Squats or Stairs?

J

JustinRVA

0
I started my cutting routine a couple weeks ago, which consists of working a body part every other day for about 40 minutes and then 20 minutes on the stairs. I've been wondering though if I could take the basic foundation of the "Squats and Milk" routine and use that instead of the 20 minutes of stairs and burn more calories overall? So, I would basically do 40 minutes of chest, then 20 minutes of moderate weight squats instead of getting on the stair machine. Obviously, I won't be squatting 200+ lbs every other day, more like 135/145 for sets of 8, as many I can do in 20 minutes. Then on my actual leg day, I will go heavy on squats and maybe get on a rowing machine for 20 minutes and then take two days off. The squats will put more stress on my body than the stairs, which leads me to believe that I will burn more doing them, however, my heart rate on the stairs would be significantly higher than doing squats, and will give my body the impression of doing 20 minutes of good cardio every other day. I understand the benefits of heart health with the cardio, but at the current time, I more concerned with a hard cut. The only thing I'm not sure about is recovery, which for whatever reason, is not really mentioned when you read up on the Squats and Milk routine, which is basically a Mon/Wed/Fri routine. Thoughts?

Ryan and Tony, I'm looking in your direction..
 
Short burst calorie burn vs constant heart rate elevation. Good one to post, 'cos it's interesting, to boring people like me.

If you train light enough and are not resting to full recovery you could do weights as cardio keeping the heart rate in a sensible training zone for 20 minutes counts as cardio by very definition. Doing this with one exercise alone would be tough and I wouldn't want your legs in the morning but it could be done.
There is no 2 ways about it you will burn far more calories per rep doing light squats than using a stepper. The next thing to consider is how many reps you will actually do on the squats, because if each squat is using 0.2 calories and you do 2,500 that burns 500 calories while each step buring 0.05 calories but you manage 12,000 steps would burn 600 calories. So you need to consider how much time you can really spend doing weighted squats out of the 20 minutes.

Which is best will be down to your ability so there is no definitive answer here. Because I am me and designed for high intensity aerobic work I would just put the stepper on a high setting, go fast and burn masses of calories that way. That would be less useful for someone more suited to local muscular endurance and fast recovery between sets, which compared to me you are, so it could be that doing sets of squats would be better for you.

Personal recommendation if going for the squats would be to ditch the 8s. Find a weight and a rythym you can just keep going at. This could be a style that used breathing for timing so full out and in on the way down, out on the way up, in at the top as minimal rest. This is something you would get wrong a few times so I would say have the bar loaded with small weights so you can remove some if needed. If the weight is fine but you need a rest walk around the bar a couple of times and go again or leave it on your shoulders and raise your knees.
This would theoretically mean getting the all over benefit of squats to give calorific burn and intensity, while keeping your heart rate elevated throughout so improving your CV health, so giving the best of both. Reality is it could be so repetetive and high intensity you could be totally immobile the next day and need a fork lift to get out of bed and still be too sore for the next session.
There is no risk free option when trying new stuff, but hopefully this is food for thought.
 
Just the answer I was expecting. Thanks! I was thinking about the possible(but most likely) chance of DOMS the next and even still when I go back in for training.

Finding a weight and rhythm may be a bit hard as I doubt I could even do body weight squats for 20 minutes straight haha. I may be more suited to do a HIIT style of squats where I do a burst of 30 or so light weight squats and take a 30 second break and get on it again. I have had good results running sprints, but I would rather not put the stress of banging out my feet on a treadmill at 12mph for 20 minutes any more. Come to think of it, I don't have to limit myself to just squats. I could do a light squat/clean and press combo. I'll just have to experiment and see. Unfortunately, today is leg day anyway, so I won't be able to try it just yet, but I will be able to get back on a rowing machine, a much missed exercise of mine.
 
Cardio circuits can be great and if you have them well balanced and set for no rest can be fine regardless of session.
I would likely go something like below 5 circuits of minute each.
High pulls
Press ups
Squats
Elbows to knees

It's a basic circuit that will allow recovery of all muscles exept the heart and diaphram so great cardio.
If you are anything like me don't do the elbows to knees on hard plastic as the chill is a bit of a shock when sweating heavily.
 
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