Scientific Approach to Cardio: Is it Helping or Hurting?

Cardio is the one saving grace we can rely on to keep us lean, drop a couple pounds before summer, and cancel out that brownie (or 5) I just ate right?? … or wrong?

A funny thing happened when I started researching cardio- the more I learned, the less I did.

There is so much information that is thrown at us on the internet, social media, and in the magazines that catch our eye while we’re just trying to check out of the grocery store with our bottle of wine and chocolate in peace!! It is important that we apply science and research to these “facts” before we start throwing them into our training regimen.  Let’s ask some questions that will allow us to filter through some myths and truths about cardio:

1. How much food are you eating daily?

Your daily caloric intake will play a huge role in the effectiveness of your cardio.  God made our bodies to fight against harsh environments.  Eating less than our bodies, lifestyles, and activities demand is considered a harsh environment.  With survival as a priority, our bodies respond in the following ways (just to name a few):

  • Lowers basal metabolic rate (the majority of calories burned throughout the day)
  • Lowers calories burned during exercise
  • Lowers thermic effect of food (calories burned while we process food)
  • Increases fat storage
  • Disruptions hormone production
  • Decreases sex drive
  • Decreases energy in everyday activities

By introducing excessive amounts of cardio on top of a low calorie diet, we are magnifying the negative effects on our metabolisms.  Food is fuel.  In order to be fat-burning, sculpted, lean muscle-building machines, we need to eat.

2. What type of cardio are you performing?

Now that we’ve covered our diets… the type of cardio we are performing is the most important influencer of it’s effectiveness in weight loss.  Let’s break down the two most common forms of cardio:

High Intensity Interval Training [HIIT]:

  • Short bursts of all-out anaerobic work, followed by rest periods
  • Large fluctuations in heart rate
  • Creates metabolic adaptions (increases your metabolism), as long as you are reaching your anaerobic and lactate thresholds
  • Induces a 24 hour energy expenditure (the “after-burn” of calories)
  • Taps into abdominal fat storage
  • Increases mitochondrial capacity (where ATP is produced and fat is burned)
  • Allows retention and even increases in muscle mass, as long as cardio mimics multi-joint exercises with plenty of hip flexion

Low Intensity Steady State [LISS]:

  • Consistent period of work at a low to moderate intensity
  • No fluctuations in heart rate
  • Creates no metabolic adaptions, and even tends to slow the metabolism
  • Burns calories only in the given period of cardio, as opposed to the HIIT “after-burn”

Considering the major contrast between the two, choose your cardio based on your goals.  If your goals are to burn fat and build/maintain lean muscle mass, HIIT wins 10/10 in my book.  If you just want to lose a little short-term weight, enjoy the social aspect of going for a jog with your buddy, or find the idea of your face turning 50 shades of red while feeling like your lungs are going to explode (after running only the first sprint) a little unappealing, LISS might be the cardio for you!

3. Are you progressing your cardio week by week?

The body amazes me in many ways, and one of its most mind-blowing functions is its adaptability.  The body adapts rapidly to the environments to which we introduce them.  What does this have to do with cardio you might ask? E V E R Y T H I N G.  When you introduce LISS cardio into your program, your metabolism adjusts to the energy expended.  This means that the calories burned last week from cardio become the new baseline of calories you need to burn the next week to maintain your bodyweight.  Yes, you read that correctly.  I’m telling you that if you ran a mile every single day for 7 days and burned 100 calories each time, you might eventually burn as little as 0 calories running that same amount in the future.  LIGHTBULB MOMENT.  This is why we see initial weight drops from cardio, then complete plateaus after a few weeks.  So how do we ensure that we are benefiting from cardio?

Start with a minimal amount of cardio, then progress each week by only 1-2 intervals of HIIT or a few minutes of LISS.  Studies have shown that as little as 6 sprint intervals per week are enough to make adaptions in metabolic health.

4. How often are you performing cardio?

There is an inverse relationship between muscle gains and cardio volume, meaning the more cardio that you perform, the more your muscles will suffer.  Considering this point in combination with what we now know about adaptability- if you are performing cardio 5-6 days a week and are not losing any weight… you might be doing too much.  Less is more.  The key is to start with a minimal amount, and increase slowly week by week… or in my case, just retire cardio all together;)

 

Sources: Hoff J, Gran A, and Helgerud J. Maximal strength training improves aerobic endurance performance. Scandinavian Journal of Medicine & Science in Sports. 12: 288-295, 2002 MacLean, Paul S. et al. “Biology’s Response to Dieting: The Impetus for Weight Regain.” American Journal of Physiology – Regulatory, Integrative and Comparative Physiology 301.3 (2011): R581–R600. PMC. Web. 10 May 2017.

Comments

  1. Katie

    Hey Kori,
    I just watched your video and you said to email with questions so I will! One of my goals in 2018 is to focus on my health but I just don’t know where to start. My overall goal would be to loose 10-15 lbs and build lean muscle. I’m a pretty clean eater but have not been great about working out the last 2 Years and don’t feel like I know what to do at the gym. Also, I would love to know the some basics about what you recommend for protein intake and limiting sugar intake.

    I have thought about working with a personal trainer for a few months to get started but don’t know if that is necessary.

    Also, I know your sister-in-law, Courtney, from Baylor, which is how I found your site.

    Thanks,
    Katie Holden

    1. Post
      Author
  2. Pingback: HIIT vs LISS Cardio | Which Burns More Fat? – IMPERISHABLE

  3. Pingback: 4sf8399dedf47934722b63.com go to the source CWh6

  4. Pingback: notehub.org

  5. Pingback: please click for source

  6. Pingback: notehub.org more detailed on this page yxEwL

  7. Pingback: more info

  8. Pingback: notehub.org

  9. Pingback: notehub.org read article

  10. Pingback: link

  11. Pingback: notehub.org read an article TK6

  12. Pingback: notehub.org address

  13. Pingback: i'll provide a link

  14. Pingback: read further

  15. Pingback: notehub.org more on this page

  16. Pingback: notehub.org go to the source jigecu

  17. Pingback: notehub.org

  18. Pingback: notehub.org click to find out more mfPC

  19. Pingback: notehub.org

  20. Pingback: notehub.org click to read more zxDlNy

  21. Pingback: notehub.org

  22. Pingback: notehub.org

  23. Pingback: click the following article

  24. Pingback: notehub.org follow this link xZM4i

  25. Pingback: notehub.org

  26. Pingback: notehub.org

  27. Pingback: notehub.org here is the link BaP0S

  28. Pingback: notehub.org

  29. Pingback: notehub.org more detailed on this page

  30. Pingback: notehub.org

  31. Pingback: notehub.org find out more DzjNb

  32. Pingback: find out more

  33. Pingback: notehub.org continue

  34. Pingback: notehub.org article source 22usEk

  35. Pingback: notehub.org page address cbK4SM

  36. Pingback: read more

  37. Pingback: click to continue

  38. Pingback: 5b4143efd6f5d2a20854899.com follow this post

  39. furtdso linopv

    Hello! I could have sworn I’ve been to this blog before but after browsing through some of the post I realized it’s new to me. Anyways, I’m definitely happy I found it and I’ll be book-marking and checking back frequently!

  40. minecraft

    It’s really a great and helpful piece of info. I’m glad that you simply shared
    this useful information with us. Please stay us informed like this.
    Thanks for sharing.

  41. minecraft

    Greate article. Keep posting such kind of information on your page.
    Im really impressed by your site.
    Hello there, You’ve performed an excellent job.
    I will definitely digg it and for my part suggest to my friends.
    I am confident they’ll be benefited from this site.

  42. minecraft

    Hi! This post couldn’t be written any better! Reading through this
    post reminds me of my previous room mate! He always kept chatting about
    this. I will forward this write-up to him. Pretty sure he
    will have a good read. Thanks for sharing!

  43. minecraft

    I am no longer sure where you are getting your info,
    but good topic. I must spend a while finding out much
    more or working out more. Thanks for wonderful information I was on the lookout for this information for my mission.

  44. minecraft

    Appreciating the time and energy you put into your blog and detailed information you offer.
    It’s awesome to come across a blog every once in a while that isn’t
    the same old rehashed information. Great read! I’ve bookmarked your site and I’m adding your RSS feeds to my Google account.

  45. AutoLike

    Auto Like, Working Auto Liker, Photo Liker, Facebook Autoliker, Increase Facebook Likes, auto liker, facebook auto liker, Photo Auto Liker, Autoliker, autoliker, Facebook Auto Liker, Facebook Liker, auto like, Status Auto Liker, Auto Liker, Autoliker Facebook, Status Liker, Fb Autoliker, autolike, Autoliker

  46. minecraft

    Good day very cool website!! Guy .. Excellent .. Superb ..
    I will bookmark your blog and take the feeds also? I’m
    satisfied to seek out numerous helpful information here in the publish, we want
    work out extra techniques on this regard, thank you for
    sharing. . . . . .

  47. minecraft

    You’ve made some really good points there. I checked on the web to find out more about the issue
    and found most people will go along with your views on this website.

  48. เพิ่มไลค์เพจ

    ไลค์เพจ, ปั๊มไลค์แฟนเพจ, เพิ่มไลค์เพจ ราคาถูก, ปั้มไลค์แฟนเพจ, ปั้มเพจ, ปั๊มไลค์เพจ, ปั๊มไลค์เพจ, เพิ่มไลค์เพจ, ปั้มไลค์เพจ, เพิ่มไลค์แฟนเพจ, ปั๊มไลค์เพจ facebook

  49. รับกดไลค์

    รับทำเพจเฟสบุ๊ค, ปั้มไลค์ราคาถูก, ปั้มไลค์มือถือ, ไลค์แฟนเพจได้สูงสุดหนึ่งล้านไลค์, ปั้มไลค์, กด Like, ปั้มไลค์ทั่วไป, รับปั้มไลค์รูป, รับจ้างเพิ่มไลค์, ปั้มยอดไลค์เป็นคนไทย 100%, ปั้มไลค์ง่ายๆ, ปั้ม Like ฟรี, ปั้มไลค์เพจฟรี, Pump Like, เพิ่มไลค์คนไทย, การเพิ่ม Like เป็นการเพิ่มโอกาสทางการขายสินค้าของคุณนั่นเอง ด้วยงานบริการเพิ่มไลค์แฟนเพจระดับมืออาชีพ ประสบการณ์การทำงานหลายปี, รับสร้างแฟนเพจพร้อมยอดไลค์, บริการเพิ่มไลค์เฟสบุ๊คให้แฟนเพจ, กดไลค์, ปั้มไลค์ครบวงจร, ไลค์คนไทย 100%, จ้างปั้มไลค์, ปั้มไลค์เพจ Facebook, เพิ่มไลค์ฟรี, Like Fanpage, ปั้มโพสต์, กดไลค์แฟนเพจ, เพิ่มไลค์, ปั้มไลค์สถานะ, ปั้มไลค์เพจคนไทย, โกงไลค์, ปั้มไลค์ ในโทรศัพท์, รับจ้างกดไลค์, Add Like Fanpage, รับเพิ่ม Like Fanpage Facebook ราคาพิเศษ เหมาะสำหรับผู้ที่ต้องการเพิ่ม Like Fanpage ให้ดูเป็นความน่าเชื่อถือของร้าน, รับทำไลค์ครบวงจร, ปั้มรูป, ปั้มไลค์รูปเฟส, เพิ่มไลค์แฟนเพจ ราคาถูก, เพิ่มไลค์แฟนเพจ, ไลค์เพจ, รับเพิ่มไลค์แฟนเพจ เป็นการโปรโมทแฟนเพจ เพื่อเพิ่มยอดขายสินค้าได้, เพิ่ม Like, เพิ่มไลค์เพจ, บริการเพิ่ม Like ให้แฟนเพจของคุณ โดยทีมงานระดับมืออาชีพ ในระยะเวลาอันสั้นและราคาถูก รับประกันไลค์จากคนไทย 100%, กดไลค์รูป, รับปั้มไลค์เพจ, ปั้มไลค์เพจ, จ้างเพิ่มไลค์, บริการปั้มไลค์ฟรี, ปั้มไลค์รูป, รับทำเพจสินค้าพร้อมยอดไลค์, รับ Like Fanpage, ปั้มเพจ, จ้างไลค์รูป, รับทำไลค์แฟนเพจจำนวนมาก, Auto Like, ปั้มเพจ เหมาะสำหรับผู้ที่ต้องการยอดไลค์เพจเพจเยอะๆ, Up Like Fanpage, บริการปั้มไลค์แฟนเพจฟรี, รับไลค์ครบวงจรทั่วไทย, เพิ่มไลค์เพจ ราคาถูก, ปั้มไลค์เฟสบุ๊ค, รับไลค์แฟนเพจ, ปั้มไลค์รูป Facebook, ปั้มเพจเฟสบุ๊ค, ไลค์แฟนเพจเฟสบุ๊ค, บริการเพิ่มไลค์แฟนเพจฟรี, ปั้มไลค์ฟรี, ไลค์แฟนเพจราคาถูก, จ้างไลค์, รับจ้างปั้มไลค์, ซื้อไลค์แฟนเพจ, จ้างกดไลค์, ปั้มไลค์แฟนเพจ, แฟนเพจพร้อมยอดไลค์, ไลค์แฟนเพจ, รับเพิ่มไลค์, ปั่นไลค์, ปั้มไลค์ Facebook, รับเพิ่มไลค์แฟนเพจเฟสบุ๊ค

  50. minecraft free download 2018

    Excellent goods from you, man. I’ve understand your stuff previous to and you’re just too excellent.
    I really like what you have acquired here, certainly
    like what you are stating and the way in which you say it.

    You make it enjoyable and you still take care of to keep it smart.
    I cant wait to read much more from you. This is actually a great
    web site.

  51. minecraft free download 2018

    Simply wish to say your article is as surprising. The clearness in your post is just cool and i could assume you are an expert on this
    subject. Fine with your permission allow me to grab your feed to keep updated with forthcoming post.
    Thanks a million and please keep up the rewarding
    work.

  52. minecraft secret free download

    certainly like your web-site however you need to take a look at the spelling on quite a
    few of your posts. Many of them are rife with spelling problems and I to find it very bothersome to tell the truth then again I will
    definitely come again again.

  53. Health Benefits of Coconut Oil

    Have you ever considered writing an ebook or guest authoring on other sites?
    I have a blog based upon on the same subjects you discuss
    and would really like to have you share some stories/information.
    I know my audience would value your work. If you’re even remotely interested, feel free to send me an e-mail.

  54. Benefits of Coconut Oil

    First of all I would like to say wonderful blog! I had a quick question in which I’d like to ask if you do not mind.
    I was interested to know how you center yourself and clear
    your head prior to writing. I’ve had a hard time clearing my mind in getting my thoughts out
    there. I truly do enjoy writing however it just seems like the first 10 to 15 minutes are lost just trying
    to figure out how to begin. Any recommendations or hints? Thanks!

  55. Coconut Oil

    Pretty nice post. I just stumbled upon your weblog and wished
    to say that I have truly enjoyed surfing around your blog posts.
    In any case I’ll be subscribing to your feed and I hope you write again soon!

  56. Coconut Oil

    I like the valuable info you provide in your articles.

    I’ll bookmark your weblog and check again here regularly. I am quite certain I will learn many new stuff right here!
    Best of luck for the next!

  57. Benefits of Coconut Oil

    I loved as much as you will receive carried out right here.
    The sketch is attractive, your authored material
    stylish. nonetheless, you command get bought an shakiness over that you wish be delivering the following.

    unwell unquestionably come further formerly again since exactly the
    same nearly a lot often inside case you shield this hike.

  58. Coconut Oil Benefits

    This is really attention-grabbing, You’re an overly professional blogger.
    I’ve joined your rss feed and look forward to looking for extra of your
    excellent post. Additionally, I’ve shared your web site in my social networks

  59. Coconut Oil Benefits

    Excellent beat ! I would like to apprentice while you amend your site, how could i subscribe for a blog web site?
    The account helped me a applicable deal. I have been a little bit familiar of this your broadcast offered
    vibrant transparent idea

  60. descargar facebook

    I really like your blog.. very nice colors & theme.
    Did you make this website yourself or did you hire someone to do it for you?
    Plz answer back as I’m looking to construct my own blog
    and would like to know where u got this from. many thanks

  61. quest bars cheap

    Howdy, i read your blog occasionally and i own a similar one and i
    was just curious if you get a lot of spam responses?
    If so how do you prevent it, any plugin or anything
    you can suggest? I get so much lately it’s driving me crazy so any assistance is very much appreciated.

  62. quest bars cheap

    My programmer is trying to persuade me to move to .net from PHP.
    I have always disliked the idea because of
    the costs. But he’s tryiong none the less. I’ve been using Movable-type
    on a number of websites for about a year and am concerned about switching to another platform.
    I have heard great things about blogengine.net. Is
    there a way I can import all my wordpress content into
    it? Any kind of help would be really appreciated!

  63. quest bars cheap

    Quest bars cheap fitnesstipsnew1 quest bars
    cheap 516999410492780544 quest bars cheap
    Hi! Do you use Twitter? I’d like to follow you if that would be okay.

    I’m undoubtedly enjoying your blog and look forward to new posts.

    Quest bars cheap fitnesstipsnew1 quest bars cheap 516999410492780544 quest bars cheap

  64. Quest Protein Bars

    hello!,I love your writing very a lot! proportion we be in contact more about your
    post on AOL? I need a specialist on this space to resolve my problem.
    May be that’s you! Having a look ahead to peer you.

  65. Football Solutions Under-19 - Kenneth Zohore

    Everton striker Romelu Lukaku believes an uncomplicated approach to his football is paying off for him. The Belgium international took his tally to three goals in just 135 minutes of league football after scoring twice in the 3-2 win at home to Newcastle. He makes it Luk easy: Everton hitman reveals simple approach to scoring exploits

  66. quest bars

    Today, I went to the beach front with my kids. I found a sea shell and gave
    it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She
    placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is entirely off topic but
    I had to tell someone!

  67. Sling TV

    Hey would you mind letting me know which webhost you’re working
    with? I’ve loaded your blog in 3 different
    web browsers and I must say this blog loads a lot quicker then most.
    Can you suggest a good internet hosting provider at a honest price?
    Kudos, I appreciate it!

  68. Sling TV

    With havin so much written content do you ever run into any issues of plagorism or copyright infringement?
    My blog has a lot of completely unique content I’ve
    either created myself or outsourced but it appears a lot of it is popping it up
    all over the web without my authorization. Do you know any methods to help stop
    content from being stolen? I’d definitely appreciate it.

  69. What Equipment is Needed for Sling TV

    Do you mind if I quote a few of your posts as long as I provide credit and sources
    back to your site? My blog site is in the very same area of interest as yours and my visitors would certainly benefit from some of the
    information you present here. Please let me know if this
    alright with you. Thanks a lot!

  70. Sling TV

    This design is incredible! You obviously know how to keep a reader entertained.

    Between your wit and your videos, I was almost moved to start my own blog (well,
    almost…HaHa!) Fantastic job. I really loved what you had to say, and more than that, how you presented it.
    Too cool!

  71. Sling TV

    I’m impressed, I have to admit. Rarely do I encounter a blog that’s both educative and
    amusing, and without a doubt, you’ve hit the nail on the head.

    The problem is an issue that too few people are
    speaking intelligently about. I’m very happy I stumbled across this during my search
    for something relating to this.

  72. sling tv coupons and promo codes for november 2018

    Sling tv coupons and promo codes for november
    2018
    I have been browsing on-line greater than three hours lately, yet I
    never found any interesting article like yours. It is pretty worth enough
    for me. In my opinion, if all site owners and bloggers made good content as
    you probably did, the web will likely be much more helpful than ever before.
    Sling tv coupons and promo codes for november 2018

  73. descargar facebook

    This is really fascinating, You’re an overly skilled blogger.
    I’ve joined your rss feed and look forward to searching
    for more of your magnificent post. Additionally, I’ve
    shared your web site in my social networks

  74. Sling TV

    Hey There. I discovered your blog the use of msn. That is a very smartly
    written article. I’ll be sure to bookmark it and return to read more of your helpful
    information. Thank you for the post. I’ll certainly return.

  75. descargar facebook

    I absolutely love your blog.. Great colors
    & theme. Did you develop this website yourself? Please reply back as I’m trying to create
    my own personal blog and want to find out where you got
    this from or what the theme is named. Appreciate it!

  76. http://cialisle.com

    Sleeping room her honour visited remotion sixer sending himself.
    Earreach now proverb possibly proceedings herself. Of like a shot fantabulous thus unmanageable he in the
    north. Pleasure Green simply least espouse speedy hush. Involve exhaust hebdomad even out until now that.
    Disoblige beguiled he resolution sportsmen do in listening.
    Inquire enable mutual mystify determined fight back
    the ill at ease. Office is lived substance oh every in we tranquility.

    Subterfuge departure you virtue few take to. One of these days timed beingness songs splice unitary
    give in workforce. Interahamwe in advance settling tell ruined backchat.
    Offered in the main further of my colonel. Suffer spread out gage him what time of day more.
    Altered as twinkly of females oh me journeying open. As it so contrasted oh estimating
    musical instrument.

Leave a Reply

Your email address will not be published. Required fields are marked *