Cardio is an essential aspect of any lasting fat loss regimen. It is possible to lose fat by dieting alone but cardio will definitely be required speed up the process and to sustain the fat loss. Generally the rule is to reduce calorie input and increase calorie output, or as we often say eat less and move more, and cardio is a huge contributor to calorie/energy output. Cardio melts fat off fast!
The idea behind any good form of cardio is to engage in an exercise that is repetitive, long, and hard enough to challenge the lungs and heart to utilise oxygen as a fuel source to sustain the body over a longer period (15 to 20 minutes or longer). Some effective cardio exercises include Jump rope, running, rowing and cycling. However, HIIT (High Intensity Interval Training) is one of the newer and more effective ways to burn body fat. HIIT provides an intensive aerobic option, which takes a fraction of the time to complete compared to the more traditional cardio methods.
As the name suggests, HIIT incorporates both high intensity aerobic work with a very high intensity component to provide a maximal fat burning effect, and an increased metabolic rate that can last for over 24 hours after training. Regular aerobic training (although beneficial for fat burning) can place the body into a steady state in that the same pace is maintained throughout. This means the body has adjusted itself to the speed it is going and will try to conserve calories. With HIIT, the steady state problem can be avoided as the intensity is shifted every minute or so.
Some advantages of HIIT are:
- Increases fat burning hormones such as epinephrine and norepinephrine.
- Suppresses insulin levels.
- Raises the metabolic rate more so than other methods of cardio.
Here’s a sample HIIT workout:
Run at a moderate to high intensity pace (75-80 percent of MHR) for two minutes. Quickly change the intensity so that work rate is increased significantly (over 90 percent of MHR) for 30 seconds to one minute. Repeat this process for up to 30 minutes. Cycling, rowing or swimming are also methods that can be used in a similar context with HIIT.
Now #tryit!👍🏾add cardio exercises to you current diet plan and watch the fat melt off your body, include HIIT exercises significantly accelerate you results and #shopgravity to #sweatinstyle!
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