Studies have shown that cardio is without a doubt the best way to burn fat and lose calories. The good news is studies also showed that one can actually burn more fats and lose more calories doing less, instead of more of those tedious cardio sessions. Read more below to find out how.
To reduce fat cells and lose calories effectively and efficiently, one just needs 3 types of exercise variations.
1) Low intensity, slow training. These kind of slow speed, low effort workouts increase one's endurance and build fitness foundation. Long (> 45 minutes) sessions train muscles to keep going and in addition, they aid in recovery, refuelling the body for the more intense sessions on other days. 158 to 240 calories are burnt in one session of 45 to 60 minutes which is 4 calories per minute. Minimal effort is required.
2) Mid intensity, rhythm workouts. Mid intensity, medium-speed sessions push one close to one's anaerobic limit, which is the point the body transit from burning a higher percentage of fat to more carbs. One will be feeling somewhat out of breath. This ensures that calories burn at an effective rate at this stage. However, don't clock more than 2 of these sessions a week so that the body has time to recover between workouts. Burn 130 to 195 calories in a 20 to 30 minutes session which works out to 6.5 calories per minute. In terms of effort level, one can just hum a couple of lines of a favourite song during the workout.
3) High intensity interval training. This form of exercise will create a higher metabolic rate and speeds up calorie burning. It has been proven that 7 hours of high intensity interval training over a period of 2 weeks raises one's fat burning power compared to 12 hours of mid intensity workouts. However, such intense workouts will cause damage to muscles and does not aid in muscle repair and recovery although it does help build lean muscles. Overdo it and muscles can weaken. One can lose 80 to 200 calories in a 10 to 20 minutes session which translate to 8 to 10 calories burnt per minute. Because it is so intensive, the effort level is definitely high.
These 3 variations of cardio workouts mixed in one perfect week of cardio training can help achieve the optimal fat burning rate and lose those calories fast.
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