Check out the study; both the HIIT and the SSSC groups started from scratch; no one switched from one to the other, so the fat gain in the SSSC group was not caused by a change in caloric output.
As a sometime Olympic-dist. triathlete, I’ve done a lot of SSSC in the past and I don’t “make it out to be the devil;” I just believe that for the purposes of the average trainee you get far more bang for your buck working at higher intensities…that goes for cardio AND weights, naturally.
Bodybuilders will use SSSC to amp up caloric burn during cutting phases in an effort to shed fat while not overstressing muscles that are getting pounded daily with high-volume weight workouts. I admire these people but most folks have neither that kind of time nor those kinds of physique goals.
The most common reason people give for not exercising is lack of time. Assuming we’re not talking about someone who is very deconditioned or injured, why should a trainee spend a SECOND of what time they have doing a form of exercise whose benefits can be acheived in significantly less time at higher intensities?
I must admit that I’m playing devil’s advocate a little here and I will read the study when I get a minute.
I agree with the bang for your buck argument which is why I do intervals now but I switch to SSSC for the same reason as the bodybuilders do. Admittedly I’m not training twice every day as they might but I’m not taking steroids either.
If I’m actively trying to lose fat I will be in a calorie deficit and trying my best to limit muscle loss, for this purpose I prefer SSSC. There is more than one way to accomplish most tasks, I just can’t understand why some seem to be so single minded.[/quote]
You’re right in that both methods can be effective. The question is what do you consider steady state cardio? HIIT is very effective, probably the most effective. SSSC can be effective, but if not done properly can burn up too much muscle, that’s the real problem. The reason that marathoners have terrible physiques is that long distance running is their primary form of exercise, if not only form. If you want to have a some muscle and low bodyfat, then your first step is to build the muscle neccessary to have a metabolism that burns fat. Thus, your weight training must always be your main form of exercise. Then, either HIIT or SSSC will help burn fat, but the key is to not lose your muscle in the process. SSSC that is simply walking, non-panting cardio done frequently will not have the adverse muscle burning effects. Long distance running, burns too much muscle, thats what it comes down to. Either do your cardio in very high intensity, or very low intensity. Not in between, which is what most people consider steady state cardio. For more about this, look up Lonnie Lowery’s “100 workouts to ripped city”.