Before we speak about steady state cardio, we all know the drill: go to the gym, get on the treadmill, walk for 30 minutes, and voila, your workout for the day is done. But, have you ever realized what those 30 minutes can do for you? Seldom do people realize the actual benefits of indulging in the most minimal of activities after sitting at your desk for hours at end, as steady cardio often has a bad rep in the fitness circle. Steady-state cardio is a continuous cardio exercise maintained for an extended period contradictory to an interval cardio workout that uses varying level of energy.
Steady-state training is characterized by a workout that hits 60%-70% of your max heart rate. It uses low to moderate intensity for a time of 20 minutes and more. Incline walking or running on the treadmill for at least an hour, using the elliptical and stationary biking for at least 30 minutes, all qualify as steady-state workouts.
When starting off new strength training or a cardiovascular exercise program, it is advised that you lean towards steady-state cardio. This builds up your endurance and stamina before going for the hefty stuff of HIIT.
When the intensity is high, you can definitely get over with your cardio faster with interval as compared to steady-state. However, it is the opposite when it comes to the recovery process. Steady-state cardio allows you to recover quickly, helping your body get stronger, healthier and enable muscle development. You can take advantage of our training only if you are able to recover adequately.
While it is slow, but this cardio workout allows you to go on for a prolonged time at a challenging pace. This means you will end up burning more calories considering the length of time you’ll be indulging in the chosen activity. And, since your recovery will be fast you’ll continue being active throughout the day only adding to the number of calories burning.
Since you will be exercising at a lower intensity, you can improve endurance and stamina without putting too much stress on your heart or body as you would while doing a high-intensity exercise.
Now, you can argue that how can a pro turn into a con but it is vital that you’ll realize that faster recovery isn’t always a benefit for everyone. In the hindsight, it can also mean that your body will not burn as many calories following your workout in contrast to a high-intensity workout. The efforts could be as futile as taking a drop out of a bucket full of water.
When doing activities like cycling, running or swimming on a regular basis, you can experience quite a bit of stress on your joints. Especially when you are on the program to lose weight you’ll be indulging in these activities for a prolonged time putting you at a risk for injuries. So, make sure stretching before and after a workout session is utterly important to include in your routine.
There is no doubting the fact that cardiovascular activities are beneficial for you, up to a point. However, excessive indulgence in cardio workouts tends to get your body in a stressed state for a long period of time. Additionally, it can hinder fat loss and enable the breakdown of muscle tissues.
When it comes to working out, no matter what program you choose and what your requirements are, your body will eventually get used to it and might not provide the same bodily benefits as it did in the beginning. So, make sure that you mix things up and keep altering your routine to take better advantage and ultimately better results from the training.
