For starters, if you want six pack abs, the best cardio workout is NOT the typical steady state cardio training at 60 – 70% of your max heart rate that most people perform.
Are you obsessed with these types of cardio exercises and cardio workouts?
Do you think cardio is the way to go when it comes to getting in great shape and melting away body fat?
That could be why you aren’t making the progress you’d like to make.
Or, worse, you think you’re in great shape but you’re really just skinny fat, like most cardio junkies.
It happens all the time.
Most health professionals and personal trainers recommend the typical low to moderate intensity aerobic training (cardio) as the best cardio workout to people who are trying to get healthy or lose weight.
I’m sure you’ve heard it plenty of times.
Do 30 to 60 minutes of moderate intensity cardio exercise 3 to 5 times per week. Perform this cardio workout in your “fat burning” range of 60 – 70% of your maximum heart rate.
Don’t succumb to this bs. I’ve talked plenty of times before about the effectiveness of high intensity interval training to help you get healthy, fit and burn fat faster than any typical cardio workout. And the scientific data backs it up.
Our bodies aren’t designed to do endless amounts of steady state work. We’re built for short burts of activity followed by short recovery periods.
Most competitive sports (basketball, hockey, football, soccer, etc.) are designed the same way.
One great example I always give is comparing the body of the top level sprinter versus that of the marathoner.
Which one do you think looks healthier?
Which one looks to be in better physical shape?
And it’s not just for burning fat or getting fit. There are more health benefits to high intensity interval training when compared to long duration steady state cardio training.
Many scientists believe long steady state cardio 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.
Some doctors felt that this chronic state of being physically over trained may have contributed to hockey star Mario Lemiuex’s cancer.
On the flip side, high intensity interval training has been shown to increase anti-oxidant production in the body, while also boosting your metabolic rate and helping you to lose weight and burn fat faster than steady state aerobics.
There are a ton of ways to perform interval training.
For example, a high intensity interval training session on the stationary bike could look something like this:
Warm-up for 3-4 minutes at a low setting, just enough to break a sweat.
- Interval 1 – pedal at level 6 for 1 minute
- Interval 2 – pedal at level 2 for 1.5 minutes
- Interval 3 – pedal at level 8 for 1 minute
- Interval 4 – pedal at level 2 for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
Obviously you need to adjust the levels based on your current level of fitness.
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