December 7, 2022

Filipino Guardian

Sentinels of Filipino Free Press

Best Cardio for Fat Burning: Low Intensity or High Intensity?

2 min read

It’s short-sighted to just look at the amount of fat burned during exercise. Fat burning needs to be viewed throughout the day.

Q: I’ve been told that low-intensity cardio is better for burning fat than high-intensity cardio. true or not?

It’s true that low-intensity aerobics (60 to 80 percent of your maximum heart rate) burn a greater percentage of fat calories than higher-intensity activities (which is why low-intensity cardio is called “fat-burning zone” training). ). The problem is that burning a higher percentage of fat doesn’t necessarily equate to burning more total fat calories. Consider the following as an example:

Let’s say you walk on the treadmill for half an hour and burn a total of 150 calories. For example, 60 percent of those calories come from fat. This would mean that you burned a total of 90 fat calories from the low-intensity cardio. Let’s say you run that same half-hour on a treadmill, which could burn 300 calories, with only 40 percent coming from fat. Well, the percentage is lower, but you actually burned 120 fat calories in the same half hour!

Additionally, not only is fat burning maximized during high-intensity activity, but there is also a greater increase in post-exercise excess oxygen consumption (EPOC) – the amount of calories burned when the activity is complete. EPOC is intensity dependent… the harder the exercise, the greater the afterburn. If you train really hard, this can keep your metabolism elevated long after your workout and have a significant impact on the amount of fat metabolized.

It’s also important to note that the human body is a very dynamic organism and is constantly adapting its use of fat for fuel. Substrate utilization is governed by a variety of factors (including enzyme levels, substrate availability, internal feedback loops, etc.) and these factors can literally change from moment to moment. It is therefore short-sighted to only look at the amount of fat burned during exercise. Fat burning needs to be viewed over the course of an entire day – not hour by hour – to get a meaningful perspective on its impact on body composition. And based on that, high-intensity cardio always comes out on top.

Bottom Line: High-intensity exercise burns more fat calories than lower-intensity activity on an absolute basis, making it the preferred choice when looking to optimize fat loss.

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