How much cardio should you do for fat loss?
Is it really necessary to do long duration sessions?
The answer to this question is no!
Long durations of cardio at a low intensity will have you burn fat in the end but because the intensity is low, it won’t be at a fast pace.
But then, how much cardio?
At the end of the day how we lose fat is all decided by how many calories we consume in a day, and the amount of calories we burn overall. This means that when we raise the intensity the total number of calories burnt is increased.
With fast paced, short bursts like HIIT, you are burning more calories than with a low intensity cardio session. Also, the after-burn effects from doing HIIT training demands more recovery time from the body, which then causes you to burn more calories after training, compared with an hour of a steady paced run! The metabolic rate for the following 24 hours is greater after HIIT training cardio.
The other advantage of doing HIIT (high-intensity interval training) is that it is ideal for people with a busy schedule, and it has a positive effect on your insulin sensitivity and blood sugar levels! In fact there have been studies showing that people with type 2 diabetes have improved blood sugar regulation for the following 24 hours after doing just one interval session!
But knowing all this doesn’t mean that you have to rule out steady-pace cardio training altogether, as there are other benefits of adding this type of endurance training to your weekly workout routines as well. With long duration cardio you will recover faster. It is also great for beginners or people who simply don’t have a lot of experience.
Either way, whatever method you go with, you will still burn fat! Mix it up a bit and don’t be afraid of challenging yourself while working out!