High intensity vs. Low intensity cardio what’s best for weight loss?

Cardio is a bit like marmite, we either love it or hate it and fortunately (or perhaps unfortunately depending on what camp you are in) it is a key part of any fitness program.

So basics first, cardio is any rhythmic activity which increases your heart rate. It has a TON of benefits like improving heart health, it produces endorphins which boost mood, it can increase immunity, improves sleep, increases stamina and endurance… this is to name just a few.

Your training goal might dictate what type of activity you do and how intensely you do it.

Traditionally those who have a fat loss goal will have been steered more towards steady state cardio or LISS activity (Low Intensity Steady State) i.e. walking.

This is because when the body is working but our heart rate remains lower than 70% of our max heart rate (MHR), it is primarily using fat as fuel.

- If you like to use cardio machines you may have noticed a setting called “fat burning zone”, this will keep the resistance or intensity of the workout to around 60-70% of your MHR using the heart rate sensors.

As the intensity goes up our body starts using more carbs and fat as fuel. At 70% of MHR its using about 50/50 fat and carbs. At 75-80% MHR it goes to around 65% carbs 35% fat.

So is lower intensity exercise better for fat loss?

Recent studies have shown that although high intensity doesn’t burn as much fat during the workout it does continue to use fat as energy for up to 7 hours after the workout has finished.

This is known as EPOC - excess post-exercise energy consumption, and is because of the additional oxygen you body requires after an intense exercise session.

Additionally, although you may be burning less fat as a percentage during higher intensity workouts, because your overall calorie use is higher so fat use will be higher also.

So which one is better? I think it is a matter of personal preference. Ultimately the best one for you is the one that you are most likely to stick to and do consistently. My suggestion would be to start low and work up.

Low intensity exercise is easy to fit around daily life, think about getting those daily steps in at a steady pace. It’s ideal for beginners and can be done on the recovery days between other forms of exercise. We should all be aiming for at least 30-60 minutes every day!

If you need any advice with goal setting, exercise guidance or programming please get in touch on 07747676414 or maxineellison@me.com All consultations are free of charge!