Fat Burn Vs Cardio
How effective are HIIT Exercises For Fat Burning?
High intensity interval training (HIIT) is a short training session duration that can vary from 15-30 minutes. HIIT is mainly used to burn fat. Most sessions of HIIT have a 2:1 ratio in terms of time. That means, eg, 1 minute and 30 seconds of the race race. A HIIT session involves a warming period, several short, maximum intensity efforts separated by intervals of moderate recovery, and a cooldown period. But it really is cardio HIIT more effective than steady state?
During the work interval, you really push yourself outside your target heart rate zone, which is the moment you start to lose your breath. So you reduce the intensity so that you can recover the oxygen debt in time to do other work interval.
Studies by Tabata, Tremblay and others have shown that this method be more effective in burning fat and maintaining or building, muscle mass than the high volume, lower intensity aerobic work-outs. According to a study by King, HIIT increases the resting metabolic rate (RMR) for 24 hours due to oxygen consumption in excess post-exercise (EPOC), and can improve maximal oxygen uptake (VO2 max) more effectively than doing only traditional, long aerobic workouts.
EPOC after exercise moderate (75-80%) will be for about 0.25 kcal / min or 15 kcal / hour. An extra 75 calories is definitely not much, but at the end of the day all the calories add up. But in a year would mean an additional 2.4 kg fat loss.
But the most important factor, while losing fat is how many calories you burn daily. Calories in versus calories out. If you keep a workout of high intensity steady state for a long time, you're likely to burn more calories than a workout HIIT soon. HITT A workout is only 15-30 minutes long. And your body starts to burn fat as fuel only 25-30 minutes. So if you just make a brief 20 minutes later you HITT training uses carbohydrates as fuel and is not as effective. If you're just a beginner, then HIIT workouts can be very difficult to do. The best method would be a combination of equilibrium state and HIIT. What matters is how many calories you burn, not how to do it.
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