bodybuilding - which cardio methods melt burn faster

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Home Training Workouts Cardio Cardiovascular

What are the benefits and whichmethods are best when it comes toaerobic training? I will discuss those indetail right here. Included are sample

aerobic activities and guidelines tofollow. Learn more now!

by David Robson

Last updated: Jul 22, 2014

Losing stubborn body fatand getting into one's best possible shape may require at least

someaerobic activity. The range of aerobic methods available and the different ways in

which to engage in cardio are many - enough to cause confusion for those wanting to shed

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KA TIE CHUNG HUAC H U N G - H U A

WHICH CARDIOMETHODS MELTFAT THE FASTEST?

CARDIO

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ENERGY ENHANCEMENT

HEART RATE

HIGH INTENSITY CARDIO

HIGH INTENSITY INTERVALTRAINING (HIIT)

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excess weig t to revea t eir ar -won musc es.

Question is: what are the best methods of aerobic exercise? Is there a perfect way to lose

fat through cardiovascularmeans, and if so, what is it? Aerobic activity by its very nature

requires fat to be used as a primary fuel source, with carbohydrates and protein being used

to a smaller extent. Therefore i t is obvious that in order to lose fat, some degree of aerobic

work will need to be done.

"AEROBIC ACTIVITIES CONSTITUTE ANY FORM OF EXERCISE THAT IS REPETITIVE, LONG, AND HARD

ENOUGH TO CHALLENGE THE HEART AND LUNGS."

However, the type of aerobic work needed for fat lossis a subject open to much debate.

Aerobic activities (typically done at a moderate intensity, although higher intensity aerobics

has been shown burn more calories) constitute any form of exercise that is repetitive, long,

and hard enough to challenge the heartand lungs to use oxygen as a fuel source to sustain

the body over a longer period (15 to 20 minutes or longer).

Aerobic activities can include:

View All

- .INTERVAL TRAINING

MAKING CARDIO FUN
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BURN FAT LIKECRAZY!Traditional cardio can be

boring, unproductive

cardio. Stop walking the

treadmill like a zombie and

try these alternative

workouts that scorch fat

and build strength!

BURN FAT!

rowing

running

walking

cycling

...and variations on these (the commonality these methods share is that they use the body's

largest muscle groups). The aim of this article is to determine the best forms of aerobic

exercise for fat burning, while explaining the reasons why these methods are effective.

HOW IS AEROBIC EXERCISE MOSTEFFECTIVELY USED TO BURN FAT?With aerobic exercise, oxygen, fatsand carbohydrates

combine to produce adenosine triphosphate (ATP), the

basic fuel source for all cells.

However, given that fat is a more efficient fuel source for

aerobic activity - as the body has greater fat stores (which

are more easily mobilised in the presence of oxygen)

compared to carbohydrates and proteins- it will be used

preferentially during aerobic activity, which lasts longer

than the short-burst glycogen-using anaerobic activity.

So, aerobic activity done at a moderate intensity (50-75

percent of Maximal Heart Rate [MHR], or within the

mythological fat burning zone) appears to burn more

actual fat, but does it help with greater fat losses over the

longer term? Some researchers suggest not.

It appears that exercising aerobically at a higher

percentage of MHR (75% or more) burns more in the way

of total calories, which adds up to greater fat total losses.

(Max Heart Rate is easily calculated by subtracting your

age from 220.)

As long as the exercise is performed within the aerobic zone (using oxygen), and does not

become anaerobic in nature (instead drawing from carbohydrates for fuel), the higher the

intensity the better.

1
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If more total caloriesare used, as opposed to a comparatively small amount of fat - as is the

case with low intensity aerobics - these calories are less likely to be stored and fat losses

will be much greater. With higher intensity aerobics, the body ultimately burns a smaller

percentage of fat calories from a much larger number of total calories, so in the end more

fat calories will be used.

This is not to say that low-intensity aerobics are worthless. As explained later, they do have

their place. However, if one is to burn the largest degree of body fat in the shortest amount

of time, higher intensity aerobics seem to be the superior method. Let us turn now to the

benefits of high intensity versus low intensity aerobics.

BENEFITS OF AEROBIC EXERCISEAll forms of aerobic training will provide many similar benefits, while high intensity and low

intensity methods (although both within the so-called fat burning aerobic zone) have

benefits specific to their respective functions.

To determine the exact intensity needed to benefit from a specific aerobic method, first it is

important to determine lower and higher end target heart rates (THR). The low end of thetarget zone is 55% of your MHR. The high end of the target zone is 80% of your MHR. Use

the calculator above to determine these numbers (or just subtract your age from 220, then

multiply the result by .55 and .80, respectively.)

Aerobic exercise (regardless of intensity) will help to:

Strengthen the muscles involved in respiration, to assist lung

function.

Increase the total number of red blood cells in the body, to

enable greater oxygenfacilitation throughout the body.

Strengthen the heart muscle, which will improve resting

heart and pumping efficiency.

Reduce stressand tension, and increase mental well-being.

Increase circulationthroughout all areas of the body.

Increase self-esteem.

Lower-to-moderate intensity aerobic activity (50-75 percent

of MHR) will:

Typically provide less impact on thejoints, making it ideal for

the obeseand/or unfit.
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Burn fat directly (as opposed to total calories) and can be

done for a longer period.

Can be used as active recoveryfrom more intensive training

systems.

Higher intensity aerobic activity (70-85 percent of MHR) will:

Will burn more total calories and more total fat as a result.

Will increase the metabolic rate (during and after training) to

a greater degree than will lower intensity aerobics.

Offer fitness benefits such as improved endurance, strength,

and athletic performance.

Help with the prevention of osteoporosis.

AEROBIC TRAINING METHODS& THEIR ADVANTAGESOnce the appropriate aerobic intensity has been decided upon (depending on one's

training goals), the type of aerobic exercise to be used can be chosen. Some types arenaturally of a higher intensity, while others are lower in intensity; some are suitable for

specific sportinggoals, while others are best for achieving low body fat for physical

definition.

The keys to choosing a good aerobic activity include finding one that is enjoyable and

effective to ensure it is used consistently to good effect.

1 WALKING (BURNS 300-400 CALORIES PER HOUR)

Once thought of as a perfect aerobic exercise for fat burning and overall health, walking isnow considered one of the least effective of the aerobic methods.

Although great for beginnersor those with injuryor who are obese, walking probably is not

the best form of exercise for losing weight and achieving fitness, as it is of a much lower

intensity compared to other methods.

It is thought that the lower the intensity of an activity, the smaller the number of calories

burned per unit of time (it is also thought that 15 minutes of cycling will burn more calories

than a 45 minute walk at moderate pace).
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Furthermore, metabolismwill increase on average for only one-two hours after walking, as

opposed to higher intensity aerobic activity where it can be increased for up to 24 hours or

longer.

Walking can be used for the following purposes:

Assisting with fat burning in the obese (who can't use other methods).

As a low impact activity for the injured.

As a moderate activity for recovery purposes (when higher intensity activities might result inovertraining).

As a build up to a higher intensity method of aerobics.

A good beginner's walking program could be as follows:

Frequency:three times a week.

Intensity:50-70 percent of MHR.

Duration:20-45 minutes per session.

2 RUNNING (BURNS AROUND 600 CALORIES PER HOUR)A higher intensity method compared to walking, running (not sprinting, which is anaerobic)

is an efficient, although high impact way to lose body fat and improve cardiorespiratory

fitness.

The main benefit to running for weight loss purposes is that it is sufficiently high intensity to

burn a greater number of calories, while stimulating the metabolic rate for a longer period

afterward.
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"THE MAIN BENEFIT TO RUNNING FOR WEIGHT LOSS PURPOSES IS THAT IT IS SUFFICIENTLY HIGHINTENSITY TO BURN A GREATER NUMBER OF CALORIES."

For fat burning purposes, the variation on running that could be considered is jogging, as

this method - although higher intensity aerobic - does not cross the anaerobic threshold to

burn carbohydrates as a primary fuel source. Running, as does walking, involves all of the

lower body, only on a much larger scale.

Specifically, it works the hip flexors, hamstrings, quadriceps, and gastrocnemius & soleus

muscles (calves) to provide a great lower body workout. Running also recruits arms,

therefore providing an additional calorie burning effect.

Running can be used for the following purposes:

To train aerobically at a higher intensity, and burn more fat as a result.

To recruit muscle fibersin the legs, which could add definition and enhance muscle shape.

As a sport specific means to improving fitness and athletic performance.

As a means to increasing metabolic rate for up to 24 hours.

Can help to prevent osteoporosis due to its high impact nature.

Beginners running program:


Intensity:65-85 percent of MHR.


3 CYCLING (BURNS AROUND 600 CALORIES PER HOUR)

Cyclinginvolves the same muscles as does running, but has the added advantage of being

lower impact, therefore making it ideal for virtually anyone (with the exclusion of those with
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certain injuries).

It can be done on either a stationary bike (the preferred option for those wanting to

specifically burn body fat, as there might be fewer distractions with this method), or on the

road.

Either of these approaches will suit almost anyone (regardless of cardiovascular goals) as

the resistance can be changed to accommodate preferences in intensity level. Cycling is

also ideal for HIIT (as will be explained later) as the resistance can be changed from lower

to higher in rapid fashion. For bodybuilders, cycling can also carve definition in the frontalquad muscles allowing for greater separation come competitiontime.

Cycling as an aerobic activity can be useful for the following reasons:

As a low impact, high intensity way to strip body fat.


As a way to help carve detail into the quads.

A beginners cycling program:


Intensity:65-85 percent MHR.


4 ROWING

Rowing on a machine provides an excellent total body workout, in addition to being a great

high intensity way to strip body fat. It could be considered the perfect exercise as it works

all the main muscles of the body, is of higher intensity than walking and of lower impact

than running, and burns more calories per hour than any other commonly used aerobic

exercise (around 840 per hour).
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"ROWING ON A MACHINE PROVIDES AN EXCELLENT TOTAL BODY WORKOUT."

Rowing as an aerobic activity can be useful for the following reasons:

Burn a higher number of calories than any of the other common aerobic methods.

A total body workout.

A low impact, high intensity way to keep fit and burn fat.


5 SWIMMING (BURNS AROUND 600 CALORIES PER HOUR)

Like rowing, swimmingprovides a great total body workout, while burning a high number of
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.

(water), and, as a result, there is little risk of injury.

Using the common freestyle stroke will work well for most people, but if at all possible use

a variety of strokes in order to place an emphasis on different muscle groups - this change

in intensity will help to burn more calories.

Swimming is a great aerobic activity for:

Lessening the chance of injury as it is the lowest impact of all the aerobic methods.

Working all the body's main muscle groups.

Improving fitness and athletic performance.

Burning a large number of calories and helping with fat loss.

6 SKIPPING (JUMPING ROPE)

Although a very high impact activity, jumping

rope can provide a great aerobic workout if

done correctly. It can also add definition to the

calves and shoulders, as it works these musclegroups quite vigorously. Probably one of the

harder aerobic methods, correctly jumping rope

involves a tremendous amount of skill, strength,

focusand patience.

Not commonly used as an aerobic method,

jumping rope burns a higher number of calories

per hour than rowing (over 1000) and is best

used for shorter periods, as it might lead to

impact injuries of the lower leg or hip if done

continuously for too long.

Once mastered, jumping rope is an effective

way to:

Burn a high number of calories.

Help to prevent osteoporosis due to its high

impact nature.

Improve a wide range of skill components,

including explosive strength, stamina and
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"JUMPING ROPE IS ONE OF THE

HARDER AEROBIC METHODS."

speed (boxer's jump rope as an integral part of

their training).

7 HIIT

HIIT (High Intensity Interval Training) is one of the newer and more effective ways to burn

body fat. As many have experienced, HIIT provides an intensive aerobic option, which

takes a fraction of the time to complete compared to the more traditional cardio methods.

As the name suggests, HIIT incorporates both high intensity aerobic work with a very high

intensity component to provide a maximal fat burning effect, and an increased metabolic

rate that can last for over 24 hours after training.

Regular aerobic training (although beneficial for fat burning) can place the body into a

steady state in that the same pace is maintained throughout. This means the body has

adjusted itself to the speed it is going and will try to conserve calories. With HIIT, the steady

state problem can be avoided as the intensity is shifted every minute or so.

An example of a HIIT workout is as follows:

Using cycling as an aerobic method, work at a moderate to high intensity pace (75-80

percent of MHR) for two minutes. Quickly change the intensity so that work rate is

increased significantly (over 90 percent of MHR) for 30 seconds to one minute. Repeat this

process for up to 30 minutes. Running, rowing or swimming are also methods that can be

used in a similar context with HIIT.

HIIT is perfect for:

Raising fat burning hormonessuch as epinephrine and norepinephrine.

Suppressing insulinlevels.

Raising the metabolic rate more so than other methods of cardio.

AEROBIC TRAINING GUIDELINESSTART GRADUALLY

As with any from of training, aerobic exercise should be taken slowly during the initial

stages of training, especially if one is overweight or in an otherwise untrained state.

Walking would be a perfect activity for the novice trainee as it is much less demanding than

man of the other methods and is relativel low im act.
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Training too hard too soon might result in injury or burnout. It is also important to start out

gradually at the beginning of a workout (if the activity is of a higher intensity) to warm the

muscles and lubricate the joints for the work ahead.

WORK WITHIN THE TARGET HEART RATE RANGE

Although the concept of a fat burning zone has been discredited, it is still important to stay

within a specified target heart rate rangeto ensure the body is working at its full capacity.

Using the formula given earlier, one could determine the lower and upper limits of thetarget heart rate range and plan the session accordingly.

Try to work at the upper end if possible to gain greater benefits. Working below the target

heart rate range will produce very little effect, while training beyond it could lead to injury.

"TRAINING TOO HARD TOO SOON MIGHT RESULT IN INJURY OR BURNOUT."

DO NOT OVERDO

Cardio should be done safely at all times. Trying to do too much will probably have an

opposite effect to what is tr in to be achieved. Fat burnin and other health benefits will

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occur, so long as the session is no longer than 45 minutes to one hour (this is usually

accepted as the appropriate length of time for one who is in good health).

Going beyond this could lead to a repetitive strain injury (depending on the type of activity

used), and burn a great of muscle, which will ultimately cause the metabolism to slow down,

therefore restricting fat loss. In conjunction with a weight-training program (aerobics and

weight training combined is the best way to achieve total fitness), cardio will need to be

carefully monitored so that overtrainingdoes not occur.

DO ENOUGH TO PRODUCE AN EFFECT (THE SIGNIFICANCE OF INTENSITY, TIME, ANDFREQUENCY)

To get the most from any aerobic training program, it is best to plan the intensity, time, and

duration to ensure a sufficient training effect. These variables will change depending on

what stage one is at and the specific goals they have.

For a general fitness aerobic program (for a moderately well conditioned trainee) working

on a cycle, intensity would be between 70 and 85 percent of MHR, time would be between

45 minutes and one hour and frequency would be four times a week. For a less-advanced

trainee, less would be required.

DRINK WATER BEFORE, DURING, AND AFTER TRAINING

Given aerobic training causes a great deal of fluid to be lost through sweat and body heat,

it is important to drink waterbefore, during (depending on the duration of training) and after

exercising. Training aerobically without sufficient water intake (especially in the heat) may

lead to dehydration and a reduction in performance so keep hydrated at all times.

CONCLUSIONTo get into great shape, it is generally accepted that some aerobic training will be needed.

However the type of training and the methods used will differ from person to person, and to

achieve superior results it is important to select an activity that will work to ones best

advantage.

It is hoped this article will have made clear the benefits aerobic training holds and the

methods available.

REFERENCES

1. Carerra, M & Vani, N. (2006). "The Best Exercise for Weight Loss."

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RECOMMENDED FOR YOU

OVER 40 AMATEUR OF THE WEEK: ''GYM'' STANDSFOR GET YOURSELF MOVINGGina's outlook on life and fitness keep her built and

happy. See how this sizzling bodybuilder gets stage-ready

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ABOUT THE AUTHOR

David RobsonAs an active mar tial ar tist, b odybuilder and accredit ed

personal trainer, David employs the latest cutting edge

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View All Articles By This

Author

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