In our society, women are conditioned to defer to men in terms of physical prowess. Women typically stay away from weight training and have a beloved relationship with their treadmill and elliptical trainer. You will find various people in the gym (especially women) doing hours and hours of cardio to lose fat. On the other hand, there will be some who will always criticise it for its harmful effects on muscle building.
Our intent here isn’t to promote weight training over cardio, but to discuss the benefits and types of cardio and how to smartly incorporate those into your workout plan.
Types of cardio
Cardiovascular exercise can be of different types depending on the intensity of the exercise. Let’s understand their meaning, potential advantages and disadvantages:
1. Steady state cardio: An activity that is done for a prolonged period of time and at a constant intensity in order to increase the endurance of the skeletal muscle is termed as ‘steady state cardio’. It can be further divided into the low-intensity steady state (LISS), moderate intensity steady state (MISS) and high-intensity steady state (HISS).
- Easier to begin with and more enjoyable. Therefore, better adherence.
- Less fatigue and better recovery as compared to HIIT.
- Can be more beneficial for women, as they have a higher proportion of type 1 muscle fibers
- Longer duration
- Need to do a lot of it to burn a small amount of fat
2. High-intensity interval training (HIIT): A HIIT workout includes a short warm-up of low intensity followed by some high-intensity bouts (at maximal intensity) that are separated by low-intensity recovery periods followed by a short cool down.
- Time efficient. Requires less time to burn the same amount of calories
- Increased glycogen depletion
- Improved insulin sensitivity
- More fatigue can affect weight training, increased risk of injuries
- Difficult to do progressive overload
- Cannot do it as frequently as a steady state cardio workout
Which one to chose?
There are certain benefits and drawbacks of both type of cardio and therefore both have its place and importance in your workout regime. The decision also depends on your current fitness levels as well. If you are a beginner or completely out of shape, steady state (LISS/MISS) should be your pick as the intensities demanded by HIIT can be risky while you are starting. Just like weight training, focus on slow and gradual progression in intensity of your cardio workouts.
Likewise, the choice of cardio also depends on your training routine. Most women out there love to train their lower bodies more number of times in a week and so doing HIIT around an intense leg workout could be an invitation to injury. Thus, if you are training your lower body twice or thrice a week, HIIT needs to be smartly placed in your workout regime. Doing HIIT every time can make you run quickly into the problems. Replacing some sessions of interval training with steady state would be a better option.
In the previous article, we also discussed how women’s strength and energy varies along their hormones throughout a month. Similar to weight training, the frequency and intensity of the cardio can also be set as per these fluctuations in women’s energy level and mood.
More on this in INFS Health series for Women: ‘Girls get strong’ which is going to release very soon.
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