Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining 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, 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, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do "endurance" type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive 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 can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).

Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. 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 that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints.

Most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes 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 - run at 8.0 mi/hr for 1 minute;
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 - run at 10.0 mi/hr for 1 minute;
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

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Some More Random Musings and Observations on Life

Constant affirmation without accountability is a sure-fire way to cripple a child. In other words, belief in yourself without responsibility leads to a sense of entitlement.

Raise your hand if you've ever been rejected for anything, anytime, anywhere. We all have. How would you like to have a nice little four-letter word for the next time you're rejected? It's: NEXT. Next sale, next job, next date, next whatever.

Beware of people who use their own emotional pain as a tool to manipulate others instead of as a motivation to change themselves.

Parents of teens need to watch out for NMK Syndrome: Not My Kid, as in "my kid couldn't have done ___" (fill in the blank). Well, yes, they could have. Even if you have faithfully raised them not to do certain things, kids still have the power of choice, which means they can make bad choices. NMK Syndrome can blind you to something that needs immediate attention. Trust in your kids and in your parenting, and always check out what you hear.

When you receive a notice in your credit card statement that says, "Congratulations, because of your excellent payment history, there is no minimum fee due this month," it's not a time for celebration. You're still being charged interest. These people are not your friends.

It's a humbling and sobering experience to have a child who wants to be like you.

I've noticed more and more people doing what I call "caboose living."

Picture a three-car train. The engine in front we'll call facts/reality; the car in the middle is our thoughts, beliefs, decisions, choices and behaviors based on the facts; the caboose is our feelings. The facts/reality come first, then thoughts and behaviors followed by feelings.

Many folks try to run their life train with the caboose (feelings) in the lead. Feelings are interesting and important, but they cannot drive the train. Pay attention to your feelings, but let the facts/reality drive the train.

A successful marriage requires selective and strategic ignoring. The right things to ignore are little habits and irritating peculiarities that we all have. The problem comes when you select the wrong things to ignore.

I wonder if it's a bad thing to believe that football on TV is one of the first sounds of fall approaching.

Most folks live with the illusion that worrying about something can actually make a difference. The only possible way that worrying can make a difference is if the worrying motivates you to take action to do something about the subject of your worry.

People often say, "Well, I'm just going with the flow." The problem with going with the flow is that many times the flow is lost and does not know where it is going.

Best quote I've seen since last time, by Miami Herald columnist Leonard Pitts: "At some point, though, a problem ought to be defined less by our ability to explain why it happens than by our willingness to demand that it happen no more."