For fitness enthusiasts, fat loss remains the highest priority. According to the Tennessee Men’s Clinic, many people argue over whether longer, steady cardio sessions or quick, intense workouts are more effective for burning fat.
To address this question, fitness professionals frequently contrast steady-state cardio with high-intensity interval training (HIIT). Understanding how each strategy affects the body differently can help people select the best strategy for their objectives.
Understanding Short-Interval Training (HIIT)
High-intensity interval training consists of short periods of vigorous exercise followed by brief rest intervals. A person might, for instance, run for 30 seconds, walk for 60 to 90 seconds, and then repeat the cycle for 15 to 25 minutes.
The body is forced to expend energy rapidly during these exercises by operating at 80-95% of its maximum heart rate. HIIT sessions are usually far shorter than conventional cardio workouts due to their high intensity.
The afterburn effect, also referred to as excess post-exercise oxygen consumption (EPOC) in science, is a major benefit of interval training. The body continues to burn calories while recuperating following an HIIT session, which can raise energy expenditure for several hours. According to studies, this effect can increase the volume of calories burned after a workout by about 6-15%.
Understanding Long Steady-State Cardio
Often termed as steady-state cardio, long cardio sessions require maintaining a steady pace for an extended period. Popular examples include cycling, jogging, swimming, or brisk walking for 30-60 minutes.
Engaging these forms of workouts can increase the maximum heart rate by 50-70%, making it considerably more moderate in terms of intensity, according to the Tennessee Men’s Clinic. Steady-state cardio is powerful to burn more calories in continuation of the workout session itself, as the workout lasts for a longer period.
The second benefit of longer periods of cardio exercises is that the body begins to utilize fat as the main energy source after 20 minutes of constant exercise, as studies show that fat oxidation rates may increase by 15-25% during later periods of aerobic exercises.
Which Burns More Fat During the Workout?
When looking at fat-burning capacity during the workout of these two approaches, steady-state cardio appears more powerful in burning a greater proportion of fat. For instance, a 30-minute steady running cycle can burn 250 – 350 calories, and most of it is burned during the workout.
Which Burns More Fat Overall?
When looking at total energy loss, the answer appears to be rather complex. Although HIIT workouts are shorter, they can create a potent metabolic response following the exercise. The improved metabolism during recovery can result in additional fat utilization hours after the exercise ends.
However, when total calories burned are equated in both forms, long-term fat loss outcomes may be similar.
Other Factors Contributing to Fat Loss
It is worth noting that fat loss is not entirely dependent on the type of cardio activity undertaken. Several factors play a role in fat loss, such as:
Both HIIT and Steady-State Cardio have different advantages to offer. HIIT increases metabolic efficiency and is time-efficient, while Steady-State Cardio increases endurance and is easier for beginners to continue.
The Bottom Line
Ultimately, the best approach is the one that an individual can stick to in the long run. Many fitness experts recommend the use of both approaches to achieve the best fat-burning effects.
