By: Dane Fletcher
The New Year resolutions usually come with high octane decisions such as to be a member of the best gym around, to have a personal trainer who can make follow-up on your progress and so on. The main and most important issue though is what you will do personally to lose that extra body weight; will you stick to high intensity cardio or will you choose moderate cardio workouts? Before deciding on what format will suit your desire it is important that a review of both options be done. Experts on the moderate-low intensity cardio/aerobic workouts suggest that in these instances the body uses more fat than carbohydrates as a fuel for the workout. This means that these types of cardio workouts will be beneficial to those who want to lose weight fast. Those who are proponents of high intensity cardio workouts suggest that once the body is made to go through such a workout it will have a higher expenditure of energy and as such the weight loss will be greater. This really needs consideration; what type of workout is more effective? To do this best, we can compare various case studies. Let's first consider a man who is between the ages of 30-39 and has a weight of 85Kg. Let's also assume that the man has aerobic capacity in the range of 40ml/kg/minute. In this case study we will compare the two training methods both of which will burn up the same number of calories i.e. 500kCal. For the low intensity cardio workout the rate will be set at 65 percent of the maximum heart rate. This is the rate that has been categorized as optimum for fat loss. As for the high intensity workout the rate will be set at 85 percent of the maximum heart rate. This is the rate that has been preferred when you want to improve the personal aerobic capacity. The 85% rate mostly makes use of carbohydrates as the fuel source. Moderate rate of 65%: At this rate the person in question will require 55 minutes to burn up the 500 calories. By using a gas analyzer it has been shown that at this rate the fuel contribution is 37% fat and the carbohydrate use is 63%. One gram of fat yields approximately 9kCal. As such the person will have used 79g carbohydrate and 20g fat. High intensity of 85%: At this rate the 500 calories are burnt up faster i.e. 42 minutes. When we analyze the fuel contribution using the gas analyzer it is observed that 17% is fat while 83% is carbohydrate. This translates into 104g carbohydrate and 9g fat. By using this case study we can make some inferences about both types of workout. The moderate workout uses more fat for same amount of calorie burnt, more fats are used in similar time, and that the training is less demanding. On the other hand the training benefits are less significant, it is easy to cancel out the benefits acquired depending on your food intake and the amount of fat used is quite insignificant. For the high intensity workout more energy is used in the same time limit and the training results in greater benefit. The training is harder to perform and fewer fats are burnt off. These observations should help you make a choice of the regimen that will suit you. Whatever the choice it is prudent to be active and eat healthy.
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Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com
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