Why you should do Steady State cardio instead of high intensity!

Why Steady State Cardio Works and Why You Should Do It

When people think of cardio, they often picture intense workouts that leave them breathless and drenched in sweat. While those high-intensity workouts have their place, steady state cardio is just as important—and often underrated.

So what is it?

Steady state cardio means doing a moderate level of activity like walking, jogging, biking, or swimming for a longer period of time. You keep the same pace throughout the workout and stay in a heart rate zone where you can still talk, but not sing.

Here’s why it works.

It Helps Burn Fat

When you stay in a lower heart rate zone, your body relies more on fat for fuel. This doesn’t mean you burn the most calories per minute, but you can go longer and it adds up. Over time, this helps improve fat loss and body composition.

It Builds Endurance

Doing steady cardio trains your heart and lungs to work more efficiently. You’ll notice better energy in your workouts and daily life. If you’re lifting weights or training for an event, adding in steady state cardio helps support your recovery and overall stamina.

It’s Easier on the Joints

Unlike sprinting or jumping workouts, steady state cardio is lower impact. This makes it a great choice for beginners, those recovering from injury, or anyone looking for something sustainable they can do more often.

It Reduces Stress

Walking or cycling at a steady pace can be calming. It gives your mind a break, helps regulate hormones, and lowers cortisol. That’s a win for both your mental and physical health.

It Supports Fat Loss Without Burning Out

When paired with strength training and good nutrition, steady state cardio helps create the calorie deficit needed for fat loss. But because it’s lower intensity, it doesn’t tax your recovery as much as high-intensity workouts.

How Much Should You Do?

Start with two to three sessions a week for 30 to 45 minutes. Walking outside, biking, using the elliptical, or rowing at a steady pace are all great options. You can increase time and frequency based on your goals.

Bottom Line

Steady state cardio may not be flashy, but it works. It helps you burn fat, improve endurance, reduce stress, and support your goals in a sustainable way.

If you’re not doing it yet, it might be the missing piece in your fitness routine.

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