Interval vs. Long Steady Cardio
We’re learning more and more about interval training vs. longer bouts of cardio efforts. Making your cardio time count is the key without over training. Regular bursts of high intensity training followed by moderate recovery is the really the way to go, not to say that there isn’t the place for a longer scheduled cardio period.
Studies suggest one may burn up to 1 1/2 times the calories during the same duration if you had done long and steady cardio. In addition, you will even burn 75-125 additional calories after the workout. Also keep in mind that long and steady helps enhance your metabolism. I’d like to suggest to do intervals 75% of the time and then mix it up with another 25% of Long and Steady to help reduce your chance of injury by over training.
One of my favorite cardio programs that I do for myself in 30 minutes is this:
Treadmill, spin bike, treadmill, spin bike; alternating between each song from my IShuffle. Guns n Roses, Welcome to the Jungle, does it for me! By the time I’m reaching 20 minutes into my cardio, I try to not sit on the bike AT ALL , until I’m my 30 minutes is up. But, I’m also careful and know that I can’t maintain and all out effort for the entire 30 minutes. I’m probably pushing hard about 6-7 times all out for 45 seconds to a minute, then allowing for small recovery but never fully recovering of course. Then up again!
My heart rate is definitely high but I’m having way more fun by approaching it this way. Then after this, I’ll do my strength training, followed by some balance training with all my fun gear, like the new Gigante by INDO Board.
Or, if time allows, I grab my SUP board and do fast sprints from point to point. I’ll even head into the wind for and extra challenge.
If you’re just starting to get into interval training, take it easy and don’t allow yourself to crash halfway into your workout. I might suggest that you simply do 2 -3 small bursts of high intensity bouts at 20 30 seconds and work your way up. To do a whole song at 3 minutes can easily deplete your energy stores if you aren’t careful. Another reason to eat about 45 minutes well before you do this. A little high quality carb or fiber, like a banana or oatmeal is good. And then remember after your workout, you should consume a little carbs and protein to rebuild what you broke down and replenish your fluids.
Kicking your metabolic after burners on high is truly the key. This will keep your metabolism in a higher gear day and night!
Let me know how you do!
In good health,