Fat loss or Cardio training?

[AlbinoRhino]

Ok heres my dilemma.....should I do the extremely slow (4.5) speed "fat burn" run for like 20-30 minutes or should I do the Cardio blast at like a (10) speed for 10-15 minutes?

My times are short because my metabolism is extremely high and I dont need too much cardio.

Which one is better for fat loss? I hear that after you stop running you still burn calories for like an hour so would the more intense exercise garnish better, longer lasting calorie burning potential? or would the fat burn provide better fat loss?

 

[toxicsambo]

long cardio sessions w/out intensity does nothing except give you endurance like a long distance runner. Short intense cardio like HIIT, is more beneficial IMO.
Level 10 for 15 minutes is sick. I would get a coronary doing that. Maybe someone else has experience with that.

 

[AlbinoRhino]

long cardio sessions w/out intensity does nothing except give you endurance like a long distance runner. Short intense cardio like HIIT, is more beneficial IMO.
Level 10 for 15 minutes is sick. I would get a coronary doing that. Maybe someone else has experience with that.

My opinion is just like yours. I think the more intense cardio would be better but the little calorie buring calculator on the treadmill seems to think otherwise. It seems like you burn the same amount of calories going faster OR slower, that's why I thought I would ask all the experts onthis board what the real story is.

 

[pintoca]

I do a combination:

I like longer carsio sessions than 20 min HIIT
I hate a lame-ass 65% MHR session where you don't even notice you are doing anything.

So my solution to that was 45min @ 75 ~ 85% MHR. Repeat 6 times/week.

For me it works great... check my results here:

http://elitefitness.com/forum/showthread.php?t=375450

 

[dsh89]

I must say that your progress is sick bro. I can't believe the progress you made in 5 months. I am totally envious, and realize that I need to get off my ass and do more cardio. Thanks for the kick in the rear I needed.

 

[pintoca]

Always here to help Bro. You need any details, let me know.

 

[wallcrawler]

I do a combination:

I like longer carsio sessions than 20 min HIIT
I hate a lame-ass 65% MHR session where you don't even notice you are doing anything.

So my solution to that was 45min @ 75 ~ 85% MHR. Repeat 6 times/week.

For me it works great... check my results here:

http://elitefitness.com/forum/showthread.php?t=375450

So help me with this. I'm 39 yo so 75% mhr is 135 and 85% is 153 so I would just make sure my heart rate stays between those 2 numbers for 45 minutes?

 

[pintoca]

So help me with this. I'm 39 yo so 75% mhr is 135 and 85% is 153 so I would just make sure my heart rate stays between those 2 numbers for 45 minutes?

That is exactly what I do. In my case, my upper limit is 160 bpm.. I am 30yo.

If it feels too hard at the beginning, you can do 70 ~ 80 and up it little by little.

Remember your body "learns" how to do the cardio more efficiently with time, so the longer you stick to the same machine, the harder it will be to raise your HR... in that case, simply do another machine. (I did elliptical first, then moved to threadmill, now on bycicle)

 

[gvc3k]

if you alternate the same machines will you still get used to it? like week 1 stairmaster, week 2 eliptical, week 3 stairmaster week 4 eliptical, etc.?

 

[pintoca]

that should work also. I used to do 3 days running and 3 days elliptical all in a week for a while.

As long as you don't give your body a chance to figure out what is going on, it should work

 

[wallcrawler]

So if I run until my hr reaches 153 then walk til it reaches 135 and just keep repeating that for 45 minutes, is that the right way to do it? Is 75%-85% the optimal range for burning fat?

 

[pintoca]

what you should do is try to find a pace that keeps you in the middle of the range, or at least at the bottom of the range (the lnger you run, your HR will go up, trust me on that one...)

As for Fat-burning zone... I am firm believer that what really matters is the AMOUNT of cals burned and not the %age of calories burned that came from fat... at lower heart rates, higher % of calories are burned from fat... but at higher HR, more total calories are burned... I have never trained below 75% and couldn't be happier with my results so far.

 

[wallcrawler]

what you should do is try to find a pace that keeps you in the middle of the range, or at least at the bottom of the range (the lnger you run, your HR will go up, trust me on that one...)

As for Fat-burning zone... I am firm believer that what really matters is the AMOUNT of cals burned and not the %age of calories burned that came from fat... at lower heart rates, higher % of calories are burned from fat... but at higher HR, more total calories are burned... I have never trained below 75% and couldn't be happier with my results so far.

Thanks, man. And congrats on what you've done so far. Most people won't do what it takes to accomplish what you have. Keep on going!

 

[The Red Dragon]

the calories burned during high intensity cardio are pretty high per unit of time, but also it takes a lot longer for your body to habituate to its normal homeostatic state...so you end up burning many calories after the cardio has finished...low intensity cardio however.

Plus, I never feel like I'm doing anything if its under 75% heart rate. It's also a psychological thing.