It's not every day that we get health and fitness lessons from a pro-bodybuilder, so we took this opportunity to ask Ross Garshong about starting a new cardio regime and which method he finds to be the most effective.
This week we're talking about cardio.
When it comes to cardio there are two main players: High Intensity Interval Training (HIIT) or Steady State (SS).
SS - Steady State Cardio.
You pick a pace, typically at a heart rate at which you can maintain a conversation but will still work up a bit of a sweat. This is typically done aerobically which means your body is able to use oxygen to release energy.
Pro = Typically easy to do as the pace is down to the individual, just don't stop!
Con = A long amount of time will needed to be spent to maximise the benefits - 25mins plus!
HIIT - High Intensity Interval Training.
Can be completed a variety of ways but the main premise is a burst of time spent at an intensity you could not maintain, jumping between aerobic and anaerobic thresholds, then an active recovery at a rate you can drop your heart back down to a level where you can aim at the higher intensity again.
Pro = If completed properly should last around 10-15 minutes max, studies have shown due to a higher epoc (excess post-exercise oxygen consumption) effect, your metabolism will be boosted from as long as 12 hours after.
Con = Tends to be rather taxing on the body and central nervous system, not everyone is fit enough to train at high intensities safely.
So which is better!?
Depends on you, I always recommend everyone start of with steady state cardio especially if you don't have much of a fitness base from sports or other exercise. For those well attuned to their bodies, the honest answer is whichever you enjoy the most.
The progress of technology is a blessing and a curse to our modern society, (rant incoming) our physiology has not changed much, but we live sedentary lifestyles and have an abundance of food, in contrast to use once upon a time being active and food scarce.
Going beyond the workout
It's not just about what you do to your body, it's also about what you put into it. And one thing that never changes is the need for proper hydration.
When our body is dehydrated our metabolism can drop by as much as 30%!
So to get the most out ourselves it's imperative we keep ourselves well hydrated to obtain and sustain optimal health and vitality, so get moving!
Ross Garshong is a personal trainer and competitive bodybuilder (5th place IFBB A.Olympia Finalist), so when it comes to health and fitness, there’s nothing this guy doesn't know.
When he’s not training, his passion lies in understanding our bodies composition and what we can do to maximise our intake of fuel in order to perform at a top level.
