-Losing fat through cardio may help reduce body fat and improve quality of life, but most people still need to look for fat loss workouts that are low intensity to be effective or that improve their fitness.
-High intensity interval training is a great tool to help the body produce more energy when it has to work hard to burn fat in the first place. High intensity interval training works best for:
Low to moderate intensity of exercise (60% of your VO2 and 60% of your 1 RM for aerobic or resistance exercise). (For example, a 150 second workout would be 60 seconds of moderate intensity and 60 seconds of high intensity and then 3 to 4 short rests).
For most people the amount of energy to burn fat is between 60 to 80% of VO2max , according to the University of North Carolina, in a study that followed nearly 3000 people over 12 weeks. This is because you cannot use up every watt of energy that you put out during any exercise.
A study in 2002 showed that high-intensity interval cardio can help you burn about 90% of VO2max in just 6-12 seconds of training.
A study conducted in 1995 showed that aerobic exercise had an increase of the mitochondria, which is the muscle cell’s fuel source, while resistance training had only a modest effect.
A study published in the May 11, 2011 issue of JAMA Internal Medicine tested the effects of 3 weeks of high-intensity interval training vs. standard training. The researchers found that high-intensity interval training significantly burned more fat in both muscle tissue and fat in the legs.
It is also important to note that high-intensity interval training may be too demanding for some people. In the July 2005 issue of the Academy of Nutrition and Dietetics, researchers found that a 30-minute bout of high-intensity interval training had no effect on muscle size or strength compared to 40 minutes of regular aerobic training in middle-aged adults.
But do these workouts really work?
What is the best cardio workout?
There is no one “best” cardio workout. That depends on how much time you have, which direction you want to shift to improve leanness, and if you want to continue getting the cardiovascular benefits of a cardio workout. When you are not in a workout, if you are having a hard workout, you may be able to benefit from a cardio workout of any type.
Do you need to be fit to do cardio?
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