If you've been doing cardiovascular training to burn fat, you may have heard various theories regarding the best fat-burning techniques, such as doing cardio at low intensity instead of at high intensity or doing cardio on an empty stomach.
Different fitness professionals have different beliefs, and all the conflicting information out there can lead to misconceptions. Thus, I will attempt to provide some solutions for common mistakes and presumptions about cardio and fat burning.
While none of these theories are set in stone, you will come away with a clearer understanding of how different types of cardiovascular training affect fat burning.
1. Thinking long cardio workouts at low intensity are best
Since your heart rate is not high enough, your body doesn't really get a workout from it.
Solution: Slow/fast workouts (interval training), where you sprint for one minute and then walk for two are best for burning fat. Simply put, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout.
Like anaerobic weight training (training intensity where you are burning fuel without oxygen), combining high-intensity sprints (anaerobic) for 1 minute with walking (aerobic training intensity where you are burning fuel with oxygen) for 2 minutes also boosts your metabolism long after the workout, so you're still burning fat and calories hours after you've left the gym.
2. Not entering your proper weight/height into machines
The machine won't be calibrated with your information, and won't offer personalized results.
Solution: Your actual weight should be taken first thing in the morning, before you have consumed any foods or beverages to tip the scale. Enter that weight -- and your height if possible -- on the machine and you should be set. If the machine says you burned a total of 150 calories, but you weigh 250 pounds and the machine is calibrated to 180 pounds, this number is likely inaccurate.
Workouts that are too short or are preceded by too many calories can be useless...
Read the whole article at uk.askmen.com.