River Koh

Using Cardio Routines to Burn Off Fat

Posted on | November 7, 2012 | Comments Off


Cardiovascular exercise is an extremely important element of a healthy way of life.  For those who are trying to get rid of fat it can substantially boost your weight loss.  The most effective cardio for losing weight not only delivers the ability to burn a substantial number of calories, but when completed effectively, it can turn one’s body into a fat torching system.  Following we will discuss the good qualities and negative aspects of numerous forms of cardio exercises and then we’ll tell you the best way to combine them to create the most effective cardio for fat burning.

Long-distance cardio for losing weight

We want to look at distance running first as it is typically the default cardiovascular exercise approach that people use to slim down.  You will find a couple of factors why it’s so common.  To start, just about anyone can do it.  All you will need is to purchase a pair of good jogging shoes and hit the pavement (or treadmill as it may possibly be).  In addition, distance running can melt away a substantial quantity of calories if employed often. 

The drawbacks to distance running for fat burning

There are actually two main reasons why long distance running is not the most effective cardio for losing weight.  The main factor is that doing lengthy sessions of distance jogging can trigger your body to start craving carbs.  Distance running will empty the body of glycogen.  When this occurs, you brain signals that you need to restore your glycogen by consuming additional carbs.  This is difficult in that consuming a large dish of spaghetti can basically negate any caloric deficit you were attempting to generate by running to begin with.

The second rationale why long distance running could not be the best cardiovascular exercise for fat burning is it can do some significant harm to your joints.  Just about every single long distance jogger I know is often out of commission for several weeks at a stretch as a result of knee, ankle, or hip discomfort, and as soon as these injuries happen, there is very little you can do but rest until the pain heal.  Obviously, injuries aren’t great for fat burning or cardiovascular training.


High intensity interval training (HIIT) has increased in popularity quite a bit over the past decade for good reason.  HIIT training is great at turning on your fat burners, they take much less time than distance running, they don’t trigger hunger pangs, plus they lead to substantially fewer injuries. HIIT is also quite a bit more diverse than distance jogging because there are a large number of various ways to carry out HIIT, but really only a few ways to perform long distance jogging, outdoors or on a treadmill.   

HIIT means performing short bursts of intensive exercise combined with a duration of active rest prior to repeating the intense activity.

Let’s examine sprints to present a good example of what HIIT interval is like. A high intensity sprint interval would be like this:

Interval: Sprint for 15 seconds

Active rest: Walk for 60 seconds

Repeat as necessary.

HIIT Workout Factors

One of many elements of HIIT is it may be altered to match your requirements according to your fitness level or the kind of exercise you are performing.  For example, for anyone who is just starting out then you might need to shorten the length of the intensive interval, or you could prolong the active rest period.  The above example utilizes a 1:4 ratio indicating the rest period is 4x longer compared to the interval.  It is possible to modify that proportion to be 1:3, 1:2, or 1:1.  

Adjusting the aspects in the workout will change how the body responds to the routine.  Shorter intervals with longer rest times will allow you to be far more intense as it is possible to apply greater effort all through the interval.  Higher intensity intervals are fantastic for launching HGH into your system.  HGH is actually a hormone that alerts your body to release fat cells to be utilized as energy, an important component of making use of cadio for weight loss.   

Extended intervals cause it to be much more difficult to keep up high intensity, but they’ll also burn more calories during the workout.  When you use longer intervals, then it is suggested that you also use a proportion of 1:2 or 1:1 to avoid over training and make sure that you permit yourself enough recovery time to maintain the exercise intensity.

Body weight Circuit Cardio Exercise

Body weight circuit workout is actually a distinctive kind of cardio that combines six or eight various bodyweight exercises into a routine that is then repeated several times.  This kind of has a lot of of the same positive aspects as HIIT with the difference that a few bodyweight circuits require a small level of equipment, for instance a pull up bar .  It’s also distinct because it uses resistance training as a component of the cardio workout.

An Example Body weight Circuit Cardio workout

A simple illustration of a body weight session is below.  The concept is to proceed from 1 exercise instantly into the next without taking rest.  Then, once you’ve carried out the whole circuit, rest for 60 seconds and do the full circuit once again.  The circuit is often carried out up to three times. A circuit might incorporate exercises like lunges, , pull ups, squats, etc.

Comparing and contrasting HIIIT and Bodyweight workouts

Bodyweight circuits result in an powerful exercise routine that emits HGH and burns up a significant amount of calories, but they are different than HIIT workouts in a few critical ways.  Bodyweight workouts supply a full body workout while HIIT works with only 1 exercise.  There is also a difference in intensity.  Body weight sessions are typically designed to alternate pushing and pulling movements of different muscle groups to ensure that you are able to maintain some intensity throughout the circuit but your intensity will diminish substantially throughout the routine.  This is due to the fact that bodyweight circuits only permit very few and extremely short rest periods.  

The very best Cardio for Losing weight

The ideal approach to use cardio for weight loss is to establish a routine that will utilize all three varieties of cardio described above.  Here is specifically how to do this.

Routine 1: Join HIIT with Distance Jogging

Double your weight loss by combining HIIT with long distance jogging.  Begin off by doing a 15 minute HIIT routine.  Then go for a nice slow jog for 20 – thirty minutes according to your level of fitness. In this manner the HIIT increases the HGH in your body which triggers a lot more fat cells introduced into your system.  Then you eliminate those fat cells by taking a nice long jog. 

Soon after the workout, try to stay away from food high in carbohydrates.  Avoid pasta and rice.  This can maintain insulin levels reduced which will permit you to burn off fat for hours after your exercise session.

Exercise session 2: Body weight cardiovascular circuit

Body weight workouts will add resistance training to your cardio fat loss program.  This is great in that it’ll help you build a nice layer of toned muscle under your excess fat primed to be shown to the planet.



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