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Maximum
Cardio Part I
Copyright 2005 Jeremy Likness
Cardiovascular exercise is an important component of general
health. While certain people may require different amounts
and types of cardio, everyone should engage in at least
a little cardiovascular activity each week. There are many
methods for training which all have their advantages. You
should learn what works for you and what you truly enjoy
so that you will continue to perform cardio and reap benefits
of good health.
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Depending on your goals and body type, different amounts
of cardio may be required. A lean “hard-gainer”
trying to add mass may benefit from only one or two cardiovascular
sessions per week. On the other hand, someone like myself
who is extremely prone to storing fat and sensitive to carbohydrates
may require 3 or more sessions in order to maintain peak
physique. Since you can only get better at a particular
exercise by performing it, those interested in running marathons
or participating in endurance events such as a triathlon
must increase their frequency of cardio in order to prepare
for the event.
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MAXIM 1: Your body type and goal for training
will dictate the type, frequency, and length of your cardio
When your goal for cardio is general health, you have a
few decisions to make about what type of cardio you will
perform. Many people enjoy taking long, slow runs. Enjoying
cardio is important, so if you find an enjoyable method
of cardio, there is no reason why you should discard it.
The same decision should influence your choice for timing.
Many people claim that you must perform cardio first thing
in the morning and/or on an empty stomach to see maximal
benefit. I disagree. If you have trouble waking up or putting
a full effort into morning cardio, and will get a much more
vigorous workout in the evening, then why not do it then?
Perform cardio when you feel the best, when you are ready
and know you will stick with it and give it 100%.
MAXIM 2: Find cardio that you enjoy, and
do it when you feel you have the most energy
There are many styles of cardio. There is some debate about
what cardio is best for you. People preach about training
in the “zone” of a particular heart rate for
maximum fat burning benefit. While it is true that your
body will utilize more fat for energy during this period,
this is not the entire picture. Moderate cardio means your
body will recover quickly - your heart rate will return
to normal within a short period. Intense cardio, which elevates
your heart rate beyond the “zone”, may not burn
as much fat during the exercise, but your body will take
longer to recover. Your body must process waste and your
heart rate will remain elevated for hours after the bout
of exercise. You will burn more calories throughout the
day, and therefore you will receive a superior benefit.
To better understand this, let’s consider a situation
where you burn 200 calories during exercise. You have a
choice: you might burn those calories walking at a brisk
pace and reading a book, and it will take you 1 hour. Or,
you might burn those calories performing short sprints followed
by periods of moderate jogging, and you will burn those
calories in 20 minutes. While the “hour” cardio
kept you in the “zone” for fat burning, guess
what? The 20-minute cardio elevated your heart rate and
took you into an anaerobic zone where your body accumulated
an “oxygen debt” - a need for oxygen and fat
burning to help flush waste from your system and recover
from the intense exercise. So during a 24-hour window, you
will burn MORE than the 200 calories, and therefore be closer
to your fat loss goal.
While there is no hard, scientific evidence to support
this next maxim, I truly believe in it. I have witnessed
this not only in my own transformation, but also with countless
others as well.
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MAXIM 3: The less time it takes to burn
the same amount of calories, the more calories you will
expend later that day
This maxim may seem confusing, but it’s very simple.
It means that if you are going to burn 200 calories, when
you burn that 200 calories in 20 minutes instead of 1 hour,
your metabolism will increase throughout the day and you’ll
end up burning MORE than 200 hours when that day is done.
This is why high intensity interval cardio, like that recommended
in David Greenwalt’s book, “The Leanness Lifestyle”
or the “20-Minute Aerobic Solution[tm]” which
is recommended by Bill Phillips in Body-for-LIFE™
is so effective - it burns the most amount of fat in the
shortest period of time.
Just because high intensity cardio may burn more calories
doesn’t make it superior to moderate cardio except
with respect to calories burned. There is some evidence
that you may improve your cardiovascular health more quickly
with high intensity cardio, but this is no reason to discard
your long runs. If you have a busy schedule and wish you
fit 3 short, 20-minute sessions, then intensity is the way
to go. If, however, you truly enjoy your long bike ride
or jog on the weekends, then go ahead and do it - you will
still be improving your health and burning calories, and
if it is something that you enjoy, you will stick with it!
Remember, too, that if you are training for a marathon,
all of the 20-minute high intensity cardio in the world
will not prepare you fully to run 20+ miles. You must perform
the moderate, long duration cardio to prepare your body
for the event.
This leads us to another maxim. Your heart rate can provide
you a lot of information about your training. Over time,
your resting heart rate should decrease. Mine went from
the high 60’s to a current value of 48 due to my cardiovascular
conditioning. When you train with weights, you can use a
heart rate monitor to see what your target heart rate is
(weight training will take it to the anaerobic levels, or
about the maximum heart rate you would want to train at)
- this will provide much better feedback than a generic
formula. By tracking your heart rate, you can monitor your
effort. If you train today at 160bpm then have a lousy day
and don’t feel like you’re receiving any benefit,
use your heart rate as a guide. As long as you are pushing
hard enough to hit that 160bmp mark again, you know you
are getting at least the same intensity from your training
as the time before.
We will cover this next maxim and more in Part
II.
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