Today we are going to break down Cardio for Fat Loss. We are going to break down the Myths and help Steer you in the right direction.
Heres what you need to know…
1. LISS – Low Intensity Steady State Cardio. Can be seen as Yielding the most calories burned coming from “Bodyfat”. Results in the least amount of Muscle Loss.
2. Moderate intensity steady Cardio – Provides the maximal amount of Overall Fat Oxidation and Overall calories burned. Can be seen as optimal for overall athletic performance. Results in the greatest amount of Muscle Loss. Overdone it can also increase the stress hormone Cortisol.
3. HIIT – High Intensity Interval Training. Can be seen to increase metabolism for up to 24 hours Post training. Requires the most Intensity for a short period of time. Can be seen to also display minimal amount of Muscle Loss.
Including cardio into your workout regime is an important part when trying to burn fat. However picking one that will optimize the amount of fat not WEIGHT you burn is the tricky part.
Three main types of cardio
1. Low-Intensity Sustained State (LISS) cardio performed for a longer period of time
Least effective in yielding to the greatest amount of fat lost.
- From the total amount of calories burned most of it comes from fat.
- Great low impact activity for the injured.
- Can be used for recovery purposes, to restrain from overtraining.
- Provides less stress on joints
Examples of LISS Cardio
- Walking – Burns Approx. 300-400 Calories per hour
- Elliptical – Burns Approx. 400-500 Calories per hour
- Cycling – Burns Approx. 500 Calories per hour
2. Moderate intensity steady cardio
Provides greatest amount of fat oxidation.
- Great for maximum “weight” loss.
- Improving fitness and athletic performance.
- Able to go for longer periods of time, which will burn higher number of calories therefore allowing for greater fat loss
Examples of Moderate Intensity Steady Cardio
- Swimming- Burns Approx. 600 Calories per hour
- Walking up hill- Burns Approx. 500 Calories per hour
- Rowing- Burns Approx. 840 Calories per hour
3. High Intensity cardio performed for a shorter period of time.
Has the Greatest increase in Metabolism, and great if you are in a crunch for time.
- Will increase metabolic rate
- Prevent osteoporosis due to its high impact nature
- Improved endurance and strength
- Afterburn effect allows body to continue burning fat even After training.
Examples of High Intensity Cardio
- Jumping rope- Burns Approx. 1000 Calories per hour
- Running- Burns Approx. 600 Calories per hour
- HIIT- Burns Approx. 300 Calories per 20 minutes
Benefits of HIIT (High Intensity Interval Training)
Burns enough calories to create a deficit in much less time.
- Maximum fat burning effect
- Increased metabolic rate that lasts over 24 hours after training
- Raising fat burning hormones (epinephrine and norepinephrine)
- Suppresses Insulin levels
The problem with HIIT is at that intensity greater amounts of amino acids are broken down and used as energy, which causes muscle loss. This is why HIIT sessions should be kept short, which in return help retain muscle.
Keeping sessions to 15-20 min a few times a week will get you lean and help retain muscle.
Which type of cardio is the most effective in terms of maximum fat loss?
Our conclusion is that both HIIT – High Intensity Interval Training and LISS Low Intensity Steady State cardio combined is the best strategy to optimize fat loss.
Combining HIIT and LISS cardio together turns out to be the most effective in burning the greatest amount of fat.
Since HIIT can only be performed few times a week or it’s counterproductive and most people need more than 3 cardio sessions a week to burn the excess fat and that’s where low intensity steady state cardio comes in. To ensure enough cardio is being performed every week to burn the maximum amount of fat.
Wilson, C. (2011). The Cardio Question: What Type Of Cardio Is Best For Fat Loss. Retrieved from https://www.muscleandstrength.com/
Robson, D. (2016, August 29). Which Cardio Methods Melt Fat The Fastest? Retrieved from http://www.bodybuilding.com/