That's a pretty good article. (I worry it may have a bit too much jargon to those that haven't been studying this stuff for awhile.) Basically it seems to talk about 3 forms of progression, and they are all valuable:
Originally Posted by wolfy
1. Increase the time you spend doing cardio.
2. Increase the intensity by either increasing the incline, level, or speed.
3. This one was new to me! Increase your load via weight vest.
This strategy is especially useful during periods of weight loss. Technically, rather than actually loading your cardio, you're actually replacing the load that you've lost. And this is a huge asset as the same amount of cardio, once you've lost weight, is much less effective.
After all, 30 minutes of walking done four times per week at 200 pounds is more calorie-costly vs. 30 minutes of walking done four times per week at 185 dieted-down pounds. So why not walk at 200 pounds for a few weeks, then 210 pounds, and so on — regardless of how much body weight you're carrying?
I love that last point, because it partially explains why so many people see great results early on and then stagnate. They lose weight, so that 30 minute cardio exercise isn't as difficult as it was 1 month ago! Combine that with lower weight = lower basal metabolism, and you have 2 challenges that must be overcome if someone wishes to continue losing weight over a period of time.
This article was really good as well. We need to bookmark this one for later, as it offers alot of good recommendations for those that can't seem to lose fat.
You'll notice that this is perhaps the opposite recommendations from what you typically read in the mainstream media. Usually fat loss recommendations start with low intensity aerobics, progress to high intensity aerobics, then intervals. Finally, when you're "in shape" they recommend resistance training.
Here is what I am doing right now:
1. Improved diet.
2. Resistance Training. (Weight lifting. Increases lean mass, which in turn increases metabolism. By building some muscle, I burn more calories sitting around doing nothing.)
3. Moderate cardio. Elliptical and Arc Trainer.
That's really cool that some exercises can increase your metabolism for up to 38 hours after you've finished them. I'll need to look into that when I'm ready to optimize a bit.
Wolfy: Do you have any good articles on High Intensity Anaerobic Interval Training?