Tag Archives: Cardio

Weight Loss: Burn the Treadmill

You’re being duped folks! Long duration cardio training does not make you lose more fat and weight. If I had a dollar for each time I heard the phrase, “… but I need to do cardio so I can burn fat and lose weight…” I’d be rich. This statement couldn’t be further from the truth. I understand where the confusion comes. It’s really not your fault. You’re being hoodwinked by health and wellness companies who put on this persona that they are health experts. They are not. These are simply business savvy folks who misinterpret science and pass garbage on to you. Let me explain.

Graphics like this misguide those seeking weight loss.

Graphics like this misguide those seeking weight loss.

First, the respiratory exchange ratio (RER) says that fat is metabolized greatest when the body is at rest. This is true. However, the aforementioned wellness companies misinterpret this and say that the closer the exercise level is to low intensity, the greater the fat loss. Thus, they try to give you these easy to follow fat burning weight loss guidelines. Have you seen those ridiculous diagrams on cardio machines that say 55%-65% of max heart rate is the “Fat Burning Zone” (see image). We also have trusted magazines like Women’s Health and Fitness that give you a Fat Burning Zone calculator. If you plug data in to the Women’s Health and Fitness calculator you will see that they also recommend you work at approximately 60% max heart rate.  We trust this information and are led to believe that lower intensity, longer duration activity equals weight loss. This is untrue. Continue reading

Hate “Cardio”? Me Too, But “Cardio” Doesn’t Have To Suck

For many, “cardio” sucks. Running – the  boring monotonous “fat-burning” exercise that is nothing more than audbile thud, thud, thud of a foot slap whilst staring at mindlessly at CNN Breaking news on the overhead TV monitors. Some meathead gets on the machine next to you and insists on going 1% steeper grade and .1 MPH faster. You try the elliptical, which has absolutely zero relationship to how we move everyday, unless you have discovered an amazing pair of Back To the Future-esk sneakers that allow you to air pedal instead of walk. Then there are those who need upper body rest and choose to bike. Or better yet, if you are really tired you can choose the recumbent bike that is perfect for people who want to lie down while exercising.

For the “cardio” lovers out there; I get it, “cardio” can be awesome and burn calories. I get there are many training programs. So, before you get on your soapbox to scream “CARDIO ROCKS”; [relax, breath – this might sting] not everyone shares  your opinion. For many “cardio” sucks.

By now you have likely noticed the quotes around “cardio”. People describe “cardio” as running, stairclimber, elliptical, biking or swimming.  It’s not. Cardio – short for cardiovascular or cardiorespiratory and synonymous with aerobic exercise – is simply the act of raising your heart rate for an extended period of time (> 5 minutes) without allowing it to recover.  That’s right, anything you do to increase heart rate for the duration of the workout is technically cardio. The best way to do this is by doing a circuit training program.

Circuit training is simply a series of exercises that are performed for a set of repetitions or time frame with minimal rest periods (<40 seconds) in between each exercise. The short rest period is the crucial component as it will not allow your heart rate to recover, which is why circuit training can be a cardio or aerobic exercise.

Designing a circuit program is easy. Pick a series of 5-10 exercises. Alternate the exercises between upper body, lower body and total body. Design your workout with 1 minute increments that have an “on” time (period of doing the exercise) and an “off “time (period of rest). For example, exercise for 30 seconds, rest for 30 seconds. Here is what a program might look like if doing a 30 on/30 off:

* Push-up (do for entire 30 seconds)
* Rest (30 seconds) During your rest get ready for the next exercise.
* Ball squat
* Rest
* Bent over row
* Rest
* Step-up with over head press
* Rest
* Ab crunches
* Rest
Repeat that cycle 5 times. Your total workout time would be 25 minutes.

You can make the circuit harder or easier by manipulating the rest time or changing the intensity of the exercise. Here is a harder circuit program using the same 30 on/30 off time, but with more intense exercises:

* Plyometric Push-up
* Rest
* Squat Jump
* Rest
* Medicine ball slams
* Rest
* Burpees
* Rest
* Speed ladder
* Rest
Repeat that cycle 5 times. Your total workout time would be 25 minutes.

Need it more intense? Repeat the cycle 7 times. Still not enough – decrease your rest time so “on” time is 40 or 45 seconds and the rest period is 15-20 seconds. Trust me, if you can do the above workout with a 45/15 on/off time for 7 cycles, you don’t need to read this. You should be competing at the next Ironman.

The beauty of circuit training is that it defeats monotony. You can plug any exercise in to the circuit routine. You can do this program 5 days per week and never do the same exercise twice. Use your imagination.

“But will I get the same calorie burn as I would with running?” No, you will have more!! Exercises in a circuit program are more intense than a steady state cardio. Your heart rate will shoot up during the “on” time creating a higher peak heart rate. Since the rest period is short, you will also have a higher average heart rate. Higher heart rate = higher caloric burn.

More positives; because the intensity is higher you can achieve the same caloric burn in less time. Which would you rather do: spend 60 minutes to burn 400 calories on an elliptical or 25 minutes doing a variety of things? Want more – your circuit program has weight training in it. Not only are you getting cardio, you are lifting – two birds, one stone.
Finally, no blog of mine could be mine without a little bit of geeky-ness. The concept of EPOC or excess post-exercise oxygen consumption. We need oxygen to feed our cells and produce energy. When you perform high-intesity exercise – like that in a circuit program – you create an oxygen debt. In a sense your body is starving for oxygen. After exercise your body must continually consume oxygen to make up for the debt. This is metabolism and extended caloric burn. With a circuit program the oxygen debt is greater than that of traditional “cardio”. Thus, you continue to have increased metabolism for 12-24 hours after the exercise. With a slow steady state “cardio” exercise, your metabolism is done after 2-4 hours.


See, cardio doesn’t have to suck. However, if you are hell-bent on strolling along on that elliptical while reading 10 chapters of the latest John Sanford novel – have fun.

Can you Handle an Obstacle Course Race?

Obstacle course races such as the Tough Mudder, Spartan Race or Warrior Dash have become the rage lately. Popularity is growing fast and everyone from fitness junkies to weekend warriors are braving the conditions to challenge these races. The uniqueness of this racing makes developing a training program difficult. These events range vary in length (3-13 miles) and densely populated with obstacles. What makes a mud run difficult is preparation.

Each obstacle calls on various energy systems to perform the task.  To complete the event, energy must come from all three energy systems; ATP/CP, Gylcolysis and Oxidative, much like Mixed Martial Arts, which requires a mix of quick high intensity work and sustained endurance. If you are looking to challenge yourself , how would you train for these events? As stated these events require cardiorespiratory endurance with brief bouts of  power and strength.

Interval cardiorespiratory training with a focus on Zone 3, or peak interval heart rate, which incorporates short bursts of 90% maximum heart rate exercise, would be great for these events. This method of training incorporates high-intensity exercise followed by a recovery period, much like the race itself. The body must be presented with a workload that challenges its current fitness state. This increased workload will cause fatigue and, with the proper recovery, will eventually yield cardiorespiratory improvements. Performing this type of cardiorespiratory training 1-3 times per week will provide great benefits. If you are just starting out it is not recommended to start training at such a high intensity. So begin training in lower heart rate zones, (65%-75% of MaxHR) for extended periods. As this becomes easier, compliment the workout with brief bouts of moderate to high intensity (80-85%) exercise to build a solid cardiorespiratory base. Once you have mastered this begin to tackle the short bouts of high heart rate zone exercise (90% of MaxHR).

Below is a sample Interval Training program that uses Zone 3 exercise: Beginning Level: 2-6 weeks (depending on fitness level)

  • 30 – 60 minutes at 65-75% of Max Heart Rate

Intermediate Level: 2-4 weeks (depending of fitness level and adaption rate) Phase I:

  • 5 minutes warm-up at slow-controlled pace
  • 4 minutes at 80-85% of Max Heart Rate
  • 1 minute at 65-75% of Max Heart Rate
  • 4 minutes at 80-85% of Max Heart Rate
  • 1 minute at 65-75% of Max Heart Rate
  • 5 minute cool-down

Phase II: 

  • 5 minutes warm-up at slow-controlled pace
  • 10 minutes at 80-85% of Max Heart Rate
  • 5 minute at 65-75% of Max Heart Rate
  • 10 minutes at 80-85% of Max Heart Rate
  • 5 minute cool-down

Advanced Level: 2 – 4 weeks (depending on adaptation times)

  • 5-10 minutes warm-up
  • 30 seconds at 85-95% Max heart Rate, 30 seconds at 80-85% of Max Heart Rate
  • Repeat above 3 times (total of 3 minutes)
  • 2-5 minute recovery at 65-75% of Max Heart Rate
  • 30 seconds at 85-95% Max heart Rate, 30 seconds at 80-85% of Max Heart Rate
  • 2-3 minutes of cool-down

Perform this interval training program 3-5 days per week. On lighter days include a resistance circuit training program of varied intensities. Circuit training is a good way to strengthen and improve cardiorespiratory fitness.