Engage in both HIIT and long slow duration cardio for the best results.
Engage in both HIIT and long slow duration cardio for the best results.
There are several reasons people hit the sidewalk and go for a run. Many times people think that's the best way to lose weight and "get in shape". A select few hit the trails to train for an endurance competition, such as a half marathon, triathlon, or to prep for an obstacle competition. But what's the best way to do your cardio without looking like a Kenyan distance runner?
- Long slow distance runs should be done with your heart rate in zone 2, 60-70% of your Max HR. This has been shown to be the best HR zone to improve your cardiovascular fitness. You should be able to maintain this for up to an hour. These cardio sessions have also been shown to improve your body's ability to burn fat as a fuel source, which is great news for those of us looking to improve our body composition. This can also be more relevant in teaching your body how to endure long difficult competitions or training sessions. Long slow Zone 2 sessions should make up 80% of your cardiovascular training.
- High Intensity Interval Training has become wildly popular over the last few years due to the large amount of calories it burns in a short period of time. Basically HIIT requires you to push your heart rate up into zone 4 or 5 (above 80% of Max HR) for a shorter period of time, followed by a longer recovery. This type of cardio burns more stored glycogen and forces the body to burn more calories for hours after your workout. The downside is HIIT can be way more taxing on the nervous system and cause much greater fatigue. Just like you can't drive your car 100mph all the time, you shouldn't do that to your body either. HIIT should make up 20% of your cardiovascular training.
Fire it up! Anything worth doing is worth doing right, so Don't suck! Good talk!
