Healthbeauty123.com – Fat-burning cardio exercises make the body get energy equally from both sources – glycogen in blood and muscles and stored fat.
It great Way to Improve Overall Fitness Level
These exercises include brisk walking, running, swimming, jogging, stepping machine workouts, rowing machine exercise, and other similar activities. A great way to improve your overall fitness level, while also burning fat is to incorporate HIIT into your workout routine. Research has shown that HIIT can significantly increase heart rate and boost the body’s ability to burn fat for energy.
The most common HIIT program consists of short periods of intense aerobic activity followed by periods of lower-intensity exercise or rest. You can do this with any form of exercise, including walking, jogging, swimming, cycling or Zumba classes. In addition to improving your heart health, HIIT is proven to promote fat loss and help you achieve optimal body composition in less time than steady-state cardio exercises such as running. Several scientific studies have also shown that HIIT can positively impact gene expression and cellular function.
In order to get the most out of a HIIT workout, you need to focus on proper form. It is important to start off slowly and increase the intensity of your HIIT exercise sessions as you become more comfortable. HIIT is one of the most popular forms of fitness training. It combines intense bursts of exercise with short intervals of recovery.
Stimulates Growth of Lean Muscle Mass
This alternating sequence of work and rest periods is designed to maximize cardiovascular benefits while reducing boredom and fatigue. It also stimulates the growth of lean muscle mass and is a powerful tool to combat the risk of diabetes, insulin resistance, heart disease, and other cardiometabolic conditions. Another benefit of HIIT is that it increases excess post-exercise oxygen consumption (EPOC). EPOC refers to your body’s increased calorie expenditure as you go about the repair, recovery, and adaptation processes following an intense workout, explains Thieme.
However, a boost in EPOC is only temporary. That’s why it is important to do a variety of workouts with different durations and intensity levels in order to reap the full benefits of HIIT. If you’re a fan of regular exercise but find it challenging to consistently stick to an endurance-based workout plan, high-intensity interval training may be the solution. This type of training has been shown to be more effective for fat oxidation, body composition and cardiovascular health than traditional steady-state exercise.
HIIT involves repeated bouts of short duration, intense work rates (80 to 95 percent of your peak oxygen intake, or VO2 max), intermingled with periods of lower intensity work that allow partial recovery. These alternating work and relief periods can last 20 to 60 minutes, making them ideal for time-constrained exercisers. The opposite of HIIT, LISS is a low-intensity workout that allows for longer rest intervals. It is commonly associated with running, cycling, and brisk walking. This style of training is considered physically forgiving and does not cause a lot of strain on the central nervous system or muscles, which is important because it helps to reduce the risk of injuries.
Promotes Healthy Circadian Rhythms and Helps Sleep Better
If you want to burn more fat, but aren’t ready for HIIT, you can still benefit from Low-Intensity Interval Recovery (LIIR) as part of your fitness routine. Unlike HIIT, which consists of short intervals of activity, LIIR combines long periods of exercise with shorter rests. This type of cardio is a great way to get your heart pumping without feeling like you’re slogging through a marathon. It also promotes a healthy circadian rhythm and helps you sleep better.
When you perform hard intervals, they should feel similar to a jogging effort, with your heart rate coming down much lower than 80% of your max. The rest should be comparable to walking, with your heart rate dropping down to around 40% of your max. While low-intensity cardio doesn’t get as much attention as HIIT, it’s actually quite beneficial for fat loss, health, and overall fitness. It also raises neurotransmitters and BDNF levels, which improve cognitive performance, mood, and learning prowess.
Kuo, C. H., & Harris, M. B. (2016). Abdominal fat reducing outcome of exercise training: fat burning or hydrocarbon source redistribution?. Canadian journal of physiology and pharmacology, 94(7), 695-698.