There are many types of cardio exercise, but which is best for fat loss?
To lose fat we must create a calorie deficit— calories in vs calories out. To create a deficit we could eat less food, but we could also move more to burn extra calories.
Moving more means added cardio. Types of cardio include: increased steps per day, playing sports, lifting weights, or cardio exercise on a machine (bike, treadmill, elliptical, ergometers). Any of these can help you lose fat.
But which is best?
A great trainer will tell you: the best cardio exercise for fat loss is the one that you enjoy the most. The exercise routine that you will consistently participate in. The mode of exercise that feels best for your body.
Some types of cardio will burn more calories per minute than others. Your trainer should give you guidelines on how much cardio to do based on your body, your fitness level, your goals and which type of cardio you’ve chosen.
What about heart rate tracking and the fat burn zone?
Depending on the intensity of your type of cardio you maybe burning more calories from fat or carbohydrates.
Walking or low intensity steady state cardio will have you in a fat burning zone. This is because you don’t need quick energy so your body can pull energy from your fat storage. It takes longer to burn calories this way, but it’s mostly coming from fat.
Jogging or moderate intensity steady state cardio will have you burning calories from fat and carbohydrates. You will need energy a bit quicker because you are moving faster, so your body will burn carbohydrates and fat for energy.
Running or high intensity interval training will have you closer to your max heart rate and burning most of your calories from carbohydrates. You need energy much quicker and carbohydrate energy is the way to do it. You are moving so quickly your body needs to keep up and it can quickly get energy from carbohydrates.
Does this mean walking is the best for fat loss? Since walking burns more calories from fat.
Not necessarily.
The higher the intensity of cardio the more calories you burn per minute; and remember fat loss is about calories in vs calories out.
That is why duration is important to factor in.
• 10 minute walk burns about 50 calories
• 10 minute jog burns about 100 calories
• 10 minute high intensity interval training burns about 150 calories
Say your goal is to burn 150 calories during your cardio workouts, you certainly can do that by walking but it may take 30 minutes. Or you could burn 150 calories in 10 minutes performing jumping and sprinting intervals.
Seek professional guidance. Do what makes your body feel best. Do what you enjoy. Be consistent.
Always discuss with your doctor and personal trainer before starting a new exercise program.
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