In one of my previous blog posts, I mentioned the importance of resistance training for fat-loss and well-being in general. Training with weights (or some sort of resistance) is, without a doubt, the most effective way of improving your body composition and if you are only going to do one form of exercise; it should probably be weight training. I’ve also mentioned the effectiveness of High Intensity Interval Training (HIIT) and circuit training for fat-loss, and the body’s ability to continue to burn fat after an intense bout of exercise. But where does this leave good old steady-state cardio (low to medium intensity at a steady pace)?
Is plodding on the treadmill redundant now? Is it pointless hopping on the bike or cross-trainer and pounding away for 30 minutes? Should we just give up on low-intensity exercise altogether? Of course not. Steady-state cardio is still a very useful resource to tap into and there are a number of reasons why you should be doing it.
1. MAKE A START - Steady state cardio is particularly useful for those who are just starting out on a new exercise routine or for those that are returning to exercise after a break (post-natal ladies, brisk walking is your go-to starting point for getting back into exercise). In fact, I often recommend that my new clients follow a progressive programme of “walking outside” in addition to the resistance sessions that they complete with me. The additional cardio sessions (low impact walking or cycling ) often form an integral part of the exercise programme as they are excellent for burning a few extra calories and increasing aerobic fitness, without being so taxing that your body cannot recover from them. If you're just getting back into the swing of things, a vomit-inducing HIIT session is probably the last thing you need, you'll hate it and you won't keep it up. A 30 minute/1-hour brisk walk, 5 times a week, on the other hand, is achievable and will make a nice dent on your weekly calorie balance.
2. RECOVERY - Walking, cycling and running are a great way of building fitness and confidence for more intense programming. So what about the more advanced exerciser? Well, once you have a decent base level of fitness, the more intense forms of cardio certainly become more tempting. HIIT, Supramaximal Interval Training (SMIT), and metabolic conditioning will undoubtedly come more into play when chasing fast body-composition results but steady-state cardio may still play an important role. This is especially true if you wish to do regular bouts of cardio in addition to a number of highly intense strength-based sessions; at which point you begin to run the real risk of overdoing things and impacting on recovery if you don't programme things properly. If you're already smashing it with your weight training, you're going wear yourself out pretty quickly with maximal HIIT sessions on top. If fatigue is an issue, try steady-state cardio on your "recovery" days away from the weights. Not only will you experience less fatigue but the increased blood flow will help to repair your damaged muscle tissues.
3. ITS SUSTAINABLE - In most cases, there really is no excuse not to do it! You don't need any equipment to go for a walk and it's always good to get off your bum and explore your local area. Plug yourself in to an audiobook or your favourite playlist and go for a wander! You won't feel physically drained after a brisk walk and you'll feel the benefits soon enough!
Myself? I enjoy walking and mountain biking as my cardio. Not hiking or trail-walking or even long distance walking. I just enjoy getting out and about and exploring where I live. I get agitated if I sit around for too long and I try to make a point of getting out for a walk on the beach or around our local lake as often as possible (see pictures below!). It's pretty, it's fresh air, it's exercise and it's free!
