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High intensity or low intensity cardio for fat loss
Posted by: PFB
Q: I am still very confused regarding cardio intensity. One book says keep it low intensity (i.e. 60% of MHR) and go for distance; another keep it high intensity (80% or more) and go for as long and hard as you can. The goal is to burn fat. Each book has great arguments for their approach. Which is accurate?
A: The second approach is far more effective for burning fat. Without getting into a huge discussion about this, here's how things work in a nutshell.
At a lower intensity, your body prefers fat for fuel. Yes, this is true, but two things generally happen:
1 After awhile of doing this type of activity, your body adapts by actually laying down fat (you heard me right) to become more efficient at the given task and this usually occurs in the lower body, and
2) A higher relative amount of fat is burned during low intensity cardio but a greater absolute amount is burned with higher intensity cardio and in less time.
Other things to consider are: a) the EPOC (excess post-exercise oxygen consumption) is greater for a longer duration following higher intensity work; in other words, you're metabolism is much higher for a longer period of time post-workout with high intensity cardio, and b) higher lactate levels exist with high intensity cardio. So what you may ask? Well there is a direct correlation with lactate and GH (Growth Hormone) and GH is a potent fat-burner. Bottom line: with regards to burning fat, low intensity cardio is much like Monica Lewinsky ... it sucks! Do the higher intensity stuff in the form of interval training and you'll get great results.
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