Fat Loss Lifestyle Blog

Six Reasons Why  

Interval Cardio

Burns More Body Fat Than

Low Intensity, Jogging Type Cardio

The information in this “SPECIAL REPORT” explains the advantages of performing Interval Cardio over traditional

Jogging / Low Intensity-Fat Burning Zone Cardio

Interval Cardio is defined here as 6-9 cycles of 60-90 second challenges.  Each challenge increases slightly in intensity & heart rate.  Make sure to start session with 10 minute warm-up & entire lower body  stretch. Rest 1-2 minutes between each challenge & end with a 5-10 minute cool down & stretch.

During Interval Cardio heart rates peak at 90 – 100% of maximum heart rate at the end of each challenge.

During Jogging / Low Intensity / Fat Burning Zone Cardio heart rate is held steady at 55-65% of maximum heart rate for a duration of at least 60 minutes. 

 #1.   When You Do Interval Cardio versus Jogging You Burn More Total Calories  (In less Time)

To Lose Fat,  You Must Burn More Calories Than You Eat

THIS IS HUGE:  When you are done with a low intensity (jogging) session; you are done burning calories. 

When you are done with high intensity (sprints) your body burns extra calories for the next 8 hours; depending on the intensity of the Interval Cardio Session.

So; in the Total Calories in versus Calories Burned game you are way ahead by doing high intensity (sprints).  The main reason is for the extra calories that your body burns after the cardio session

You knew it had to be to good to be true that a lower intensity cardio session would be better for you.    Common sense should tell you that a really hard, sweaty session of sprints would help you get to your FATLOSS  goal faster than sitting on a recumbent bike, pedaling slow while you read the news paper.

#2.  When You Perform “Interval Cardio” You build a Bigger Heart & Lunges

     Heart & lunges are muscles; albeit; slightly different than skeletal muscles.  They have more red fibers, because they have to obviously work (low intensity) 24/7.

    Because the heart & lungs are muscles similar to your skeletal muscles; they respond in a similar way to exercise. 

To make your skeletal muscle bigger, do you lift a light weight for lots of reps?  Or do you lift a heavier weight for fewer reps?  Of course you lift a heavier weight for fewer reps.

In fact, if you lift a light weight for lots of reps;  the muscle will actually get smaller.  You see, the body is very smart & it does not want to waist energy. 

You see, when you continuously lift lighter weights for high reps, the muscle will atrophy (get smaller) because the big muscle is not needed to lift the lighter weight and the body can send less energy to the smaller muscle to do the work;  thus saving energy.

So if you want a smaller heart and a smaller pair of lunges; keep jogging long distances.

If you want a bigger heart (with more stroke volume) and more of an ability to recover from an intense challenge (whether it be a physical, mental, emotional, or spiritual challenge) then start doing High Intensity Interval Cardio.

Same thing with lunges;  do interval cardio to build the size & capacity of your lunges.  Or decrease the size & capacity by doing low intensity, jogging type cardio.

As far as living long and strong, the size of your lunges are VERY, VERY IMPORTANT.

As we age, it is very important that we hold on to as much lung capacity as we can.  High Intensity Interval Cardio is the key.

Study the info from the Framingham Heart Study and you will be convinced of the importance of a bigger and stronger heart & lunges when it comes to aging gracefully.

3.  Interval Cardio Builds More Functional /Muscle

      As discussed earlier, short bursts of intense challenges builds muscle size

      Do you want the physique of a sprinter or the physique of a marathon runner?

Marathon runners look thin & frail.  While sprinters have considerable more muscle with lower body fat.

      Boxers and sprinters have the best abs of any athletes on the planet.  You see; when you sprint, you are mimicking a boxers technique.  Both sprinters & boxers almost always train with intervals.

If you want the physique of a marathon runner, train like a marathon runner.  If you want the physique of a sprinter, train like a sprinter.

4.  Do Interval Cardio & Increase Your Testosterone & Growth Hormones

     Testosterone & Growth Hormone are, by far, your two most important hormones for building muscle, losing fat, & having real energy.

       When you perform Interval Cardio you boost your anabolic hormones that allow you to build muscle & become lean.  Growth hormone & testosterone are increased with Interval Style cardio.  Conversely, low intensity jogging type cardio suppress them and produces cortisol, the stress hormone.

   Not only does jogging type cardio kill your anabolic hormones, it also kills your time.  One would need to do 6-8 hours of low intensity cardio per week to get the same fat burning effect as two or three 30 minute Interval Cardio sessions.

5. Interval Cardio Trains Your Body To Become An Energy Storage Machine

Fact #1

 When you eat carbs the body breaks them down into glucose (blood sugar) and glycogen.  Glucose and glycogen is the gasoline that fuels your muscles  for activity. 

The glucose is stored in the blood & the liver, while the glycogen is stored in the muscles.  Your body can only store so much glucose & glycogen;  any extra carbs get stored in the fat cells.

Below is one of the major reasons why the myth that Low Intensity Cardio is best for burning body fat still persists;

 It is true that when you do Low Intensity Cardio your body gets approximately 85% of the energy from fat cells.  Thus, on the surface, it looks like one would want to exercise this way to burn more body fat.

But, the three strikes against exercising with Low Intensity Cardio are;

#1.  Fat as a source of fuel is a slow burn fuel.

 It takes 20 minutes of activity to get up to the point that your body is using the fat for fuel because fat is a slow burning fuel.  Fat will not give you energy for short bursts of intense activity.  When you train your body to use fat as a source of fuel, you never feel fast;  usable energy.  You tend to feel constant low energy.  When you train with Interval Cardio, you will feel energized all day long because you are training your body to use quick burning fuel known as glucose & glycogen.

#2.  You train your Body to store more of your carbs in the future as fat

When you do low intensity cardio; the body says;  It’s a good thing I had the energy in the fat cells for the low intensity jogging;  so when you eat carbs in the future, it stores a higher percentage in the fat cells to get ready for future jogging sessions.  Thus you give your body stimulation that will cause it to become more of a fat storage machine.

#3.  When you are done doing Low Intensity Cardio when you are done with the activity; you are done burning calories.

You have to always be working to burn calories.  Whereas with Interval Cardio;  you can burn extra calories and ride the fat burning wave for up to 8 hours after;  thus finding yourself ahead of the ever so important calories in / calories burned game.

Fact #2

When you do Interval Cardio you  body gets 85% of the  energy needed for the exercise from glucose and glycogen;  which is a fast burning fuel.  It is ready within seconds.

When you sprint (high intensity Interval Cardio)  your body says;  “Wow, it’s a good thing I had that glucose and glycogen in the liver and in the muscles for those sprints, I am going to store more of the future carbs there for future sprint sessions.”

What you are doing is enlarging your gas tanks to hold more, glucose & glycogen;  which is like lean tissue / muscle.  It burns energy just sitting there.  Fat, does not.

Plus glycogen & glucose is a  quick burn fuel; which is ready to help you have quick energy for sudden needs;  sprinting, running, jumping, working etc.

Do jogging and get better at being fat, tired, slow & have less muscle.

Do high intensity, sprinting type cardio and get better at being lean, fast, and having lots of real energy.  THE CHOICE IS UP TO YOU!!

6.     Interval Cardio Saves You Time

               20 Minutes of Interval Cardio done in the morning will burn more body fat than 90 minutes of Low Intensity cardio done later in the day.  Plus;  when you schedule it to be done in the morning,  it gets done;  Thus overcoming the #1 reason why most people fail on a fat loss / work-out routine; INCONSISTENCY.    Plus you will feel more energized, positive, and proud of yourself for getting it in early.  When you exercise, it is only natural to eat better & make better healthy choices throughout the day.   It is like you subconsciously do not want to waist it.  Now make it happen!

Anyone & Everyone Has The Power 2 Change

I.                  The Foods That You Eat

II.               The Exercise That You Get

III.           The Thought That You Get

IV.            Social Support

Get in The Best Shape of Your  Life With 3-5 Hours of Exercise per Week

    DARIN L. STEEN

www.IntervalCardio.com

www.FatlossLifestyle.com