Actually, the purpose of cardio in bodybuilding is to burn off body fat and improve your cardiovascular health. These results may not apply to shorter and/or less intense forms of steady state cardio. If I’m actively trying to lose fat I will be in a calorie deficit and trying my best to limit muscle loss, for this purpose I prefer SSSC. Q) What is both more muscular and leaner than a sprinter? Nothing changed in her diet. Sprinters are muscular; the long-distance guys look emaciated because long-distance running is CATABOLIC. Many competitive bodybuilders prefer walking on a treadmill for their cardiovascular training to avoid any possible muscle loss. I must admit that I’m playing devil’s advocate a little here and I will read the study when I get a minute. [/quote]. She then took up triathlons, ditched all the weights and doubled the amount of time she spent exercisesg…running, swimming, riding. Slower, steady-state cardio is great for people who may not have the endurance, speed, experience, or mobility to do HIIT cardio. I agree it is very fascinating. long distance runner: http://www.T-Nation.com/img/photos/06-070-feature/image015.jpg, sprinter: Sprinting is FUN! So, if you choose steady-state for your cardio training, you can still burn significant calories. It seems that people are being so successful with their training these days that they can completely disregard entire training strategies. “Notwithstanding the higher EPEE [excess postexercise energy expenditure] for supramaximal interval running compared with submaximal continuous running, the major contribution of both to weight loss is therefore via the energy expended during the actual exercise. Switching gears, we are talking about people that are in the top 1% of humans in regard to their muscle mass and symmetry, hardly the average person, and yes sssc does work for these genetic freaks but that is hardly applicable to the general population. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Steady-state cardio also boasts numerous other advantages. Another advantage to steady-state cardio is the length of time your body is in the fat-burning zone. The point I was trying to make was that comparing a jacked sprinter to an emaciated (in contrast) long distance runner seems to me to be comparing differences in muscle mass rather more than a body fat level comparison. She did some interval work, but mainly steady state. If you do steady-state cardio before you lift, you won't have the energy to work as hard as you can. This has been proven. Often, people find training on the treadmill or stairmill to be tough on their joints. It happens when your body works hard enough to burn fat, but not too intensely that it switches to sugar for energy. This is because the HIIT workouts burned more calories and fat the rest of the day, which adds up to more calories and fat than you can burn during a single workout. I agree with you that the activity does contribute to their look. school football team ate Doritoes and a Coke for lunch, never lifted very hard, but were the biggest and fastest guys on the team. “Greater capillary density” is the smarty-pants way of describing this effect, and it’s a proven result of this type of exercise (I read about it in the ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING textbook, for you citation hounds). Steady-state cardio involves going at a steady pace, usually the same through the whole duration of your session. Let’s spice this up a little. triathlete, I’ve done a lot of SSSC in the past and I don’t “make it out to be the devil;” I just believe that for the purposes of the average trainee you get far more bang for your buck working at higher intensities…that goes for cardio AND weights, naturally. The article mentioned that perhaps some mechanism of lactate fermentation was not reflected in expired gases or something like that… very interesting…. Steady-state cardio, also called "Zone 2" work, can be described as 65-70% of max heart rate, or 120-140 BPM (beats per minute). McDonald reasons that, depending on the intensity, “steady-state aerobics tend to burn more calories during the exercise bout than interval training.” This is a big deal for two reasons: Your muscle tissue gains the capacity to perform at a higher level, thanks to being able to receive more oxygen and nutrients. If you decide to do fasted jogging for 45-90 minutes (you're also putting your muscle at risk. [quote]IQ wrote: Then, either HIIT or SSSC will help burn fat, but the key is to not lose your muscle in the process. Forgive the lengthy post; I find this stuff geekishly fascinating…. Some people will say HIIT is considered best for fat burning and slow steady state cardio is inferior. I have known people to take it to real extremes and go for 2 hours. Let’s take the marathon runner vs. sprinter analogy to it’s logical conclusion shall we? A Long distance runner doesn’t want excess bodyweight. I’ve had the steady cardio vs HIIT debate on another board, and it all came down to this: HIIT is more effective, yet also harder, so most people would rather take the easy way out (steady state cardio) and get inferior results. The 135-kJ greater EPEE for the interval treatment is of little physiological significance to the energy balance of athletes because this amount of energy is equivalent to the kilojoules in only 75 ml of orange juice. Smaller muscles mean the blood has less far to travel to deliver oxygen to the muscles. Less calorie incineration for you! Alwyn Cosgrove cited a study earlier this week on this very topic. Obi Obadike explains the benefits and advantages of steady state cardio. Of course, we’re all assuming the individual practicing HIIT is fit enough to do so and won’t keel over and die. As far as the sprinter vs. marathon runner goes, yes the sprinter appears better than the long distance runner. It occurs at a much higher rate after intense weight-training than after low-intensity, steady-state cardiovascular training; that's why it's important to put as much energy into your lifting sessions. See more ideas about Treadmill workouts, Cardio workout, Cardio. In other words, if you're unable or don't want to do HIIT cardio, your fat-loss goals are not invalid! You’re right in that both methods can be effective. Could it be that these guys are superior athletes to begin with? Sprinters are muscular; the long-distance guys look emaciated because long-distance running is CATABOLIC. Another, more important benefit for strength athletes, bodybuilders, and so on, is the carryover benefits of steady state cardio; namely, increased work capacity and muscular endurance. I will try to find it in its entirety and read it. If you look at the whole picture and not an individual training session it makes perfect sense to train like a sprinter to have the lower body fat. If we only had 60 minutes to live and had to choose the best way to lose maximum fat before we die, then steady aerobics will win…but then you die. Having a better performing cardiovascular system, more muscle cell mitochondria, and more efficient lactate cycling can only improve your performance in the gym. HIIT is very effective, probably the most effective. Kids NEVER willingly jog for any length of time except in gym class. However I will make this one caveat, when dealing with sedentary and overweight individuals the risks associated with heart attacks and strokes I believe are far to high. I admire these people but most folks have neither that kind of time nor those kinds of physique goals. Steady State. I agree with you that the activity does contribute to their look. [quote]dynamicfitness wrote: But I still think that trainers need to find safe and effective ways to increase intensity, even for deconditioned folks–be it by having them do swimming intervals or walking briskly up hills. Now you have a large caloric expenditure (much higher than what you got when walking) and you're fasted – two cortisol-promoting elements. Other will argue that LISS is superior becuase it uses fat for fuel. Just my thoughts on the subject. A) SSSC, a common example is incline walking on a treadmill. © 2020 Bodybuilding.com. Steady state cardio routines, which include walking, jogging, and biking, can be used to help you lose those extra pounds of fat while stimulating muscle growth in the areas you target. [quote]IQ wrote: As well as the fact that most of them perform some sort of weight training exercise. Just go to alwnycosgrove.com, click on the blog, and scroll down to TUESDAY MARCH 6th. Body Recomposition: Steady State and Interval Training: Part 1by Lyle McDonald.2. The activity is just intense enough to stimulate the release of cortisol, and also long enough to elevate it significantly. This includes … Moderate intensity/steady state cardio – the type that most people are doing when trying to lose fat – will increase cortisol levels the most. It has also been reported that exercise programs utilizing intensities >85% O2 max are associated with significant increases in dropout rates and injuries (22).”. It this instance I would reccomend at least a four week period of a solid diet, with a gradual steady state cardio build up, along with a solid stretching routine, and a high rep anatomical adaption phase for weights training. Ketogenic Diet: Your Complete Meal Plan and Supplement Guide. Depending on your fitness level, age, experience, and goals, steady-state cardio can definitely serve a purpose in your workout regimen. By doing more steady state cardio, I end up doing less strength training. The reason that marathoners have terrible physiques is that long distance running is their primary form of exercise, if not only form. They subsequently built up to a workout of just HALF the length of the steady state group, and still beat them handily in fat loss. Bodybuilders will use SSSC to amp up caloric burn during cutting phases in an effort to shed fat while not overstressing muscles that are getting pounded daily with high-volume weight workouts. The initial intensity was 60% of maximal … Forgive my computer illiterate inability to post the link here…. It has helped some but im still not entirely clear on the issue. Thanks for that link to the study posted by alwyn cosgrove, extremely interesting. HIIT and steady state cardio: Which is the best cardio for bodybuilding? If the average Joe isn’t willing to do the hard work, then they can expect average results. The most common reason people give for not exercising is lack of time. Now I’m certainly not anti HITT (it’s the form of cardio I’m using now that I’m bulking) but I realise that both forms of cardio are merely tools. Everyone is correct, however in the right circumstances. I also tell people, “Do as little cardio as you can get away with while dropping fat at the rate you need to drop it.” Add cardio time gradually and only as necessary. In my experience it’s harder to get trainees to TRY higher intensity cardio but once they try it they find it more enjoyable than repetitive and time-consuming steady-state work. This seems really inefficient for weight loss, aside from the fact that is stimulates more cortisol production and possibly results in a fast to slow twitch fiber transition… But you are saying since the body will have a much higher EPOC after the HIIT and this helps clients drop the weight faster. But i would assume the constant stress put on them when the sprinters foot strikes the ground has something to do with it. A less productive weight-training session can impact EPOC. On the flip side an endurance runner will have little stimulation (in comparison) of the fast twitch fibers. However it does take about a total of 35 miles to burn a pound of fat. Sprinting is often overlooked for jogging yet the benefits of sprints for a bodybuilding can far outweigh jogging. So most of your subjects would rather have a briefer more intense workout than a long lower intensity one. Thanks for that link to the study posted by alwyn cosgrove, extremely interesting. Also any peer reviewed articles you could direct me toward comparing the different types of training styles would be great.). The ET group completed a 20 week steady state aerobic training program on a cycle ergometer 4 times a week for 30 minutes, later progressing to 5 times per week for 45 minutes. This is because of the muscle the sprinters have. I have patella issues in my left knee, so sprinting is something I do only occasionally. T E S T O S T E R O N E J U N K I E. Reviews and Research. This usually occurs around 65 percent of one’s max heart rate. Weight control wise sprinting works better than steady-state work because it helps BUILD muscle, whereas steady-state cardio does the opposite. If you have knee, hip, or ankle problems, the elliptical or stationary bike may be a better choice. I have a professor who believes that for the average person, steady state cardio is better. In order to produce more power the muscle will hypertrophy. They were broken into two groups, a high intensity intermittent training program (HIIT) and a steady state training program which they referred to as endurance training (ET). I do think however, that this is due more to the fact that they both train specifically for their sport. Either do your cardio in very high intensity, or very low intensity. If you are like most bodybuilders you prefer to do the weightlifting and skip the cardio or do as little cardio as needed to keep your body fat low. Obi Obadike, M.S., is a celebrity trainer and fitness author who holds a Master of Science degree from the University of Phoenix (Phoenix, Arizona). As you’ll see, the results of the study are pretty interesting: 20 minute interval sessions over 15 weeks caused fat loss; steady state cardio for 40 minutes bouts over the same 15-week period caused fat GAIN (!). As far as sprinting contributing to their high levels of muscle mass I can’t see any reason why it wouldn’t. Link: http://jap.physiology.org/cgi/content/full/82/2/661) They came to the following conclusion. On the flip side an endurance runner will have little stimulation (in comparison) of the fast twitch fibers. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://www.livestrong.com/article/539508-60-minutes-steady-cardio-vs-20-minutes-intervals/#ixzz2M8BQqv86. Almost all research on this topic uses some form of RER and proves the point that more fat and overall calories are burnt during steady state cardio. Target heart-rate zone for low-Intensity steady state cardio training As far as sprinting contributing to their high levels of muscle mass I can’t see any reason why it wouldn’t. I appreciate the input but it would be nice to see some studies done on the difference between the two. http://www.nccu.edu/campus/athletics/jstfpr03.jpg. If you've got an hour, try 20 … Journal of Sports Science, 4 pp189-99. For beginners, steady-state cardio is a good alternative. Now I know lower intensity cardio uses more fat as fuel, whereas more intense exercise relies primarily on carbs for fuel. A few months into it she noticed her bodyfat level was up. So is there any way to optimise the use of fat stores during this recovery process? More on the topic of possible injury: as others have stated on this thread, you’ve got to build up to the higher intensities, and all-out running may not be a safe choice for some clients. Steady-state cardio brings more benefits than weight loss. Fasted, vs Steady State vs HIIT - Duration: 7:45. bios3training 9,043 views. Powered by Discourse, best viewed with JavaScript enabled, http://jap.physiology.org/cgi/content/full/82/2/661, http://www.T-Nation.com/img/photos/06-070-feature/image015.jpg, http://www.nccu.edu/campus/athletics/jstfpr03.jpg. It's also great for competitive bodybuilders whose primary concern is building as much muscle as possible. I'm a huge advocate for HIIT cardio, but I also think slow, steady-state cardio has its own respective advantages for fat loss and might be better for certain fitness enthusiasts. That is the low end of your target range. Anyone know of any? Assuming we’re not talking about someone who is very deconditioned or injured, why should a trainee spend a SECOND of what time they have doing a form of exercise whose benefits can be acheived in significantly less time at higher intensities? Check out the study; both the HIIT and the SSSC groups started from scratch; no one switched from one to the other, so the fat gain in the SSSC group was not caused by a change in caloric output. However, just like another poster mentioned about sprinters, they are amazing athletes and are naturally blessed with a superior body. The original Tabata protocol was designed for a stationary bike, not for front squats, remember that. Let's go back to fasted training. Not exactly what were talking about but interesting anyways. Obese, pregnant, or elderly trainees can also benefit from doing steady-state cardio instead of HIIT. HIIT is extremely effective for athletes and weightloss as well as maintaining cardiovascular fitness whilst not hindering muscle growth (though a walk never hurt anyone). Steady-state cardio also boasts numerous other advantages. For steady-state cardio, you want your heart rate to be between 45 and 50 percent of your maximum heart rate. Another benefit is that it “teaches” the body to use fat as a fuel source. The bodybuilder analogy is true. Like you stated it is performed under parameters close to that of weight lifting and heavily involves fast twitch muscle fibers as well as slow. Some advantages to steady-state cardio are the length of time the body is in the fat-burning zone. Obese, pregnant, or elderly trainees can also benefit from doing steady-state cardio … If joint pain is an issue, you can try high-intensity swimming or biking. The fat-burning zone occurs when you work at roughly 65 percent of your maximum heart rate. If you want to have a some muscle and low bodyfat, then your first step is to build the muscle neccessary to have a metabolism that burns fat. Do at least 20 minutes of steady-state cardio after your intervals. As well as the fact that most of them perform some sort of weight training exercise. If you're new to the fitness world and aren't sure which cardio style is best, spending 45 minutes on the stationary bike is probably a better starting choice than all-out sprinting. Sprint-workouts cause another metabolic kick through EPOC, which is minimal with steady-state cardio. I am curious what those of you who work as trainers have found to be true. Fasted, Moderately Intense, Steady State Cardio. I think it wears on the joints and CNS and detracts from weight training. Not in between, which is what most people consider steady state cardio. I like to switch between HIIT training and steady-state for my cardio workouts. Again I think that sprints are too much to recover from and will hinder the progress of the typical bodybuilder (bodybuilder meaning a non-athlete training to improve physical appearance). Not to mention sprinting is more fun and less time consuming. I have a few of the cross country team in class and while they don’t posses the physique I desire, they def. As far as the very developed deltoids usually displayed by sprinters goes I’m not sure. Mark Bell - Super Training Gym 19,201 views. Research has confirmed that it’s generally a good idea to separate your lifting and cardio sessions by at least 6 hours. I think you’ll find that elite marathon runners have higher body fat % than elite sprinters. If you participate in weekend adventure activities like hiking, cycling, or rowing, cardiovascular endurance is essential. This will last anywhere from 30 minutes to 1 hour. Q) What type of cardio seems to be favoured by bodybuilders when preparing for a contest? Check out the study; both the HIIT and the SSSC groups started from scratch; no one switched from one to the other, so the fat gain in the SSSC group was not caused by a change in caloric output. What have you all found to be the most effective means of weight loss for your clients? As long as you consume a sufficient variety of incomplete proteins to get all the required amino acids, it is not necessary to specifically eat complete protein foods. Since he already has a base strength level sufficient to perform his sport all physiological adaptations will be geared toward improving VO2 max, raising lactic threshold and improving the oxidative energy systems efficiency. The most interesting study I found talked about something not adding up when measuring expired gases during interval training and the change in body composition. The intervals could be anywhere from 10 to 20 minutes. Not to mention the fact that most people will end up hurting themselves trying to sprint. Finally, steady state cardio is catabolic in part because the body is trying to make the activity more efficient. Renowned fitness expert Lyle McDonald explains that steady-state cardio is “more appropriate for beginners” than HIIT. 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