The Importance of Physical”Variability” in Cardio Exercise
Your Cardio Workouts may NOT be helping you unless you’ve got a high range of heart rate shifts in your training
Are you a cardio junkie? Everyone seems to think that”cardio” is the perfect way to get healthy and eliminate body fat . I will share with you with this article why I disagree !
It’s quite common to hear fitness experts, doctors, and other health professionals prescribe low to moderate intensity aerobic training (cardio) to people which want to prevent cardiovascular disease or lose weight. Most often, the recommendations go something like this:
“Perform 30-60 minutes of steady pace cardio 3-5 times/week keeping your heart rate at a moderate level”
Before you just give in to this popular belief and become the“hamster on the wheel” doing endless hours of boring cardio exercise, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.
First, recognize that our bodies are designed to do physical activity in bursts of exertion followed by recovery, or stop-and-go movement as opposed to steady state movement. Recent research is suggesting that”physical variability” is one of the most crucial elements to take into account in your practice.
This trend is seen throughout nature because most creatures frequently demonstrate”stop-and-go” motion as opposed to steady state motion. In fact, humans are the only creatures in nature that attempt to perform”endurance” type physical activities like running long distances at precisely the exact same speed the whole time.
Most competitive sports (with the exception of endurance running or biking ) will also be based on stop-and-go movement or brief bursts of exertion followed by recovery.
To analyze an illustration of the several effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a body that is quite lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. What would you rather resemble?
Another factor to keep in mind about the benefits of physical variability is the inner effect of several sorts of exercise on the body. Scientists have known that excess steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and could lead to a pro-inflammatory response in the body which may potentially result in chronic diseases.
Highly variable cyclic training
On the other hand, highly variable anaerobic exercise has been linked to increased antioxidant production inside the human body and an anti-inflammatory response, a more efficient nitric oxide response (which could promote a healthy cardiovascular system), and an increased metabolic rate response (that might assist with weight loss). Additional steady state endurance training only trains the heart in a heart rate range and doesn’t train it to respond to different daily stressors.
On the other hand, highly variable cyclic training teaches the heart to respond to and recover from many of requirements which makes it less likely to fail when you need it. Consider it this way… Exercise that trains your heart to rapidly increase and quickly decrease will make your heart more capable of managing everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state running and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
The important part of variable cyclic training that makes it superior over steady state cardio exercise is the recovery period in between bursts of work. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is it’s far more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the possible benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, improved anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, greater muscularity (versus decreased muscularity with endurance training), enhanced residual metabolic rate after exercise, and an increased capability for your heart to look after life’s daily frustrations.
Sports Workouts and Sprinting
There are tons of ways which you can reap the benefits of jelqing or varying intensity physical training. Most competitive sports like soccer, basketball, volleyball, racquetball, tennis, hockey, baseball, etc., are obviously comprised of highly changeable stop-and-go motion that trains the heart via a significantly wider heartbeat range compared to just steady walking or jogging.
Doing swimming workouts in a varying intensity manner could even be more advantageous than just swimming for a long distance in the exact same rate. Same goes for bicycling — that is why mountain biking, which involves intense ups and downs at different intensity levels may even be more beneficial than just a long flat stable speed bike ride.
One of the absolute most efficient kinds of varying intensity training to really reduce body fat and bring out severe muscle definition is doing wind sprints. Wind sprints could be carried out by sprinting at near max speed for 10-30 seconds, then taking 60 minutes to walk for recovery before your next sprint. 6-12 total sprint intervals is normally a very challenging workout for most people.
Furthermore, weight training naturally includes short bursts of exertion followed by recovery periods. High intensity interval training (varying between low and higher intensity intervals on any piece of cardio equipment) is another training method that uses exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog
Interval 1 – operate in 8.0 mi/hr for 1 minute
Interval 2 – walk at 4.0 mi/hr for 1.5 minutes
Interval 3 – run in 10.0 mi/hr for 1 minute
Phase 4 – walk at 4.0 mi/hr for 1.5 minutes
Repeat those four periods 4 times for a very intense 20-minute workout.
Moreover, do not overlook other fantastic methods to incorporate varying intensity aerobic training using a jump rope, a rowing machine, stairs running, or even outside mountain sprints.
The take-away message from this report is to try and train your body at highly variable intensity levels for many your workouts to find the most helpful response concerning cardiovascular health, fat loss, and muscle maintenance.
Full-body strategically-designed resistance training programs collectively with high intensity cardiovascular training programs guaranteed to strip off body fat when combined with a healthy diet are included in my book The Truth About Six Pack Abs . If you are seriously interested in becoming lean for good, this book is a must-read.
If You’re skeptical, feel free to check out some of the results that other Truth about Abs Users are experiencing
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