Wow! That may be the most controversial title ever!
Right now, you are probably asking yourself, "Does he really think that cardio training is a waste of time...what an idiot!"
Okay, maybe you weren't thinking the 'idiot' part...or maybe you were. In either case, you are going to want to read on.
Alright, I'll say it... yes, for the most part, I do believe that cardio training is a waste of time...relatively speaking.
"Oh my God! He's completely lost his mind!" is what you might be thinking now. Let me explain.
The majority of 'cardio' training that I see people doing is truly a waste of time. I know, I know, some of you out there are thinking that some exercise is better than none, and you are absolutely right. I would submit however, that for the most part, the time could be spent more productively.
Let's imagine that you and I are walking into a typical fitness center, be it LA Fitness, Lifetime, 24-Hour, blah, blah, blah. As we walk past the reception desk, we casually glance to the left, or the right, or in some cases our gaze rises upwards towards the second floor. What do we see? That's right, rows of treadmills, stationary bikes, elliptical trainers, etc. As we take a closer look, we also notice that many of these 'cardio' machines have TV's and magazine trays. Looking even closer yet, we notice that those members who are using these machines are chatting with one another, calmly perusing the pages of their favorite periodical, or casually channel surfing.
What do we NOT see? A ton of sweat!
Wait....I know what you are going to say. They're working in their fat-burning zone...right? Uh-uh. Nope. Wrong!
The so-called fat burning zone is a myth...nothing more than a way for the health and fitness industry to market their services.
What?
That's right, you heard me correctly. And I can back up that statement with evidence. Take a look at the picture below. This is a printout from a ventilatory threshold test that I conducted on one of my firefighter clients. Click on the image to enlarge it, so that you can see what I am referring to.
Looking at the chart, you will see the clients heart rate (HR) in the fifth column from the left. Looking at the HR values you can determine the intensity of the work he was performing at any given time.
The 'Fat Burning Zone' is typically defined as 60-65% of your maximal HR (MHR). But how do we know what your maximal heart rate is? Some of you are now thinking "I don't have a degree in Exercise Science, and even I know how to figure out my MHR...220 minus my age!"
Wrong again!
That formula was developed by Dr. William Haskell in 1970, and was designed to estimate heart rate training zones in cardiac rehab patients. Dr. Haskell was quoted in the New York Times, in 2004, as saying "I've kind of laughed about it over the years, the formula was never supposed to be an absolute guide to rule people's training. But, it's so typical of Americans to take an idea and extend it beyond what it was originally intended for."
The formula 220-age might provide some people with a place to start their training, but most quickly find that they do not progress, as they quickly plateau within their training programs. Studies have shown that fitness testing based on this formula tends to overestimate one's cardio-respiratory fitness level (most commonly referred to as VO2 Max) by as much as 25%!
Okay, back to the chart.
Looking at the top row, and reading across, you will see this client's HR was 94 beats per minute (bpm) at an easy 3-mph walking pace. Following across to the right, you will see a column heading of Cal. Tot (kcal/min). The value is 5.1, and what this means is that he is burning a total of 5.1 calories (kcal) per minute of activity, at this intensity. Moving right, the next column refers to the number of kcal from the 'burning' of carbohydrate (CHO). The next column to the right displays the amount of kcal being burned from fat...4.5 kcal per minute, or 88% of the total calories being expended.
Some of you are saying "See, we told you so. Clearly this shows that the greatest amount of fat calories are burned while exercising at low intensities!"
Hang on there pardner!
While physiologically speaking, that is correct...it doesn't necessarily mean that you will burn the greatest amount of fat from your body, while working out a such low intensity levels. Here's why...
As you read further down the chart, you can see that the intensity of exercise, and the total number of kcals being utilized is increasing...yes? What you also see is that the percentage of CHO and FAT calories is starting to flip-flop....meaning that as the intensity level of exercise increases, a greater demand for CHO begins to develop, and conversely, less of a demand for FAT kcal occurs. In fact, at one's ventilatory threshold (the green row), the percentage of kcal from FAT is zero.
"See...more evidence for the effectiveness of low intensity exercise on fat reduction!" That's what you are thinking huh?
Alright, give me a little more time to make my point.
What we need to keep in mind here is that weight-loss is basically a game of numbers. To lose weight, one must create an energy deficit...use more calories than you consume. And let's face it, most people who are doing 'cardio' are trying to lose weight...specifically fat weight.
It's also important to know that one-pound of fat is equal to 3500kcal. Got it?
So what's the answer, you ask? Well...it would make sense to increase the level of intensity up to where your total caloric expenditure was worth the time investment, right? The problem with this, is that when you are working at high intensity levels, it isn't possible (for most people) to sustain the activity for very long, thereby resulting in a less than optimal calorie output again.
So what's the best way to do it? Interval training.
Interval training is a method of training that takes you through different HR training zones, that target each of the three different energy systems that your body utilizes for various functions. Check out the example below.
The examples that follow are adapted from a company by the name of Tignum. If you've been reading my blogs for a while now, you should be well aware of who Tignum is, and what they do. If you're not sure, and you are interested, click here to find out who they are and what they do. Suffice it to say, that the data that follows, is based off of Tignum's research and presentations.
Okay, the first example is that of a 150-pound person riding a stationary bike for 30-minutes, at 65% MHR...their fat burning zone. Following this exercise session, this individual would have burned a total of 82 kcal, 42 of which could have been from fat. Again, not a very good return on the time invested, and he has only trained on energy system.
The second example is the same individual, but now he has decided he needs to ramp up his training, so he has chosen to increase the intensity of the exercise session by riding for 30-minutes at 85% MHR. This results in a much greater caloric expenditure; 157 kcal, of which 10 may have been from fat. This is good, but the issue here is that many people who train at this intensity 'burn out' quicker, often before they reach their goals. Once again, only one energy system has been trained.
The last example is the same individual, after reading this blog. He has taken what I have written, and applied it to his life. He now uses an interval training session whereby he works within low, medium, and high-intensity training zones. Using the 220-age formula, these zones would represent training ranges between 65-85% MHR (and even 90%), and yet still only requires 30-minutes of his time. Training could however, be performed for 45- or even 60-minutes, due to the periods of low intensity work that are integrated into this workout, that provide for recovery.
So let's look at his numbers.
30-minutes of true interval training will result in a total caloric expenditure of 179 kcal, 50 of which could be from fat! Now that's a much better return on your time investment, in terms of calorie expenditure. Training with intervals not only increases he total caloric expenditure, it also serves to train all three energy systems of the body.
The added bonus to this type of training is that it results in an elevated metabolic rate for longer periods of time, following your workout, due to higher intensity exercise. This is known as the EPOC effect, which stands for Exercise Post Oxygen Consumption. In easy to understand terms, this means that instead of your body quickly returning to its normal RMR (resting metabolic rate), which refers to the body's caloric expenditure while at rest...it remains elevated for hours following your training session. This results in even greater caloric expenditure from fat stores, as your body recovers and repairs itself. It's a bonus burn!
Okay, here's the last thing we'll talk about...how to apply this to your training or exercise regimen. The best way to determine your HR training zones is to have a ventilatory threshold test performed on yourself. A few fitness centers and gyms now offer this type of training for their clients at an additional cost...often ranging from $100-$250. The data collected is then used by Trainers to develop effective interval training plans. If your gym offers this service, make sure the trainers are competent in the use of the data to develop your plan. Also find out if they are able to progress the plan when you begin to plateau.
What if you don't have access to that technology?
This is where the 220-age formula will provide you with a good base to begin interval training. It's certainly not my first choice however, it will allow you to begin improving upon the efficiency of your highly valuable, training time. Determine your MHR using the220-age formula, then determine three distinct HR training zones. I recommend using 65%, 85%, and 90% ranges. For example, if you are 48 years old, your estimated MHR would be 172 bpm. To determine your ranges simply multiply 172 by .65, .85, and .90. This will result in the following training zones:
Zone 1 = 111 bpm
Zone 2 = 146 pbm
Zone 3 = 154 bpm
If you are interested in having a Ventilatory Threshold test performed on you, and you live near me (Glendale, Arizona), please contact me at john.metzger@scisport.net. I use the iMett Submaximal Ventilatory Threshold Detection System do determine your VT. I use this on all of my athletes and firefighter clientele with tremendous results. One of the greatest things about this specific device, is the software that allows me to instantly generate an interval training plan, that is individualized to you, based specifically on your data. This means that you have a one of a kind training program, rather than some shotgunned training template, such as those used by many personal trainers. The plan can be progressed easily as you begin to improve, thereby keeping you constantly challenged as you progress in your workouts. You don't even have to be present for me to progress your plan!
My fee for this test is $200, if you come to my location. The system is also mobile however, we would need access to a commercial quality treadmill or Keiser stationary bike. Trip charges do apply for on-site testing at the location of your choice.
So now do you understand why I say most cardio training is a waste of time?
Thanks for reading!
Yours in Health and Performance,
John
Right now, you are probably asking yourself, "Does he really think that cardio training is a waste of time...what an idiot!"
Okay, maybe you weren't thinking the 'idiot' part...or maybe you were. In either case, you are going to want to read on.
Alright, I'll say it... yes, for the most part, I do believe that cardio training is a waste of time...relatively speaking.
"Oh my God! He's completely lost his mind!" is what you might be thinking now. Let me explain.
The majority of 'cardio' training that I see people doing is truly a waste of time. I know, I know, some of you out there are thinking that some exercise is better than none, and you are absolutely right. I would submit however, that for the most part, the time could be spent more productively.
Let's imagine that you and I are walking into a typical fitness center, be it LA Fitness, Lifetime, 24-Hour, blah, blah, blah. As we walk past the reception desk, we casually glance to the left, or the right, or in some cases our gaze rises upwards towards the second floor. What do we see? That's right, rows of treadmills, stationary bikes, elliptical trainers, etc. As we take a closer look, we also notice that many of these 'cardio' machines have TV's and magazine trays. Looking even closer yet, we notice that those members who are using these machines are chatting with one another, calmly perusing the pages of their favorite periodical, or casually channel surfing.
 |
| This is NOT cardio training! |
What do we NOT see? A ton of sweat!
Wait....I know what you are going to say. They're working in their fat-burning zone...right? Uh-uh. Nope. Wrong!
The so-called fat burning zone is a myth...nothing more than a way for the health and fitness industry to market their services.
What?
That's right, you heard me correctly. And I can back up that statement with evidence. Take a look at the picture below. This is a printout from a ventilatory threshold test that I conducted on one of my firefighter clients. Click on the image to enlarge it, so that you can see what I am referring to.
Looking at the chart, you will see the clients heart rate (HR) in the fifth column from the left. Looking at the HR values you can determine the intensity of the work he was performing at any given time.
The 'Fat Burning Zone' is typically defined as 60-65% of your maximal HR (MHR). But how do we know what your maximal heart rate is? Some of you are now thinking "I don't have a degree in Exercise Science, and even I know how to figure out my MHR...220 minus my age!"
Wrong again!
That formula was developed by Dr. William Haskell in 1970, and was designed to estimate heart rate training zones in cardiac rehab patients. Dr. Haskell was quoted in the New York Times, in 2004, as saying "I've kind of laughed about it over the years, the formula was never supposed to be an absolute guide to rule people's training. But, it's so typical of Americans to take an idea and extend it beyond what it was originally intended for."
The formula 220-age might provide some people with a place to start their training, but most quickly find that they do not progress, as they quickly plateau within their training programs. Studies have shown that fitness testing based on this formula tends to overestimate one's cardio-respiratory fitness level (most commonly referred to as VO2 Max) by as much as 25%!
Okay, back to the chart.
Looking at the top row, and reading across, you will see this client's HR was 94 beats per minute (bpm) at an easy 3-mph walking pace. Following across to the right, you will see a column heading of Cal. Tot (kcal/min). The value is 5.1, and what this means is that he is burning a total of 5.1 calories (kcal) per minute of activity, at this intensity. Moving right, the next column refers to the number of kcal from the 'burning' of carbohydrate (CHO). The next column to the right displays the amount of kcal being burned from fat...4.5 kcal per minute, or 88% of the total calories being expended.
Some of you are saying "See, we told you so. Clearly this shows that the greatest amount of fat calories are burned while exercising at low intensities!"
Hang on there pardner!
While physiologically speaking, that is correct...it doesn't necessarily mean that you will burn the greatest amount of fat from your body, while working out a such low intensity levels. Here's why...
As you read further down the chart, you can see that the intensity of exercise, and the total number of kcals being utilized is increasing...yes? What you also see is that the percentage of CHO and FAT calories is starting to flip-flop....meaning that as the intensity level of exercise increases, a greater demand for CHO begins to develop, and conversely, less of a demand for FAT kcal occurs. In fact, at one's ventilatory threshold (the green row), the percentage of kcal from FAT is zero.
"See...more evidence for the effectiveness of low intensity exercise on fat reduction!" That's what you are thinking huh?
Alright, give me a little more time to make my point.
What we need to keep in mind here is that weight-loss is basically a game of numbers. To lose weight, one must create an energy deficit...use more calories than you consume. And let's face it, most people who are doing 'cardio' are trying to lose weight...specifically fat weight.
It's also important to know that one-pound of fat is equal to 3500kcal. Got it?
So what's the answer, you ask? Well...it would make sense to increase the level of intensity up to where your total caloric expenditure was worth the time investment, right? The problem with this, is that when you are working at high intensity levels, it isn't possible (for most people) to sustain the activity for very long, thereby resulting in a less than optimal calorie output again.
So what's the best way to do it? Interval training.
Interval training is a method of training that takes you through different HR training zones, that target each of the three different energy systems that your body utilizes for various functions. Check out the example below.
The examples that follow are adapted from a company by the name of Tignum. If you've been reading my blogs for a while now, you should be well aware of who Tignum is, and what they do. If you're not sure, and you are interested, click here to find out who they are and what they do. Suffice it to say, that the data that follows, is based off of Tignum's research and presentations.
Okay, the first example is that of a 150-pound person riding a stationary bike for 30-minutes, at 65% MHR...their fat burning zone. Following this exercise session, this individual would have burned a total of 82 kcal, 42 of which could have been from fat. Again, not a very good return on the time invested, and he has only trained on energy system.
The second example is the same individual, but now he has decided he needs to ramp up his training, so he has chosen to increase the intensity of the exercise session by riding for 30-minutes at 85% MHR. This results in a much greater caloric expenditure; 157 kcal, of which 10 may have been from fat. This is good, but the issue here is that many people who train at this intensity 'burn out' quicker, often before they reach their goals. Once again, only one energy system has been trained.
The last example is the same individual, after reading this blog. He has taken what I have written, and applied it to his life. He now uses an interval training session whereby he works within low, medium, and high-intensity training zones. Using the 220-age formula, these zones would represent training ranges between 65-85% MHR (and even 90%), and yet still only requires 30-minutes of his time. Training could however, be performed for 45- or even 60-minutes, due to the periods of low intensity work that are integrated into this workout, that provide for recovery.
So let's look at his numbers.
30-minutes of true interval training will result in a total caloric expenditure of 179 kcal, 50 of which could be from fat! Now that's a much better return on your time investment, in terms of calorie expenditure. Training with intervals not only increases he total caloric expenditure, it also serves to train all three energy systems of the body.
The added bonus to this type of training is that it results in an elevated metabolic rate for longer periods of time, following your workout, due to higher intensity exercise. This is known as the EPOC effect, which stands for Exercise Post Oxygen Consumption. In easy to understand terms, this means that instead of your body quickly returning to its normal RMR (resting metabolic rate), which refers to the body's caloric expenditure while at rest...it remains elevated for hours following your training session. This results in even greater caloric expenditure from fat stores, as your body recovers and repairs itself. It's a bonus burn!
Okay, here's the last thing we'll talk about...how to apply this to your training or exercise regimen. The best way to determine your HR training zones is to have a ventilatory threshold test performed on yourself. A few fitness centers and gyms now offer this type of training for their clients at an additional cost...often ranging from $100-$250. The data collected is then used by Trainers to develop effective interval training plans. If your gym offers this service, make sure the trainers are competent in the use of the data to develop your plan. Also find out if they are able to progress the plan when you begin to plateau.
What if you don't have access to that technology?
This is where the 220-age formula will provide you with a good base to begin interval training. It's certainly not my first choice however, it will allow you to begin improving upon the efficiency of your highly valuable, training time. Determine your MHR using the220-age formula, then determine three distinct HR training zones. I recommend using 65%, 85%, and 90% ranges. For example, if you are 48 years old, your estimated MHR would be 172 bpm. To determine your ranges simply multiply 172 by .65, .85, and .90. This will result in the following training zones:
Zone 1 = 111 bpm
Zone 2 = 146 pbm
Zone 3 = 154 bpm
If you are interested in having a Ventilatory Threshold test performed on you, and you live near me (Glendale, Arizona), please contact me at john.metzger@scisport.net. I use the iMett Submaximal Ventilatory Threshold Detection System do determine your VT. I use this on all of my athletes and firefighter clientele with tremendous results. One of the greatest things about this specific device, is the software that allows me to instantly generate an interval training plan, that is individualized to you, based specifically on your data. This means that you have a one of a kind training program, rather than some shotgunned training template, such as those used by many personal trainers. The plan can be progressed easily as you begin to improve, thereby keeping you constantly challenged as you progress in your workouts. You don't even have to be present for me to progress your plan!
My fee for this test is $200, if you come to my location. The system is also mobile however, we would need access to a commercial quality treadmill or Keiser stationary bike. Trip charges do apply for on-site testing at the location of your choice.
So now do you understand why I say most cardio training is a waste of time?
Thanks for reading!
Yours in Health and Performance,
John
Cardio is a Waste of Time for Fat Loss
ReplyDeleteWhile the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.
Still not convinced?
A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.
Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?
Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.
So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.
The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.
===> Fast fat loss workouts... <=====
Save time, burn fat,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Fast fat loss workouts... <=====
"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia