FAT BURNING TRAINING METHODS
When choosing between fat burning training methods, you should be asking the following questions:
- What should I do?
- For how long?
- How often
There are multiple good answers for all of them, as all the methods have their advantages and their drawbacks at the same time. People’s aims and possibilities are not entirely the same, so it is quite difficult to determine one perfect solution that applies to everyone. At this point, the starting notion should be: anything is better than nothing.
With this idea in mind, you can choose from among some training techniques explained in this article, considering multiple factors, like personal aims, time schedules, available training equipment and your physical development.
WHAT SHOULD YOU DO?
SHORT, HIGH INTENSITY INTERVAL CARDIO TRAINING
High intensity interval training (HIIT) is gaining ground really fast among existing training methods. This workout strategy alternates periods of short, high intensity exercises with short, low intensity recover periods. Usually, intervals fall between 30-120 seconds, while the entire exercise should take about 15-25 minutes overall. Researches have shown that HIIT results in higher post-workout energy consumption than moderate, consistent intensity cardio exercises, which means that the rate of burning calories stays high for longer periods of time. There are some risks to bear in mind though, especially for beginners, people in bad physical shape and those who are not conscious of their own medical condition. Nevertheless, because of the relative nature of intensity, the risk is moderate and easily manageable, but the advantages are apparent. In addition, risks are smaller for those who are already fit.
METABOLIC WEIGHT TRAINING
By now, it is widely believed that metabolic weight training is a really effective form of exercise. As opposed to traditional bodybuilding exercises, it is executed with lighter weights but is done for a longer period of time. However, it is not regarded as a traditional cardio activity, nor is it a monotone and slow cardio training, as it is a more intensive type of workout. Metabolic training is capable of burning an outstanding amount of calories, accelerates fat burning throughout the body and is similar to HIIT in the sense that it also induces beneficial hormonal reactions. Be aware that metabolic training results in muscle loss in itself, because muscle building – and maintenance – can only be attained by training based on heavier weights and fewer reps with longer pauses. This is why a successful fat reducing – muscle maintenance workout program must contain both heavy and metabolic weight training.
CARDIO TRAINING WITH MODERATE LENGTHS AND INTENSITIES
When doing cardio exercises for a moderate duration (30-45 minutes) at the upper limit of the aimed pulse zone (moderate intensity), body fat can be burnt very effectively. Additionally, the training is followed by some rise in calorie burning, though not as dominantly as in case of HIIT.
LONG, LOW INTENSITY CARDIO TRAINING
The advantage of a long duration – at least 60 minute – cardio is that more calories are burnt from fat and the overall amount of burnt calories is relatively high. However, intensity and duration are inversely proportional, so even though the training is longer, the intensity can only be lower at the same time. Even though this kind of cardio burns more fat than carbohydrates, the burnt amount of calorie per unit of time is lower, and this method has no practical advantages in post-workout metabolic acceleration. As explained, this practice is recommended for fat burning to those beginners who are incapable of sustaining a higher intensity training regime. Under these conditions, this particular type of cardio is not too time efficient. Hiking and walking is ideal for those who are not particularly fit or are older, (seriously) overweight or are suffering from orthopaedic problems (joint issues). Otherwise, there is no point to do one hour or longer cardio training sessions, once it is possible to burn the same – or more – amount of calories with less time invested, or with a different technique. Not to mention the beneficial effects of post-workout metabolic acceleration.
We hope the above basic types of cardio training methods will help you to choose the best and most efficient for your routine. In the part II of fat-burning article we will look at timing your training and when is the best time to do train in order to burn fat.