What is Steady State Cardio? (Benefits, Examples and How To Use It) - Pippin Performance

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I've added additional info on steady state cardio in this blog. This is now the ultimate guide to everything you need to know:: www.pippinperf...
It doesn’t matter if you're a certified gym rat or just getting back into fitness, trying to lose weight or looking to improve sports performance, steady state cardio should be at the center of your routine.
So what is steady state cardio and why does it matter? Stick around because I’m going to get into everything steady state cardio, including how to get into the steady state zone, what exercises will get you there, and how often you should do it.
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The content provided by Pippin Performance is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Consult your healthcare professional before practicing any recommendations or acting on any Pippin Performance content. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. You agree that use of this information is at your own risk and hold Pippin Performance harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
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Опубликовано:

24 сен 2024

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Комментарии : 20

@sungtongs 11 месяцев назад

I watched this vid earlier this year and applied it and saw huge gains in my general endurance for roller derby. Thank you!

@PippinPerformance 11 месяцев назад

You're so welcome! It's amazing how simple it sounds, yet it's still so darn effective.

@kiaragetsfit9587 Год назад

Exactly what I was looking for. Thank you ☺️

@krisharris6937 Год назад

I love steady state cardio but maybe the information I was using was wrong. 220-age is max heart rate and steady sate should be 50%-60% of that. 60%-70% is moderate and above that is High intensity. Was I using the wrong formula?

@PippinPerformance Год назад

that formula isn't very efficient if you're reasonably fit. Use this instead. Find your resting heart rate RHR (sit still for 10 minutes and measure heart rate). Then use this formula (220-RHR) x (intensity %) and then add RHR back to it and that's a good range for steady state. so RHR of 50 would be 220-50 = 170 170x.50 = 85 85 + 50 = 135 for training hr

@emilyvelez4938 5 месяцев назад

@pippinperformance Can steady state be like 70-75% intensity 😅 I really like to just go as hard as I can for like 40-60 minutes on the elliptical or stair machine. It's just fun for me. My heart rate doesn't really go up and down; it just stays up so is that still steady state or I need to lower my intensity? That sounds so boring to me. Do you even get the "high" from working out that way?

@epicmonkeydrunk 26 дней назад

@@emilyvelez4938 its a marathon not a sprint so it gets harder later on. Once u step out of ur steady state you will feel the runners high.

@pamelacabezas295 11 месяцев назад

Walking with an incline and what else?

@BiggHomi 9 месяцев назад

01:14

@vincentmattiello351 2 года назад

What about elevated cortisol levels

@PippinPerformance Год назад

I'm not 100% positive, but I would assume the better your aerobic system, the better you would be at handling stress, therefore lowering cortisol levels. I would ask a MD in endicronology to be sure.

@wynw7214 Год назад

This is what my endocrinologist recommended to me - steady state. I had been doing HIIT and discovered it raised my cortisol too high, plus, I wasn't seeing the results I wanted. That's changed since I started doing 50-60 minutes of LISS Walking four to five days a week.

@mr.waters8086 7 месяцев назад

Where did you get 180 from?

@PippinPerformance 7 месяцев назад

180 is just a useful number to use when estimating your steady state range when you subtract your age from that. If you don't have access to the VO2 max testing, it gives most people a place to start at.

@pamelacabezas295 11 месяцев назад

What exercise are the ones to do?

@PippinPerformance 11 месяцев назад

You can any type of cardiovascular exercise. Walking (if intense enough), elliptical, bike, stepmill, and/or swimming will all be perfect as long as the heart rate stays constant.

@thanevakarian9762 Год назад

What do you think about working the heavy bag for LISS?

@PippinPerformance Год назад

I'm not a 100% sure but I would think that the heavy bag may not work for LISS. LISS is usually associated with the same continuous movement over a prolonged period of time, like cycling, running, or swimming. Basically, you're never letting the muscles truly relax. With heavy bag work, I think the work is too sporadic. Once again, I'm not 100% sure of this. Most boxers or fighters in general use their slow long runs to satisfy their steady state.

@epicmonkeydrunk 26 дней назад

Depends on the bag and the drill