Hi there Annabelleee,
I can tell you that there most certainly are much, much better options out there than consistent heart rate cardio. This type of training is fairly standard and is a pretty good way to get started. However high intensity interval training (HITT) is all the rage these days as workoutdvdfreak has pointed out. Let me tell you why....when you train at the same speed for 20 minutes or whatever, it is at a speed that you can hold before lactic acid builds up in your muscles and you have to stop because your legs are burning, or your arms for the matter and the acid inhibits forceful muscle contractions, but worst bit is the pain.
However with HITT you train at a high intensity, and such a high intensity that you can't hold it for long before lactic acid builds up. What else happens is that you contract your muscles very forcefully (such as with resistance training), and your heart rate gets very high. Then you rest and the heart rate comes back down, then you exercise at a high intensity again and the heart rate gets very high, and then comes back down again after you rest.
This form of training has been shown to be very very effective at making you fitter, increase resting metabolic rate (how much energy you burn when doing nothing), burning calories, and hence losing more weight. HITT is like a combination between weight training and normal cardio training. I could go on all day to the benefits of this type of training. But the best thing about it, is that it's more interesting than constant speed cardio. You won't get bored during this type of training, and you most certainly won't be able to pay attention to the tv or book if you happen to exercise at a gym or at home on a bike for example. The most important factor in achieving your goals is consistency. You could have the best training program in the universe but it doesn't matter unless you do it!
Here is a HITT protcol I read about recently in a journal article. It was done on Iranian Wrestlers and it was shown to be incredibly effective on reducing fat mass, improving VO2max (basically cardio fitness), and a whole range of other physiological markers important for elite athletes. The protocol was done on athletes, but if this can decrease the fat mass of elite athletes, it will have an excellent response with non-athletes attempting to lose weight.
They trained this twice a week (on top of their other training for wrestling). The protocol was numerous sets of:
-6 X 35m sprints (with 10 secs rest between each rep)
The study went for four weeks, in the first week they completed 3 sets and added one set every week. So by week 4 they were doing 6 sets of 6 35m sprints! That is super hard work.
Is this appropriate for the average person? Yes and no is my answer.
Not everyone has access to a track or a good place to do sprinting like this. For example you could do the exact same thing on a bike in a gym. It's all about time and intensity. Each repetition last 5 seconds max (if Usain Bolt can run 100m in 9.58 I'm sure any Iranian wrestler for run 35m in 5 secs). Each rest period between reps is 10 seconds. The intensity is no higher than 95%. If you are running, keep it to 95% of your max effort (even less than that if you are starting out). Point is that if it takes you longer than 5 seconds to run 35m at 95% effort, then run less far. It's about time and intensity, not distance. The distance is just a result of the time and intensity.
For example, I do this on a bike at the gym. I spend 5 minutes cycling on an easy pace, slowly letting the blood flow increase, working at 50% max. Then I set the resistance/gear to a resistance that is tough but where I can still pedal at least 100rpm. If you are using a bike, running on the track or grass, using a cross trainer, rower or step machine, the fundamentals are the same. Your legs and/or arms (depending on cardio method of choice) must be going fast. If the resistance is slowing you down too much then its too high. The resistance should be equal to the resistance you get from the ground when you run 95%. If you are having trouble understanding what I mean by this, PM me and I'll explain it further).
After warm up I set the resistance at the appropriate level and cycle 95% speed for 5 seconds, rest for 10 seconds, then repeat for 6 reps total. I then rest for 3-5 minutes and complete 3 sets of this. My recommendation for a beginner is the following:
Week 1:
Monday: 2 sets of 6 x 5 second efforts at 85% with 10 seconds rest
Thursday: Repeat monday
Week 2:
Monday: 2 sets of 6 x 5 second efforts at 90% with 10 seconds rest
Thursday: Repeat monday
Week 3:
Monday 3 sets of 6x 5 second efforts at 85% with 10 seconds
Thursday: Repeat monday
Week 4:
Monday 3 sets of 6 x 5 second efforts at 90% with 10 seconds rest
Thursday: Repeat monday
Week 5:
Monday 3 sets of 6x 5 second efforts at 90% with 10 seconds
Thursday: Repeat monday
Week 6:
Rest all week with 2 X light cardio (20 minutes of 50% effort - heart rate no higher than 130 beats per minute if access to a HR monitor)
If you follow this program and you aren't feeling fitter or getting results with your weight (remember 0.5-1kg/1-2lb per week is the best) then please let me know and we can discuss diet and other exercise options also.
Feel free to start with 3 sets in the first week rather than two, and be sure to add sets as the program prescribes. Just be sure to keep the reps (5 second effort) and rest between reps (10 seconds), rest between sets (3-5) minutes the same and keep with the intensity as the program presribes.
When in doubt, it's always better to undertrain than overtrain! Anyone who trains you that doesn't agree with that statement does not have your interest at heart.
I realise that was a massive post but hopefully you got something out of it (if you read the whole thing!) and be sure to ask me any questions.
-Steve Scott
