{"id":3219,"date":"2018-09-18T08:41:16","date_gmt":"2018-09-18T08:41:16","guid":{"rendered":"https:\/\/www.staging.womenshealthandfitness.com.au\/?p=3219"},"modified":"2018-09-18T11:16:17","modified_gmt":"2018-09-18T11:16:17","slug":"2205-the-science-behind-steady-state-cardio","status":"publish","type":"post","link":"https:\/\/www.womenshealthandfitness.com.au\/fitness\/25-popular-topics\/2205-the-science-behind-steady-state-cardio\/","title":{"rendered":"The science behind steady state cardio"},"content":{"rendered":"<p class=\"intro\"><strong>Hitting the dumbbells and adding\u00a0lean muscle mass\u00a0seems to be the latest fitness fad, here,<\/strong><br \/>\n<strong>we take a look at the benefits of\u00a0steady state cardio\u00a0for calorie burning and\u00a0fat loss.<\/strong><\/p>\n<div class=\"social-media-over-image\">\n<div class=\"social-media-over-image-inner\">\n<div id=\"fb-root\" class=\" fb_reset\">\n<div>\n<div><\/div>\n<\/div>\n<div>\n<div><\/div>\n<\/div>\n<\/div>\n<div class=\"fb-like fb_iframe_widget\" data-send=\"false\" data-layout=\"button_count\" data-width=\"200\" data-show-faces=\"false\"><\/div>\n<\/div>\n<\/div>\n<p><img decoding=\"async\" src=\"https:\/\/www.www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/xsteadystatecardio.png.pagespeed.ic_.iU25HljuSW.jpg\" alt=\"The science behind steady state cardio - Women's Health and Fitness magazine.\" \/><\/p>\n<p class=\"p1\"><span class=\"s1\">Steady State<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\"><strong>Type:<\/strong><\/span><span class=\"s1\">\u00a0low intensity, long duration<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\"><strong>Good for:<\/strong><\/span><span class=\"s1\">\u00a0fat burn, stress management, aerobic fitness<\/span><\/p>\n<p class=\"p1\"><strong>The Science:<\/strong><\/p>\n<p class=\"p2\">Steady-state or low-intensity training (LISS) is the bread and butter of\u00a0cardiovascular health\u00a0and increasing endurance fitness levels. Given it\u2019s generally performed at about 65 per cent of your maximum heart rate (think jogging or a fast-paced power walk) for upward of 45 to 60 minutes, it has the added benefit of burning fat rather than carbs as its primary source of fuel. It\u2019s low stress, and often low impact, perfect for building a beginner\u2019s fitness base, and can help manage the fat-storing stress hormone cortisol after a busy nine-to-five slog.<\/p>\n<p class=\"p3\">LISS relies on your aerobic energy system, with aerobic literally meaning \u2018with oxygen\u2019. Because lower-intensity exercises have greater access to oxygen, fats, carbohydrates and even proteins for synthesising ATP for fuel, it can produce practically unlimited energy for long periods of time \u2013 just not very quickly, meaning sprinting is out. What it is good for is improving cardiovascular endurance, or how much oxygen is diffused across your muscles and how much energy it takes to achieve this \u2013 i.e. your VO2-max or the highest heart rate you can maintain.<\/p>\n<p class=\"p3\"><span class=\"s1\">\u201cWhen we improve our VO2-max, we can use more oxygen during exercise, which means more of it gets to the muscles and we can produce more ATP for energy,\u201d explains exercise scientist\u00a0Johann Ruys.<br \/>\n<\/span><\/p>\n<p class=\"p3\">\u201cIf we then also build up our tolerance to lactate, or \u2018muscle burn\u2019, we can maintain a higher percentage of our VO2-max for longer durations without burning out or suffering from severe pain from acid accumulation in the blood and muscles.\u201d<\/p>\n<p class=\"p3\">In other words, steady-state training strengthens your heart muscle and increases your ability to produce ATP for energy, allowing you to run harder for farther.<\/p>\n<p class=\"p3\">Unlike resistance training, recovery time required post-LISS is limited \u2013 you can return safely within hours. A recent study of elite athletes, published in Sports Medicine journal, recommended just three hours of recovery after endurance training.<\/p>\n<p class=\"p3\"><span class=\"s2\">\u201cSteady-state cardio doesn\u2019t place too much strain on the muscles, therefore they don\u2019t need time to repair like they do with heavy weights,\u201d says exercise physiologist Leah Rowan.\u00a0<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">That said, Rowan suggests limiting LISS to a maximum of 60 minutes a day to guard against overtraining.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\"><strong>Drawbacks:\u00a0<\/strong><\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Steady-state cardio is not the ideal method for improving fitness or shredding fat if you are time poor, with plateaus quick to come by and greater distance and hours required to continue improving. Steady-state cardio\u2019s lower work rate means it needs to be substantiated for upward of 45 minutes to adequately dip into fat stores, and you only burn calories (and so fat) while you perform it \u2013 in contrast to the \u2018afterburn\u2019 native to higher intensities.<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">Longer durations of exercise also tend to wreak havoc on your joints, so\u00a0injuries, especially among runners, are common. To mitigate, consider at least three sessions per week spent performing low-impact versions such as swimming.\u00a0<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">The type of cardiovascular training selected should also be considered if you are chasing booty gains: a study published in the Journal of Applied Physiology found that 10 weeks of combined resistance and cardio training resulted in strength gains being halved when compared to weightlifting alone \u2013 although fat loss was far greater. To continue hitting PBs while still remaining relatively lean, opt for steady-state forms such as cycling that still encourage the range of motion and muscle activation similar to weight training. A 2009 study published in the Journal of Strength &amp; Conditioning Research found that uphill walking produced far greater reductions in strength than those participants who hit the bike.<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\"><strong>Do it:\u00a0<\/strong><\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">For fat loss, consider performing LISS on an empty stomach. According to a recent study published in Sports Medicine, exercising in a fasted or glycogen-depleted state creates adaptations in the body\u2019s fat-oxidising abilities, meaning your body will turn to increased fat for fuel.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hitting the dumbbells and adding\u00a0lean muscle mass\u00a0seems to be the latest fitness fad, here, we take a look at the benefits of\u00a0steady state cardio\u00a0for calorie burning and\u00a0fat loss. Steady State Type:\u00a0low intensity, long duration Good for:\u00a0fat burn, stress management, aerobic fitness The Science: Steady-state or low-intensity training (LISS) is the bread and butter of\u00a0cardiovascular health\u00a0and [&#8230;]\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[51],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The science behind steady state cardio - Women&#039;s Health &amp; Fitness<\/title>\n<meta name=\"description\" content=\"Hitting the dumbbells and adding lean muscle mass seems to be the latest fitness fad, here, we take a look at the benefits of steady state cardio for calorie burning and fat loss. 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