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What's the Best Cardio Workout for Weight Loss?

Did you go to the gym because you wanted to lose weight? Do you spend time doing cardio work, such as walking on a treadmill, using a ladder machine, or working on an elliptical machine?

If your goal is to lose weight by doing cardio, you may want to pay attention, because in my experience most people who do cardio can burn more calories cleaning the house. Not only that, they also have a clean house at the end of the hour.

Part of the problem is that mainstream advice can't be wrong about proper exercise to maximize fat loss. I did a bit of self-testing, though I had a pretty good idea of ​​what to expect, which would help explain the best approach to cardio, if you want to lose weight.

My cardio experimentation burns calories.

There is a better approach, and I want to show you that approach. In this article, I will use some of my workouts and actual calories burned and fat calories to help show you how to get the most out of your workouts.

Let me start by explaining what I did. I took three different types of exercises and compared the results. Comparisons were made between high intensity distance training (HIIT), long distance training (LSD), and moderate distance training. I chose these three methods, because the first two, HIIT and LSD have been the center of debate for the past few years, and there has been a lot of controversy over weight loss.

I also added the intermediate interval training, so we can see how this compares to the others. I record each session and write down the duration of my training, my heart rate, how many calories I burn, and how many calories I burn. I used my Polar FT60 heart rate monitor for this comparison test.

This experiment is not accurate, but it is not necessary. It just needs to be consistent, so we can make smart comparisons between the three exercises. I mean, don't worry about the exact number you use here. Your calorie burn is different from mine, your heart rate is different from mine, and your fitness is different from mine. The conclusions we make are more important than the actual numbers used.

Fist, so we're all on the same page, let's see what I mean when I say LSD, HIIT, and MDI.

Is HIIT the Best?

High Intensity Training is similar to sprint training. Basically, you walk very "hard" and then you relax and repeat the effort. The important thing to keep in mind when doing HIIT is that "hard" means at or close to your maximum effort. That's why I'm saying this as a sprint training, you have to really lean back and work to your best potential. On a 1-10 level in terms of business, HIIT is 8-10, when done correctly.

One commonly used method of HIIT training is to work hard for 1 minute and then recover for 1 minute. For fat burning purposes, it is best to delay jogging during your recovery period rather than stopping altogether. You're going to burn more calories this way. This recycling and recovery will be repeated during the exercise period.

You can do HIIT exercises on various training equipment, if you don't want to run. I love bicycles and elliptical machines for this kind of training. It doesn't matter what equipment you choose, but it is important that you reach the 8-10 business level.

Benefits of HIIT Training

One thing that many people are not aware of is that intense exercise causes the body to burn calories after a workout, which is often referred to as an after-burn effect. Exercise is a process of breaking down and rebuilding, but is much stronger. When you do intense exercise, your body will have less impact and there is a greater need for improvement. The energy that goes into this repair process burns extra calories, hard work can cause the effects of fat explosion for hours after your workout.

Both HIIT Exercises and middle distance training are intense enough to provide good post-burn impact.

The Bad About HIIT

Due to the intense nature of HIIT, your body needs time to recover afterwards. It is not practical to do HIIT every day, and it is difficult, even for highly qualified people, to do long term HIIT. Therefore, to burn more calories, you cannot do more HIIT without doing overtraining. Therefore, there is a limit on calorie burning to HIIT.

Some very troubled people will try to convince you that doing more HIIT is the answer to weight loss stalls, but they are very wrong. Their suggestions will lead to overtraining and overtraining is counterproductive to fat loss.

How is the HIIT Score?

My HIIT training follows this pattern: 1 minute of hard travel followed by 1 minute of easy recovery jogging. I did this for 23 minutes.

Time: 23 minutes, not measured

Average heart rate: 158

Maximum heart rate: 168

Calories burned: 315

Fat calories: 31

LSD for Fat Fat

Now, just to be clear, when I talk about LSD for fat loss, it has nothing to do with illegal drugs. Therefore, I do not recommend that you find a local drug dealer and start taking medication to lose weight. Instead, I refer to long distance training (LSD).

LSD training is the most common approach to cardio training in most commercial gyms. This is often called steady state training, as you exercise at the same level for the rest of your training.

LSD training is not intense. The goal of LSD training is to exercise for a long period of time, and to do this we need to avoid burnout, so training is slower and easier. It is best to do LSD exercises at intensity levels around 4-7.

The Good About LSD

The great thing about LSD is that most people can do some form of slow training. They can jog, walk, or even ride a motorcycle for long periods of time, when they have built up some tension and endurance.

Also, LSD is less intense, so it's easier to recover from. In fact, many athletes use LSD training as a recovery exercise after previous intensive training.

The Bad About LSD

With good comes bad. Because LSD is not a high intensity exercise, no post workout improvements are required. Therefore, we will burn less calories after training in the recovery process. The main benefit of LSD is the calories burned during exercise, as it is relatively low burned as a result of exercise.

How is LSD compiled?

Because this is an LSD exercise, there are relatively small variations in heart rate and heart rate throughout the entire exercise.

Time: 46 minutes, not measured

Average heart rate: 122

Heart rate: 131

Calories burned: 396

Fat calories: 99

Is MDI the best cardio fat burning exercise?

The middle distance is not very popular with the fitness crowd. You are more likely to see track athletes and middle distance runners doing this type of interval training. They are similar to HIIT in terms of work duration and rest period, but are different from longer work periods and rest periods. For example, a good program for football is 5 minutes of work with a 2-minute recovery jog.

When doing MDI, the important thing to keep in mind is to maximize effort during the work period. I do this by measuring heart rate, but it is possible to estimate your workload as we discussed with HIIT. Efforts 7-9 are the right range for MDI.

Benefits of MDI

You can burn lots of calories with MDI exercises. Because of the pace, you turn on a relatively short workout, but cover a good distance.

Also, like HIIT, there are adverse effects after doing MDI. This means you will continue to burn calories during the "healing process" after exercise.

Weaknesses to MDI

The downside to MDI is that it's hard. Not many people like to push themselves hard for a long time.

How does the middle distance intersect?

I wanted to make sure that the exercise duration was the same as the HIIT test, so this exercise took 23 minutes. That's a bit of an uneven number, so I did 4 sets of 4 minute intervals with a 1 minute recovery jog between each set. I ended the session with a 3 minute interval, so I finished exactly at the 23 minute mark.

Time: 23 minutes, not measured

Average heart rate: 160

Heart rate: 167

Calories burned: 321

Fat calories: 32

So what does that mean and how do we know which is the best way to burn fat?

First, I mentioned that each workout burns a lot of calories. However, LSD training was twice as long as HIIT and MDI training, and the results were not twice as good. In short, LSD is not good training.

There is not much difference between HIIT and MDI. For sports training purposes there are differences, but for fat loss, none.

Also, since I can't measure calories burned in recovery after training, it's reasonable to assume that HIIT and MDI training actually burn more calories than I show. This is caused by the after effects of burning. And while the numbers aren't great, it's safe to assume that our calories burned in HIIT and MDI training are quite similar, and almost identical to those in older LSD training.

LSD burns a higher percentage of fat. It burns 25% compared to 10% burned by MDI and HIIT. However, you need to devote more time to LSD workouts to see the benefits. So the question is, are all the extra time you need to burn more calories? In my mind, it's a pretty small profit for all the extra time you have to spend to get the benefits.

Which brings us to the big conclusion: HIIT and MDI are more efficient and give us a great way to burn calories. But, they are too demanding to do it every day. LSD can be done every day, but you better schedule yourself as you need more time. Unfortunately for most people training 6 days a week is not an option.

In the end, you need to ask yourself two questions. Can you convince yourself to do hard work like HIIT and MDI? And, do you have time to do old exercises like LSD? If you exercise hard, you may not. Combining weight with LSD makes it a very long exercise.

Now that you know how to do cardio exercises to burn the most fat possible, you are ready to become fat burning. Just choose the exercise you like, like cycling or running, and go there and do it.


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