Do You Lift and Love Steady State Training?

TossaBeanBag
TossaBeanBag Posts: 458 Member
edited October 2014 in Fitness and Exercise
I love steady state training. I love to get in a zone and run or do the stair mill for at least 40 minutes if not an hour. I am not losing muscle doing it; although, I might not be putting it on very fast. But, I am burning a lot of body fat.

I saw someone on line who also loves to do steady state and never does HIIT and still keeps a sub 10% body fat percentage and a lot of muscle... well, at least as much as Sylvester Stallone in Rocky IV.

So, with all the arguments for both, are there people who just like one more than the other and are going to be successful because they actually will do it consistently?

Are you having success doing steady state training and keeping muscle on? I'd love to hear some of your story. Thanks.

Replies

  • WolnaDusza
    WolnaDusza Posts: 28 Member
    edited October 2014
    I'm like you! I love getting in the "zone" and going for a long ride on the stationary bike, treadmill or elliptical or going on a lengthy hike. I have done HIIT when I was short on time but I don't get the same good worn out feeling that comes with the long cardio. I'm steadily losing bf and my muscle tone is improving, as are my lifts. I think that's due to keeping my protein levels pretty high (35-40%) and weight training 4 days a week.
  • TossaBeanBag
    TossaBeanBag Posts: 458 Member
    WolnaDusza wrote: »
    I'm like you! I love getting in the "zone" and going for a long ride on the stationary bike, treadmill or elliptical or going on a lengthy hike. I have done HIIT when I was short on time but I don't get the same good worn out feeling that comes with the long cardio. I'm steadily losing bf and my muscle tone is improving, as are my lifts. I think that's due to keeping my protein levels pretty high (35-40%) and weight training 4 days a week.

    Thank you for replying. Do you cardio on your weight days? I was thinking of alternating cardio one day and weights the next. I think I have the diet down, but I keep second guessing at the exercise regime.

    It appears that protein levels may play a role in whether you lose muscle as a result of chronic steady state training. I am trying to maximize fat-burning while maintaining or slightly increasing muscle. We all know how important diet is at aiding in this effort, and I do not want to undermine fat burning and the preservation of muscle. However, I also want to maintain good cardiovascular health.

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    40-60 mins of steady state cardio really isn't a big deal. Unless you are in a drastic calorie deficit I doubt you will burn any muscle. Especially if you've got a good lifting program and adequate nutrients.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited October 2014
    jbach2 wrote: »
    I love steady state training. I love to get in a zone and run or do the stair mill for at least 40 minutes if not an hour. I am not losing muscle doing it; although, I might not be putting it on very fast. But, I am burning a lot of body fat.

    I saw someone on line who also loves to do steady state and never does HIIT and still keeps a sub 10% body fat percentage and a lot of muscle... well, at least as much as Sylvester Stallone in Rocky IV.

    So, with all the arguments for both, are there people who just like one more than the other and are going to be successful because they actually will do it consistently?

    Are you having success doing steady state training and keeping muscle on? I'd love to hear some of your story. Thanks.

    I don't know enough of the nitty gritty details to offer a meaningful, informed answer, but a few things occured to me related to your post.

    1) you aren't burning body fat. Ever. You are burning calories, and where those calories come from is dependent on a variety of factors.

    2) sub 10% body fat reported online makes me suspect. maintaining it with ONLY steady state cardio makes me even more skeptical.

    3) being "successful" is pretty subjective and highly individual.

    4) measuring the gain/loss of body fat and lean muscle is incredibly difficult.

    5) lastly, and probably most importantly, you make no mention of diet/calorie intake, which is probably the biggest factor in fat loss/muscle retention.


    Just a few things to keep in mind as this conversation progress. I'm interested to see where it goes.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    edited October 2014
    I do both weights and cardio and I find it's what suits my goals.

    As to the above, yes you can get below 10% BF on cardio alone just as you can with weight training alone (or at least minimal cross over) and there are tons of examples of both types around so they aren't too hard to find. Diet is the most important factor here as always.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    edited October 2014
    double post...
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    jbach2 wrote: »
    I love steady state training. I love to get in a zone and run or do the stair mill for at least 40 minutes if not an hour. I am not losing muscle doing it; although, I might not be putting it on very fast. But, I am burning a lot of body fat.

    I saw someone on line who also loves to do steady state and never does HIIT and still keeps a sub 10% body fat percentage and a lot of muscle... well, at least as much as Sylvester Stallone in Rocky IV.

    So, with all the arguments for both, are there people who just like one more than the other and are going to be successful because they actually will do it consistently?

    Are you having success doing steady state training and keeping muscle on? I'd love to hear some of your story. Thanks.

    Everybody is going to like their own thing. Steady-state cardio does not personally work for me because it is so damn boring. I don't have to concentrate on what I'm doing so I concentrate on what else I need to be doing and I never end-up finishing. With HIIT you have to focus on what you're doing, no way around it. Also, you don't have to go for 30, 40, or 60-min, 15 to 20 minutes is plenty. So if I can do something like sprints, battle ropes, or heavy bag work in less time and get good benefit, that's my choice.
  • Timshel_
    Timshel_ Posts: 22,841 Member
    Since my goal is always increased endurance/stamina and athletic performance, I do a combo of everything, but do focus more on HIIT a few weeks in a row before taking a month off of it. Then back to steady state and low weight/high rep work.
  • Menix8
    Menix8 Posts: 210 Member
    I enjoy resistance intervals on the elliptical that are easier than HIIT, but harder than steady-state. I hit the weights 3 to 4 times a week and the cardio helps me feel active on days I don't lift (desk job FTW).
  • TossaBeanBag
    TossaBeanBag Posts: 458 Member
    DopeItUp wrote: »
    40-60 mins of steady state cardio really isn't a big deal. Unless you are in a drastic calorie deficit I doubt you will burn any muscle. Especially if you've got a good lifting program and adequate nutrients.

    Whew! That's good news!
  • yoovie
    yoovie Posts: 17,121 Member
    edited October 2014
    I weight train 3-4 days a week and do 6 miles of steady state cardio daily. it does wonders for my bodyfat.
  • NaturalNancy
    NaturalNancy Posts: 1,093 Member
    I do cardio and weight training 5 to six times a week! Cardio first, then weights.
    I love it. Keeps me fit and toned.