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Steady State Training                                    2022-07-25
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Steady state training is the opposite of HIIT. It requires
maintaining a specific heart rate below the maximum of your
targeted zone for an extended period of time. Simply stated, it is
a cardio workout that calls for a continuous and steady effort,
whereas an HIIT workout requires a varying energy output.

Benefits
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- great for beginners starting out on a workout routine
- less stress on muscles and joints
- helps in recovery after harder workouts like HIIT
- it helps to improve endurance and conditioning without too much
  stress on the body

Pros and Cons
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As a steady state workout is usually done at a low to moderate
intensity, workouts tend to be longer. The defining characteristic,
however, is that the intensity level remains relatively unchanged
for the duration of the workout. While a steady state workout tends
to burn fewer calories per minute than HIIT, this is mostly negated
because the workout simply lasts longer. Like HIIT, a steady state
workout significantly contributes to cardiovascular health.

After you have reached your initial fitness goal, too much of the
same may result in a plateau. To keep getting fitter, your workouts
must be progressive, and that includes varying your cardio
workouts. If you always do the same workout at the same speed, the
same level of intensity, you won't get any fitter. Increasing
duration, intensity, and frequency all help to maintain your
progress. Keep challenging your body.

Although it may look simple enough, it's quite difficult to keep
your heart rate at a more or less constant level, especially here
in Finland where the roads aren't as flat as they are in, say, the
Netherlands.

Steady State workout example
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The example below is my own regular Steady State workout.

- Warm up 10 km @ 96-123 bpm - Zone 1
- Active Steady State 20 km @ 124-142 bpm - Zone 2
- Active Steady State 40 km @ 143-161 bpm - Zone 3
- Active Steady State 20 km @ 124-142 bpm - Zone 2
- Cool Down 10 km @ 96-123 bpm - Zone 1