I am often asked “What is the best way to burn fat“. That continues to be the million dollar question. Besides clean eating people often want to know what is the best exercise to facilitate their weight loss goals and burn excess body fat. Should you do lower-intensity /longer duration training (steady state) cardio or higher intensity/shorter duration (Interval) cardio.
Well the answer to that question may be in recent research. Researchers from Australia placed two groups of women into a study group to test what would work best for fat loss. One group engaged in a constant-intensity-cardio group (60% of max, 30-40 minutes of exercise). The other group engaged in a high-intensity exercise (repeating cycles of 8 second sprints followed by 12 seconds of recovery, 20 minutes of exercise). Both groups trained three days a week for fifteen weeks. The results of body composition testing at the end of the exercise period showed that the high-intensity-interval group lost 15 times more body weight and 6 times more body fat than the constant-intensity group.
So what should you do? Well if you have never tried high-intensity-interval exercise now may be the time to try. Start out slowly by 10 seconds of high-intensity work (sprints) followed by two minutes of low-intensity work. Repeat this cycle ten times per work out. Each week, or as your body dictates, try to add 5-10 seconds of high-intensity work (sprints), while reducing the low-intensity work interval by equal amounts. If you follow this routine , you will burn fat quickly and your cardiovascular fitness will soar. But first and foremost check with your physician to ascertain if you are healthy enough for this type of exercise program.
- Optimal Approach for Fat Loss (dominicspoweryoga.com)