(by 23 people)
Cardio is a Waste of Time!
Cardio vs. Interval Training
Have you ever tried running for 30 minutes to an hour, 3-5 times per week, for months, only to find that your fitness results plateau and you never get to the level you want?
The vast majority of people run because they want to look better, but don't end up looking better from it at all. In fact, many people begin to develop larger appetites and slip into the "I ran today, so I can eat this bag of chips" phase.
So why do so many people at the gym run all the time, if it's not helping them achieve their goals?
The answer: they've been lied to!
Here's the deal: traditional cardio IS good for the heart of course (more on that in a sec), but it is also very bad for many joints, the knees, ankles, and hips, and here's the kicker: there are actually ways to get your heart and lungs working 10x harder without running at all!
The most important thing to consider here is that you can get all the heart-related benefits of cardio routines from "High-Intensity Interval Training" (HIIT), and here's the best part: you will actually see steady improvement in your strength, speed, stamina, agility AND the way you look!
Cardio vs. Interval Training Table of Contents
- My Cardio vs. Interval Training Story
- Interval Training: Why the "Fat-Burning Zone" is a MYTH!
- Why Interval Training Works For Us "Regular" Folks
- YOUR TURN!
- Wanna give your Heart a workout?
- How Interval Training is Better for Your Heart Than Traditional Cardio
- HELP ME PROVE MY POINT
- DISPROVE MY POINT (fine, be that way)
- Interval Training Video
- What's Your Weapon of Choice?
- How Often Do I Need To Do Interval Training?
- How Much Is TOO Much?
- The Program That Unlocked My Fitness Potential...
- Anything Else?
- Interval Training: What to Remember
- Fitness To-Do List
My Cardio vs. Interval Training Story
Here's my fitness story:I played year-round sports from the time that I was 5 years old, all the way through high school. However, I was always 'chubby', even though I ran track, played football, basketball and volleyball regularly.
It seemed like everyone was running and talking about "going on a run" to "get in shape". So, naturally, I tried it myself. Even though I was always running, I was between 190-207 pounds (I'm 6' 3"). This was also partially because of a poor diet, but more on that in a minute...
Fast-forward to college:
Most people put on the "Freshman 15" when they leave the house and go off to college, but I did the opposite. I changed my diet a bit (because of high triglycerides), and started losing excess fat.
NOTE: While my triglycerides (one of the leading causes of heart attacks in people under 50) went down from changing my diet, they have gone waaaaay down from that level after implementing an interval training workout regimen!
But then (this is where the magic happened), I plateaued. I couldn't seem to run enough to lose any more excess fat, and I wasn't gaining muscles at all from working out either.
Why is that magical, you ask? Well, I decided to take up an "interval training" workout program, and I lost 28lbs of fat and packed on 5-6 lbs of lean muscle! What's crazy, is that at first I wasn't even doing anything a trainer or athlete would even call "Interval Training"...
Anyway, I've never felt so good in my life, and it's all due to utilizing maximum capacity exercises at short, repeated intervals!
Plus, as an added bonus, now that I know more of what I'm doing, I only work out about 30-40 minutes, 3 times per week. (Before, I would stretch a lot longer, run for 30 minutes, AND 'lift weights' for 30 minutes or so, meaning my workouts would take 60-90 minutes.)
So, in the end, I've saved myself 1-3 hours per week, burned off over 20 lbs, trimmed my waist by 2 inches, and boosted my strength, speed and stamina!
In short: I LOVE Interval Training, and I will NEVER waste my time with boring cardio routines again!
Interval Training: Why the "Fat-Burning Zone" is a MYTH!
Many people seem to have the impression that in order to lose fat, they need to run long enough and fast enough to get in the "fat burning zone".I guess this is probably due to the fact that most treadmills have those green, yellow & red bars for how hard you're working...but it's just not true!
Yes, getting your blood flowing and working up a good sweat can burn a lot of calories quickly, and if you have a deficit of calories (on a consistent basis) and you're still receiving proper nutrition, you WILL lose weight over time.
However, by utilizing "supersets" (i.e. short, high-intensity clusters with small breaks between), your body will respond with hormonal and metabolic power boosts! =)
When you run for a long time, and get in the habit of doing so at the same approximate speeds, your body responds by adapting to the speeds and intensity, which typically shows results at first.
But, after doing cardio routines for a few weeks, your results will plateau, and there is only so much room to work with when you have only 3 main variables: speed, incline & duration.
Why Interval Training Works For Us "Regular" Folks
"So if traditional cardio routines only have 3 major variables to manipulate to allow for steady improvement, what does interval training have to work with?"Here they are:
- intensity level
- speed (reps, mph, etc.)
- exercise duration
- rests between supersets
- bodyweight vs. weighted exercises
- recovery period between workouts
- repetitions
- lifting form
- repetition time
- weights
- exercise variability
Here's the deal: by gradually changing and increasing the intensity of the workouts, picking different exercises that focus on the same muscles, combining varying complex workouts (that target multiple muscle groups simultaneously), and allowing for proper recovery times between workouts, Interval Training will catapult your fitness results like nothing else!
So why did I say Interval Training works for us "regular folks"? Because most people don't know (or care) about the scientific reasonings behind the metabolic, hormonal and muscular processes their bodies go through, they just want results they can see and feel, without having to bend over backwards!
Yes, there have been numerous studies on the benefits of Interval Training related, and it has been verified by Olympic athletes, marathon runners, military officers and personal trainers, but you just want something that works, right?
Here's why Interval Training works:
The key is that with Interval Training, so many things can be tweaked and improved upon, that there is a practically infinite amount of potential!
This means you will never get bored with your workouts, you will never stagnate and drop off with your results, you will never have to workout for more than 45 minutes again (including stretching and warming up), and you will get in the best shape of your life in mere months! (This is exactly what I did with "Turbulence Training"!)
YOUR TURN!
Cardio vs. Interval Training
Fetching blurbs now... please stand byYes, you're right!
PTLars says:
Tabatas are great and I use them a lot in my sessions. With the help of this timer: http://www.youtube.com/watch?v=Hb7bSnXhuuM it is very easy to follow the intervals. It is a cool little timer, the best is the vibration mode! You get it here: http://tinyurl.com/5duwpo. Need ideas for Tabata-Style WODs? Go here: http://tinyurl.com/593d6t
Posted September 11, 2008
Sue-at-Squidoo says:
Did I say Of course - you are right, interval is the way to go!!
Posted May 05, 2008
Sue-at-Squidoo says:
I've just updated my website with my own interval training routine. I'm totally liberated from my hours of cardio that I've done for years and over the next few weeks will revamp my site with more new info
Sue
Posted May 05, 2008
nataliejep says:
What an awesome lens. I enjoyed reading your info and I learn something. I'm always on the look out for fat loss tips
Natalie
Posted April 19, 2008
Lingus says:
Something of an eye opener. I've heard that intervals were good for increasing resting metabolism also.
For a minute there I thought there wasn't a product for sale
Posted April 14, 2008
FitnessFanatic says:
Hey everyone! Thanks for all the great comments...WOW! I didn't expect this to be a one-sided debate, but I guess that shows that Interval Training is pretty awesome, huh? =)
Posted April 10, 2008
totalmuscle says:
You couldn't have said it better, FitnessFanatic. Interval Training (or HIIT) = more calories burned per session, elevated metabolism for upwards of 24 hours, and natural growth hormone stimulation (insane fat shredding!
Posted April 09, 2008
jackieulmer says:
Yes, I always see the BIGGEST difference when I balance it all with weight and interval training! As women, sometimes we fall into the trap of having 30 minutes and just jumping on the treadmill because we feel that is the fastest way to burn fat; burn calories, etc. A little education and research shows the difference.
Great lens!
EXPECT Success!
Jackie Ulmer
Posted March 31, 2008
Jeff says:
Yes
Posted March 29, 2008
TrophyMan says:
The ULTIMATE High-Intensity Cardio Interval Training, bar none, is the Tabata Protocol. It doesn't burn up muscle, takes VERY LITTLE time, and has been proven to increase VO2Max more than any other workout.
So, if you can handle it, do Tabata Protocol workouts for all the good stuff, none of the bad.
Posted March 29, 2008
jknight1 says:
interval training,cardio burns up too much muscle,and does not raise growth hormone or testosterone levels(in fact cardio lowers it)short breif intense wind sprints uphill is the way i go!http://www.squidoo.com/addingmusclefast
Posted March 27, 2008
Fit_Guy says:
As per usual it's a multifaceted topic. That said, all things being equal I'm leaning in your direction. There's actually a study of longshoreman that shows interval training is great for cardiac health as well.
Posted March 24, 2008
FitnessFanatic says:
Excellent point! Unless we plan on (or like to) run for hours straight, why waste the time when we can get a better workout in 30-45 minutes?
Posted March 24, 2008
No way, Monkeybrain!
Kieran says:
I tried interval training and was tired for two days. I had bags under my eyes and spent the whole time yawning. Since I went back to my normal runs (first I do bodyweight exercises like push-ups, chair dips, plank and then go for my run) I feel more refreshed, more invigorated, and I'm steadily losing body fat. I'm not denying that interval training has many benefits (growth hormone release is probably the most important in my opinion) but I don't think it's the be-all and end-all when it comes to training.
Posted August 25, 2008
Wanna give your Heart a workout?
How Interval Training is Better for Your Heart Than Traditional Cardio
Lots of people go running regularly to lose weight. While this is NOT as effective as consistent interval training, many argue that cardio is the best method for keeping your heart healthy. Therefore, there are lots of skinny folks that go running primarily for their heart (and maybe to STAY skinny).
Well, to dispel any myths or doubts, let me say that traditional cardio is not as effective as interval training for heart health, because interval training works the heart, lungs and muscles to the max for short lengths of time, which keeps your system from getting used to the long, steady cardio workouts.
This, in turn, keeps you from stagnating, and boosts your heart's stamina and strength more than traditional cardio, too!
HELP ME PROVE MY POINT
If you agree, add links (proof!) that help me make my case
Add a link that makes my case.
5 Ways to Cut Your Workout Time
Do you know the 2 biggest reasons men and women st more...1 point
Physical Variability in Cardio Exercise
Are you a cardio junkie?1 point
What is the Best Type of Cardio?
We know cardio is essential to improve the cardiov more...1 point
Interval Training Program Review
Check out my results, get the exact program I used more...0 points
Cardio Interval Workouts for Beginners
Cardio Interval Workouts for Beginners from your E more...0 points
Using HIIT to Overcome Treadmill Workout Plateaus
Treadmill workouts using high intensity interval t more...0 points
Fast and furious: use interval training to get better, quicker results in damn near everything | Men's Fitness | Find Articles at BNET.com
Fast and furious: use interval training to get bet more...0 points
What's wrong with sprint interval training?
Just 15 minutes of sprint interval training can im more...0 points
http://www.tabataprotocol.com
On a quest to find the most efficient workout prot more...0 points
http://www.got6pakabs.com
Subtle changes in your routine that reap amazing r more...0 points
DISPROVE MY POINT (fine, be that way)
Disagree? Put your money where your mouth is and show us why.
Post links that point out why you think I'm wrong.
AskMen.com - Cardio workout
Cardio workout - Top 10 ways to maximize cardio re more...1 point
Cardio Exercises to Burn Major Calories!
The best cardio exercise is simply the one you wil more...0 points
Interval Training Video
By the way: if you're curious about the program Craig talks about (which is the exact routine I used to cut 28lbs of fat & gain 5-6lbs of lean muscle), check out my review of his Turbulence Training program for details on my results, free example exercises, and bonus fitness guides worth $634.71!
What's Your Weapon of Choice?
How Often Do I Need To Do Interval Training?
The majority of people who workout regularly, do so either 3 or 5 times per week. Most of us have heard of recovery periods, and know that it's best to give yourself a day between exercising, but it depends heavily on what you're doing in your workouts.For example, many bodybuilders will complete their heavy-lifting routines on Monday, Wednesday and Friday. Then, to keep from gaining too much weight, they simply run or bike on Tuesdays and Thursdays. This burns the extra calories they are taking in to keep their muscle mass high, while giving their muscles a rest between workouts.
However, most of us aren't bodybuilders, and most of us don't have 1-2 hours per day, 5 days per week to devote to our fitness efforts.
So the question is: "If I'm using an Interval Training routine, how often should I work out?"
How Much Is TOO Much?
The Program That Unlocked My Fitness Potential...
Wow...That was a lot of information to digest, but I hope it helped. In summary: Interval Training is an amazing method for boosting your fitness results while decreasing the amount of time you spend in the gym.After starting one easy-to-follow Interval Training program, I was able to achieve the best results of my life, and I want you to have the same opportunity.
The exact Interval Training program I used is called Turbulence Training, and it is literally THE reason I feel so great about my body.
If you're interested in checking out, be sure to head over to my Turbulence Training review to learn more about my results with it, get free exercises, and get 5 FREE fitness guides when you get the already jam-packed program!
Anything Else?
Well, now that you've had a chance to look at it from both sides, what do you like the best? Feel free to elaborate on your vote and discuss what works for you, or just say hi! (Also: I would really appreciate it if you bookmark and/or rate this page. Thanks!)
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James43302
Hello Fellow Squidoo Member, great Squidoo lens! I gave you two thumbs up and 5 stars. Lots of great content and a high content, low ad ratio. I really like the prove my point/disapprove my point links. Great idea! Posted September 30, 2008 |
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health_advisor
Very informative. Posted August 07, 2008 |
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beachbum_gabby
amazingly helpful lens, great infos too! Posted April 27, 2008 |
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dtbs
great lens! very informative. Posted April 11, 2008 |
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AlexBil
Very impressive! Posted April 08, 2008 |
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davidhoward
Great lens. I was stuck on the old school 3 to 5 sets of 10 routine doing basic movements for most of my life. Recently I added new modified movements to my routine and included Kettlebells. My strength and size gains are impressive and the body fat is melting away. Posted April 04, 2008 |
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BlackSirius
Wonderful lens! Rated 5 stars! Here to share my site Cold Sore and my lens about Cold Sores Please have a look and give me some comment. Thanks Posted April 02, 2008 |
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TrophyMan
I have found no better combination for diet and exercise than: Posted March 29, 2008 |
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SemperFidelis
Amen! My husband and I are on the same page as you. Great lens quality as well. Posted March 26, 2008 |
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9yards
Excellent lens! The best thing I discovered was interval weight training. My favorite trainer taught me to do a weight lifting set, then push ups, jumping jacks, etc to get my heart rate up and right back into a set with weights. I got toned (not bulky) and down to 20% body fat - not bad for a woman at any age! Intervals WORK! Definitely checking out Turbulence Training! Posted March 25, 2008 |
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flaminglacer
Interesting points of view and a good lens! - Squid Angel blessing.... Posted March 25, 2008 |
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Home-Sweet-Home
Fantastic lens FitnessFanatic! I have also had success with interval training, and I would recommend it to anyone else wanting to get more "bang for their buck" with their workouts. Posted March 23, 2008 |
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MissMoneyPenny
After owning a specialty running store for many years, I would have to say there is a place for cardio and interval training. However, if I had to pick just one, I would have to say interval training! Posted March 21, 2008 |
Interval Training: What to Remember
Interval Training keeps your body from growing accustomed to long, boring cardio routines, and drives your results on an upward trend!
By performing short, high-intensity workouts, your body will improve faster than you've ever thought possible. Your strength, speed, agility, stamina..and the way you look will improve tremendously, all in a very short time!
Fitness To-Do List
1) Read Turbulence Training review to learn more
2) Get Turbulence Training & FREE bonuses (Worth $634.71)
3) Take action with the Turbulence Training program
4) Enjoy having an amazing, head-turning, healthy body!
