Whats The Best Cardio to Burn Fat?
When most people think of cardio exercise, they think of long, boring jogs, or endless hours on the treadmill or elliptical. Well, what if I told you there’s a method of cardio that takes much less time and is far superior to jogging to help you burn fat. It’s called High Intensity Interval Training (HIIT) and it's this science based method that Hunger 4 Fitness uses in all boot camp sessions. Read More.....
What is High Intensity Interval Training?
(HIIT) High Intensity Interval Training requires alternating between intense and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in boot camp with weights) and aerobically with cardio (Jumping Jacks).
Why Is HIIT the Best Cardio to Burn Fat?
Exercise physiologists used to believe that “steady state” cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. The “Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat. Yes, you burn more fat when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat ratio is lower. In addition, interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.
As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). You increase your metabolism and burn more calories for up to 24 to 36 hours after interval training, whereas going for a jog burns almost NO calories after.
Other HIIT Benefits
There are a number of great benefits to High Intensity Interval Training besides serious fat burn that include:
• Increased Aerobic Capacity – The amount of oxygen your body can use (oxygen uptake) is increased, so your overall aerobic capacity can increase faster than with low intensity endurance exercise3
• Increased Lactate Threshold – Your ability to handle increased lactic acid buildup in your muscles increases
• Improved Insulin Sensitivity – Your muscles more readily suck in glucose, instead of the glucose going to your fat stores
• Anabolic Effect – Some studies show that interval training combined with consuming slightly more calories than you burn creates an anabolic effect, which helps you put on muscle. The opposite occurs with steady state cardio, which for long durations is catabolic.