FITWELL COACHING - F.A.Q.s E1

What is the best type of cardio for fat loss?

The best cardio for fat loss depends solely on the individual and their ability to perform various cardiovascular activities. Choose an activity that you enjoy. Cardio does not have to be boring, and you'll stay more committed to your cardio plans if you enjoy it, right? Start off with a pace that you're comfortable with, and gradually work up to where you can work at a much harder pace. But always be aware of your target heart rate for the zone you are working in.

There's a wide array of various forms of cardio to perform, and each one has its own advantage. Below is a short summary of the different forms of cardio you can do and their benefits.

1. H.I.I.T. (High Intensity Interval Training)
Tired of doing low intensity cardio at an extremely slow pace? Well then, listen up because H.I.I.T. is the program for you! H.I.I.T. is an aerobic training program that is based around alternating intervals of moderate-intensity aerobic exercise with periods of near-maximum effort in a short duration of time. H.I.I.T. kicks your metabolism into high gear, and keeps it cranked up for quite some time after your workout. H.I.I.T. can be utilized in a plethora of activities where the alternation of periods of high intensity are combined with periods of low intensity.

2. Low Intensity Cardio in a Fasted State
Low intensity cardio is usually performed in a fasted state, first thing upon rising. What are the benefits of doing so? When you rise in the morning after an overnight fast of 8-12 hours, your body’s stores of glycogen are somewhat depleted. Performing cardio in this state at this time frame causes your body to mobilize more fat because glycogen is absent. At this time, there is also less glucose or carbohydrate available in the bloodstream when you arise following an overnight fast. You will burn more fat with less glycogen present. Another advantage of low intensity cardio performed first thing in the morning is that there is little insulin present in the body at this period. We know that insulin is a hormone that impedes with the mobilization of body fat, and eating secretes insulin. So if you do cardio in a fasted state, with little insulin present in your body, more body fat is targeted and burned!

3. High Intensity Cardio
High Intensity cardio is great for your aerobic capacity, and is usually done on a stationary bike, cross-trainer, treadmill, stair-master, or even the outdoors or a track. The benefits of a high level of intensity cardio program are that you can burn more calories in 15 minutes of bicycling at a high intensity level than you can in 45 minutes of easy walking. Metabolism increases are larger and last longer when you perform high intensity cardio workouts. This is also know as the "after burn" and it is vital to any cardio method. High intensity cardio can also keep you more focused, as low intensity cardio tends to be boring.

4. Sports-based cardio
Cardio does not have to be on a treadmill or some other bulky machine, it can be done through activities such as sports. Basketball, football, tennis, swimming, dancing, etc. are all great methods of incorporating cardiovascular activity into your program. Not only are these great for burning calories, but they take your mind off the idea that you're actually doing cardio!

Heart Rates
Just as there are a multitude of forms of cardio, there are also different heart rates, and each one has it's advantages. Below are the the various heart rates and their benefits. Need to determine what your training zones should be? Check out the Fitness Calculator.

1. Maximum Output
This type of training is 90-100% of your maximum heart rate: This zone burns the majority of calories compared to the other zones, but it is very intense and taxing on the body. Just about most people can only remain in this zone for extremely short periods.

2. Anaerobic Zone
This zone is basically a zone in which one is mainly training for performance. Its usually performed at 80-90% of maximum heart rate. What are the benefits of training in this zone? An improved cardiorespiratory system, and a higher lactate tolerance aptitude which translates into an improvement in endurance.

3. Aerobic Zone
This zone is primarily 70-80% of your maximum heart rate, and is based upon endurance training. This aerobic zone will better your cardiovascular and respiratory system. Not only will this zone do that, but it will also advance the strength and size of your heart.

4. Condition Zone
This zone is ideal for anyone looking to become more fit. Its about 60- 70% of your maximum heart rate. This zone offers great advantages and health benefits, and burns way more calories than a warm up or a light jog.

5. Heart-Healthy Zone
This is by far the less demanding of the zones, and is usually performed at around 50-60% of your maximum heart rate. This zone, being the easiest, is ideal for those just starting a cardio program.

But the most important thing to remember is to be sure to pick an activity you enjoy and HAVE FUN DOING IT !!!

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Note: Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No health information on this site should be used to diagnose, treat, cure or prevent any medical condition. Information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. Information on this site is not a substitute for professional medical advice or a medical exam.