1
Daniel Hacker
4/10/12
English Section 6
Professor Flynn
INTRODUCTION
FINAL PAPER
Throughout the United States, it is evident that the all-encompassing genre of fitness is on the rise. It would seem as though new fitness clubs and gymnasiums are opening up everywhere. Americans nowadays wholeheartedly desire to be aesthetically pleasing and understand that these hopes can only be achieved through tireless work ethic put forth in the gym. However, many blindly sign up for memberships at the gym not knowing exactly how to lose body fat and achieve the body they seek.
When one embarks on a strict fitness regimen there are many factors that need to be considered to yield the desired look. Cardio however is by far the most important tool to utilize and master if losing weight and getting trim is the goal. Many believe that if one toils away on the treadmill for 30-60 minutes at a low to moderate pace they will see the best results. Another group of gym goers advocate for short bouts of high intensity cardio to seer off one’s remaining body fat and achieve that “ripped” look seemingly every
American covets. Lastly, another budding group swears by combining both styles together in one routine in order to pack a tantalizing “one-two punch” knocking away any remaining body fat the trainee in question is carrying.
The main audience this quandary appeals to is anyone possessing an inherent drive to be healthy and physically fit. Anyone at any age, from a chubby elementary

2 student teen to a middle-aged mother could want to lose weight for a bevy reasons and therefore needs to know the most efficient way to do so. The above inquiry would not apply to elderly person due to the strains of high intensity cardio on one’s circulatory system. One does not need to be educated in order to want to lose weight and be healthy.
To be clear, all someone needs for this topic to be applied to them is the will power and dedication to physically make them a better, healthier person.
Overall, all three forms of cardio being low intensity, high intensity and combined cardio are used by the average fitness goer to lose body fat and aid in muscle retention and growth however it is unclear as to which form is the most superior.
LOW INTENSITY
The most basic form of cardiovascular activity, low intensity cardio is by far the most common activity found in gyms everywhere. It is the easiest way to burn body fat and preserve muscle mass and really only requires one thing: time. The main discrepancy between low intensity and high intensity bouts of cardio is that for low intensity to be effective, the participant must yield 30-60 minutes of their time whereas high intensity only requires 15-20 minutes. In the best selling book, The Encyclopedia of Modern
Bodybuilding by Arnold Schwarzenegger, a sole chapter is dedicated to the importance of cardio and the way in which it should be performed. It was written that low intensity cardio is the most ideal style of cardio to utilize in a fitness program. “LISS” has become the proverbial “go-to” style of cardio due to the idea of muscular preservation. Because low intensity cardio entails 30-60 minutes at 65% of one’s max heart rate, it gives the participant a somewhat “slow-burn” in which fat is burnt off slowly but muscle mass is

3 preserved. When pitted against high intensity interval training, some say that because of the required all out effort, muscle mass is utilized for energy by the body’s physiological mechanisms and therefore muscle is actually lost in addition to fat. Low intensity cardio not only renders the participant with fat loss but no study has been shown indicating a drop in strength or muscle mass. Also, low intensity cardio does not have detrimental effects on one’s heart and organs as compared to high intensity training.
Due to rollercoaster-like rising and dropping in one’s heart rate, high intensity cardio puts a large strain on one’s heart, based on studies provided by Dr. Mercola, an
MD since 1985. Mercola provides evidence that world class sprinters and track runners have passed away as early as their mid 40’s due to heart failure. These sudden heart attacks can most nearly be attributed to constant bouts of high intensity cardio. Therefore, the safest, easiest and unfortunately longest way to perform cardio and lose body fat is by adding low intensity cardio to one’s regimen 3-5 times per week.
Ultimately, the ideals of Schwarzenegger and Mercola manifest in the methodology that high intensity interval training is incomparable, with regard to benefits and heart health, to low intensity training. They both revere LISS as the best way to retain muscle, burn body fat and strengthen one’s heart rate. Arnold devoted an entire page in his book towards the importance of heart health in training and cardiovascular activity and like Mercola, reported that many have met an untimely demise due to copious amounts of strenuous high intensity training. In the end, the two authors boast similar points of view and are quite convincing in their arguments that low intensity cardio is the most beneficial cardiovascular venture to one’s end-state physique goals.

4
HIGH INTENSITY CARDIO
High intensity cardio, better known as “HIIT” training is truly the polar opposite of low intensity cardio. Gaining fame over the last couple of years due to its accessibility,
HIIT cardio only requires a meager 20 minutes to complete in its entirety. In order to complete a high intensity cardio session successfully, one must create a symmetrical balance between intense cardiovascular out put interspersed with low intensity cardio. It can be characterized as using 90% of one’s max heart rate for 30-40 seconds followed by a short cardiovascular recovery period of 1-2 minutes. The constant jumps in heart rate lead to an 8% increase in calorie burn post cardio and therefore serves as the most efficient way to perform cardio. In an article presented by world renowned fitness model and collegiate sprinter Obi Obadike, a study by Australian researchers is provided in which 15 females perform 45-minute cardio sessions and compared their results to a second group of females simultaneously utilizing high intensity sprinting. The results concluded that those performing high intensity intervals burned six times more body fat than those doing the former. Moreover, in another profound study presented by researchers at the Department of Physiology and Biomechanics National Institute of
Fitness and Sports in Japan, it was surmised that HIIT training noticeably increased aerobic and anaerobic strength as compared to moderate or even low intensity style cardiovascular activity. The high intensity training breeds more intensive stimuli based on the constant up and down motion of the participant’s heart rate. This leaves room for

5 these physiological systems to adapt and ultimately grow whereas in moderate and low intensity cardio, each system remains stable and therefore can yield no upward linear progression. To conclude, although low intensity training has its place in the arsenal of an aspiring fitness enthusiast, the most ideal way to torch body fat from atop one’s figure is by performing interval style cardio.
In conclusion, both articles and writers view HIIT cardio as having the overall package. This is directly correlated to body fat being lost at a rampant pace, calories being burned post training which is always a plus, and also aids in muscle gain. Both sources were created by authors who are indeed credible in two totally different spectrums however in actuality both preach similar mantras. That mantra being HIIT is the noticeably superior form of cardio in every which way and is by all means the only cardiovascular style one should be performing.
COMBINED CARDIO
A third group of fitness folk starkly advocate for an amalgamation of low and high intensity cardio. It is believed that this type of training optimizes one’s cardiovascular potential while simultaneously advancing oneself forward in the quest for peak physical condition. The main benefits of implementing a regimen involving both styles of cardio each week are muscular confusion, quelling boredom and ultimately speeding up one’s fat burning results as compared to low or high intensity cardio alone.
To digress, the definition of psychotic behavior in laymen’s terms is doing the same thing over and over again expecting different results. If one were to commit wholeheartedly to a certain style of cardio eventually the results experienced at the onset of the activity will cease to exist. The body will adapt to the given stimuli and ultimately

6 find a more efficient way to yield similar results. Like anything in life, one must exercise diversity and variety in order to become the best they can be; this also applies to cardio. If one were to use elongated low intensity training one day and supplement that with rigorous high intensity training the next, it can be assumed that results will be much more impressive than if one totally immerses themselves in a singular style. An article provided by Rob Fitzgerald, a previous University of Maryland strength coach and now an editor at Muscle and Fitness magazine called “Cerebral Cardio” aims to verify the aforementioned points. He holds that in order for one to retain muscle mass while searing off body fat in the most practical way, one should aim to combine both styles. They complement each other in that one style (LISS) provides the body with a slow burn of calories during exercise whereas the other style (HIIT) aims to burn up one’s calories and fat storage at a more rapid pace. The body is kept guessing throughout and therefore has no choice but to tap into its internal fat storage for energy thus making the participant leaner and more “ripped”. A second source for the spoils of “combined cardio” was written by Alan Aragon, a continuing education provider for the Commission on Dietetic
Registration, National Academy of Sports Medicine, American Council on Exercise, and
National Strength & Conditioning Association. Based on studies conducted by himself and his colleagues, fat oxidation during exercise was actually higher in low-intensity cardio, and post exercise fat oxidation seemed to be higher in high-intensity exercise.
Based on this information, if one were to implement a combined cardio routine, essentially their body would continuously be burning body fat from morning till night.
Overall, both styles of cardio alone work well but a symmetrical equation involving both styles seems to win out as being superior.

7
FALLACIES OF THE LOW INTENSITY CARDIO STYLE
The research provided in this inquiry for each form of cardiovascular activity attempts to dispel the reader of any negative notions they possessed on why a certain form of cardio could be harmful or a waste. Digressing for a moment, in the theatre of life when something or someone is successful, there always those doubters and naysayers that attempt to cheapen the success of a product due to the lack of belief in their own. These critics have never seen the field from player’s view and thus never have basked in the spoils of hard work, sweat equity and the ultimate due diligence that comes with victory. This may seem so off course in the discussion of cardiovascular dominance when in fact both topics teach similar principles. There are many so- called “gym rats” out there that believe so strongly that they know everything there is to know about fitness and exercise and try to always sell the novice or moderate fitness goer on false dreams. They are the reason why people today are unaware of how to lose weight and ultimately reach their physical potential. More importantly, these people are a strong reason why this inquiry was made. This inquiry was constructed in order to educate those fitness hopefuls on just what roads to take in order to park their car at the destination of greatness.
Moreover, each of three styles of cardio mentioned possess fallacies and falsehoods about them that will be shot down now. On the topic of low intensity cardio, the most popular “put down” is that since it lasts for so long, the only way the body can sustain energy is by tapping into its muscle bellies. Therefore, the

8 participant is ultimately doing a disservice to himself or herself. Another favorite among critics of LISS is that in actuality does nothing for the participant and is ultimately a social exercise in which one chats amongst his peers or watches the TV.
Emphatically, both of these cardio “fallacies” are hogwash. The first participant who held that muscle is being burned for energy is making a fundamental cardiovascular error; neglecting the importance of heart rate in accordance to cardio. For low intensity cardio to be effective, one must maintain 60-70% of their max heart rate for 30-60 minutes as previously prescribed. One can find their max heart rate by taking their age and subtracting it from the number 220. After doing so, then merely take 60-70% of whatever that number is and attempt to maintain that for however long you decide to perform cardio for. The person bashing LISS for muscular loss is likely attempting to perform cardio at a higher rate for that 30-60 minute window and is therefore losing muscle. He is right in that regard, if you perform cardio for
30-60 minutes at a heart rate of higher than 60-70%, muscular loss will in fact occur however if one stays in the parameters of 60-70%, results will be favorable. The other misconception of LISS being a social scene is also quite common. The reason this illusion is brought about once again deals with the question of heart rate, although this time on the opposite spectrum. In this case, the participant is performing at less than 60-70% of their max heart rate capability and is also probably someone not very focused on his/her physical goals. They believe that as long as they get on the treadmill good things will happen. Naturally, fat loss does not happen quite that way. One needs to be mentally focused at 60-70% of their max heart rate for the whole session or else no fat will be lost. It’s one thing to be sitting

9 courtside at a game but it’s a whole new world when the same person is playing the game. This same metaphor applies to LISS cardio. If one is truly focused on their cardio and the end state result, the TV is not even noticed and petty chatter becomes an afterthought. Overall, LISS is dictated by one’s knowledge of heart rate parameters and any other faulty opinion should not even be acknowledged.
FALLACIES OF THE HIGH INTENSITY CARDIO STYLE
Similar to the first false opinion of low intensity cardio, many also believe that high intensity cardio also seems to yield muscle loss because all the effort utilized in each interval takes a toll one’s muscle. This opinion is also untrue. Since high intensity cardio lasts anywhere from 15-25 minutes in its entirety, it would seem physically impossible for muscle to be burned for energy. The only way muscle could be burned for energy in the form of cardio is if one is working above the general heart rate percentages for a given style of cardio or if the cardio in question exists for longer than 90 minutes. Even if the cardio exists for such duration, as long as the body is fed with the proper nutrition no muscle should be sacrificed. In the case of high intensity cardio, fat is the key component used for energy due to the stop-and-go motion required from each sprint and rest period. Also, if one is set in the belief that high intensity speed cardio actually creates muscle loss they look at the legs of a professional sprinter. Upon doing so, one will notice the mass and striation of most sprinter’s legs and bodies as a whole therefore dispelling any notions one still may hold as to why muscle is not lost during HIIT training.

10
FALLACIES OF COMBINED CARDIO
The final installment for the ridicules of cardio concludes with combined cardio. It has become so commonplace for those to believe that combined cardio does nothing for the body because since the demand on the body is constantly being changed, the body will not be able to adjust and ultimately get stronger and leaner.
However, the reason they believe combined cardio does not work is indeed the reason why so many gym enthusiasts know it as the most ideal form of cardio. The notion described at the apex of the paragraph is something called a “plateau”, the worst nightmare for one who is trying to get stronger, leaner and ultimately more fit. When the body adjusts to a given demand set forth upon it by the trainee in question, it proceeds to find a more efficient way to yield the same results and therefore does not get stronger but in fact weaker. This is most commonly seen by the gym goer who performs the same exercises in the same fashion week after week with no change at all in their given regimen and months down the line still have experienced no linear change.
If one in fact is constantly changing up the demand required from the body, ultimately the body will be unable to adjust so quickly and therefore get stronger and faster in order to not have to go through the initial pain of variation. Muscular confusion is integral for the mind, but the body as well. One can become quite bogged down by performing one type of cardio 3-5 times a week and may even cease to perform cardio at all because the effort has become so monotonous. When this occurs, the body proceeds to move in a 360 direction of growth and will ultimately store more body fat thus creating an even greater setback to the person

11 in question. Overall, combined cardio is effective because it negates the likelihood of plateaus from occurring and will help the trainee in losing body fat and putting on muscle size.
IMPORTANCE OF CARDIO
When devising a regimen to lose, gain muscle mass or just being healthy overall physically, there are four key factors that need to be considered. These pillars are weight training, cardiovascular activity, nutrition and sleep. Similar to a standard four legged table, if one leg is faulty than the entire base will crumble.
Arguably the most important leg that holds up one’s fitness program is in fact cardio. Cardio has so many health benefits that aid in making the body truly run like a well-oiled machine. One of the main reasons why cardio so important to one’s physique and overall standard of living is the benefits it provides the participant via heart health. In an article written by Shannon Clark, a degree holder in Exercise
Science from the University of Alberta and a personal trainer, it reads that one needs to keep the heart pumping at a faster rate on a regular basis which ultimately strengthens its functions and makes it last for longer. Those who do not perform cardio often and are frequently long winded when performing exercise have poor heart health and this can ultimately yield unfavorable results. Another benefit of performing cardio is an increased metabolism. An increased metabolic rate yields easier fat burning processes for the participant and also makes many other physiological mechanisms in the body work that much more efficiently. A third

12 benefit to cardio is endorphin deployment throughout the body. Endorphins are neurotransmitters in the brain that transmit electrical signals all throughout the nervous system. In laymen’s terms, endorphins are the feel-good hormones in our body that make us feel euphoric and happy not to mention aid in bolstering our immune system. Moreover, a fourth reason why cardio is essential to perform is an increase in one’s rate of recovery. If one is feeling very sore from a weight training session, cardio exercise actually minimizes the soreness being experienced by the trainee. This process is done by way of oxygen-rich blood being flushed to the muscles in pain thus jumpstarting the repair and recovery process at a quicker rate.
In the end, cardiovascular activity is important for everyone to perform no matter what age or fitness level.
The only question is, which style of cardio is best to perform; that being low intensity, high intensity or combined cardio?
SAMPLE CARDIO REGIMEN
In the discussion of which style of cardio yields optimal fat loss results, the most prudent way to find out which one is superior is merely through trial and error. It is very easy to read words off of a document and absorb the information provided through various studies and anecdotes. However in order to truly know which cardiovascular activity works best for a particular person, the reader should indeed try all three. Each style: low intensity steady cardio, high intensity interval cardio and combined cardio, is performed in three different manners and thus require different routines. The overarching idea that is prevalent throughout each

13 plan is tracking one’s results. This is most accurately done by being administered body fat testing every month or so. Some like to step on a scale because they believe if one is losing weight then something is working. This notion however is a total fallacy because muscle weighs more than fat so it can be likely that the participant is utilizing muscle for energy in their cardio sessions and thus not tapping into fat storage. Therefore the participant is doing absolutely nothing for their end state goal of fat loss and lean muscle preservation or gain. With an accurate body fat gauge each month or so, one can see if fat is being extracted from their frame or conversely if fat levels are increasing or stagnant. The main goal we are striving for is linear cardio progression or an increasingly falling body fat percentage.
Another way to view if one is making progress in their cardio routine is their output levels. If after a couple weeks of high intensity training, you have increased your 90% max heart rate zone from 9.0 on the treadmill to 9.5, it becomes quite clear that the trainee is on to the something and is making progress by increasing their cardiovascular capacity. Moreover, this can also be seen in low intensity cardio by way of either 1) originally one was tired after 30 minutes and can now perform at a high level until the 45 th minute mark or 2) similar to the high intensity interval cardio example, their 60-70% max heart zone speed increases.
Now that we know the goals of these cardio plans and just how to see if one is making the progress they seek, let’s delve into exactly what each plan entails:
PLAN I
-Perform low intensity steady state cardio 3-5 times per week preferably on an empty stomach to increase the likelihood of fat being used for energy instead of the food sitting in one’s stomach

14
-Pick a cardio machine of your choosing whether it be a treadmill, step mill, bike, rowing machine, elliptical, versa climber or just walking outside
- Maintain 60-70% of one’s max heart rate (max heart rate can be found by taking one’s age and subtracting it from 202) for 30-45 minutes
-Prior to beginning this regimen:
Get body fat tested
Make sure diet is in order
Use a notebook to track one’s results- this is done by marking down in each session the duration, one’s speed, how you felt during and after the session was over, and the difficulty level throughout
-After 6 weeks, once again get body fat tested and discern if change has occurred for better or for worse
PLAN II-High Intensity Interval Training
-2-3 times per week
-Each session should last 20 minutes and be conducted in this fashion
5 minute warm up
30 seconds high intensity (90% max HR)
1 minute cool down (50% max HR)
30 seconds high intensity (90% max HR)
1 minute cool down (50% max HR)
30 seconds high intensity
1 minute cool down
30 seconds high intensity
1 minute cool down
30 seconds high intensity
1 minute cool down
30 seconds high intensity
1 minute cool down
30 seconds high intensity
1 minute cool down
5 minute overall warm down
-The constant fluctuation in speed and heart rate will hike up the intensity to quite palpable levels therefore this style of cardio should only be performed 2-3 times per week
-After 6 weeks get body fat examined once again and glean if fat loss has occurred or flat lined
-Upon completing this six-week regimen, reflect on both low intensity and high intensity cardio and jot down the differences between the two in terms of how they made you feel
-Also, compare the results of each on your physique.
PLAN III-Combined Cardio
-Use both of the aforementioned styles synergistically

15
-Alternate between high intensity and low intensity cardio 4 times per week
-Sunday: High intensity cardio
Monday-rest
Tuesday-low intensity cardio (first thing in the morning if possible)*
Wednesday-rest
Thursday-High intensity cardio
Friday-Low intensity cardio (late at night if possible)*
-Track results from this workout just like the previous two by utilizing a notebook and body fat testing as your compass to lead you in the direction of growth
*1-this cardio should be performed first thing in the morning when there is nothing in your stomach and you are running on empty. A small protein shake is acceptable but that’s it because the goal is here is to use fat storage to propel through that 30-
45 minute session
*2-since high intensity cardio was performed in the day prior, the body’s physiological stimuli need to recover from the shocks that high intensity interval training provide. Therefore, give the body as much time as possible to recover and get stronger for you by performing low intensity cardio at night. Also, since the body is used to do doing cardio in the morning and afternoon, performing cardio late at night will serve as a shock for the body thus inducing it to grow stronger and more powerful.
Overall, these three plans describe just how to perform each style of cardio mentioned in this inquiry in the most fruitful manner. No one said the wheel had to be reinvented only to lose some body fat and gain a bit of muscle; as you have now seen the actions themselves are quite simple. The reason why so many people fail at the task is because they are lacking in dedication and in character. They are unwilling to set aside a half hour or an hour a day to perform their cardio. Don’t be that person if your goal is to try and lose weight. Commit to one of the three programs mentioned and be part of the single digit percentile that possesses the physique that is desired and can be flaunted. All it takes is a little bit of sweat equity and a mindset to succeed.

16
HOW TO IMPLEMENT CARDIO IN ONE’S EXISTING REGIMEN
Suppose one already has a weight-training program but is unsure of just how to implement a cardio regimen to supplement his iron-swinging efforts. First, one must have set a goal for him/herself, whether it be to lose weight, gain muscle size and mass or merely maintain heart health and thus body they currently have. Each journey requires a different path to reach the destination. First and foremost, one must try each form of cardio for 4-6 weeks for 3-4 times per week whilst tracking their results as previously prescribed in order to gauge which cardio works best.
Upon deciding which cardio is the most beneficial for their body, all the guesswork is done and the task becomes quite easy. If one is trying to lose weight, cardio should be utilized 3-5 times a week depending on the style. Cardio should never be done right before weight training because it depletes the body of nutrients that require replenishment upon completion.
In certain cases, cardio may be performed right after the workout but one should try to make this form of cardio HIIT because right after a workout the body has a small nutritional window to fuel the actin-myosin filaments that were just ripped up through weight training. Because HIIT takes only 15-20 minutes, this nutritional window is not compromised. Moreover, cardio should be performed on its own time hours before or hours after a weight training workout, barring that the trainee lifts weight very often. If not, cardio on days where no weight training is done is ideal.
Now if one is trying to gain weight, specifically muscle size, cardio need only be done 2-3 times per week. Instead of using cardio to seer off body fat like the

17 above example, in this case cardio ‘s sole purpose is to keep the heart pumping strong while also minimizing fat again when one is trying to put on size. Many well- respected opinions believe that low intensity cardio is ideal when trying to gain size because high intensity cardio is so draining that the body’s physical expenditure might carry over into weight training sessions thus blunting growth and progression. Therefore, low intensity cardio 2-3 times per week is ideal when trying to gain good lean body weight.
Lastly, when one is merely maintaining the physique they currently stare at in the mirror, cardio of the participant’s choosing should be performed 3-4 times per week. This keeps the body’s metabolism rampant while simultaneously preventing any excess fat from being stored around the body.
CARDIOVASCULAR DIETING FOR SUCCESS
A diet also is necessary when trying to lose body fat and actualize one’s cardiovascular potential. One cannot diligently perform their cardio while simultaneously “winging” their nutrition and expect to make any noticeable gains.
Not only does dieting aid one in actually losing body fat but also helps in giving the body more energy for those cardio sessions. Someone with a balanced diet of carbohydrates, proteins, fats and calories is surely not going to lose steam in a workout as compared to someone who eats food nearest to them when their stomach begins to churn. Expounding upon this point, one must make sure to keep carbohydrate intake low and protein intake high throughout the day if the goal is fat

18 loss. Carbohydrates are perfect in the morning because the body has been fasting all night and requires fast energy to provide to the muscles. Another good time to consume carbohydrates is after a workout because carbs help replenish torn muscles and aid in recovery and ultimate growth. Lastly, a third time to consume carbohydrates is before weight training. A weight training routine is not required if the goal is fat loss but is definitely is a five star supplement to it and by adding some carbs, 20-40g or so, before training, the body is given a plethora of energy to utilize throughout a routine.
Another guideline to follow is to nix carbs from one’s diet after about 4pm.
Since most people are inactive after this time i.e. they get home from work or school and just relax, carbs are not needed as a sustained energy source so the body can just rely on proteins and vegetables for energy. However, if one trains later in the day, carbs are necessary at the previously prescribed windows mentioned. Other than that, one must make sure they are getting protein measuring up to .75-1.5g per pound of bodyweight depending on the amount and intensity a given person weight trains or performs cardio.
Bearing that the participant adheres to all the points mentioned; fat loss is a sure thing.
PERSONAL CARDIO ANECDOTE-HIGH INTENSITY
Personally, I have tried all forms of the cardiovascular activities mentioned.
Since each of the aforementioned cardio styles made my body feel a different way, I felt it necessary to tell my training stories. Moreover, the amount of people I witnessed performing cardio day after day and portraying no progression inspired

19 to in fact carry out the above inquiry of just which style of cardiovascular activity is the most pivotal for fat loss and muscle preservation/gain and ultimately superior.
The first cardio program I submerged myself into was the HIIT, high intensity interval-training regimen. Out of pure preference, I seemed to only defer to the treadmill for these cardio bouts. Any cardio machine with a heart rate monitor will work just fine however sprints always seem to do my body the most justice. I was quite young, 16 to be exact, when I carried out this program and was not privy to the knowledge I have shared throughout this inquiry. Therefore, believing that more is always better, I proceeded to perform HIIT cardio 5-6 days a week primarily after weight training in order to utilize fat burn as much as possible. The plan worked quite well for me, I lost body fat and felt stronger in many of my lifts.
However, because I was performing HIIT so often, my body began to burn out fast. After about a month of performing consistent HIIT training my body began not only to plateau but even worse, began to feel sluggish every waking moment of the day. My energy during weight training workouts began to drop off and after attempting to push through these training hurdles to no avail, I knew a change needed to occur. I read more and more on the topic and learned that in this case, as with most fitness training aspects, less was indeed more. I cut back my HIIT sessions to three times per week for 20 minutes at a time, roughly 8-10 intervals per session and began seeing more of a change. More and more body fat was coming off my body and I began to stretch my training capacity from 60 minutes to 90 minutes to ultimately two hours without losing any steam or determination.
In conclusion, HIIT training worked very well for my body.

20
PERSONAL CARDIO ANECDOTE LOW INTENSITY
The second form of cardio I attempted to implement in my program was LISS, low intensity steady state cardio. At this stage in my fitness journey, I was 17 years of age and my body fat was already low. However, I did not possess the look I craved and was bored of doing HIIT training and starved for change. I began to perform low intensity cardio 4-5 times per week, generally in the morning on an empty stomach for 30-45 minutes. I carried out these sessions on an empty stomach in order for my body to use the fat it possessed as energy in order to continue the cardio workout.
To be honest, this style of cardio did not yield the same results manifested through
HIIT cardio. These sessions were more time consuming, monotonous and were plainly not as fun. I did indeed lose more body fat from using this plan but ultimately did not reach the goals I set for myself.
Although boring, these cardio sessions did help my body with muscle repair noticeably. After using this cardio, I noticed a rampant increase in my muscle’s recovery time so this was a plus. In the end, this cardio was beneficial but did not have the same effect on my physique as high intensity cardio.
PERSONAL CARDIO ANECDOTE-COMBINED CARDIO
The third and final installment of cardio I attempted was combined cardio. I actually saw the most exemplary results with this form of cardio as compared to the other two. Not only did I lose more body fat and grow stronger in the weight room, the monotony of actually “doing cardio” was gone. With one style of cardio done consistently every week for months at a time, the act in itself begins to lack the

21 mental stimulation required to put forth the all out effort to reach one’s goal. With combined cardio, every session was something different and I looked forward to that variety each time. There was a new zest for cardio that I had not explored with the other two styles and it felt great. This was my favorite style of cardio to perform out of all three and not only did this particular style leave me with the best physical results, mentally I was engaged for every step thus enabling a more focused workout.
The way I performed combined cardio was as follows:
Sunday-early morning-LISS for 30-40 minutes
Monday-rest
Tuesday-HIIT training either post workout or at another sanctioned time during the day
Wednesday-rest
Thursday-early morning-LISS for 30-40 minutes
Friday-HIIT training either post workout or at another sanctioned time during the day
Saturday-rest and recuperate from the week
This seemed to be the perfect split of activity mixed interspersed with rest to conclusively leave my body with a hydrated dose of cardiovascular superiority yet still thirsty for more.
CONCLUSION
To finish off, low intensity, high intensity and combined cardiovascular activities all are effective in slimming down the participant while retaining muscle mass but it becomes unclear which one is superior. Based on the information provided in this inquiry, one can see that each form of cardio has enough research to substantiate that one style is potentially more potent than another. The underlying

22 answer to the question of cardiovascular superiority is preference. Everyone has a different genotype and DNA strand therefore every exercise or activity will hit everyone’s body differently. To the dismay of every gym goer out there, there is not a secret recipe to get in shape and be fit. One must have the inward will power to rise above society’s rhyme and reasons and overcome the temptations of a nonsubjective third party and decide to better oneself from a physical standpoint.
No matter what style of cardio one may choose, the only overarching idea throughout is see it out until results are met. As long as the drive and fire burns inside to lose weight or put on size or just be healthy, the type of cardio should not be the question. Moreover, the real question that should be asked is, “What’s next?”
In conclusion, all three forms of cardio mentioned in this inquiry are all effective in aiding the trainee in question with whatever goal they seek, one must merely choose with cardio works best with their own body.

23
WORKS CITED
"Bodybuilding.com - 5 Great Benefits Of Cardiovascular Exercise!" Bodybuilding.com
. Web. 19
Apr. 2012. <http://www.bodybuilding.com/fun/sclark85.htm>.
"MedicineNet.com." MedicineNet . Web. 19 Apr. 2012.
<http://www.medicinenet.com/script/main/art.asp?articlekey=55001>.
"Myths Under the Microscope Part 1: The Low Intensity Fat Burning Zone - AlanAragon.com -
Fitness Based on Science & Experience." Fitness Based on Science & Experience . Web.
11 Mar. 2012. <http://alanaragon.com/myths-under-the-microscope-the-fat-burning-zonefasted-cardio.html>.
Fitzgerald, Rob. "Cerebral Cardio - Muscle and Fitness." Muscle and Fitness - Your
Ultimate Source for Training and Nutrition . Web. 28 Jan. 2012.
<http://www.muscleandfitness.com/training/other/cerebral-cardio>.
Schwarzenegger, Arnold, Bill Dobbins, and Arnold Schwarzenegger. The New
Encyclopedia of Modern Bodybuilding . New York: Simon & Schuster, 1998.
Print.

24
Obadike, By Obi. "Bodybuilding.com - Ask The Ripped Dude: What's The Best Form Of
Cardio For Fat Loss?" Bodybuilding.com - Huge Online Supplement Store &
Fitness Community!
Web. 28 Jan. 2012. <http://www.bodybuilding.com/fun/askthe-ripped-dude/whats-the-best-form-of-cardio-for-fat-loss.html>.
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. (1996).
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc, 28(10):1327-30.
Beware: Too Much Cardiovascular Exercise Can Hurt Your Heart." Mercola Peak
Fitness Videos & Articles - Mercola.com
. Web. 12 Feb. 2012.
<http://fitness.mercola.com/sites/fitness/archive/2011/03/22/beware--new-studyfinds-too-much-cardio-can-hurt-your-heart.aspx>.