More On The Plan

I ran this morning, which is in accordance with my defined plan. Most of us understand that adopting the habits of proper diet and exercise are key to leading a healthy life. Let me explain my specific reasoning in choosing early morning cardio.

This time of year, I get up run in my church’s gym at 5:00 AM on an empty stomach maintaining a heart rate between 65-75% of my calculated maximum heart rate. This is known as low-intensity, steady-state (LISS) cardio in a fasted state. Translation: On an empty stomach, I jog slowly and steadily keeping my heart beating about 135 beat per minute (this is my number).

The idea is that the body burns any stored energy from carbohydrates in about 20 minutes. It will then start burning the next available source which is either energy from fat or protein. Studies have shown at the lower intensity, the body most easily uses fat energy, i.e. you’re burning fat. You are also strengthening your heart.

BUT BEN! Isn’t it true that high-intensity intervals (HIIT) will both burn more calories and boost metabolism longer in less time?
Yes, but at the higher intensity more protein (stored in muscle) is used and muscle loss is possible. Not good. I’ve done both types and both types work, but I’ve found that HIIT is harder on my joints and I personally am more apt to blow it off when I just don’t feel like getting up. I can turn on my MP3 player and stay steady for a long time.

This discussion merits a lot of back ground information especially on why muscle loss is BAD and which is a common problem that fad diets fail. That will be my next post…

Stats

Weight 182.5

Waist 37.25 in

Bicep 13.25in

Photo next Wednesday