Aerobics (long, steady state sub-maximal cardio) aren’t much good for many health or fat loss related benefits. I’ve already done a post on why aerobics suck for fat loss. And then I went over the health benefits of interval training versus steady-state aerobics in my interval training for fat loss article.
But I have to admit aerobic exercise has its place. It can be a useful tool in eliminating stubborn body fat in the areas guys get it most (the abs) and women (butt, hips and thighs)… But… only if you do it on one of these two occasions (and I’ll explain why too!):
Time #1 You Should Do Aerobics:
After Interval Training
First let’s look at what intervals and aerobics do in your body…
Steady state target heart rate cardio (aerobics). Uses fat for energy, but the problem is it takes a long time to exercise for the body to start using fat as fuel for this type of cardio.
High intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn’t use those fatty acids for energy, which means they get redeposited into the fat cells.
Here’s how you get the both of best worlds:
- Do your 12 minutes or less of interval training
- Wait 5 minutes
- Do 20 (maximum 30) minutes of steady state cardio (aerobics)
When you do it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you’re guaranteed to be burning fat as fuel when you do your aerobics! Neat huh?
Time #2 You Should Do Aerobics:
After Weight Lifting
Intense weight lifting is very similar to Hight Intensity Interval Training in the effects that it has on your body, the fuel it uses, etc. So the only other time you should do aerobic cardio is after your weight lifting.
I recommend 20-30 mins of low-medium intensity steady state cardio after weight lifting.
Why You Should Know This
CNS overload: If you’re lifting intensly, focusing on strength, doing low reps with heavy weights 3x per week, you’re working your central nervous system to increase your strength (primarily). Interval training on your “off” days may be overload for some people, steady state aerobics after weights is a good option if that’s you.
Stubborn fat: If you’re already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds.
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This is really insightful. I’ve been struggling with my balance of cardio and weights, because I absolutely love both. I’m not like most people who want to get their workout done ASAP. I actually wish it were healthy to have 2 hr weight training sessions (I know, for most of us, that’s way in excess). So here’s what I do:
M: high intensity, heavy weights, single set to failure, across all major muscle groups (about 12 different exercises, going for the 1 second up/3 seconds down for constant load with negatives, 2 minutes rest in between)
T: rest
W: sets of heavy weights on shoulders and smaller muscles (but still not really isolation routines – still going for combo exercises); then, a 40 minute medium run
Th: interval running for 20 minutes, followed by 40 minutes medium run
F: sets of heavy weights for major muscle groups, combo exercises, going to 8 to 12 reps each set, etc.
Sat: rest
Sun: long run, about 10 miles, simply because I love it!
I’m in great shape as a result of this, but I absolutely have to each right to avoid losing muscle mass. Timing carbs right, and tons of protein. From what I can tell in your pictures, I’m about the same size as you.
Any pointers you think would fine tune things for me? (I know some of the answers you’ll give, but have my reasons for not doing them, but still figured it’d be fun to ask!)
@ Darrin: Wow — you definitely love to workout! I like to go to the gym every (week) day just cause it breaks up my day nicely/ good break from work — but I still like to get in and out fast.
As for advice — you probably know I’m not big on training to failure — but it depends on your goals I guess — that can work sometimes for gaining mass. I’d echo what you said about eating — you must have to eat a LOT to keep from losing muscle!
hey,
just read your articles about intervals training and weight loss.
just wondering though how you say to do med aerobics training after high intensity gym, should you eat your protein before the aerobics or after?
cheers
AFter sir, in fact, you could wait about an hour for more fat burning if you want