There are many ways you can skin a cat and just as many ways to exercise to lose weight. We recommend the latter more than the former. All those exercise methods create a calorie surplus when you consume fewer calories than you burn.
Rachael Penrose is a personal trainer and interactive home fitness mirror VAHA. She can help you learn how cardio exercise can help you lose fat.
Which type of cardio is most effective for losing fat?
Burning fat is about calories in and calories out. Many people prefer HIIT [high-intensity interval training] as it increases your heart rate significantly more than a longer, lower-intensity workout. It’s possible to get more from a shorter period, which is what most people are looking for these days.
Is it better for your heart rate to be high?
Your heart rate will increase more quickly if you do a HIIT workout. Your max heart rate should be 70% or more. It will take longer to burn the same calories if your heart rate is between 50% and 65%.
Do you think steady cardio at a lower heartbeat rate is a benefit?
Because you can’t keep your heart rate higher for a longer time, you’ll be able to last longer.
HIIT is the best way to burn fat because it gets the job done faster than other methods. Most people don’t have the time or desire to spend more than an hour at the gym. If you have the time but don’t feel like you can do intense training, you can reduce the intensity and increase the time. You still lose the same calories, but it balances out.
Is there any HIIT you can do?
You can use your body weight or free weights. It’s all about stopping and starting. This means that you can go for 45 seconds, take 15 seconds off, or 20 seconds, and take 10 seconds off. It’s about working hard, taking a break, then getting back to work.
Is it possible to do HIIT?
Anyone can do HIIT. A low-impact HIIT workout is a good choice for beginners. This will not put too much strain on your joints and allows you to start with lighter weights. A trainer or a class is a good idea. They can help you with your technique and give you advice. You can also get help setting the right intensity. It’s not a good idea to push yourself too hard and then give up.
How often should you train
It all depends on who you are. For a complete beginner, I recommend three workouts per week. However, if you are active and want to try a new exercise, you might need four to five workouts per week.
You can change the emphasis of your HIIT workouts so that they are more strength-based than cardio-based. It’s also possible to mix and match different styles. You can have somebody weight, such as jump lunges and squats. However, the same high-impact jumping moves five days per week is too much on your muscles. Try weighted squats and chest presses, or bicycles curls. Just go slower.
What length should your workout be?
It can take anywhere from 30 minutes to an hour. Many people think that 30 to 45 minutes is the best time to push yourself. You will notice a slowing down in your progress once you have gone past an hour.
Is a heart rate monitor helpful if you want to lose fat using HIIT?
It is important not to judge yourself against others but to understand yourself and what it takes to get there.
What is the most important thing about your diet for fat loss?
Bad diets are impossible to overcome. It’s not calories that counts when you want to lose weight. While exercise can help you burn calories, putting junk food and high-calorie foods into your body will make it more difficult to eat enough calories. A healthier diet allows you to eat more. A packet of crisps has more calories than a bag of cucumbers and hummus.