How to combine types of Cardio for Fat loss
Many people have often wondered which type of cardiovascular training is the best for fat loss. Is it steady state cardio or high intensity interval training?
My belief is that it is not one or the other, but a smart combination of each. Both types of training have a very important role in a fitness program. I will explain how to combine both types of cardio for fat loss.
Types of Cardio
Steady state cardio – moderate to long duration of continuously low to moderate aerobic exercise. Can be walking, running, biking, etc. Any type of continuous movement that can be performed for an extended period of time.
HIIT (high intensity interval training) – short bouts of intense exercise, followed by longer rest periods at a lower intensity.
What You Should Know About HIIT
High intensity interval training is much more effective at burning fat and calories overall, but is very stressful on the body. Multiple high intensity workouts without proper recovery can lead to too much metabolic stress which will actually inhibit the body’s ability to burn fat.
When Should I Perform Steady-state Cardio?
Steady-state cardio, which improves aerobic endurance and the body’s ability to move oxygen through the bloodstream to the working muscles, can be a great way to simultaneously aid in fat loss and recover from high stress workouts. This form of training should be used when the body needs to recuperate from a previous high intensity workout like a heavy lifting day in the gym or intense metabolic conditioning workout.
How to use both types of cardio for fat loss
If an individual is looking to optimally burn fat, the best way is a combination of strength and conditioning. An average person can handle 3-4 high intensity workouts in a week.
Example: Weekly
2 strength workouts (resistance training)
2 HIIT workouts
1-2 steady state cardio workouts
How to Schedule Your Cardio
Monday – HIIT (:30/:60 for 10 rounds)
Tuesday – Resistance Training (Upper body)
Wednesday – Steady State Cardio (30 min)
Thursday – Resistance Training (Lower body)
Friday – HIIT (:60/:120
Saturday – Steady state cardio (45-60 min)
Sunday – Rest
This breakdown (depending on the person and their goals) is just one way workouts can be varied so that an individual may recover to receive the full benefit of each type of training.
Final Thought
If you are currently only doing HIIT or steady state cardio exclusively, I recommend supplementing the other into your fitness regimen to maximize fat loss. Performing only steady state cardio will not evoke as much of a metabolic disturbance as HIIT therefore hindering potential fat loss. On the other hand, performing only HIIT will cause too much stress on the body and will prevent optimal fat loss as the body will release stress hormones in an attempt to recover.
HIIT training is intense and you should feel fatigued after completion. Remember to perform this style of training on the days that you feel strong, motivated, fresh. Steady state cardio is best performed on days when energy levels are not at max or if you are recovering from a tough strength day.
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About the Author
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Will Bennett
I am a personal trainer because I believe everyone should be their best self. Every individual has the ability to achieve this, but many need someone who can unlock their potential. I take pride in my ability to help clients push themselves to places they have never been before and achieve their every goal. Running a 5k, losing 10 lbs, completing a marathon or Spartan Beast, no matter the challenge, every individual possesses the inner strength to complete their goal.
“To give anything less than your best is to sacrifice the gift.”
-Steve Prefontaine[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
