Hey all -
Say I wanna start getting serious now. I want to shred a few pounds (about 10-12) and then get back into it hardcore....how much cardio should I be hitting everyday to burn fat - but not to loose the muscle I just spent an hour working out on....HELP!
Well lets start by stating the "fat burning zone" is a myth. It is true that you use more fat calories at lower intensities (you burn the most fat calorie percentage when you sleep-but you arent going to burn many), but The faster you work, the more calories you burn, both fat and carbs-bottom line total fat calories are higher at higher intensities.
high intensity intervals is the way to go.
Each workout begins with a 5 minute warm-up. Then sprint as fast as you can for 30 seconds to 1.5 minutes and alternate each sprint with a 90 second to 3minute low-intensity aerobic recovery bout (HR recovery from 95% to 75%). You want to run as hard as you can till you feel your heart in your throat...immediately lower the speed, and cool your heart rate down to 75%. depending on your age this is a different HR.
numerous studies have shown that high intensity intervals result in significantly greater post exercise energy expenditure and fat utilization than lower intensity exercise. The total energy expended is more important than the predominant fuel used for fat loss.
If you do a great intervals, you only need to do 30 minutes. As you keep this in tune with your heart rate, your cardio indurance increases you will be able to sustain the High HR for a longer time.
PLEASE start with only running for the minimum amount of time, your heart is a muscle just like any other..no reason to strain it doing something stupid. Build your heart muscle before you abuse it.