This is mostly due to an increase in EPOC (excess-post exercise oxygen consumption) where the body is forced to burn additional calories for several hours after the session is over due to the oxygen deficit created by the higher intensity level. And this is where low intensity cardio comes into play, and why it is not “useless” or a waste of time like many would have you believe.
Any activity where you’re moving your body at a reasonable pace for a reasonable length of time is going to burn calories and help you lose fat, and low intensity cardio is a simple way for you to burn through additional calories while placing your body under a minimal amount of total stress.
Or let’s say you were performing heavy squats and deadlifts a couple times a week and you found your legs getting quite sore and fatigued on your off days. Remember, when it comes to proper fat burning and muscle building training, issues like this are rarely black and white.
Low intensity cardio may not burn quite as many calories as high intensity cardio does, but it is still effective nonetheless and has its own unique advantages that high intensity cardio does not offer.
Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005.
Interval cardio is 4-6 challenges that are 60-90 second bursts of exercise with rest periods in between. Low Intensity Long Durational Cardio: (aerobic - needing oxygen to supply energy) (heart rate is between 50-65 % of your maximum) aka jogging for 60-90 minutes. Interval Cardio: (anaerobic, not needing oxygen to supply energy) (heart rate is between 90-100% of your maximum) - Four to six challenges that are 60-90 second bursts of exercise with rest periods in between. When you do this type of cardio work, your body gets the majority of energy it needs from glucose (blood sugar) and from glycogen stored in the muscles & liver, and from ATP and creatine. Glucose (Glc), a monosaccharide (or simple sugar), is an important carbohydrate in biology. Glycogen is a polysaccharide of glucose (Glc) which functions as the secondary short term energy storage in animal cells. The common myth that jogging is better for fat loss, fitness, & health is a strong one that is wrong.
Incorporating more interval cardio into my routine has not only allowed me to get leaner keeping all my hard earned muscle, but it also allows me more time for my family and friends. You see the instant that you are done with low intensity jogging, your body is done burning calories.
Another big advantage that you get with interval cardio that most do not know about is that it changes the way your body stores your calories in the future: and in a very good way. But when you do intense intervals, your body says, "It's a good thing I had that glycogen in the muscles for that interval cardio". Consistent pounding of the body from traditional forms of cardio lead to severe injuries in your back, knees, ankles & everywhere in between. Most marathoners go into a starvation mode; the body becomes catabolic, and burns muscle for fuel.
One main point that needs to be made in the very beginning is that there is a big difference between "losing weight" and "losing fat" while maintaining lean muscle (or even gaining muscle). You see, the point I am trying to make with the "cutting off the arm" thing, is that when you focus on losing "scale weight" with today's "I want it yesterday" attitude you focus on the wrong thing.
When you focus on losing as much scale weight as possible in the shortest amount of time, you almost always lose things you need to be strong healthy, & energetic. But in my 7 years of being a full time fitness professional, I have never met a person who was running marathons because of the love for it. What would happen to your biceps muscle if you curled a 5 pound weight, 1,000 repetitions, for 5 sets every day?
The reason why a sprinter has a big barrel chest is because his lungs are very big, because he sprints (short burst of interval cardio). Darin Steen is a Trainer & WNBF professional bodybuilder and will be sharing his wealth of knowledge to help as many people as possible get fit. Whata€™s the difference between fat burning and high intensity cardio and is one better than the other?Fat Burning Cardio is exercise performed at a low intensity for a longer duration, such as walking, a slow jog or riding a bike at an easy pace.
Knock Out Crime InitiativeSupport Community Sports, Mentoring, Tutoring and Shakespeare as Tools for Change. Proven to reduce crime and improve performance in school, the Knock Out Crime Initiative is a great social investment. Cardiovascular exercise can be high-intensity, but for warming up prior to Boxercise, it is low-intensity.
Low-intensity simply means that your heartbeat while exercising is between 60-80% of your maximum. If you are 40, your maximum heart rate is 180, and a low-intensity exercise should keep your heartbeat between 108-144 per minute. It is almost impossible for me to recommend an exact cardio routine unless I know the diet someone is following.
If you experience a 2 pound weight gain overnight, it is a good indicator that your body is carbed up.
I typically tell people to avoid Marathon Cardio: which is an intense version of cardio for prolonged periods of time. This type of cardio should be used on a limited basis to get the body back to where it needs to be.


The main thing to remember is that if you are dieting hard, you need to be careful that the cardio sessions are brief and focused (this diet and workout combo is the fastest way to lose weight). Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it. After 8 years and 25+ million visitors, I've decided to start from scratch and shut down this site. Should you completely eliminate those moderate pace sessions and replace them all with high intensity interval cardio workouts instead? You don’t want to cut your dietary calorie intake any lower than it is, but you need to create a larger deficit to stimulate further fat loss. Low intensity cardio would be useful here to help you burn additional calories without impeding your leg recovery.
To say that one single method is absolutely superior and should be used at the exclusion of all others is usually not accurate.
Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives.
I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible. When you do this type of cardio work, your body gets the majority of energy it needs from fat. It is made primarily by the liver and the muscles, but can also be made by the brain and stomach. But, do an intense set of intervals, and your body burns calories for the 2-4 hours after the workout.
When you do low intensity jogging type cardio, your body says, "It's a good thing I had that fat there to supply energy for that work out". So when it breaks down your future meals, it stores more of the carbs as glycogen in the muscles and the liver in preparation for the future "Interval Cardio" sessions. The more muscle and the bigger your glycogen gas tanks are, the more calories you will burn while you are just sitting or sleeping. A ground breaking study of long-distance runners showed that after a workout, the condition of the blood levels got worse. No one has perfect symmetry with their bones, tendons, ligaments, flexibility, range of motion, strength, etc. Best case scenario is a cardio hound that starts out like a pear shape, ends up a smaller pair shape.
I am sure it is because we have lost the art of delayed gratification, and working hard and being patient. Things like muscle, anabolic hormones like growth hormone, testosterone, water in the muscle, glucose & glycogen (the fuel your body uses to function) and the list goes on and on. Your starvation hormone "leptin" starts to plummet, sending a message to your body that is not good. They were running them with the hopes of losing fat off their waistline & to improve their health. But even in those instances, I believe power-walking is better because it puts more of the stress in the muscles than in the joints, ligaments, & tendons. Your heart grows more stroke volume (how much blood it pumps out each stroke) by training it with interval cardio. Albeit, designed slightly different with more red (slow twitch fibers) for obvious reasons. Look at a marathon runner, his chest is small and concave because his lungs are much smaller.
For Pete's sake, the very first marathon runner, Pheidippides (a messenger) fell dead running from Marathon to Athens in 490 B.C.
The information on this site is intended for general informational and educational purposes only and is not a substitute for professional medical or nutritional advice or treatment. Even though it may not seem like ‘hard work’ there are good reasons to do warm-ups and even whole workouts of low-intensity cardiovascular exercises.
So, in the above example, you would need to maintain a heart rate between 120-160 per minute.
Most any sport can be done in low-intensity—biking, football, skating, Boxercise, swimming and jogging are just a few examples. Feel free to use this content – please mention us (preferably with a link) so we can get the word out to as many people as possible.
Yes, we can definitely post more detailed information in future posts and plan to do so, thanks for your suggestion. What happens when the muscles are pumped is that it can temporarily minimize the appearance of body fat. If your diet is loose you will want to incorporate longer cardio sessions to get your body to the right condition.
The real fat loss results will happen when you combine intense HIIT and Intervals in a slightly carb-depleted state.
Although for more practical reasons, I kickbox and it never feels good to spar with that “heavy” feeling your body gets with carbs!


I do it 6 days a week for 10 min and either follow it up with my 1 hour of weights or 40-45 min of steady state cardio. How to Tell if a Supplement is Worth Taking.Dramatically Increase Flexibility and Mobility With This 6 Minute WarmupHow Many Carbs Per Day to Lose Body Fat? In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals. Glucose is one of the main products of photosynthesis and starts cellular respiration in both prokaryotes and eukaryotes.
So the total amount of calories burned from intense intervals far exceeds that of jogging type cardio. So it makes sure that it has plenty of fat there in preparation for the next "slow go cardio" session. They also found that prolonged running disrupted the balance of blood thinners and thickeners, elevating other factors including clotting levels - both signs of heart problems. When you repetitiously do the same thing (jogging stride) over and over again, the pounding of the pavement puts stress in bad places.
I could go on and on about how difficult it is going to be for anyone and everyone to "push through" by focusing on quick fix mentality of "losing weight" versus "losing fat".
In most instances power walking elevates the heart rate higher than jogging; since one uses more muscles with a power walk stride than a jogging stride. Al Sears from Florida is a good source of information on this topic for you analytical types (highly intelligent folks who have to figure everything out). He is one of the frontiers in realizing & studying the benefits of interval cardio systems. An example would be using a treadmill starting at a comfortable speed walk for 2 minutes to warm up, then starting intervals such as 1 - 2 minutes of high intensity (running at 75-85% of Max HR) followed by a recovery period of 2 minutes (light jog to bring heart rate back down). I’ve bookmarked your blog just now and I’ll be back to read more in the future my friend! When the body is storing a limited amount of carbs in the muscles, it tends to access stored body fat for energy.
If you look slightly puffier than normal, or your muscles look bigger than normal…you are probably too carbed up to get the best fat burning effect from your workouts. A lot of guys love going to the gym because for that 1-2 hour period of time, they can look much better than normal. That being said, this is a good way to burn carbs and get back to the best condition to burn body fat. From that point on you would stick to HIIT or bodyweight circuits followed by a short duration of low-to-moderate intensity steady state cardio. In this style, is the small amount of carbs referring to complex carbs (breads, pasta) alone, or complex carbs and fruits? Personally I have been trying a combination of HIIT, Crossfit and Weight Training to attain a 9% bodyfat percentage. Tear down muscles by weight lifting, and in the 1-2 days after, the body repairs the tiny micro tears back so they are a little bigger & stronger.
Look at the difference between the physiques of an elite marathon runner and a elite sprinter.
For aging gracefully and living strong and long, the last thing we want is a smaller heart and lungs.
But for me, common sense tells me that there is a massive difference between the physique of a marathon runner and a sprinter.
The irony is that although they look better than normal while lifting, they are less likely to burn fat during their workout…so this condition will make them look worse when they are away from the gym (when it really matters). So instead of waiting for 2-3 days of clean eating to get back to a slightly carb depleted state, you can get there within 12-24 hours. In fact, holding on to your lung volume as you age is one of the most important things that you can do to age gracefully. If youa€™re wanting to burn fat and youa€™re new to the whole exercising concept, this would be a good place to start. This is your best bet, combining a high total calorie burn with optimal fat burning.How do you calculate your Max Heart Rate and Target Heart Rate zones?Most gyms will display a chart for figuring this out.
The catch is that you have to perform the exercise for a longer duration to burn the same number of calories burned during a high intensity workout of a lesser duration. The key is to get your heart rate up into the high cardio zone which is 75-85% of your Max HR. Since youa€™re working at a higher intensity level, it will take less time to burn the same number of calories as it would if you were performing a fat burning routine instead.So youa€™re thinking fat burning routines will help you burn more fat as fuel because 50% of the calories will come from fat. Well, if you look at the duration and total number of calories burned and factor in the percentage of calories burned as fat during a high intensity cardio routine (40%), you will see that the high intensity routine will bring you better results over time. So ita€™s a shorter workout to burn more calories, but ita€™s a higher intensity that some individuals may not want to sustain for 20 minutes.



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