Super Challenge 2006

WHAT’S THE BEST CARDIO EXERCISE?

Is there a ‘magic bullet’ super cardio program out there somewhere that will solve all our problems, make us all fit and magically melt the pounds away too?

Well – yes and no. According to numerous experts, which I will list throughout the article, the real key is variety – in activity type and duration. Changing up activities and pushing yourself out of your comfort zone will lead to faster improvement.

The gist of this is that we are all creatures of habit. We find a comfort zone when exercising and tend to stay there. Changing up the types of exercise we do will give you a huge boost - as will using interval training!

What's interval training? For years, sports experts have discovered that atheletes improve faster if they push the envelope. Hard. But of course, you can't do that for extended periods of time. So you push hard. Then rest. Then push hard again. Pushing your aerobic envelope will stretch it the same way that pushing muscles makes them grow.

Interval training also causes you to lose weight faster. So if you've been slogging it out on an exercise machine for hours on end and not losing weight - you need to look at intervalling.

The elliptical machine is a good example of a great exercise machine used badly by most people. Because of the flywheel it uses, it also makes interval training very difficult.

“The elliptical machine is sneaky, and it fools us three ways. First, you can get your heart rate up really high and easily. Second, you can get a big sweat on. And third, the machine tells you that you have burned an awful lot of calories (inaccurately).” Craig Ballantyne

So why doesn't the elliptical work? Because you just don't do as much mechanical work as you do when you run or cycle. Basically, it's just easier and less effective. Getting your heart rate up is not the key determinant of fat loss. And most people don’t crank up the resistance (because then it is uncomfortable). So they ‘run’ for 20 minutes when 5 minutes of intense resistance would be more beneficial and would improve weight loss.

The key factor in fat loss is the amount of work done. “Until you learn to separate the influence of the two, you won't be using intervals in the best possible manner.”

As fat loss expert Alwyn Cosgrove explains, "The problem is not the elliptical itself -- it's just that it tends to allow/promote momentum (as most people have the resistance too low) from bodyweight alone. So unless you crank up the resistance and actually produce some force and/or MOVE your bodyweight - it's nothing but momentum. So if you're not actively using your muscles to produce some sort of force you aren't burning many calories."

“Compare the elliptical to the Stairmaster. Stairmasters are more effective but less popular. Why? Because we've found something easier (the elliptical) that still gives us the comfort of a sweat and an elevated heart rate (even if we don't get the results). And now millions of gym goers pat themselves on the back after flailing around on the elliptical for 30 minutes and thinking they've been shedding fat.” Alwyn Cosgrove

How can you use the elliptial machine effectively? Run forward for 30 seconds, then reverse for 30 seconds. Everytime you reverse, you are fighting the flywheel weight and creating WORK - which is good for you.

Sprinting is one of the most effective types of interval training. First, it is weight bearing so it maximizes cardio workout (fighting gravity is good for bone density as well). And sprinting maximizes the benefits of interval training. Adam Campbell, Mens Fitness

"Sprinting" can be done on a treadmill as well. Instead of setting a fixed speed and running for 30 minutes, use a pulsing technique. Run as fast as you can for 30-45 seconds, then walk for 30-45. Then run fast again. Do this until you get tired. Note: you will get tired faster - but this is not about how much time you spend, it's about the effect. You will improve aerobically faster and actually lose weight.

"Training in your comfort zone is useless. Your metabolic rate will increase when your body is forced to change. The harder and smarter you train, the greater your increase in metabolic rate. That is why you have to do things the right way, to lose fat, the key to getting results is making your body change. That means using training techniques that demand your body to change.

"So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.

"Switch exercise methods (and even use bodyweight exercises for intervals). Increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively). Increase or decrease the number of intervals per workout. Increase or decrease the rest time between intervals.

Craig Ballantyne is a workout routine and fat loss expert, and writes workout routines for Men's Health, Men's Fitness, Muscle and Fitness Hers