Is high intensity cardio or low intensity cardio more effective in fat loss?
Is the combination of high spurts then low spurts more effective?
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March 23rd, 2011 at 11:24 pm
I recently met with a trainer and he said the key to shaping up your body is to have a mix of cardio and weight training. I would think you’d want to do a variety of cardio as well: both high and low impact.
March 24th, 2011 at 12:08 am
high intensity is more for toning your body, low is better for sculpting…
March 24th, 2011 at 12:30 am
Actually MEDIUM intensity is what you’re looking for to specifically burn fat.
By medium intensity, I mean a heart rate of about 110-120.
Perfect fat-burning zone.
Anything higher burns more calories from carbs, and weight training will make you gain muscle weight – wont help with weight loss in the short term.
March 24th, 2011 at 1:03 am
High intensity cardio training is more affective as it will burn more calories than low intensity training. Although your body will burn less actual fat calories as energy when you train at a higher intensity, you will burn more calories overall. And losing body fat all comes down to burning calories, no matter whether they are fat, protein, or carbohydrate calories.
Burning any calories = weight loss
Here is an example using a set time of 30 minutes…
let’s say you walk for 30 minutes on a treadmill at 3MPH. At the end of that session you may burn 300 calories (maybe more maybe less depending on the intensity). Since you trained at a low intensity, your body will use mostly fat stores as energy (versus carbohydrates). So you will burn maybe 70% of those 300 calories from your body fat, 25% from carbohydrates, and the other 5% from protein.
Now, compare that to 30 minutes on the same treadmill, but this time you double the speed and jog at 6MPH. Now you may burn 600 calories (maybe more maybe less). Since you are now training at a higher intensity, you will burn more carbohydrate calories. Maybe 70% carbs, 25% fat, and 5% protein as an example. Although you have burned less fat calories, you have burned MORE overall calories than if you had trained at a lower intensity. As mentioned earlier the key to losing body fat is burning calories, regardless of what type of energy you are using to burn them.
If you are training for a set time, you will always burn more calories by training at a higher intensity.
The other advantage of training at a higher intensity is that you will benefit from an improved cardiovascular system. You will increase the strength of your heart, the efficiency of your lungs, and your bodies ability to move blood throughout your CV system.
To answer the second part of your question, I think you mean interval training. Interval training is switching between a high and low intensity for a set period of time. For example, you might walk for 2 min., and then jog for 40 seconds, and continue like this until you have reached your time goal.
Interval training is excellent, and is a great way to increase the intensity of your workout without training at a high intensity for the entire duration of the workout.
I hope this helps!
March 24th, 2011 at 1:38 am
It depends on how long your cardio exercise is.
If you workout only 30 min a day, then the higher intensity the better as you are trying to burn as many calories as possible in that time.
If you are planning on working out 1-2 hrs, let’s say you are going for a bike ride, then lower intensity will apply, since you are unlikely to keep going for 2 hrs at high intensity.
Your goal is to burn as many calories as you can. So, low intensity if effective in as much as you can do it for a longer period, thus burning more calories. But if your time is limited, the higher intensity will give you more calories in that time.