Cardio Strength Training Review
Filed Under: Fat Loss
Filed Under: Fat Loss
Torch fat, build muscle and get stronger faster – according to the book’s subtitle on the front cover. Cardio strength training is a non-traditional form of training that involves metabolic conditioning.
CST is the follow up to coach Robert dos Remedios’ popular book Men’s Health Power Training. He decided to devote more time to this intense style of interval training that uses multi-joint exercises with little rest in between.
The idea is to push yourself harder and harder in order to burn more fat and keep your metabolism elevated for 24 hours or more, after your workout is over. He states that the common healthclub practice of treadmill and elliptical work often occurs at a relatively low intensity and doesn’t do much to increase your metabolic rate.
He believes that the low intensity fat burning “zone” is a myth. He cites some research to back up his claims, including a 2001 study at E. Tennessee State with two groups of obese women.
One group did traditional steady state aerobic exercise three days a week for eight weeks. The other did high intensity interval training for the same number of days and weeks. Both groups exercised until 300 calories were burned in the session.
Only the interval group lost fat! This training group had an increased rate of metabolism for more than 24 hours after exercise.
Another popular study involved the Tabata protocol which involved 20 seconds of all out stationary cycling and a 10 second rest period before repeating this for 8 rounds for a total of 4 minutes. This was more effective than 60 minutes of steady state exercise at a moderate intensity.
The Tabata group saw an increase in both aerobic and anaerobic fitness. They had a 14% increase in aerobic capacity. Meaning, they improved aerobic fitness without doing continuous aerobic exercise and in only 4 minutes time. These sessions were done five time a week with highly trained endurance athletes.
Dos Remedios uses barbells, dumbbells, bodyweight, kettlebells, suspension trainers, bands and balls for resistance. The exercises use multiple muscles in standing positions to train the body’s core at the same time. After a short warmup of about 5 minutes you go through an intensely paced workout that can leave you gasping for breath.
This oxygen debt creates a metabolic disturbance or the “afterburn” effect. Burning lots of calories afterwards is a big component of the training – so is the time efficient manner of the workout. Nobody can use the old excuse of lacking time anymore.
But a short workout doesn’t equate to an easy one – far from it! You gradually push yourself to do more work in the same period of time, doing more reps, more resistance or decreasing the rest periods between exercises.
He takes advantage of complexes, which are two or more exercises done back to back without resting. You end up using just about every muscle in your body in these workouts.
These types of workouts are ideal for busy people who can’t spend hours at the gym or don’t want to. This is similar to the type of training that I do with my clients.
Cardio strength training is a pretty decent book and I can definitely recommend reading it! Coach Robert Dos Remedios (coach dos) CSCS is director of strength and conditioning at College of the Canyons in southern California and was voted 2006 college strength coach of the year by the NSCA.
