Why High Intensity Cardio is Better for Fat Loss

Were you aware that it requires three days a week of high intensity cardio for twenty minutes to
reduce fat. It is said and experienced that high intensity of twenty minutes of work out is much
more effective than low intensity, long duration cardio workouts.

Overview of Obesity

Today, obesity is effecting children, adolescents, adults and seniors members of a family in
United States and other developed countries. About 15% of the population within the age group
of 12-19 years and 06-11 years are well above ones normal weight in United States as per
American Obesity Association. Further, the number is increasing too. As per data from Centre
for Disease Control and Prevention (CDCP) obesity in adults have increased by 60 % in the last
twenty years. The data is a little dreadful and it should ring a bell in mind that it is time to say no
to eating fast foods, microwave dinners and saying yes to High Intensity Cardio.

High Intensity Cardio is better for Fat Loss as per medical study.

It is to be noted that high intensity cardio reduces more calories per unit of time and increases
metabolism after workouts than low intensity cardio. Although high intensity cardio is definitely
effective but it is not for beginners and for people with health problems. The concept is work
hard, burn more calories. Carbohydrates as fuel is used in high intensity cardio. Though, the
more calories you burn, the more fat is burned. What matters is how much calories you burn,
be it fat or carbohydrates. There has been a debate if low intensity cardio is better than high
intensity cardio. It has been proved many a times that high intensity cardio is better for fat loss.

The Top Five Cardio Exercises Which Burn Calories in Half an Hour are:

1. Aerobics can burn 400 calories in 30 minutes.

2. Bycycling can burn 250 to 500 calories in 30 minutes. (Calorie burn is subject to resistance
and speed)

3. Swimming can burn 400 calories in 30 minutes.

4. Racquetball can burn 400 calories in 30 minutes.

5. Rock climbing can burn 38 calories in 30 minutes.

To burn calories, duration and intensity are inversely related. The longer the workout the lower
the intensity as per surveyes. However, it has been proved that high intensity cardio is better
and effective. In 1995, a study was conducted by Grediagin, et, al, which was published in the

journal of the American Dietetic Association (95 (6): 661-5) which compared fat loss in two
groups for twelve weeks. One group performed low intensity cardio while the other performed
high intensity cardio. Each group lost identical amount of fat but the time taken was different.
One group performed within 80% of the duration given while the other group performing high
intensity cardio utilized 50% of the duration given. When the goal is to burn calories and time is
limited, the way to success is high intensity cardio. The benefits of high intensity cardio is that
it strengthens the heart, burns lot of calories, reduces insulin level. However, it is not easier for
joints and it is a little more exhausting than low intensity cardio. Further, there is a tendency in
people to continue with low intensity cardio rather than high intensity cardio.

The law of Thermodynamics and Energy Conservation states two things, which are: 1. Work and
heat are mutually convertible. 2. Energy cannot be created or destroyed but may be transformed
from one form to another.

Hence, the conclusion is that the amount of calories consumed should be the amount of calories
burned.