What’s More Beneficial: Steady-State or High Intensity Cardio?
New research comes out all the time in papers etc saying ‘this diet is the best’ or ‘this type of training is the best’. Iv personally tried a fair few diets and different training styles and have formed my own opinion regarding the best way to go about things. One of my clients sent me this great article that I found quite refreshing to read. Thanks Olivia.
“Three times a week, she gets up early, slips on her running shoes, and ventures out into the cool air, running at a strong, steady pace. If it’s cold or rainy, she heads to the gym and hops on the treadmill. The routine is always the same: 30 to 60 continuous minutes at an even speed.
Jane’s neighbor, Susan, is equally dedicated, but she gave up jogging last year in favor of something a trainer told her is more effective: Instead of trotting steadily, she sprints as hard as she can for 30 seconds, rests for a couple of minutes, and then repeats this sprint-rest cycle for 20 minutes. Sometimes, she, too, does her workouts indoors. But like Jane, she never alters the structure of those sessions—it’s always sprint, rest, repeat.
Jane and Susan are both in great shape: They look fit, and they’re lean and healthy. Lately, though, Jane’s been hearing about the benefits of high-intensity interval training and has started to wonder whether Susan’s approach may be just what she needs to kick her fitness up another notch. For her part, Susan has begun to miss her mellower workouts and questions whether slower cardio might be the ideal way to give her achy joints a chance to recover.
Both women are onto something.
Though some trainers argue that steady-state cardiovascular training is inefficient, others counter that this traditional approach to cardio exercise delivers indispensable benefits you can’t get from pushing the envelope every time you work out.
And although plenty of researchers have recently trumpeted the value of fast, über-intense cardio (also known as high-intensity interval training, or HIIT), in practice, many fitness professionals have found that the system has drawbacks, particularly when practiced regularly over long periods.
“The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways,” says exercise physiologist Jonathan Mike, MS, CSCS, from Albuquerque.
The best system of cardiovascular training, say Mike and many other forward-thinking fitness pros, probably isn’t the all-or-nothing approach toward which Jane, Susan, and many other exercisers gravitate. Rather, it’s a blend of both higher and lower-intensity cardiovascular training that’s tailored to your body and your goals.”
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AT WORK WORKOUT CHALLENGE
I challenge you all this week to:
1. set your computers to go off every hour
2. each hour, perform a 1 min plank and 20 reps of any exercise you choose
3. repeat this for the whole week
4. reap the benefits of having done roughly 50 minutes of planking and 1000 reps of an exercise in 1 week.
5. let myself or your trainer know how you went
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STEPH’S SMOOTHIE RECIPE
I loooove this one.
Great for an afternoon snack, post workout protein recovery or even pre workout energy boost.
1 BANANA (BETTER IF FROZEN)
1 TBSP NATURAL PEANUT BUTTER
3 MEDJOOL DATES
CINNAMON
1 CUP ALMOND MILK
1 TSP MANUKA HONEY
ICE
(1 SCOOP PROTEIN POWDER OPTIONAL)
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TRAINER PROFILE
Each edition of the Immortal newsletter we will now feature a trainer profile. Immortal fitness now has a large number of trainers. Some, you will know well and some, you will not. This will help you get to know the Immortal family a little better.
No better way to start than with one of the very first great decisions I made….
John Livadas
How long have you been an Immortal Trainer?
I've been at Immortal for about 10 years. It really was only meant for a year or two until I worked out what I wanted to be when I grew up.
If you weren’t a Personal Trainer what would you be?
There are so many things I would like to do if I wasn't a Trainer. Lately I've been liking the idea of working with TIME/LIFE magazine or National Geographic as a photo journalist. Joining the Circus (as a Clown) also sounds pretty cool. Ask me again next week and it will be something else.
What do you enjoy outside of work?
What I like to do outside of work is hang out with friends and laugh. Day dreaming is also fun. Sadly I'm so busy I don't get much time to do much of either.
Who has been the biggest role model in your life? Why?
I haven't got many Role Models. I like people who do what they like and who are good at what they do. It seems simple but hard to do. Not many people achieve this.
What are your favourite foods?
Love food. Full Stop!
What are your favourite movies?
Favorite Movies." Gattaca". I'm not into Science Fiction but this is a pretty smart science fiction film. " Streetcar Named Desire" frightening to watch Blanches decay into madness. This next one is for Maxi "West Side Story" Love the athleticism and energy of it.
How do you think your friends would describe you?
Not sure how friends will describe me. I'm a different person with each one.
It's a little cheesy but one thing I hope they all say is that I'm kind and caring. I reckon they think I'm a big softy.
What was your first car?
My 1st car was a 2 door 1973 Ford Escort
What is your favourite drink?
I tell everybody that my favorite drink is OYZO but I'm an old 80's boy so I like my Scotch and Coke. I'm secretly hoping Island Coolers make a comeback.
What is one of the things you would put on your “bucket” list?
I wouldn't mind taking Mum on a Holiday back to her Homeland Greece. It would be most likely her last trip. It would be nice to be there with her.
What would your super hero power be?
my Partner reckons I've got a great sense of smell. I
don't know what a Super Hero can do with that.
I dream a lot that I'm a Panther. So I would like to be a Super Hero who has Panther like qualities.
Best advice for Immortal clients?
My best advice for Immortal Clients is. I have to say eat well, keep active.
In all honesty, do things for yourself, things that make you smile.
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RECIPE
Lamb Pizza with Cilantro Yogurt Sauce
Cilantro is a flavorful herb that's more than just a garnish. On this pizza, combine it with yogurt to make the pizza sauce. You can also use the sauce as a spread, dip, or a dressing for sandwiches and salads.
Ingredients:
• 3 frozen naan, thawed
• 1 teaspoon cumin seeds
• 1 teaspoon coriander seeds
• 2 teaspoon neutral oil (like canola or grapeseed)
• 1 small onion, chopped
• 2 garlic cloves, minced
• 6 ounces ground lamb
• 1/4 cup plus 1 tablespoon nonfat plain Greek yogurt
• 2 green chiles, chopped
• 1/2 bunch cilantro, chopped
• 1-2 tablespoon water
• Salt
• Pepper
• Handful mozzarella or feta cheese
Directions:
1. Heat a small pan over medium heat and toast cumin and coriander seeds until fragrant. Remove from heat and set aside Use a mortar pestle to coarsely grind them but does not have to be ground.
2. Use the same pan and heat oil over medium heat and sauté onion until translucent. Add garlic and cook for 2-3 minutes then add ground lamb along with spices, salt, and pepper. Let it cook over medium heat until lamb in no longer pink and slightly brown, about 8-10 minutes.
3. Meanwhile, add yogurt, chili, and cilantro in a blender or a food processor. Add 1-2 tablespoon water if needed to get the blender going, otherwise it is not needed. Season with salt and pepper as needed.
4. Preheat the oven to 450F.
5. Layer naan with cilantro yogurt sauce, cooked lamb, and top with handful of mozzarella cheese and allow it to bake for 5-7 minutes until cheese is bubbly.
6. Garnish with some cilantro, raw onion, and more cilantro yogurt sauce if desired.
Recipe provided by Dixya Bhattarai, R.D. of Food, Pleasure & Health.
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If you have anything you would like to share with the Immortal family please email me and I can add it to my newsletter or facebook or instagram posts – diet tips, recipes, programs, your personal story – anything health and fitness related!