The Cardio Conundrum: What's Really Beneficial? (Part 2)

This is a great question that we get asked all the time. If you've noticed by now, Fitness Evolved has no "cardio machines." "If you have no machines, how am I going to get a cardio workout?" "Don't I need to do cardio if I want to lose weight/burn fat?"

This week's "Part 2" addresses the 2nd question stated above.
(Check our blog to refresh you on our definition of "cardio exercise" if you need a reminder.) As we established last post, strength training to increase heart rate, respiration rate, and muscle activation is a higher-payoff for cardiovascular training and efficiency.

So, what about fat burning? In the early 1980's, someone did some ground-breaking research (at the time) and was able to identify what macro-nutrients (fat, protein, or carbs) are being burned for energy at certain heart rates or intensities of acitivity. Thus, the "Fat-Burning Zone" was discovered. When you're working out in the "Fat-Burning Zone," you're working at a lower intensity, and burning mostly fat for energy (FYI, you're "working" in the "Fat-Burning Zone" right now while reading this email!). So, it would make sense to work out at low intensities for a long time to burn more fat, right? Wrong! We forgot to take into account how adaptable human beings are! We are always adapting and getting more efficient at what we practice. The problem with aerobic training for fat burning is that the more we do it, the better we get at it. So, after a few sessions, it will take you 40 minutes to burn the same amount of calories you burnt last session in 30 minutes. As you get fitter, you have to work longer at that "steady state" to burn the same amount of calories. So always doing an hour on the elliptical trainer at the same speed will very quickly lose it's effectiveness. Haven't we all been to the gym and seen the same people on the same machines they were on a year ago, doing the same workout, and they still look the same? They're too good at what they're doing and not getting the response they're looking for!
So how do we burn more fat? By increasing the metabolic demand of the steam engine we call the "muscular system." Other than the brain, the muscular system burns the most "fuel" every day. The more we activate and demand out of those muscles, the more fuel is burned to feed and repair them after our workout. 70% of our time is spent at rest. So, in order to increase fat burning, it's ideal to increase your resting metabolic rate to burn more calories and fat throughout the day. Healthy, active muscles are very "metabolically expensive," which is very good for our fat-burning goal!

So, again, what's the best way to get the most "bang for your buck?" Strength training at an intensity that's high enough to increase your heart rate, increase your respiration rate, and demand work and adaptation out of your muscles. Swing a kettlebell, throw a big cargo-rope, do some sprints, but most importantly, get off the cardio machines!!!