battles with the two.
Sprints are my favorite form of cardio but not all cardio is created equal in the
fat loss game.
To quote my good buddy John Romaniello – “Cardio is like ketchup, it makes
everything better.”
That is true and I’m a firm believer in that when it pertains to fat loss, but
cardio takes time.
What if you are someone who just doesn’t have time to implement
supplemental cardio into your training program?
Then what?
What if I told you that no matter how much time you have in a week –there is a
cardio solution for you?
Still not convinced? Don’t have the time?
Let’s be realistic – we all can make the time.
No amount of cardio is going to help if your nutrition is a mess. Get that in line
first then start moving.
Cardio is the final piece of the 4 components to achieving fat loss success, you
can read more about that HERE.
So I’ve outlined a cardio prescription designed specifically around how many
days a week you can train and dedicate to cardio specific work.
How Do You Rank the Different Forms of Cardio?
#1 - Metabolic Resistance Training or Strength Training
#2 - High Intensity Anaerobic Interval Training
#3 – High Intensity Aerobic Training
#4 – Low Intensity Aerobic Training
What Form of Cardio Does What?
1.) Metabolic Resistance Training or Strength Training
Why This Form of Cardio? – To burn calories, maintain/promote lean muscle
mass and elevate metabolism
What It Does? – MRT or an effectively designed Strength Training program will
create an increase in Exercise Post Oxygen Consumption (EPOC) or metabolic
disturbance following the workout. MRT promotes the body to maintain lean
muscle mass while elevating the metabolism through EPOC. As your metabolic
rate recovers to return back to pre-exercise levels it continues to burn calories.
MRT has been shown to take several hours to return to these levels leading to a
greater overall caloric burn even hours after your training session is complete.
2.) High Intensity Anaerobic Interval Training
Why This Form of Cardio? – To burn calories and elevate metabolism
What It Does? – HIIT much like MRT increases EPOC following a training session.
HIIT will burn calories during and after the session is complete.
3.) High Intensity Aerobic Training
Why This Form of Cardio? – Burn calories
What It Does? – High Intensity Aerobic Training will burn more calories than a
low intensity aerobic training session of equal time but won’t promote muscle
mass or elevate your metabolism following the session.
4.) Low Intensity Aerobic Training
Why This Form of Cardio? – Burn calories
What It Does? – Low Intensity Aerobic Training will burn calories and can burn a
good amount of calories, depending on how long you perform a session, but
won’t help promote muscle mass or elevate your metabolism.
What Style of Cardio Do I Use?
#1) – Metabolic Resistance Training or Strength Training
Time to Train – 3 – 4 hours a week
Format – Alternating Sets, tri-sets, quad-sets
Specifics – Intensity is key, work can best be performed by following a form of
periodization.
Utilize #1 if you only have 3-4 hours a week use MRT or Strength Training with
alternating set, trisets, or quad sets.
#2) High Intensity Anaerobic Interval Training
Time to Train – 4 – 6 hours per week.
Format – 10-45 second high intensity. Be sure to follow up work periods with at
least equal rest periods. 15 seconds of work, 30 seconds of rest: 30 seconds of
work, 30 seconds of rest.
Specifics – Work should be performed at 100% intensity for entirely of the work
period.
Combine #1 and #2 if you have 4 – 6 hours to train in a week.
#3) High Intensity Aerobic Training
Time to Train – 6-8 hours per week.
Format – Intervals greater than 45 seconds or where perceived exertion level is
below 9 or 10, meaning you can not maintain 100% intensity throughout the
work period. At some point during the work period of high intensity aerobic
training you will find yourself needing to “pace” to finish.
Specifics – Work periods will mostly be performed with intervals greater than 45
seconds and up to 5 minutes. For example – bike intervals of 2 minutes of
intense work followed by 2 minutes of recovery.
If you are someone who can dedicate 6-8 hours – add #3 to the equation.
#4) Low Intensity Aerobic Training
Time to Train – You find the time to train more than 8 hours a week.
Format – This is true aerobic training. Running a steady pace over 30 minutes
to an hour, walking on the treadmill, riding the bike are all examples of this
form of cardio.
Specifics – This is what you hear referenced as “The Fat Burning Zone” because
your intensity is only that of 60-65%.
If you are one of those freaks who finds time to train more than 8 hours a week
feel free to add in #4.
Now be sure to write yourself your cardio prescription depending on your
available training time and overall physique goals.
Work Hard, Train Hard, Get Better,
Tyler English