Best cardio pace and time

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    Best cardio pace and time


    What is the best cardio speed and time for fat loss?

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    Could anyone help me with my worry
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    Quote Originally Posted by gspyropo View Post
    What is the best cardio speed and time for fat loss?
    HIIT for 15-30 mins seems to have the greatest effect in studies on 24 hour calorie expenditure
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    depends on who u ask and how much time u have

    layne norton likes hiit because it will continue to burn fat....he says low intensity will also burn fat but in a short period of time will become less effective
    i also like the idea of hiit training if you don't want to spend all day in the gym doing cardio

    however i know people who swear by low intensity cardio, they say doing something like walking at an incline allows them to burn fat while maintaining muscle and not burning it off
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    Do whichever you find most enjoyable.
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    • HIIT builds fitness faster. 30 min @ 60% vs 10x4 @ 90% w/ 2 min rest. Aerobic capacity increased by 13%, fat burning capacity up by 36%, and key aerobic enzymes increased by 25%
      • Journal Applied Physilogy, 102: 1439-1447, 2007




    • High intensity weight training boosts blood sugar control.
      • Strength training increases fat metabolism by stimulating beta-adrenic receptors – cell structures that make adrenaline and increase metabolism and fat use.
      • Improves blood sugar metabolism
      • Univ. of Montana, led by Andy Miller showed that high intensity/low volume weight training promoted better blood sugar regulation than low intensity/high volume work.

    • Journal Strength Conditioning Research, 21: 330-335, 2007
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    οκ i am doing 50' cardio on a treadmill at 17km/h approximately 16km is it ok ?or is it too much..??
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    i used to run a few miles every day as a newb and with my tall frame I just lost mass all over. It was a big waste of time.

    HIIT is far superior to long cardio sessions if you want to burn fat and keep muscle. It made a HUGE difference and I'll never go back. I get done in 1/3 of the time now too. Sprinting uphill in intervals is king.
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