The Case for Steady State
Today, we’re talking about cardio. To some, the fulcrum of exercise. To others, the very personification of the devil himself. Can you lose weight doing cardio? Can you burn the same amount of calories during a HIIT session as you can with slow cardio? Doesn’t cardio shrink your muscles and kill your gains? Let’s have a look.
We’re looking at a particular form of cardiovascular exercise today called steady state. Steady state training is an effective tool for improving your fitness. In the endurance community, this is referred to as “UT2 training” or “long slow distance.”
Your aerobic system is the main driver to your body’s engine. In fact, you are using your aerobic system right now reading this sentence! It is always working, keeping you awake and alert. It is one of three energy systems available to you, and it’s the one that fuels you during any exercise lasting longer than a few minutes. For shorter bursts, the other two energy systems do most of the legwork. But because it aids in fueling the other two, weightlifters would greatly benefit from steady state training!
Recently, there has been a surge of anti-cardio gym rats who despise and demonize this form of training. There is little basis for this lack of love! The potential benefits are enormous! They include:
Fat loss (1)
Breathing capacity and lung health (2)
Aerobic capacity (3)
Deeper sleep (4)
Heart health and improved blood pressure (5)
Blood circulation and joint health (6)
Improved mental health and self-esteem (8)
Improved immunity (9)
Increased longevity (10)
Decreased muscle soreness (11)
What is the science behind this?
Technically speaking, steady state is long periods of exercise below the first lactate turnpoint. This means your body isn’t creating any lactate byproducts, which is associated with muscle fatigue. This turnpoint is defined at 2.0 mmol/liter lactate, which is also known as the aerobic threshold (different from the anaerobic threshold, which is defined around 4.0 mmol/liter lactate). At this state, the body uses excess adipose tissue (body fat) as fuel (1). In a certain way, it is the perfect recipe - increased aerobic capacity, no muscle damage, improved fat loss - it’s all there!
How do I do steady state?
Most people attempt to elicit the same level of intensity each time they exercise. This is not desirable. The critical point I want to get across: elite athletes are separated by their ability to make their intensity work very intense while keeping their distance work much easier. They do not blend the two. This allows them to reap the benefits of both training pieces to the fullest extent. By mixing, you get two stones and no birds! Most people do steady state too quickly, negating the benefits of it. To go faster, you must go slower.
If you’re inexperienced in the realm of endurance training, start slow. I recommend between 60-70% of your Max Heart Rate, which can be determined by subtracting your age from 220. There are more technical measuring tools available online (1) (2). I generally start normally conditioned adults who exercise 2-3x/week at thirty minutes of steady state and increase their volume a little bit each week. I define the upper limit of their training by their goals, availability, fitness, and boredom level. I generally stay between 30 and 90 minutes. On the rower, bike, and treadmill, I’ve found success in conquering aforementioned boredom by watching TV or listening to podcasts.
Despite my 230lb frame, I discover a fluid rhythm that I can settle into after twenty or so minutes. My breathing becomes very deep and relaxed; my muscles are working but not fatiguing. This is due to the lack of lactic acid being produced in my muscles. The more muscle we use, the more blood is needed, the higher your heart rate will go during whatever activity you choose. This is why I recommend starting with something low-intensity and low-technique, such as hiking or biking. I would also recommend performing this outside, as long visits and exposure to nature has recently been linked to improved mental health (1).
That’s it. Endurance athletes and fitness enthusiasts alike are eternally guilty of overthinking this mode of training. I say to you: get outside, get your heart rate up for an hour, drink some water. That’s it.
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Inspiration
https://www.youtube.com/watch?v=fyQ77KPcN1Y
https://www.youtube.com/watch?v=UyLglX1PqYY
