Bodybuilding - Which Cardio Methods Melt Burn Faster

13/01/2015
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Home Training Workouts Cardio Cardiovascular
WHICH CARDIO
METHODS MELT
FAT THE FASTEST?
KATIE CHUNG HUA
CHUNG-HUA
CARDIO
CARDIOVASCULAR
CircuitTraining
ENERGY ENHANCEMENT
HEART RATE
HIGH INTENSITY CARDIO
HIGH INTENSITY INTERVAL
TRAINING (HIIT)
http://www.bodybuilding.com/fun/drobson178.htm
COMMUNITY ACTIVITY
What are the benefits and which
methods are best when it comes to
aerobic training? I will discuss those in
detail right here. Included are sample
aerobic activities and guidelines to
follow. Learn more now!
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byDavidRobson
Lastupdated: Jul22,2014
Losing stubborn body fat and getting into one's best possible shape may require at least
some aerobic 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
excess weight to reveal their hard-won muscles.
DNoble80tracked
theworkout:LBC
Week1&2Day2.
josueabenavidesis
takingGold
Standard100%
Wheyaspartofhis
supplements.
rfultz14trackedthe
workout:Dymatize
ProjectMass:Cycle
2,Microcycle4,Day
58PushStrength.
1/16
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INTERVAL TRAINING
MAKING CARDIO FUN
excess weight to reveal their hard-won muscles.

Question is: what are the best methods of aerobic exercise? Is there a perfect way to lose
fat through cardiovascular means, 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 it is obvious that in order to lose fat, some degree of aerobic
work will need to be done.
58PushStrength.
ViewAll
"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 loss is 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 heart and 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:
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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 MOST

EFFECTIVELY USED TO BURN FAT?
With aerobic exercise, oxygen, fats and 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.1
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.)
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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.
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If more total calories are 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 EXERCISE

All 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 the
target 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 oxygen facilitation throughout the body.
Strengthen the heart muscle, which will improve resting
heart and pumping efficiency.
Reduce stress and tension, and increase mental well-being.
Increase circulation throughout 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 the joints, making it ideal for
the obese and/or unfit.
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the obese and/or unfit.
Burn fat directly (as opposed to total calories) and can be

done for a longer period.
Can be used as active recovery from 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 ADVANTAGES
Once 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 are
naturally of a higher intensity, while others are lower in intensity; some are suitable for
specific sporting goals, 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 is
now considered one of the least effective of the aerobic methods.
Although great for beginners or those with injury or 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, metabolism will 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 in
overtraining).
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 HIGH
INTENSITY 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 fibers in 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)
Cycling involves 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
certain injuries).
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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 frontal
quad muscles allowing for greater separation come competition time.
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, swimming provides a great total body workout, while burning a high number of
calories. It is also very low impact as the body is working in a weightless environment
9/16
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calories. It is also very low impact as the body is working in a weightless environment
(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 muscle
groups quite vigorously. Probably one of the
harder aerobic methods, correctly jumping rope
involves a tremendous amount of skill, strength,
focus and 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
10/16
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speed (boxer's jump rope as an integral part of

their training).
"JUMPING ROPE IS ONE OF THE

HARDER AEROBIC METHODS."
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 hormones such as epinephrine and norepinephrine.
Suppressing insulin levels.
Raising the metabolic rate more so than other methods of cardio.
AEROBIC TRAINING GUIDELINES

START 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
many of the other methods, and is relatively low impact.
11/16
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many of the other methods, and is relatively low impact.
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 range to ensure the body is working at its full capacity.
Using the formula given earlier, one could determine the lower and upper limits of the
target 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 trying to be achieved. Fat burning and other health benefits will
12/16
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opposite effect to what is trying to be achieved. Fat burning and other health benefits will
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 overtraining does not occur.
DO ENOUGH TO PRODUCE AN EFFECT (THE SIGNIFICANCE OF INTENSITY, TIME, AND

FREQUENCY)
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 water before, 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.
CONCLUSION
To 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
SHARE
1. Carerra, M & Vani, N. (2006). "The Best Exercise for Weight Loss."
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13/01/2015

ARTICLES & VIDEOS

Home Training Workouts Cardio Cardiovascular

excess weight to reveal their hard-won muscles.

HOW IS AEROBIC EXERCISE MOST

BURN FAT LIKE

BENEFITS OF AEROBIC EXERCISE

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

the obese and/or unfit.

Burn fat directly (as opposed to total calories) and can be

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

AEROBIC TRAINING METHODS

1 WALKING (BURNS 300-400 CALORIES PER HOUR)

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

2 RUNNING (BURNS AROUND 600 CALORIES PER HOUR)

Beginners running program:

3 CYCLING (BURNS AROUND 600 CALORIES PER HOUR)

A beginners cycling program:

"ROWING ON A MACHINE PROVIDES AN EXCELLENT TOTAL BODY WORKOUT."

5 SWIMMING (BURNS AROUND 600 CALORIES PER HOUR)

6 SKIPPING (JUMPING ROPE)

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

"JUMPING ROPE IS ONE OF THE

AEROBIC TRAINING GUIDELINES

many of the other methods, and is relatively low impact.

WORK WITHIN THE TARGET HEART RATE RANGE

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

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

DRINK WATER BEFORE, DURING, AND AFTER TRAINING

RECOMMENDED FOR YOU

STRENGTH IN NUMBERS: 10 RIPPED CITIES

8 WORKOUTS FROM BODYSPACE'S BEST

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