Cardio Revolution

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This will burst a lot of people’s bubbles. How often do you see the same person at the gym night after night doing cardio with great dedication and not losing any weight? The following will help you to use your time wisely and get better results There are three energy systems the body uses. (1) The Adenosine Triphosphate (ATP) energy system, which provides instant energy for intense exercise such as that used by a powerlifter performing a 1-repetition max; (2) The Non-Oxidative/Glycolytic energy system, which starts to be used after the first 2-3 seconds of exercise, such as that used by a 100 meter sprinter; and (3) The Oxidative energy system, which is used for events lasting longer than 2 minutes. The latter is the most common association people have with doing “cardio” (Wilkins).

Compare the body of a world class distance runner with a world class sprinter and just with the naked eye one can see the sprinter has a much leaner build with lower body fat. The long distance runner trains with a very long, steady state of running. The sprinter trains with bouts of speed, explosion, and power, thus creating more of an increase in testosterone levels (Copeland, et al, 2004). Testosterone and growth hormone are the primary hormones responsible for fat loss. If you are a female concerned about developing masculine traits with these hormones, then you need not worry, as it is impossible to develop that much in any natural way. You will however burn more fat, even while you sleep, with high-intensity interval training. Hackney, et al (1995) found the same results stating, “The present findings suggest the relationship between testosterone is affected by anaerobic exercise but not aerobic exercise.” Gray, et al (1993) took eight trained male athletes through an intense interval exercise protocol to exhaustion and immediate post-tests showed a 38% increase in testosterone and a 2000% increase in growth hormone. Using high intensity intervals for cardio also correlates directly with the proper weight training program as the two can coincide and be a benefit to each other. Meanwhile, using long, steady, slower paced cardio routines interferes with all of the hard work from a great weight training program and inhibits gains to get that athletic body for appearance and daily activity performance. For a proper weight training program, please visit With the interval routine, you are training almost identical, if not identical, energy systems and stimulating the same hormones as the proper weight training program.

Copeland, J. L., Tremblay, M. S., Van Helder, W. Effect of Training Status and Exercise Mode on Endogenous Steroid Hormones in Men. Journal of Applied Physiology. 531-539. 2004. Volume 96, Number 2.

Gray, A. B., Telford, R. D., Weidemann, M. J. Endocrine Response to Intense Interval Exercise. European Journal of Applied Physiology. 366-371. April 1993. Volume 66, Number 4.

Hackney, A. C., Premo, M. C., McMurray, R. G. Influence of Aerobic Versus Anaerobic Exercise on the Relationship Between reproductive Hormones in Men. Journal of Sports Sciences. 305-311. August 1995. Volume 13, Issue 4.

Wilkens, K. J. Endurance Training: Intervals Versus Long-Slow/Steady Distance.

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March 2023