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Burning fat is difficult, but simple; high intensity exercise is better for shedding unwanted fat. High intensity exercise usually involves intervals, but can be as simple as raising inclination on the treadmill or speeding up.
Spending an hour or an hour and a half at the gym solely on the treadmill with low intensity is not the way to go for changing that spare tire and losing fat. Spending an hour at the gym may drench the person in sweat, but it is not maximizing the fat burning process.
Another benefit of the higher intensity is that it burns more fat in less time. A person who uses higher intensity or HIIT (high-intensity interval training) cardio (cardiovascular activity), may see that their workout times will go down from one hour to anywhere from 10 minutes to 40 minutes.
Admittedly if someone is trying to lose a few pounds of fat, low intensity cardio will do the trick. However, higher intensity or HIIT cardio will make it so that more fat will be lost.
Yes some exercise is better than no exercise, but when making an effort to ramp things up a bit to burn more fat, HIIT or high intensity cardio exercise may be the way to go. The catch is that the cardio exercise session has to be intense.
An item that is needed for the first option is a timer (usually on the machine). Here are two ways it is done, pick a cardio machine such as an elliptical, indoor bike, rowing machine, or even the track. Set the resistance to a more difficult setting but that can still be moved easily.
Look at the timer and do the movement for 45 seconds and then do the movement much faster for 15 seconds. When the timer reaches one minute, repeat the low intensity cardio for 45 seconds followed by higher intensity for 15 seconds. When on a track just sprint for 15 seconds and walk or jog for 45 seconds. Complete at least 10 minutes or ten rounds, to maximize fat loss, do 20 minutes.
Another option is to simply perform a higher intensity exercise such as a higher incline or higher resistance on any of the cardio equipment that applies. This option is easy and simple according to Robert Ross an exercise physiologist at the Queen’s University in Canada, he said “It was very doable.”
In addition to the weight loss, the intense exercises are said to regulate blood sugar better than low intensity cardio because of the muscle’s absorption of sugar from the blood. People usually do not pay attention to blood sugar unless they are diabetic or pre-diabetic, but blood sugar to do with more than just body fat according to Dr. Timothy Church, professor of preventative medicine at the Pennington Biomedical Research Center in Louisiana.
A majority of the research conducted on exercise had little to do with intensity. In a recent six month study, participants were assigned to three different groups; one with low intensity for 30 minutes, the second with low intensity for 60 minutes, and the third with higher intensity but for 40 minutes. The second and third groups burned the same amount of calories but the third group burned the calories in less time. The same amount of fat was lost in the second and third groups but the third group had better blood sugar levels.
What is intense for an inexperienced person is usually not intense for someone who is an athlete. Intensity is based on the heart rate of an individual or just how he or she feels; fat burning is maximized with high intensity and when it is not easy to complete the exercise.
By Jacob Dowd
Photo by Gary Paulson – Flickr License