Why steady state cardio rocks!

 

 

Let me explain why i am writing this article for you coaches. I just read an article which although was very accurate was very biased against steady state cardio and also neglected some of the advantages over Interval based workouts.

 

What did it neglect 

* Psychology

* Joint Stress

* Negative Effect of effort/pain during workout

* Longevity

 

 

The article quotes a few studies, actually quite a lot, that show exactly what we all know. As trainers we try to get people to stop plodding along on the x trainers and start working hard in our classes or workouts. For the majority of people that would most certainly help, many people are bored by the gym or of their workout. They will see better results doing the hard stuff if all other variables are equal. But thats the thing, not all variables are equal. 

 

This article labelled steady state cardio as "the worst type of exercise ever". As a Professional with over 10 years experience of working with clients with many psychological issues relating to lifestyle, food and exercise the simple fact is any exercise that keeps you doing exercise is good.

 

Also if steady state is so terrible for you, i challenge anyone to a fitness competition of any variety (intervals, circuits etc) with any of my friends who do predominatly steady state cardio. Because what you consider a sprint interval on 18kph on the treadmill we consider a 5km run pace!  Ultra endurance athletes often complete 2 marathons in 5hours or less, and never do intervals. Fitness wise they run for 5 hours faster than 99% of people in the gym (doing their high intensity training) run for 2 minutes. Obviously the exception not the rule, but it proves the point that it is certainly not the worst way to train ever.

 

 

If you happen to go a class, fit in, meet lots of people who are about your ability you will probably love it. But what if they're all a lot better than you, or if you're a lot better than them. What if your shy and although they're pleasent no one goes out of their way to make you feel welcomed.  What if your just not a big social group type person. Maybe doign an hour listening to your music will more preferable and enjoyable. 

 

The point is, just because we, as trainers,  like something doesnt mean everyone thinks the same. 

 

GREAT TO BE ALONE!

I have a bootcamp member who loves to run on his own. Its his "me time" and while he is great fun and very social at bootcamp, he prefers his run on his own.

 

 ​I have a PT client who despises the idea of training with others. She will do now and then and she is very social when out, but training in groups is not for her. She also doesnt mind hitting a 2 hour run on the treadmill. She also squats 60kg+ for ten reps, bench presss 40kg for ten as absolutely trains her but off on mostly heavy weight or max effort circuits when she is with me.

 

A friend of mine will regularly hit a 10km run (48 minutes) before going to a spin class, where she enjoys working out with a group.

 

One autistic member at the gym would run for 90minutes on the treadmill against a pillar. People would ask, does she really enjoy that? The asnwer is yet, for her it was enjoyable to run.  If you went and said hi she would be enthusiatstic and outgoing, with a full cheerfull conversation. It wasnt a chore for her, where it may be for others.

 

The list goes on and on. The point is many people enjoy it and for them they dont have to worry about weight control because they burn high volumes of calories on a regular basis during the week. I have met many cyclist and runners who only cycle and run, who used to be obese and by just running or cycling have lost 7+ stone. A large part of it is the longer you are training for, the longer you are away from the fridge for. This is of course true of a long gym session with big rests.  

 

Long steady state cardio can also work wonders for regulating appetite. If you are working relativley easy, you wont use as much of your carb stores so you are likely to get less cravings. All part of the variables of weight loss/ getting into shape.

 

 

PHYSIOLOGY vs PSYCHOLOGY

Everyone knows what they should eat. So why are we overweight as a nation. BecausekKnowing what to eat and eating it are two different things! Psychology is as much a part of exercise program as physiology. I dont write complex programs for someone who is a complete beginner and nervous of the gym. It may take a year until we get them doing the stuff I would love them to be doing. Clean and presses in the blokey areas with huge weight. But for now 5 mins cardio and a circuit of machine weights is a great start. Teaching them how to work out, is far more important than what they workout on.  This psychology is also the same for those who enjoy the longer switch off type exercise

 

Physiologically I will ensure 99% of my clients do shorter intervals regardless of their goals. As a general rule it works!!! whether its to run faster, to tone up or just to get fitter. I also find its a great way to toughen people up mentaly, to give them that athletes training mentality.

 

Joint Stress

As a beginner you have to be careful with your joints, especially those who are overweight. A steady cycle for 45 minutes may be far more benifical to your joints than a 45minute spin class. As your muscles and tendons develop then you can apply more load / intensity to them. Obviously running for an hour as a beginner who is overweight can be just as damaging.

 

Negative effect of effort/Pain during a workout

We do not all have the same physiological effects to stimulus. Lets take a few classic examples. Rollercoasters. Before them im petrified (high cortisol) during im petrified and after I remain the same. Now most people get a huge release of endorphines, seratonin, dopamin & adrenaline. This makes them feel amazing and brilliant. Its the reward for taking a risk and surviving (thats the theory from evolutionary phychology perspective). Heights. Some peoples hand and feet sweat just watching a video of someone climbing. Your clients all have different psychological responses to types of training.

 

As trainers it is often a mistake to assume everyone gets the same buzz as you do from beating a PB, or from hitting a goal. One person maybe extactic while the other person may simply be relived they didnt miss their goal. (NTA NAF)

 

 

Longevity

The British Olympics has helped to see a massive increase in participation of running/fell running and cycling. One big advatage of steady state cardio is it provides plenty of other options to keep people fit and healthy way beyond their initial goals of weight loss/toning. Gym goes often get in shape, then holiday then never get back in to it. Is your client really going to go the gym for the next 30 years of your life. In the summer time its the hills for long walks and runs, and the winter time the gym approach!  Steady state cardio allows them to look at other options like completing 10km run or half marathons. 

 

At present i have 3 clients who have tried triathlon in the last year, 10 newbies who are training for their first half marathon & one client who signed up for a half marathon in 8 months as a way to help and motivate her to lose weight and get healthy.

 

As trainers we need to look at the bigger picture!  Is getting into shape going to help your clients be happier? What do they recieve when theyre in shape. do they recieve happiness or maybe staying in shape provides a hobby, and a hobby with new found confience that allows them to meet new friends. So really it was confidence and friendship that made a difference to their happiness/lives and not the getting in shape. That was just the way the others came about. 

 

One of my clients made me promise i would never make her run! Literally she wouldnt book in if i didnt promise. She now runs 50km plus races abroad and has a partner who is similar. They love the outdoors and extreme / long runs and are very happy.  When i first met her who would have known that steady state cardio would lead to this!

 

 

Let me just reitterate my position. 99% of the time my clients would use intervals of some description. they would all use resistance exercises, even the marathon runner. I spend half my time telling people to get off the bloody walkie machines and do some real work. 

 

My issue with the article was just it potrayed steady state cardio of being pointless which of course it is not. 

 

 

 

 

 

 

 

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