To follow up on my previous post about the myth of the fat-burning zone, I decided to write about proper cardio training for fat loss.
There are two basic principles to keep in mind. The first is that cardio for loss requires higher intensity. As I pointed out in the other post, a greater amount of fat is burned from intense exercise. This means that shorter but intense sessions of cardio are more effective than longer and more mellow ones.
The second principle is that of adaptability. The body is able to adapt to different things. Through practice, it learns how to deal with different tasks and challenges. Thats why we are capable of progress. Unfortunately, this same ability can hinder us. Because the body can adapt, it is possible to hit a plateau. For instance, by following the same workout regimen a person will see results in the beginning but as time passes there would be smaller and smaller change until there is stagnation. Then their efforts will yield no results. For this reason, its important to constantly keep our bodies guessing and not allowing them to fully adapt to our workouts. Only then will progress be constant. Too often do I see members at my gym following the exact same training regimen for months without seeing any of their hard work paying off. So what am I getting to: its very important to vary your cardio workouts!
What this all adds up to:
To lose fat its necessary to keep your cardio sessions intense and to vary them. Constant change will keep “shock” the body and prevent it from hitting a plateau. Don’t just stick to one form of cardio, do different things. Cycle between rowing, cycling, running, etc. Also, mix up your workouts so that some days are more intense than others, or, do interval training where you go back and forth between hard and moderate intensities.
Here is a sample 3-day cardio workout:
Monday
20 minutes on the treadmill. Cycle between:
1 minute 90% effort,
2 minutes 65% effort
Wednesday
20 minutes rowing. Cycle between:
sprint for 500 meters,
moderate row for 800 meters.
Friday
30 minutes:
10 minutes Cycling at 85% intensity,
10 minutes Elliptical at 70% intensity,
10 minutes Running at 85% intensity.
The two principles of cardio training for fat loss are evident in this sample regimen. The same workout is not done twice in the same week and all of them are intense. Modeling your own cardio regimen after this one is the key towards effectively burning off unwanted fat.
