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Originally Posted by CMCM
Sisson advocates slower cardio in the range of 55-75% max most of the time ... I thought the slow state cardio had pretty much been dismissed as useful...
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Depends on "useful for what?" Have you seen Sisson's article,
Health Benefits of Moderate Exercise?
Higher intensity cardio burns more calories. For calorie believers, that means it's more useful.
Higher intensity cardio helps one adapt better to, well, higher intensity exertion. For some athletes, that means it's more useful.
But to me, the more calories burned include more glucose - ho hum, no thanks.
Also not an endurance athlete, no thanks.
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I'm doing Atkins, keeping carbs under 20 and I actually do best with more like 10-15. I'm pretty well adjusted to the low carb level and have plenty of energy for exercise...my goal is 3x week with heavy weights, I ski a lot, bike, and the final question is what to do about cardio to accelerate fat loss (it's going slooowww). I don't know whether to stick to the HIIT I've been doing lately, or to incorporate some of the slow stuff, or whether I should eliminate cardio completely as some people seem to think.
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I also have a goal of just 130 pounds which means maybe you're a shorter person, like me, I'm guessing? When I add more low intensity, my fat loss goes better, and here's why I think it happens:
Heavy weights, skiing, and hard biking all have a substantial glucose-burning component. That means glucose-burning system has to be "on". In your case you're not getting the glucose from dietary carbs but from gluconeogenesis from dietary protein.
When I add more low intensity, then my sugar-burning system can go quiet and my fat-burning system can be more "on" more of the time.
Of course they are both present at the same time but one is more engaged.
I think of it like special teams in football. All the teams are in the stadium and suited up all the time but only one team at a time is on the gridiron actually playing with the ball.
Course I am not a big fan of counting calories burned. It's stored fat I want to burn. from
Busting the Great Myths of Fat Burning on Dummies.com
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Put another way, if burning as many calories as you can is the best way to lose weight, even a dummy can figure out which activity of the following is going to give the best results (answer: jogging and sprinting), even though their fat-burning quota is on the low end of the ratio.
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Code:
Activity..........................Calories Burned.... Fat Percent..Cals from Fat
Watching TV for 20 minutes......... 40 calories..... 60 percent...24 calories
Walking for 20 minutes.............. 100 calories..... 65 percent...65 calories
Jogging & sprinting for 20 minutes.. 250 calories.... 40 percent.. 100 calories
So um - in return for jogging and sprinting for 20 minutes, the most unpleasant 20 minutes - I burn 35 more fat calories over walking? No thank you. But then I don't enjoy it.