Steady-state cardio refers to a continuous, moderate-intensity level of exercise that is maintained for an extended period.
Full definition
And for best results, you don't have to perform lengthy sessions
of steady state cardio or spend hours jogging.
This is in contrast to the more traditional cardio approach of maintaining the same pace for the entire workout (also known
as steady state cardio).
On the other hand,
traditional steady state cardio burns almost NO calories afterwards — and your metabolic rate is back to normal within 60 minutes after finishing.
The problem is that very few people
enjoy steady state cardio like running for miles outside or on a treadmill «'' or anything that requires hours of heavy breathing.
Instead of a few hours of
steady state cardio per week, perform 30 - 45 minutes of high - intensity cardio on a daily basis, preferably in the morning.
Many of the world's best bodybuilders and fitness models used slow,
steady state cardio exclusively prior to competitions and they got ripped right down to the six pack abs.
Let's
define steady state cardio as any single mode exercise, performed at low intensity, for a period of greater than 20 minutes.
Consider a short full body circuit
before steady state cardio which allows the body to burn off more triglycerides that are released from the fat cells because of adrenaline release caused by resistance training.
Unfortunately, many don't realize how much harm they can actually be doing to people's bodies by low carb dieting and too
much steady state cardio.
Did you know that you can burn the same amount of calories in 20 minutes of intervals than you can in an hour
of steady state cardio?
Coming from someone who used to mostly focus on low
intensity steady state cardio, I can tell you first hand it makes a difference and will help melt that fat fast!
2) Mindless
steady state cardio exercise while watching TV or reading creates a mind / body disconnect resulting in poor results from your exercise routine.
HOT BUTT TIP: If you can only fit three to four workouts into your week, optimise workouts by choosing strength and HIIT over
steady state cardio sessions.
I usually get exhausted after weightlifting, so I can only manage to do
steady state cardio on treadmill for about 10 minutes, is that okay or should i increase the duration?
Plus, your muscles will work overtime blasting more calories than they would with just
steady state cardio alone (also known as the afterburn effect).
The important aspect of variable cyclic training that makes it superior
over steady state cardio exercise is the recovery period in between bursts of exertion.
Another study, conducted by researchers at Laval University in Ste - Foy, Quebec, Canada, found that a group who followed a HIIT program for 15 weeks lost significantly more body fat than a group
performing steady state cardio.
These 30 - second rest intervals also gives your heart a lot more benefit by incorporating more heart rate variability combined with recovery intervals, which we already know is important for strengthening your heart maximally and one reason
why steady state cardio is inferior to varied intervals.
This is what I've learned: if you're a beginner you should start with building a baseline: build up to 20 - 30 mins of
steady state cardio at a moderate pace (running, rowing, things like that) and learn the squat, deadlift, pull up, inverted row, overhead and military press and the bench press.
Hitting the dumbbells and adding lean muscle mass seems to be the latest fitness fad, here, we take a look at the benefits of
steady state cardio for calorie burning and fat loss.
Right now I am in my off season and I am performing two 10 minute HIIT sessions and two 20
minute steady state cardio session per week.
Well, if you have a sluggish or have an under - active thyroid, you will gain weight,
because steady state cardio suppresses your thyroid gland.
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.
Another big difference
between steady state cardio and high intensity interval training is the stimulus produced during bouts of intense exercise causes the body to continue to burn calories at an elevated rate for hours after the event is over.
The workout program was a 6 day split Mon — Back Tues — Chest / abs Wed — Legs Thur — Shoulders / abs Fri — Arms / calves Sat — Legs Sun — rest I also incorporated
daily steady state cardio.