Most are under the impression that to lose weight or fat you need to spend a good chunk of time doing cardio. Jump on a treadmill for 45-60 minutes = burn the most calories = drop the weight. That mentality does hold some truth because calorie intake vs expenditure is the key to weight loss. But the bigger question is what does that cardio workout consist of?

Low intensity steady state (LISS) cardio workouts are often what you see in the gym. This type of workout consist of purely low to moderate type of exercise. An example would be walking on the treadmill or riding a bike and being able to hold a conversation. When considering our body’s energy system and what it uses for fuel, LISS does help with burning fat as a whole. At a lower heart rate (120 beats per minute or less), your energy source is primarily body fat. Once your heart rate starts to climb (140 bpm +) and you begin to fatigue, your body will start to look for other sources of fuel such as blood sugar and muscle glycogen.  When your heart rate reaches a consistent 150-160 bpm for 45-60 minutes, your body will revert to using fat as fuel. Sounds great when you’re focused on losing fat. However, in the initial weeks of LISS cardio workouts, you will see a change but your body quickly adapts, your metabolism will plateau, and eventually the weight loss will cease. That same workout will be what your body will use simply to maintain.

If one of your goals is to increase strength and muscle tone while losing fat, then LISS aren’t the workouts for you. During long periods of LISS, after it has used fat as fuel, your body will start to search for glycogen.  Once your body is depleted of glycogen (mainly due to improper diet), its next source will be protein.  Once it starts to use protein, your body begins to waste its muscle, known as catabolism.  This works against all the strength training that one does for that toned and sculpted look.

Consider high intensity interval training (HIIT). This method of exercise allows for high intensity training alternated with short periods of recuperation or low intensity training. An example of HIIT would be running at a fast speed on a high incline for 1-2 minutes followed by a moderate pace walk or rest. Originally developed by track coaches to train their runners for speed, HIIT has scientifically proven to burn more body fat – in less time- than LISS workouts. The main reason for this is due to the great calorie burn that’s maintained after the workout is over, better known as EPOC (excess post-exercise oxygen consumption). HIIT workouts require muscle strength and endurance.  Once you develop muscles and continue to strengthen them, your body burns calories even when you’re sitting around doing nothing. This, in turn, helps to increase your metabolism. This “resting” metabolism helps muscle cells promote fat burning and prevent fat storage.
Win-Win!

This doesn’t mean that LISS workouts are not effective. They’re actually great for beginners that have just started a fitness routine and for those that may not be ready for the intense interval workouts.  But if you’re looking to maximize your workouts (especially those that have limited time), ditch the long cardio workouts and TRY THIS! on a treadmill. Have fun!

1. Walk at 3.5 speed on 3.0 incline (1 min warm up)
2. Light jog at 4.5 speed on 5.0 incline (1 min warm up)
3. Run at 7.0 – 11.0* speed on 10.0 incline (1 min)
4. Walk at 3.5 speed on 10.0 incline (2 min)
5. Run at 7.0 -11.0* speed on 8.0 incline (2 min)
6. Walk at 3.5 speed on 8.0 incline (2 min)
Repeat steps 3-6 two more times and cool down with a 3.5 walk on 3.0 incline for 2 minutes. And don’t forget to stretch!
*Depending on fitness level, minimum speed is 7.0 or maximum speed is 11.0.

When you hear the word core, you automatically think of the belly area. However the core makes up so much more than just your midsection. The major core muscles are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, and erector spinae. The minor core muscles include the latissimus dorsi (lats), gluteus maximus, and trapezius. Functional movements are highly dependent on the core as its main function is to support and majority of your power come from this area. Lack of core development can lead to misalignment of your spine and other extremities eventually causing injuries. There are so many core exercises out there but crunches and planks are two of the most popular.

These two exercises are infamous for being performed in poor form. Just today on the gym floor I spotted someone trying to perform a crunch but all I see is their head bobbing up and down.  Ironically right next to them is someone attempting a plank with their butt up in the air. What is the point of these exercises if not done right or if you’re injuring yourself doing them? And which of the two is more effective in strengthening your core?

THE CRUNCH
A six pack is synonymous with doing hundreds of crunches a day.  However the kind of crunch that you see in the gym or maybe even do yourself, is a curl of your torso where you round your spine so much so to lift your shoulders off the floor and repeat several times to feel the burn in the abdominal area. Crunches work the rectus abdominis (the long, flat muscle that extends vertically from the pubis to the 5th, 6th, and 7th rib and is responsible for flexion of the lumbar spine). That “flex” movement places unhealthy pressure on your back at its weakest point – the back of the spine which has the most nerves (with the highest risk of nerve damage) and the part that bends and strains during a crunch. The shape of your back in a crunch (the letter C) is exactly the opposite of what your spine is supposed to be – straight.  So those hundred of crunches you do are merely reversing proper form of your spine.  In addition, your vertebrae and disks are compressed leading to potential nerve pinching and damage, changing the mechanism of your spine and the muscles that support its structure. The spine is meant to be in a neutral position, not flexed, so why torque your body into that C shape? If you do perform a crunch, use a stability ball for support (and intensity) and lift your torso up with a straight spine.

THE PLANK
Looks deceptively simple but once the second hand hits 20, gravity takes over and your body will quiver with effort to keep itself up in this isometric core exercise. An isometric exercise is a type of strength training in which the angle of the joint and the muscle length does not change during contraction. The primary muscles worked in planks are the rectus abdominis, transversus abdominis and erector spinae. Secondary muscles worked are deltoids, upper back muscles (trapezius, rhomboids), and lower body muscles (glutes, quadriceps).  Sounds (and feels) like a full body exercise to me! The main action in holding plank is the drawing in of your abdomen toward your spine.  This action strengthens the deeper muscles of the abdomen (transversus abdominis) that support the spine and help to keep it erect.  These muscles are also the source for power movements performed in sports and dynamic/ballistic exercises.

WHO WINS?
PLANK! Train your abdominal muscles to do the job they are designed to do – keeping your spine straight and secure, and providing power and stability for every day functioning. Think of your abs as a brace – it’s there for support. Replace those sit ups and crunches with planks instead.  Perfect your plank form to strengthen your core and you will find that not only will you feel stronger in every day moves but your posture will be straighter.There are so many variations of planks (front planks, side planks, moving planks)…all working every inch of your core.

TRY THIS! Front plank (hold for 10 seconds) to moving plank (5 forward and back) to side plank (hold for 10 seconds).  Repeat each side 3x for 3 sets.

Key Points of the exercise:
– Make sure to line up your shoulders directly above your elbow when holding plank.
– Keep your hips at the same height of your shoulders. Engage your glutes and quadriceps.
– When moving in plank, make sure to focus on rolling forward and back on your toes, bringing your shoulders in front and behind the the elbow line.
– In side plank, be sure to place your feet one in front of the other (instead of stacking them) and engage through the same leg side (right arm side plank- engage the right leg) and lift the hips up to work the external obliques.

Give this exercise a shot and let me know how you do! Have fun!