Don't be a Flat Liner

As a career fitness professional, I inherently check out the gym patron's exercise form in the weight room.

While other people are checking out the woman in the pink spandex, I am doing my job off the clock. I notice that many people perform their exercises improperly, too fast, bad lifting technique, incorrect angles to name couple things. But even so, most of them are still lifting weights.

On average, the ratio to in-shape to out-of-shape people in the weight room is pretty high. People who frequent the weight room generally have some idea of what they are doing. The exception being the big woman doing the "good girl / bad girl" aka leg adduction / abduction. I can't forget my favorite, the fat beer-bellied guy doing 1000 crunches with the hope that his fat will melt off. At least they are trying.

On the other hand, the Flat-Liners in the cardio area are not. I make a conscious effort to take a walk around and check cardio machine displays. The amount of flat lines I see is shocking. The flat line is what you see when somebody does not set up a cardio program. Talking on a cell phone or reading a novel or newspaper is a marker of a Flat-Liner. Usually out of shape and most likely not sweating is the Flat-Liner. What are these people doing wrong?

Sometimes people ask me, "What is the secret to lifting heavier weights?" I respond with, "Lift heavier weights." It is a simple scientific principle called the SAID principle. It means Specific Adaptations to Imposed Demands. When someone wants their body to lift heavier weights they have to challenge their body with heavy weights so they will adapt. The same holds true for cardiovascular exercise. When you exercise at a very low level you not only burn fewer calories than a higher intensity level, but you are also wasting time.

The root of the problem may what is written on the machines. The infamous "fat burning zone" and "cardiovascular zone," is very misleading.People think that they will not burn fat when they are in the "cardiovascular zone." This is totally false for the average person. The only people who would not want to enter the cardiovascular zone are those with physical problems, or bodybuilders with extremely low levels of fat who cannot afford lose an ounce of muscle.

Without getting too scientific, unless you are exercising for over an hour or you are malnourished, protein is NEVER a significant source of fuel for cardiovascular exercise. When testing for a VO2 max in the lab, protein is thrown out of the equation because it is such an insignificant source. The lower intensity the exercise is, the higher percentage of fat is used as fuel. Therefore sitting on the couch for 20 minutes will burn a higher percentage of fat than running up a 100 story staircase for 20 minutes.

Which will born more calories? If the answer isn't obvious please go back and read the last paragraph again. Using an interval program on any cardio machine is crucial to monitoring your progress. Making progress is what results are all about. Think the stationary bike is easy? Try finishing level 20 hill program for 20 minutes. Even level 10 for 20 minutes would better than level 1 for 60 minutes.

Interval programs have segments that vary in difficulty depending on the program you select. Pick a low level and set a time. Complete the level for 20 or 30 minutes and next time try a higher level. Keep making progress until you reach a plateau. Then it is time to change things up again. If you start an interval training program your body will burn more calories during your workout. Your metabolism will also accelerate in the hours following your workout. You will burn the fat you've been trying to lose and your heart will be stronger and you will live happily ever after.

About The Author Michael Behnken, MS, NASM-PES, CPT, CSCS is a San Francisco based Personal Fitness Trainer