The Internet could be a good resource for health and fitness information, but it is great that you’re double-checking your findings.
In particular because there is not much support for the claim that long cardio workouts cause your body to store more fat. Nevertheless, there’s good evidence that high-intensity interval training (HIIT) is an effective fat-buster.
HIIT, or interval training, is characterized by alternating between periods of high- and low-intensity activity during a workout.
For instance, in lieu of running at a steady pace for 30 minutes, you could alternate between sprinting for one minute and then walking or jogging for two minutes. This fast/slow technique seems to maximize fat-burning.
As reported by a research study published in the Journal of Applied Physiology, participants burned more fat (and showed improved cardiovascular fitness) after only seven sessions of HIIT over two weeks.
HIIT may work by training mitochondria (the cell’s energy centers) to burn fat calories before carbohydrate calories.
In general, high-intensity or aerobic activity burns more fat than low-intensity exercise. For example, you’ll burn more fat calories by running for 30 minutes compared to power walking for the same time.
What counts as “high” or “low” intensity exercise varies from individuals to individuals, and depends on your heart rate.
Be sure to check out Body fat and exercise intensity to calculate your target heart rate during a high intensity workout.
Most fitness experts also recommend mixing up your workouts to include resistance training along with aerobic exercise for build muscle and burn fat more efficiently.
Finding a variety of ways to train that you truly enjoy (whether it’s cycling, dancing, running, or yoga) will also help you burn more fat in the long run – when you’re having fun, you could be more likely to train longer and more often, and avoid burnout.
Before you start interval training or start a new exercise regimen, you could want to talk with your healthcare provider.
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