A topic that will forever change, due to research. The best form of cardio for fat loss is subjective and can vary depending on individual preferences, fitness level, and physical condition. However, certain types of cardio tend to be more effective for fat loss based on scientific research. Here are some popular forms of cardio along with references supporting their effectiveness for fat loss:
High-Intensity Interval Training (HIIT):
HIIT involves short bursts of intense exercise followed by brief recovery periods. It has been shown to be highly effective for fat loss and improving cardiovascular health.
Reference: Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011.
Steady-State Cardio (SSC):
Steady-state cardio involves maintaining a constant moderate intensity for an extended duration, such as jogging or cycling.
While it may not burn calories as quickly as HIIT, it can still be effective for fat loss, especially for beginners or those with joint issues.
Reference: Hunter, G. R., Byrne, N. M., Sirikul, B., Fernández, J. R., Zuckerman, P. A., Darnell, B. E., & Gower, B. A. (2008). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity, 16(5), 1045-1051.
Circuit Training:
Circuit training involves performing a series of exercises targeting different muscle groups with minimal rest in between. It can elevate heart rate and calorie burn while also building muscle.
Reference: Murphy, M. H., & Hardman, A. E. (1998). Training effects of short bouts of stair climbing on cardiorespiratory fitness, blood lipids, and homocysteine in sedentary young women. British Journal of Sports Medicine, 32(1), 17-21.
Metabolic Resistance Training (MRT):
MRT combines resistance training with high-intensity cardio intervals. It can enhance both muscle mass and fat loss.
Reference: Schuenke, M. D., Mikat, R. P., & McBride, J. M. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European Journal of Applied Physiology, 86(5), 411-417.
Tabata Training:
Tabata training consists of 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for a total of 4 minutes. It has been shown to significantly increase both aerobic and anaerobic capacity.
Reference: Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996).
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and Science in Sports and Exercise, 28(10), 1327-1330.
Remember, while these forms of cardio are effective for fat loss, combining them with a balanced diet and strength training will yield the best results. Always consult with a fitness professional before starting a new exercise regimen, especially if you have any underlying health conditions.
Taken from the article The best cardio for fat loss
Written By: Peter Fitschen, November 13, 2015. Updated: June 13, 2020
Should I Do Cardio in the Morning on an Empty Stomach?
Many individuals perform cardio in the morning on an empty stomach because they believe it will result in more fat loss. Turns out this isn’t supported by research, just anecdotal evidence.
Studies examining what is burned during fasted vs. fed-state cardio have shown that there are no differences in the amount of calories burned, but a higher percentage of fat is burned during fasted cardio.5,6 How hard should I be working during my cardio sessions?
It is common to see individuals doing lower intensity cardio to keep their heart rate in the “fat burning zone.” While it is true that a higher percentage of fat is burned during low-intensity cardio, there is no difference in the amount of fat burned over a 24hr period between cardio done in the “fat burning zone” and those training at a higher intensity.1,2 Additional fat loss does not occur with low-intensity cardio in the “fat burning zone.”
In addition, a recent meta-analysis on cardio found that lower intensity cardio negatively affected muscle size and strength gains more than higher intensity cardio.1 Based upon these results, it appears the optimal approach for fat loss is high-intensity cardio.
However, it should be noted that high intensity cardio can be more difficult to recover from, comes with a higher risk of injury, and may impact performance while lifting weights if the amount performed exceeds recovery ability. In addition, those with joint issues may want to limit high-intensity cardio to reduce impact.
As such, it may be best to perform high-intensity cardio if possible. But if doing so interferes with lifting performance and recovery, lower-intensity forms of cardio should also be incorporated.
While the information provided in this article is generally applicable to women over 40 as well. However, there are a few considerations to take into consideration:
Joint Health: As individuals age, they may be more prone to joint issues. Therefore, low-impact forms of cardio such as cycling, swimming, or using elliptical machines may be more suitable and less stressful on the joints.
Hormonal Changes: Women over 40 may experience hormonal changes, particularly during perimenopause and menopause, which can affect metabolism and body composition. Regular exercise, including cardio, can help mitigate some of these effects.
Muscle Mass Preservation: Resistance training, including circuit training and metabolic resistance training, becomes increasingly important as individuals age to preserve muscle mass, bone density, and metabolism.
Recovery: Recovery becomes more crucial with age. Older adults may require more time between workouts to allow for adequate recovery. Listening to one's body and incorporating rest days into the exercise routine is essential.
Consultation with Healthcare Professionals: Before beginning any new exercise program, especially for women over 40 or individuals with pre-existing health conditions, it's advisable to consult with a healthcare professional or a fitness expert to ensure safety and suitability.
In closing:
- There is no “best” cardio protocol for fat loss. Find something you enjoy doing and incorporate variety to keep things fun.
- Aim to do the least amount of cardio while still seeing appropriate rates of fat loss.
- Perform high-intensity cardio if you can. If you are not able and/or doing so interferes with recovery from lifting weights, do lower-intensity cardio.
- Perform cardio on an empty stomach or after a meal based on preference. If performing fasted cardio, it may be beneficial to have a protein shake or meal after your cardio sessions.
- While the types of cardio mentioned earlier can be effective for women over 40, it's important to consider individual health status, fitness level, and goals. Modifications and adjustments may be necessary to accommodate the specific needs of this demographic.
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- Melanson, E.L., et al., Effect of exercise intensity on 24-h energy expenditure and nutrient oxidation. J Appl Physiol (1985), 2002. 92(3): p. 1045-52.
- Saris, W.H. and P. Schrauwen, Substrate oxidation differences between high- and low-intensity exercise are compensated over 24 hours in obese men. Int J Obes Relat Metab Disord, 2004. 28(6): p. 759-65.
- Deighton, K., J.C. Zahra, and D.J. Stensel, Appetite, energy intake and resting metabolic responses to 60 min treadmill running performed in a fasted versus a postprandial state. Appetite, 2012. 58(3): p. 946-54.
- Paoli, A., et al., Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. Int J Sport Nutr Exerc Metab, 2011. 21(1): p. 48-54.
