Aerobics (long, steady state sub-maximal cardio) aren't much good for many health or fat loss related benefits. I've already done a post on why aerobics suck for fat loss. And then I went over the health benefits of interval training versus steady-state aerobics in my interval training for fat loss article.
Then again I must admit aerobic exercise has its place. It can be an effective tool in stripping away stubborn body fat in the areas men get it most (the abs) and women (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why also!):
Time No. 1 You Have To Do Aerobics: After Interval Workout
To start with, let's look at what intervals and aerobics do in your body
Steady state target heart rate cardio (aerobics). Makes use of fat for energy, but the problem is it takes a long time to workout for the body to start utilizing fat as energy for this type of cardio.
Above average intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn't use those fatty acids for energy, which means they get redeposited into the fat cells.
Here's how you acquire the both of best worlds:
1. Execute your 12 minutes or less of interval training
2. Hang about 5 minutes
3. Perform 20 (max 30) minutes of steady state cardio (aerobics)
When you perform it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you're ensured to be burning fat as energy when you do your aerobics! Efficient huh?
Time No. 2 You Have To Do Aerobics: After Lifting Weights
Intense weight lifting is very similar to Hight Intensity Interval Training in the effects that it has on your body, the fuel it uses, etc. So the only other time you should do aerobic cardio is after your weight lifting.
I suggest 20-30 mins of low-medium depth steady state cardio after weight lifting.
Why You Should Know This
CNS overload: If you're lifting intensly, focusing on strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to increase your strength (primarily). Interval training on your "off" days may be overload for some people, steady state aerobics after weights is a good option if that's you.
Stubborn fat: If you're already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds. - 15438
Then again I must admit aerobic exercise has its place. It can be an effective tool in stripping away stubborn body fat in the areas men get it most (the abs) and women (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why also!):
Time No. 1 You Have To Do Aerobics: After Interval Workout
To start with, let's look at what intervals and aerobics do in your body
Steady state target heart rate cardio (aerobics). Makes use of fat for energy, but the problem is it takes a long time to workout for the body to start utilizing fat as energy for this type of cardio.
Above average intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn't use those fatty acids for energy, which means they get redeposited into the fat cells.
Here's how you acquire the both of best worlds:
1. Execute your 12 minutes or less of interval training
2. Hang about 5 minutes
3. Perform 20 (max 30) minutes of steady state cardio (aerobics)
When you perform it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you're ensured to be burning fat as energy when you do your aerobics! Efficient huh?
Time No. 2 You Have To Do Aerobics: After Lifting Weights
Intense weight lifting is very similar to Hight Intensity Interval Training in the effects that it has on your body, the fuel it uses, etc. So the only other time you should do aerobic cardio is after your weight lifting.
I suggest 20-30 mins of low-medium depth steady state cardio after weight lifting.
Why You Should Know This
CNS overload: If you're lifting intensly, focusing on strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to increase your strength (primarily). Interval training on your "off" days may be overload for some people, steady state aerobics after weights is a good option if that's you.
Stubborn fat: If you're already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds. - 15438
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