When it comes to cardio workout, there are two opinions: those who love cardio training and those who hate it.
Regardless of which group you belong to, at some point you definitely have wondered which is the best type of cardio workout for weight loss and fat burning and how many minutes should you book a week to reach the desired results.
There are two types of cardio workout:
1. Low intensity, long-duration training
In general, this type of cardio is performed at low intensity for 60 minutes or more and is based on the principle that it burns fat directly, unlike other types of cardio workouts, which use first the deposits of glycogen. The lower the intensity, the more used energy comes from the oxidation of fat. The only problem of this type of training is that it leads to the breakage of the muscle tissue for energy, and in this case you should turn to a moderate pace and reduce the time spent on the treadmill.
It seems that moderate intensity brings the best results when it comes to fat oxidation. At this intensity, not only will you burn the most fat, but you will be able to continue training for a longer period of time.
So, if you want to keep your muscle mass and burn fat, low intensity cardio workout at an average length is your best choice.
2. High intensity, short-duration training
The most effective cardio for weight loss is considered high-intensity or HIIT cardio. Many people are reluctant by this type of workout due to belief that the used energy is resulted from the use of glycogen from muscle, not fat oxidation.
This is very true, but equally true is that burning fat is a result of a process called lipolysis, meaning fat decomposition in fatty acids and glycerin during the digestion process. Lipolysis occurs when energy consumption is higher than your caloric intake. The most important thing in high-intensity cardio workout is that it can create this deficit in a very short time.
The problem of this type of cardio is that, once practiced for a while, it becomes counterproductive. Perform it maximum 2-3 times a week.
After all, what cardio workout for weight loss should you choose?
The answer is simple: both. Opt for high intensity workout (short duration) 2-3 times a week to speed up metabolism and low- or medium-intensity cardio workout for burning fat.