Which cardio exercises effectively target body fat? Is a leisurely walk (low intensity) superior to running (high intensity) for fat loss? Both low and high intensity workouts contribute to fat burning, but their effectiveness differs significantly. Understanding your optimal fat-burning zone is crucial.
Initially, studies indicated that intense exercise primarily burns glycogen (stored carbohydrates), while low-intensity exercise burns more fat. This led many to shift towards low-intensity workouts. However, the continued prevalence of excess weight suggests this approach alone isn’t sufficient. While it’s true that low-intensity activities like walking utilize more fat as fuel during the activity itself, high-intensity exercises like running burn significantly more calories overall. This includes a substantial number of fat calories, even if glycogen is also utilized.
Moreover, depleting glycogen stores through high-intensity exercise has a beneficial after-effect. Post-workout, consumed carbohydrates are prioritized for glycogen replenishment, reducing the likelihood of excess carbs being converted and stored as body fat.
Importantly, high-intensity cardio elevates your metabolism for hours post-exercise, leading to continued fat burning long after you’ve finished your workout. This effect is minimal with low-intensity cardio. Cumulatively, high-intensity cardio burns far more calories during and after exercise compared to its low-intensity counterpart.
Incorporate interval training to introduce high-intensity bursts into your cardio routine. For example, alternate between 5 minutes of brisk walking and 5 minutes of jogging. Follow this with a minute of sprinting, then a minute of walking to recover. Repeat the sprint/walk interval for 15 minutes. Performing this routine five days a week will promote healthy and sustainable fat loss.