The Best Way to Exercise to Burn Fat
Many exercisers
still believe that low intensity exercise is the best way to burn fat since at this
intensity a greater proportion of fat is used for exercise. However for weight-loss it is
the total volume of energy used that will dictate the size of the energy deficit imposed,
not the composition of the exercise per se.
Many
latest researches are telling us a breakthrough in exercise science, that is, high
intensity exercise is the BEST WAY TO BURN FAT, PERIOD! Some of the advantages of high
intensity exercise over low intensity exercise are:
Exercise-associated
energy expenditure is increased by decreasing exercise efficiency and increasing work
rate.
Resistance
training that increases muscle mass, in turn increases resting energy
expenditure/metabolic rate/fat-burning capacity.
It
increases resting energy expenditure independent from any change in muscle mass.
High
intensity exercise training has the added benefit of improving fitness, thus making
low-intensity exercise less difficult and more easily tolerated.
High
intensity exercise also reduces the risk of heart disease more than moderate exercise.
Examples
of high intensity exercise are: sprinting, interval training, and weight training.
A sample program:
Mon: High Intensity Aerobic Training (10-20 mins)
Tue: Weight Training
Wed: Low-Moderate Intensity Aerobic Training (30-45 mins)
Thu: Weight Training
Fri: High Intensity Aerobic Training (10-20 mins)
Sat: Optional: Low-Moderate Intensity Aerobic Training
Sun: Rest
So if
you want to take your physique to a new level of leanness, make most of your
exercise sessions intense.
