Interval Training or Long, Slow Cardio? It doesn’t matter

Tom Venuto of Burn The Fat, Feed The Muscle just reminded me that the number one reason we do cardio for fat loss is to burn calories, plain and simple.

Remember: Calories IN - Calories OUT = Balance. To lose weight (hopefully fat), your balance must be negative. In fact, this concept is so important I wrote an ebook about it.

The Caloric Balance

While arguing over whether interval training or long, slow cardio is best for fat loss, we should not forget that, overall, what really matters is how many calories we burn.

How does this apply to the method described in my previous two posts on interval training?

Here’s how: in Interval Training for Superior Fat Loss, I recommend that:

to lose fat quickly, your best bet is a combination of interval training (1-2 times per week) and long, slow cardio (2-3 times per week).

Now, let me quote Tom:

Pop quiz. Which workout burns more calories?

(A) A 30 minute leisurely stroll through the park
(B) A 30 minute, sweat-pouring, heart-pounding run?

You guessed it: the answer is B.

If you can handle it, pushing yourself a little harder during the long, slow cardio runs will burn more calories and help you lose fat faster. However, if you already do intervals twice per week, adding a “sweat-pouring, heart-pounding run” three times in the same week right off the bat is a good recipe for overtraining and injuries.

Follow these cardio training actions steps if you want to maximize fat loss:

  • 1. Do interval training twice per week (read Interval Training: the Specifics to get started).
  • 2. Progressively add long, slow cardio sessions up to 3 times per week.
  • 3. Make one of those long, slow cardio session harder by increasing the speed at which you run (or bike) during the whole session.
  • 4. Maintain this routine for 4-6 weeks while monitoring for symptoms of overtraining (constant fatigue, bad quality or need for more sleep, overall feeling of weakness, and depressed immune system).
  • 5. Increase the speed of another long, slow cardio session.
  • 6. Maintain.
  • 7. Monitor.
  • 8. And so on.

    • Where are you on the 8-item action steps scale? Is your cardio training helping fat loss? Let me know by commenting below.

    Original post by Tom Venuto: 2 Cardio Mistakes You’re Probably STILL Making.

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2 Comments »

  1. Comment by Lady M

    Hi Tom

    I used to be an avid cardio fan and spent the whole of my 20’s training aerobically 3-4 times a week and was very fit. However now at the tail end of my 30’s (and a completely different lifestyle) I have only managed to exercise on and off for years, and never seem able to stick at it for more than a few months before it just gets boring or too time consuming.

    Anyway, I have recently started with interval training and I have been doing 3×30 minute interval sessions per week on the treadmill, and I tag on 2 resistance sessions a week (Although I separate the muscle groups between those sessions so that I am only working all of my muscles once a week)

    The first 4 weeks were hell and I couldn’t believe how unfit I was! However week 5 I couldn’t believe how much easier it became all of a sudden, and I then had to increase the intensity during the sessions to achieve the same results.

    I definitely feel that I have improved my fitness level far more quickly than with my old cardio routines. Also the session seems to go by far more quickly and is much less boring, especially as I can see the intensity of my speed/incline improving so drastically…it is really encouraging.

    After reading the article above though, I am now wondering if I am training correctly? Should I still be adding in a cardio routine (although I would rather avoid it) and should I now step up the number of workouts a week, or do I just stick with the same and just keep increasing the intensity the fitter I get?

    I guess what I want to know is that will I plateaux if I don’t change anything… bar the increase in intensity?

    Also I have been tagging on the resistance work at the end of 2 of my interval sessions, and I have now read somewhere that you should weight train BEFORE the intervals and not after?

    Ultimately I just want to improve my fitness levels and get a leaner more toned look.

    Thanks

  2. Comment by Carl

    Hi Lady,

    Good to hear you lift weights now. Weightlifting + cardio is better than cardio alone. I guess you realized it.

    Based on what you told me, I’d suggest doing one less cardio session a week and one more weightlifting session a week. So, you’d lift weights 3x per week, and run 2x per week.

    If you like lifting weights and get good results, do more.

    Also, try making one of your cardio session an interval training session. There’s more details on doing that in this post: http://www.blog.sixpackabsexercises.com/interval-training-the-specifics/29/.

    Good luck!

    Carl J.

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