When it comes to weight loss, there are many different types of exercises that people can do to achieve their goals. Two of the most popular types of exercises are fat burning and cardio exercises. While both types of exercises can be effective for weight loss, they have different benefits and drawbacks. In this article, we will explore the differences between fat burning and cardio exercises and help you determine which is better for your weight loss goals.
What is Fat Burning?
Fat burning refers to the process of using stored body fat for energy. When the body needs energy, it can either use the glucose in the bloodstream or break down stored fat to use as fuel. Fat burning exercises are designed to increase the body’s ability to use stored fat for energy.
Fat burning exercises can be divided into two categories: low-intensity steady-state (LISS) and high-intensity interval training (HIIT). LISS exercises are low-intensity exercises that are done for a longer duration, such as walking or yoga. HIIT exercises are high-intensity exercises that are done for a shorter duration, such as sprinting or jump rope.
What is Cardio?
Cardio, short for cardiovascular exercise, refers to any exercise that increases the heart rate and works the cardiovascular system. Cardio exercises are designed to improve the health of the heart and lungs and can include activities such as running, cycling, and swimming.
Cardio exercises can also be divided into two categories: low-intensity and high-intensity. Low-intensity cardio exercises are done at a steady pace for a longer duration, such as walking or cycling. High-intensity cardio exercises are done at a faster pace for a shorter duration, such as sprinting or jump rope.
Better Fat Burn or Cardio?
When it comes to weight loss, both fat burning and cardio exercises can be effective. However, they have different benefits and drawbacks that make them better suited for different goals.
Benefits of Fat Burning Exercises
Increased Fat Burning
The primary benefit of fat burning exercises is that they increase the body’s ability to use stored fat for energy. This can lead to increased weight loss and a reduction in body fat percentage.
Studies have shown that fat burning exercises can be effective for weight loss. In a study published in the Journal of Applied Physiology, researchers found that HIIT exercises were more effective at reducing body fat percentage than LISS exercises. However, both types of exercises were effective at reducing overall body weight.
Improved Metabolism
Fat burning exercises can also help improve the body’s metabolism, which can lead to more efficient fat burning even when at rest. This is because the body becomes better at using stored fat for energy, even when not exercising.
Studies have shown that HIIT exercises can increase the body’s metabolism for up to 24 hours after exercise. This means that the body continues to burn calories at a higher rate even when at rest.
Low Impact
Many fat burning exercises, such as walking and yoga, are low impact and can be done by people with joint pain or injuries. This makes them a good option for people who may not be able to do high impact cardio exercises.
Drawbacks of Fat Burning Exercises
Slow Progress
Fat burning exercises can be slower to produce visible results than cardio exercises. This is because they are focused on burning stored fat, which can take time to achieve noticeable weight loss.
Limited Calorie Burn
Fat burning exercises typically burn fewer calories than cardio exercises, which can make it harder to create a calorie deficit for weight loss. This means that fat burning exercises may need to be combined with other weight loss strategies, such as diet changes, to be effective.
Benefits of Cardio Exercises
Increased Calorie Burn
Cardio exercises burn more calories than fat burning exercises, which can make it easier to create a calorie deficit for weight loss. This can lead to faster weight loss and more visible results.
Studies have shown that high-intensity cardio exercises can burn up to 10 calories per minute, while low-intensity cardio exercises can burn up to 5 calories per minute. This means that a 30-minute high-intensity cardio workout can burn up to 300 calories, while a 30-minute low-intensity cardio workout can burn up to 150 calories.
Improved Cardiovascular Health
Cardio exercises are designed to improve the health of the heart and lungs, which can lead to improved overall health and a reduced risk of heart disease.
Studies have shown that regular cardio exercise can improve cardiovascular health by reducing blood pressure, improving cholesterol levels, and reducing the risk of heart disease.
Variety of Options
There are many different types of cardio exercises, which can make it easier to find an activity that you enjoy and can stick to long-term. This can help increase adherence to an exercise program, which is important for weight loss success.
Drawbacks of Cardio Exercises
High Impact
Many cardio exercises, such as running and jumping, are high impact and can be hard on the joints. This can make them a poor choice for people with joint pain or injuries.
Limited Fat Burning
While cardio exercises burn more calories than fat burning exercises, they may not be as effective at burning stored fat. This means that they may not be the best choice for people who are specifically looking to reduce body fat percentage.
Conclusion
When it comes to weight loss, the choice between fat burning and cardio exercises depends on your specific goals and needs. Fat burning exercises are better for increasing the body’s ability to use stored fat for energy and may be a good choice for people with joint pain or injuries. Cardio exercises are better for burning calories and improving cardiovascular health, but may not be as effective at burning stored fat.
Ultimately, the best approach is to combine both types of exercise with a healthy diet for maximum weight loss and overall health benefits. This can help you achieve your weight loss goals while also improving your overall health and well-being.