Subtitles and Transcript

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The question we are addressing in today’s video is: Does Steady State Cardio boosts your metabolic rate? Welcome to KaaYaa, we believe that when it comes to fitness there is a lot of conflicting information out there. It is the mission to this channel to simplify it for you. Subscribe and get an insightful video on fitness every Sunday. As everyone becomes more and more health conscious, terms such as Boosting Metabolic Rate are becoming more and more common.
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These days many of us are looking for ways to boost our metabolism and burn more fat. One of the questions that keep coming back is: Will Steady State Cardio such as running or biking boost the metabolic rate? Technically speaking yes steady state cardio does lead to a temporary increase in the metabolic rate. The increased heart rate from cardio exercises take some time to slow down and therefore your metabolic rate remains high for a few hours after finishing the exercise.
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However, and this is what most people don’t understand, in the long term, steady state cardio will decrease your metabolic rate. In one of our previous videos (The link to which is present at the end) we talked about how steady state cardio can result in muscle loss. Since it is our muscles that consume the bulk of our daily calorie intake, on losing our muscle mass our daily calorie need is going to decrease, effectively decreasing our metabolism. Also as we get old we start to loose muscle mass just due to aging, and steady state cardio exercises are ineffective in slowing it down.
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There is one more important thing to consider here, with the decrease in our daily calorie requirement we then need to perform more steady state cardio to maintain the calorie deficit, which leads to further muscle loss and the cycle continues to go downhill. A better approach to follow is to go down the path of strength training. Strength training will cause you to gain muscle mass thus increasing your daily calorie requirement and hence increase your metabolism.
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Infact strength exercises performed in high bursts such as high intensity interval training or HIIT provides the best of both worlds. On one hand due to the sheer intensity of the HIIT workout, your metabolic rate would remain elevated for almost 24 hours after the exercise. On the other hand the strength training related HIIT prevents you from losing your muscle mass, thus preserving your daily calorie needs.
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So if you are really looking to boost your metabolic rate then include Strength training and HIIT in your workout program instead of performing long steady state cardio sessions. Thank you for watching this video. From next week onwards we will be starting a series of lessons covering the basic concepts of fitness. Excited to see you in the next video.

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