CARDIO STUDY
ATHLETIC ENHANCEMENT THROUGH CARDIO
SUBJECT:
Optimal approach for fat loss: interval training vs. steady-state cardio
RESULTS:
The question is as old as the hills — What’s better for fat loss: lower-intensity, longer-duration (steady-state) cardio or higher-intensity, shorter-duration (interval) cardio? Researchers from Australia recently placed 45 females into a constant-intensity cardio group (60% of max, 30-40 minutes of exercise) or a high-intensity interval group (repeating cycles of eight-second sprints followed by 12 seconds of recovery, 20 minutes per exercise). Both groups trained 3 days per week for 15 weeks. Body composition measurements revealed that the high-intensity interval group lost 15 times more body weight and six times more body fat than the constant-intensity group.
PRACTICAL APLICATIONS:
If you’ve never tried high-intensity interval work for fat loss, now is the time. Start out with 10 seconds of sprinting, interspersed with two minutes of low-intensity work. Repeat 10 times. Each week, try to add 5-10 seconds to the sprints, and reduce the low-intensity work interval by the same amount. Not only will you lose fat more quickly, but your cardiovascular fitness level will soar with this routine.
