Strategies for using Cardio Training to Lose Fat

Posted by Jamie - 11/12/12 at 02:12 pm


Cardiovascular exercise is an very critical part of a healthy way of life.  For those that are trying to lose fat it can dramatically improve fat burning.  The most beneficial cardio for burning fat not only provides the potential to burn a considerable number of calories, but if done properly, it can turn your entire body into a fat burning system.  Directly below we’ll talk about the pros and downsides of different forms of cardio exercises and then we will show you how you can blend them to create the best cardio for fat loss.

Long-distance cardio for fat burning

We need to look at distance running to start with as it’s typically the default cardio exercise strategy that people use to slim down.  You will find a couple of factors why it’s preferred.  For starters, practically anyone is able to do it.  All you’ll need is to invest in a pair of jogging sneakers and hit the pavement (or treadmill as it may possibly be).  Furthermore, distance jogging can burn up a significant quantity of calories if employed frequently. 

The disadvantages of distance running for fat loss

There are actually two primary reasons why long distance jogging just isn’t the best cardio for fat burning.  The primary factor is that carrying out long bouts of distance running can cause your body to start craving carbohydrates.  Distance running will significantly wipe out your body of glycogen.  When this happens, you brain tells your body it will need to restore your glycogen stores by eating additional carbs.  This is troublesome in that consuming a big bowl of noodles can pretty much eliminate any caloric deficit you had been trying to make by running in the first place.

The second factor why long distance running may perhaps not be the ideal cardio for fat loss is it can do some serious harm to your joints.  Almost every distance runner I know has been out of commission for weeks at a stretch as a result of knee, or hip pain, and when these injuries occur, there is very little you’ll be able to do but rest until your injuries heal.  Needless to say, injuries are not great for losing weight or cardio training.

High Intensity Interval Training

High intensity interval training (HIIT) has increased in popularity considerably over the past decade for many reasons.  HIIT workouts are great at switching on fat burners, they take less time than long distance running, they do not cause hunger cravings, and they also lead to substantially fewer personal injuries. HIIT is furthermore a lot more varied than distance jogging since there are a lot of unique approaches to perform HIIT, but really only a couple of techniques to carry out distance running, outdoors or on the treadmill.   

HIIT means doing brief bursts of rigorous activity followed by a set period of rest before repeating the intensive activity.

Let’s examine sprints to provide a good example of what HIIT interval looks like. A high intensity sprint interval would work like this:

Interval: Sprint all out for 15 seconds

Active rest: Walk for one minute

Repeat as needed.

HIIT Workout Factors

One of several good components of HIIT is it may be adjusted to fit your requirements according to your level of fitness or the sort of physical exercise you are doing.  As an example, for anyone who is a beginner then you may want to shorten the length of the intensive interval, or you could prolong the active rest period.  The above example utilizes a 1:4 ratio meaning the active rest period is 4x longer in comparison to the interval.  You may modify that ratio to be 1:3, 1:2, or 1:1.  

Modifying the factors in the training session will alter how the body reacts to the workout.  Reduced intervals with longer rest times will allow you to be far more intense as you are able to apply greater effort all through the interval.  Higher intensity intervals are excellent for launching HGH into your system.  HGH is a hormone that alerts the body to discharge stored fat cells to be used as energy, an significant aspect of utilizing cadio for fat loss.   

Lengthier intervals cause it to be more tricky to maintain high intensity, but they are going to also burn more calories throughout the workout.  Should you use longer intervals, then it is recommended that you also use a relation of 1:2 or 1:1 to prevent over training and ensure that you allow yourself sufficient time to recover to keep the training intensity.

Body weight Circuit Cardio Exercise

Body weight exercise is actually a one of a kind sort of cardio that combines six to eight distinct bodyweight exercises into a circuit that’s then repeated 2 or 3 times.  This kind of cardio training has several of the same benefits as HIIT with the exception that some bodyweight workouts call for a minimal amount of equipment, like a pull-up bar or stability ball.  It’s also unique because it utilizes strength training as a component of the cardio workout.

A Sample Body weight Circuit Cardio session

A basic example of a bodyweight session is below.  The idea is to move from 1 exercise immediately to the next without any rest.  Then, as soon as you have finished the whole circuit, rest for 60 seconds and repeat the full circuit once more.  The circuit is usually carried out up to three times. A circuit might incorporate exercises like lunges, push ups, pullups, squats, etc.

Comparing and contrasting HIIIT and Body weight Circuits

Bodyweight workouts result in an intense training session that emits HGH and expends a substantial quantity of calories, but they are different than HIIT workouts in a number of critical ways.  Body weight sessions provide an entire body workout while HIIT works with only one exercise.  There’s also a difference in intensity.  Body weight circuits are commonly created to alternate between pushing and pulling movements of distinct muscle groups to ensure that it is possible to maintain some intensity all through the circuit but your intensity will diminish substantially all through the routine.  This is since body weight circuits only permit very few extremely brief rest periods.  

The ideal Cardio for Fat burning

The best approach to use cardio for weight loss is to create a routine that will implement all three varieties of cardio described above.  Here is precisely how to do this.

Workout 1: Mix HIIT with Long distance Running

Double your weight loss by pairing HIIT with distance running.  Commence off by finishing a 15 minute HIIT routine.  Follow that by going for a nice slow jog for twenty – 30 minutes determined by your level of fitness. Using this method the HIIT increases the HGH in your body which results in a lot more fat cells launched into your blood stream.  Then you wipe out that fat by taking a long run. 

After the workout, try to avoid food high in carbs.  Steer clear of pasta and rice.  This can maintain your insulin levels low which will allow you to burn up fat for hours following your exercise routine.

Training session 2: Bodyweight cardio circuit

Bodyweight workouts will add on resistance training to your cardiovascular fat burning plan.  This is fantastic in that it’s going to enable you to build a nice tier of developed muscle beneath your body fat just waiting to be displayed to the entire world.


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