Tips from Ross Edgley: Part III – Cardio Training Intensity for weight loss
People often ask me, “Ross why do you wear pants instead of boxers?” and “what is the best type of cardio?” Well regarding the pants, I find they are a lot more snug and comfortable than boxers, But as for the best form of cardio, there is no best type, it really all depends on your current situation and your goals. As always let me draw a parallel…. I shall call this, “The Cardio/ Choice of movie parallel”….allow me to explain.
Imagine if you will, a trip to the cinema…what movie are you going to watch? Evidently this is a stupid question, since it all depends on whom you have gone to the cinema with (current situation) and what you want from the date (goals.)
Cinema visit A Courting a young lady – A good Romantic Comedy is probably best in this situation since, and no offence to Arnie, choosing Terminator may see you going home alone.
Cinema visit B Out with the guys – A good Action film is probably best in this situation, since some Romantic Comedies could have you socially excluded.
The exact same rule applies to your choice in cardio (treadmill, elliptical or rower) and as stressed before it all depends on your current situation and your goals.
Low Intensity – Lose Body fat but maintain lean muscle mass
For those of you wanting to keep your hard earned muscle low intensity cardio (30% of your Maximum Heart Rate) is most definitely best, since:
– There is greater mobilisation of triglycerides
– There is greater oxidisation of Free unbound fatty acids
– More molecules of glycerol and Free unbound fatty acids are formed
– The majority of the calories burned come from fat (no lost muscle)
High Intensity – Solely concerned with losing body fat
For those of you whose only concern is to loose body fat and you are not too concerned about muscle mass, high intensity cardio (75% of your Maximum Heart Rate) is most definitely best, since:
– Although there is less mobilisation of triglycerides
– Although there is less oxidisation of Free unbound fatty acids
– There are less molecules of glycerol and Free unbound fatty acids are formed
– It burns more intramuscular triglycerides
– It does burn more calories overall however not all the calories come from Fat and there may be some muscle mass lost
Thus to summarise Ross’ Law of Adaptation (not its official name, haha)
Be adaptive in your cardio and use it wisely to craft the perfect body you want and be versatile in your choice of movie if want a girlfriend and want to avoid social exclusion.
Much love and happy training/movie watching!