What Is The Best Form Of Cardio?

Summary

This video by Dr. Mike from RP Strength dives into the best cardio modalities based on different fitness goals. It breaks down which types of cardio burn the most calories, interfere the least with muscle growth, and are the most sustainable for long-term practice. Dr. Mike emphasizes the importance of variation, using methods like jogging, swimming, and elliptical training, depending on personal preferences, fitness levels, and goals. He also stresses the benefits of low-impact cardio, like walking, for preserving joints and avoiding fatigue. The key takeaway is finding a cardio routine that is enjoyable, effective, and sustainable.

Takeaways

• 🚶‍♂️ Walking is a reliable and low-impact form of cardio that can be done anytime and is highly sustainable.
• 💪 The best cardio depends on your goals, whether you want to burn the most calories, avoid interfering with muscle growth, or prioritize sustainability.
• 🏃‍♂️ Moderate intensity interval training (MIIT) burns the most calories and is a great combination of intensity and duration for fat loss.
• 🔥 High-intensity interval training (HIIT) burns a lot of calories but is less sustainable due to fatigue and the risk of injury.
• ⚖️ Cardio that distributes effort across many muscles, such as the elliptical or swimming, is less likely to interfere with muscle growth.
• 🚴‍♀️ Cardio modalities like cycling, jogging, and swimming also burn lots of calories but may not be as sustainable or muscle-sparing as lower-impact options.
• 💡 For muscle preservation, lower intensity options like elliptical, incline walking, or regular walking are ideal as they distribute workload and prevent excessive fatigue.
• 🏊‍♂️ Swimming offers a total body workout with low impact on joints, making it great for those looking to avoid injury, but it may increase hunger due to cold water immersion.
• ⚙️ Sustainable cardio for long-term fat loss should prioritize low-impact activities like walking, the elliptical, or swimming, and can be varied to avoid joint strain.
• 🎯 Beginners should focus on cardio that's fun and sustainable, while intermediates and advanced individuals should choose methods that align with their specific fitness goals.

Q & A

What is the ultimate benefit of walking as a cardio exercise?

Walking is the ultimate low-impact cardio exercise that can be done consistently without straining the joints. It is sustainable for long periods and can be cycled in and out of different cardio routines for variation.

What are the three main questions to consider when choosing a cardio modality?

The three main questions are: 1) Which type of cardio burns the most calories per unit time? 2) Which cardio interferes the least with muscle growth? 3) Which cardio is the most sustainable at high volumes?

What kind of cardio burns the most calories per unit of time?

Moderate intensity interval training (MIIT) burns the most calories. It allows for bursts of high-intensity work alternated with lower-intensity recovery periods, which maximizes calorie burn while being sustainable over a longer duration.

How does high-intensity interval training (HIIT) compare to other forms of cardio in terms of calorie burn?

High-intensity interval training burns a lot of calories but is less sustainable because it exhausts the body quickly. It is highly effective for short periods (20-30 minutes), but for longer sessions, MIIT or steady-state cardio is more efficient.

Why is walking or using the elliptical recommended for those concerned with muscle growth?

Walking and using the elliptical are low-intensity exercises that distribute workload across multiple muscles, reducing fatigue and minimizing the risk of muscle loss. This makes them ideal for preserving muscle mass while still burning calories.

Why does moderate-intensity interval training (MIIT) rank as the most effective for burning calories?

MIIT combines intensity and sustainability. It allows you to work hard during high-intensity intervals while maintaining a manageable pace during recovery periods, enabling you to burn more calories over time without quickly exhausting yourself.

What is the cold water effect, and how does it relate to swimming as a cardio activity?

The cold water effect occurs when swimming, as your body cools down, making you feel hungrier than you normally would. This can be counterproductive for fat loss if not managed properly.

What is the best cardio for individuals looking to minimize interference with muscle growth?

The elliptical at moderate intensity (110-130 beats per minute) is considered the best cardio for minimizing interference with muscle growth because it evenly distributes workload across the body and is low-intensity.

Why is sustainability important in choosing a cardio modality?

Sustainability ensures that you can consistently perform cardio over long periods without causing injury or burnout. Sustainable cardio like walking, swimming, and using the elliptical are essential for maintaining long-term health and fitness goals.

How can beginners, intermediates, and advanced exercisers approach cardio differently?

Beginners should focus on fun and sustainable cardio to develop long-term habits. Intermediates should choose cardio that aligns with their specific fitness goals. Advanced exercisers should balance goal-oriented cardio with sustainable, low-intensity options for long-term fat loss and health maintenance.