Moderate Intensity Cardio Really Best for Fatloss?

[Punt]

I know that popular opinion is that low intensity cardio (HR at 120-140) is best for fatloss. I've been adhering to these parameters using one of those "lifecycle" stationary bikes, and it barely phases me. I do sweat buckets for the 45 minutes I'm peddling away, but running absolutely kicks my ass. I couldn't run at good pace for 15 minutes without collapsing.

I guess I'm just skeptical that this low intensity cardio is just too-good-to-be-true.

 

[Stud Diesel]

I agree if you’re talking about running on pavement or even worse a cement sidewalk. However running and even doing sprints on a nice flexible base treadmill is fine. JMHO

 

[MikeyG]

I agree with both bros.
It really depends on the type of body you have when doing cardio-- and running may work better for one than the other... I myself love sprints, but like to stick with low intensity cardio for 30-45 first thing in morning after downing a small serving of whey protien will leave me plenty of energy to work out later in the day.

but if you find that cardio is taking too much out of you-- you're probably overdoing it.

 

[Bulldog_10]

Here ya go...


Title: Determination of the exercise intensity that elicits maximal fat oxidation.
Author, Editor, Inventor: Achten-Juul; Gleeson-Michael; Jeukendrup-Asker-E {a}
Author Address: {a} School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, B15 2TT; E-Mail: [email protected], UK
Source: Medicine-and-Science-in-Sports-and-Exercise. [print] January, 2002; 34 (1): 92-97.
Journal URL: http://labinvest.uscapjournals.org/
Publication Year: 2002
Document Type: Article-
ISSN (International Standard Serial Number): 0195-9131
Language: English
Abstract: Purpose: The aim of this study was to develop a test protocol to determine the exercise intensity at which fat oxidation rate is maximal (Fatmax), Method: Eighteen moderately trained cyclists performed a graded exercise test to exhaustion, with 5-min stages and 35-W increments (GE35/5). In addition, four to six continuous prolonged exercise tests (CE) at constant work rates, corresponding to the work rates of the GE test, were performed on separate days. The duration of each test was chosen so that all trials would result in an equal energy expenditure. Seven other subjects performed three different GE tests to exhaustion. The test protocols differed in stage duration and in increment size. Fat oxidation was measured using indirect calorimetry. Results: No significant differences were found in Fatmax determined with the GE35/5, the average fat oxidation of the CE tests, or fat oxidation measured during the first 5 min of the CE tests (56 +- 3, 64 +- 3, 58 +- 3%VO2max, respectively). Results of the GE35/5 protocol were used to construct an exercise intensity versus fat oxidation curve for each individual. Fatmax was equivalent to 64 +- 4%VO2max and 74 +- 3%HRmax. The Fatmax zone (range of intensities with fat oxidation rates within 10% of the peak rate) was located between 55 +- 3 and 72 +- 4%VO2max. The contribution of fat oxidation to energy expenditure became negligible above 89 +- 3%VO2max (92 +- 1%HRmax). When stage duration was reduced from 5 to 3 min or when increment size was reduced from 35 to 20 W, no significant differences were found in Fatmax, Fatmin, or the Fatmax zone. Conclusion: It is concluded that a protocol with 3-min stages and 35-W increments in work rate can be used to determine Fatmax. Fat oxidation rates are high over a large range of intensities; however, at exercise intensities above Fatmax, fat oxidation rates drop markedly.

 

[Minitor2]

heres what im doing

i do 30 mins morning and night (sometimes 45mins) walking at 3.5-4.5 mph on a 13.0% incline on the tredmill. i dont sweat when i run but when i do that i get drenched plus i suck wind like there is no tommorow. its blowing fat right off of me. 2 weeks of it and its goddamn amazing. guys please comment on this and what u think

minitor2

 

[TheDarkSideNinja]

Karvonen Method...

This is a pretty good way!!!! 220-AGE=MAX HR - RESTING HR = HR RESERVE times (range desired for elicit response) = % range of HR RESERVE + RESTING HR = HEART RATE TRAINING RANGE Use this formula to figure out what intensity you should be working at for your goal. It is a good idea to take an avg. RHR each morning when you wake up for 3 days!!! Also a good idea to pick up a lil watch or some kind of device that will give your heart rate while training. Now using the Karvonen Method for the body to burn fat work between 50-65% for endurance gains between 70-75% for endurance/strength gains between 75-80% for lactate threshold between 80-90% and finally for those that need fast race/peak performance between 90-100% which isn't recommended for anybody who hasn't had the right training!!!! Hope this helps!!!!

 

[Bulldog_10]

Re: Karvonen Method...

This is a pretty good way!!!! 220-AGE=MAX HR - RESTING HR = HR RESERVE times (range desired for elicit response) = % range of HR RESERVE + RESTING HR = HEART RATE TRAINING RANGE Use this formula to figure out what intensity you should be working at for your goal. It is a good idea to take an avg. RHR each morning when you wake up for 3 days!!! Also a good idea to pick up a lil watch or some kind of device that will give your heart rate while training. Now using the Karvonen Method for the body to burn fat work between 50-65% for endurance gains between 70-75% for endurance/strength gains between 75-80% for lactate threshold between 80-90% and finally for those that need fast race/peak performance between 90-100% which isn't recommended for anybody who hasn't had the right training!!!! Hope this helps!!!!

That formula is not for everyone. 220-age is just an average. Only 67% of people are within 1 Standard devaition either way. and 95% are within 2 standard deviations. So this formula could be way off for some people...best way to figure out how to work out to burn the most fat...have your VO2max tested.

If you go to a local college exercise physiology dept they usually need volunteers for tests like this, anbd they will usually pay you. So it might be a good idea to look around for stuff like that...then apply the study i posted to yourself.

 

[Punt]

Thanks for all the informative replies.

Can anyone translate Bulldogs post into English?

 

[TheDarkSideNinja]

I agree...

I should have put down it was a generalization but if you couldn't get VO2 done i would have to say you don't have too many other options which would cost you practically nada!!! I like your reply...

 

[nice6pac]

this thread is bullshit your fat burned is never at a set time or period by your logic sprinters would be skinny and distance runners would be bulky because as you run longer you begin burning fat at a higher rate, it all comes down to calorie balance and diet.