Intervals vs. Steady State Cardio

[jenscats5]

I understand that intervals are better to do vs. steady state cardio. However, I assume that when steady state is referred to they mean 65-70% MHR. (I use a HR monitor) Intervals would be for example 1 min 70% MHR and 2 min 80% MHR, alternating for approx 30 minutes or whatever.

What would a 5 min warm up, 20 min or more of cardio at 78-85% MHR and a 5 min cool down be considered? Not intervals of course but better than a steady state at a lower MHR?

 

[hellboy]

Ok - not to sound like a jerk. But that 20 minute 'cardio' workout isn't gonna do much for you.

Even at the higher HR you still need to maintain it for at least 30 minutes to get any kind of aerobic benefit. Simply pushing up your HR does not allow you to get by with shorter workouts. Sorry.

Also since it doesn't have any intensity cycling you won't get the benefits that you normally would from a more... well... interval based training.

 

[hellboy]

Oh and btw - please do try a real interval type of training if you haven't already. It rocks and you'll love the results. I used to do just plain cardio and I lost some weight from it but never as quickly as when I started doing interval stuff.

Good luck.

 

[jenscats5]

Well I was using the 20 minutes as an example just to put up numbers. Is a 5 min warmup, 30-40 min cardio & 5 min cool down more visually appealing?

By "real type interval training" what would you suggest? I can't run due to knee problems, so a lot of the time I use the elliptical. Would intervals between 75 & 85% MHR be sufficient to get the interval benefits as opposed to doing 78% MHR steadily for 20-40 minutes?

 

[Deleted member 33117]

jenscate, intervals do speed up metabolism, but no more than weight training, so it is debatable that someone who trains frequinty (5 or 6 times a week) would be able to further enhance their metabolic rate through this method. Longer cardio sessions (1 hour plus) and a moderate intensity (70% MHR) do burn considerably more calories. For example, doing HIIT I only burn on average 200-250 calories and feel pretty fatigued. However, doing moderate intensity cardio, I've burned over 1000 calories in on sitting, on the same cardio machine at the gym. The question really becomes, does the metabolic increase from the HIIT cause an addition 800+ calories during the rest of the day? If not, it is a bad choice. I cut on low carbs, when one takes this into account, it makes sense to keep the intensity down, so that one does not burn that much glucose, which will be rather difficult to replenish, doing cardio so that one can save it for weight training. When bulking however, I do a HIIT session or two each week in the hopes of speeding up my metabolism, which in turn will increase protien sythesis. However all of this is subject to a great deal of debate. Test it on yourself and see what gives you the best results under different circumstances.

 

[BBSweet]

You have to burn through the glucose if you want the cals you are burning to e from your fat stores (hopefully not burning muscle). 20 min interval training does work for me first thing in the morning without eating breakfast, but I always have a shake right after.

The 30 min thing to get any benefit is because it usually takes that long to burn through your glycogen stores.

Only do cardio before weight training to warm up. Otherwise you need to do spit training troughout the day or even better, spit your cardio and weight traing to different days. The are both just as important and deserve your full energy.

 

[jenscats5]

Well, basically I was wondering which is more effective, or doesn't it make a difference -- 30 minutes (or 20 or 40, whatever) of intervals or steady, but at a high MHR (say 78-85% MHR)??

Or is it dependent on the person and no one really knows?

 

[Deleted member 33117]

jenscats, actually no one really knows. There is a great deal of speculation based in research, but nothing definative at this time.

 

[spatts]

Sprints operate on the same kind of fuel as weight training, so treat it like weight training. I disagree that you don't burn more cals...you never sprinted with me if you believe that. Also, sprinting elevates the metabolism long after you stop running; whereas, "cardio" stops when you stop.

Look at a sprinters body next to that of a distance runner. No contest. Sprinting is anabolic, and muscles raise your BMR.

 

[IronLion]

there are a million different ways to get hiit done. You can burn as many calories as you want, the biggest reason to use an interval type training is b/c it is muscle building if done right.