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.
Then again I must admit aerobic exercise has its place. It can be an effective tool in stripping away stubborn body fat in the areas men 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 also!):
Time #1 You Should Do Aerobics: After Interval Training
To begin with, 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.
Above average 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:
1. Perform your 12 minutes or less of interval training
2. Hang around 5 minutes
3. Do 20 (maximum 30) minutes of steady state cardio (aerobics)
When you execute 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 assured to be burning fat as energy when you do your aerobics! Neat huh?
Time Number 2 You Must Do Aerobics: Once you’re done lifting weights
Powerful weight lifting is incredibly akin to High Intensity Interval Training in the effects that it has on your body, the fuel it uses, and the like. 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 Must 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 about 10-12% body fat (men) or 15-17% body fat (women) by this time and you need to get SUPER ripped, then you have to make use of the HIIT followed with aerobics in this case. It will help unload those last stubborn pounds.
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