I hate cardio. Running more so than most, but generally speaking I hate steady state, static cardio. I don't find it fun, I don't find it rewarding and, above all, I don't find it effective. I gave it up and I've seen dramatic changes for the better.
I already can envision the stream of vitriol sure to populate my inbox from diehard cardio enthusiasts, so allow me to explain.
1. Cardio and Weight Management. A common misconception is that cardio training is an effective weight loss and weight management tool. This is evidenced by most commercial fitness centers in which you're likely to find more members slogging away on the cardio training machines (e.g. treadmill, elliptical, etc.) than you are at the squat rack, bench press, or dumbbells.
We are all familiar with the equation (calories in) < (calories out) = weight loss. This is an absolute oversimplification. There is more to weight loss than just caloric consumption and expenditure. Burning calories is not the same as burning fat.
The human body is an amazing machine, designed and evolved to maximize its energy. Maximizing energy means using the most efficient forms of energy before the least efficient forms. Fat is the least efficient form of energy.
When a body is engaged in a long duration, steady state movement, such as running, the body reacts by maximizing its energy stores. Due almost entirely to the body's perception that you are engaged in "flight" over "fight" and need energy to outrun your pursuer. The body will not release fat as its energy source because fat is simply too inefficient.
Alternatively, when engaged in short bursts of activity, such as sprints, barbell complexes, and Tabata protocols (an article topic in and of itself), the body reacts by using fat as its primary energy source. Again, this is almost entirely because of the body's perception that you are engaged in a brief expenditure of energy and will stop to recover in a short time. As this energy expenditure is short, the body is unconcerned with maximizing its energy and will release its least efficient energy source (fat) in an effort to maintain more efficient energy sources for a time they are really needed.
Finally, the effects of steady state cardio on body composition diminish as weight lowers. An obese person will see much better weight loss effect from steady state cardio than a person with only 5 pounds to lose. However, both individual's will benefit from sprint training.
2. Running. A number of cardio machines are low- or no-impact; meaning the movement does not create a constant pounding on the joints and skeletal structure. Running is a bit different.
Running is a constant, repetitive pounding requiring the ankle, knee, hip, spine, and shoulders to cushion the impact.
The constant impact from long duration running creates increased risk of IT band syndrome, pulled hamstrings, stress fractures, shin splints, dislocating knee cap, plica syndrome, paetellorfemoral syndrome (runner's knee - I mean come on, running has it's very own ailment) and many more. I just chose some of the ones that sound the scariest.
My point is this - running is great for some people, but if running is something you hate or something that doesn't work for you...don't do it.
3. High Intensity Interval Training (HIIT). Nearly everyone has heard of HIIT, but few recognize the tremendous flexibility and scalability of HIIT in practical application. The typical HIIT program involves traditional "cardio" machines, on which the individual sprints for X seconds and rests for Y seconds. However, HIIT does not necessarily require a treadmill, elliptical, or rowing machine.
Rather than considering HIIT just another version of machine cardio, look to its flexibility. HIIT can be used with other General Physical Preparedness (GPP) movements such as rope jumping, jumping jacks, squat thrusts, thrusters, burpees, mountain climbers, and flat jacks.
Even further, HIIT can be performed using movements generally considered within the realm of "weight training". There is no restriction on using weight training movement to charge up your heart rate and stoke your metabolism. Consider kettelbell swings, tire flips, and barbell complexes (selecting 5-8 compound, multi-chain movements and performing them for 6 reps with very light weight, back to back without rest).
By tricking the body into thinking it's only going to exercise for a few seconds at at time, these high intensity intervals followed immediately by rest periods will trigger your body to burn fat.
4. Practical Uses. Everyone exercises differently, I myself change my routine every 8 to 12 weeks. Accordingly, rather than try to prescribe a round peg for every shaped hole, I'll explain how I structure my workouts with the intent of providing a flexible framework for you to utilize in your own programs.
Presently, I weight train 3 days per week (Sun, Tues, Thurs), on a 4 day cycle. My weight training days are broken into phases with a dynamic warmup at the beginning and targeted mobility/flexibility at the end:
A.
1. Olympic or Metabolic Movement
2. Targeted Core
B.
1. Knee Dominant (e.g. squat) or Hip Dominant (e.g. Deadlift) Multi-Chain
a. Pliometrics
2. Upper Push (e.g. Bench Press) or Upper Pull (e.g. Chin-ups)
C.
1. Knee Dominant Single Leg (e.g. lunge) or Knee Dominant Hamstring (e.g. SB Curls)
2. Upper Push (e.g. Dips) or Upper Pull (e.g. Inverted Row)
D.
1. Tabata Conditioning
Two days a week (Wed, Sat) I engage in conditioning work. This varies week to week based on my mood, energy levels, and time. However, the following is a breakdown of this past week.
On Day 1 I used a modified Tabata Protocol - true Tabata requires all out effort for 20 seconds followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes - and that's it. I use the Tabata as a structured interval (Exertion 20/Rest 10). You could go E10/R20 all the way to E60/R120.
Day 1.
HIIT A.
1. Battling Ropes
2. Kettlebell Swings
HIIT B.
1. Tire Flips
2. Sledge Hammer Strikes
HIIT C
1. Sandbag Cleans
2. Wall Ball
HIIT D
1. Farmers Walk
2. Waiters Walk
Day 2.
50 Kettlebell Swings followed by 5 Treadmill Sprints (E20/R40) repeated 4 times.
You'll see a big difference between Day 1 and Day 2 - but both involve traditional weight training movements performed with much lighter weight. For example, on a weight training day I may work with 55lb or 70lb kettelbells, on a conditioning day I'll work with 35lb. Either way, the work is completed in approximately 30 minutes.
Also note the structure of the week. 2 days on, 1 day off, 3 days on, 1 day off. The conditioning work does not interfere with my weight training as it engages muscular systems on a different level.
4. Wrap-Up. So, like I said...I hate cardio. Rather than slog through another hour or so on a treadmill or an elliptical desperately searching for something to watch, or read, or listen to, I simply gave up. I went back to the drawing board and figured out a method that would (i) get me the results traditional cardio didn't, and (ii) give me some enjoyment.
This method isn't for everyone - but it is for anyone. Give it a try.
--BA
The training methods described here are complex and dangerous. Fit2You just happens to have trainers expertly qualified in all the methods described here today...go figure.
"If you've got it, flaunt it. If you don't, get it with us."
