Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat?
Well, both low and high intensity exercises will help you burn body fat. The question is, which is more effective and burns more.
When scientists first reported that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates found in your liver and muscles for energy and during low intensive exercises, your body burns body fat. Everyone suddenly changed their workout routines to perform low intensity exercises assuming they would burn body fat.
Does it work? Obviously it does not work well because there are still so many overweight people that are still working out with low intensity training?
Why is that?
Well, the scientists were right when they said that our bodies burn more body fat during low intensity exercises like walking or a leisure swim. But during a high intensity exercise like running fast aka sprinting, our bodies burn a lot more calories. Even if some of the calories burnt are from glycogen, we will still burn many fat calories as well.
To add icing to the cake, when your store of glycogen is low, the carbs from the meals you eat later gets converted into glycogen and will not be converted to body fat when left unused for energy.
Furthermore, high intensity cardio exercises crank up your metabolism even after your workout is done. This means that you body will continue to burn body fat hours after you have left the gym. This effect is almost non existent in low intensity cardio or aerobic workout. Accumulatively, your body burns up many more calories during and after high intensity cardio exercises than lower intensive ones.
You can inject high intensity exercises to your cardio workout by introducing some interval training. You can walk briskly for 5 minutes, then breaking into a jog for another 5 minutes. Then walking briskly again until you catch your breath and then sprint for a minute before walking again for another minute.
From this point, alternate between a sprint and a walk, a minute each and do this for the next 15 minutes..
Do this for 5 days a week and before long, you will steadily lose unwanted body fat.
What works better and faster is adding some body weight training with the protocol of 40 seconds of exercise, 20 seconds of rest. Pick one or two exercises such as squats and situps, grab a stopwatch (or cell phone) and repeat each movement 2 rounds in a row, then switch. Repeat 5 – 10x. To track your progress, write down the “least amount” of repetitions you were able to do. Yep, the LEAST amount. Work on making “that number” more consistent with the round you did the MOST repetitions.
**For a complete program that torches body fat and improves, cardio, stamina, balance, coordination, agility, flexibility, accuracy, speed, strength and power, You’re welcome to call us today: 330.737.1799
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