episode five of iron generation and Bar BendStoppani’s series of interviews with exercise physiologist Dr. Jim Stoppani aired on March 18, 2022. So far, Stoppani’s conversation with Vlad Yudin has discussed contralateral and pre-exhaust training, the Differences between whey protein and casein. intermittent fasting, coffee and alcoholand Carb Cycling vs. Ketogenic Diets. In episode five, Yudin asked Stoppani a series of questions. about cardio — When is the best time to do it? Is it better to act? fasted cardio? Is cardio better in the morning or at night? Which is better: high intensity or steady state cardio?
Dr. Stoppani acknowledges that the correct answer(s) is “pretty broad” as it will vary depending on the person and their specific goals. See what Dr. Stoppani had to say about cardio in the video below, courtesy of iron generationThe YouTube channel of:
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What is Cardio again?
Cardio can fall into two categories: aerobic and anaerobic. According to The American College of Sports Medicine, aerobic exercise is classified as “any activity that uses large muscle groups, can be sustained continuously, and is rhythmic in nature.” Anaerobic is “intense physical activity of very short duration, fueled by energy sources within contracting muscles and independent of the use of inhaled oxygen as an energy source.” (1)(two)
Both aerobic and anaerobic exercise “help prevent cardiovascular morbidity and mortality,” and it is likely that never too late to reap the benefits of cardio. By Frontiers in Cardiovascular Medicine, “To some extent, starting to exercise, even late in life, may be effective in reversing structural and functional changes in the cardiovascular system associated with aging and/or disease states such as heart failure.” (3)
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Fasted Cardio: Good or Bad?
Determining if cardiovascular exercise is good for someone with the goal of Loss of fatDr. Stoppani believes that “it’s all about fat loss throughout the day,” meaning it’s not just what happens during your workout that matters. During steady-state cardio, you’re more likely to burn more fat than carbs, but fewer calories overall. While shorter bursts of intense cardio or high intensity interval training (HIIT) will burn more carbs than fat during the workout, but the body will burn more fat throughout the day to recover.
Do you want to maximize fat burning for two hours or for 22 hours a day?
Dr. Stoppani states that to maximize fat burning, one must train “as intensely as possible.”
You want to burn carbohydrates. You want to [train] so intense to burn carbs because when the workout is over, your body won’t dare to burn carbs.”
The body will burn fat instead of carbohydrates to recover after the HIIT workout because it needs the carbohydrates for the next workout. conditions the metabolism to burn fat. Dr. Stoppani referred to studies that have found that 30 seconds sprints burn more fat 30 minutes of in a hurry. While he didn’t say which studies those were, he’s right. Applied Physiology, Nutrition and Metabolism Determined sprint interval training is “a time-efficient strategy to decrease body fat while increasing aerobic capacity.” the British Journal of Sports Medicine found that HIIT “provided 28.5% greater reductions in total absolute fat mass than moderate-intensity exercise.” (4)(5)
All this is to say that unless you are a professional body-builder trying to scrape the last bit of fat off his physique during peek week, Dr. Stoppani would never recommend fasted cardio for fat loss.
It is better that you are not fasted so that you can train harder.
If your goal is to burn fat, Dr. Stoppani and science suggest your goal shouldn’t be burning calories during training, but instead uses training to fuel fat burning when not training. training with intensity is the way to do it, whether running on a treadmill or lifting weights.
References
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Wahid A, Manek N, Nichols M, Kelly P, Foster C, Webster P, Kaur A, Friedemann Smith C, Wilkins E, Rayner M. , Roberts, N. and Scarborough, P. (2016). Quantification of the association between physical activity and cardiovascular disease and diabetes: a systematic review and meta-analysis. Journal of the American Heart Association, 5(9), e002495. https://doi.org/10.1161/JAHA.115.002495
- Patel, H., Alkhawam, H., Madanieh, R., Shah, N., Kosmas, CE, and Vittorio, TJ (2017). Aerobic against Effects of anaerobic exercise training on the cardiovascular system. world journal of cardiology, 9(2), 134–138. https://doi.org/10.4330/wjc.v9.i2.134
- Nystoriak, M. A. & Bhatnagar, A. (2018). Cardiovascular effects and benefits of exercise. Frontiers in cardiovascular medicine, 5135. https://doi.org/10.3389/fcvm.2018.00135
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Hazell, TJ, Hamilton, CD, Olver, TD, & Lemon, PW (2014). Running speed interval training induces fat loss in women. Applied physiology, nutrition and metabolism = Physiologie appliquee, Nutrition etmetabole, 39(8), 944–950. https://doi.org/10.1139/apnm-2013-0503
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Viana, RB, Naves, J., Coswig, VS, de Lira, C., Steele, J., Fisher, JP, & Gentil, P. (2019). Is interval training the magic wand for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). british journal of sports medicine, 53(10), 655–664. https://doi.org/10.1136/bjsports-2018-099928
Featured Image: @jimstoppani on Instagram
