This is the Best Form of Cardio For Fat Loss

Lauren Bedosky
byLauren Bedosky
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This is the Best Form of Cardio For Fat Loss

Researchers have been debating this question for decades: When it comes to fat loss, are people better off doing HIIT or traditional cardio?

There’s little doubt exercise is great for helping peoplelose and maintain their weight。“最成功的减肥者 - 那些减肥并减轻体重的人 - 通常将常规运动制度视为减轻体重的关键组成部分。”Shelley Keating,博士学位,澳大利亚昆士兰大学人类运动与营养科学学院的研究员。

But while exercise in general can be a helpful aid in weight loss and weight maintenance, surely one form is more effective than others, right?

Before we dive into the research on moderate-intensity versus high-intensity cardio, it may be helpful to clarify a couple of different types of interval training. And because definitions can vary depending on who you ask, here’s how Keating and her research group define two popular forms of interval training:

1

高强度间隔训练(HIIT)

这是您以1–4分钟的活动进行1-4分钟的活动,相当于最大心率的80–100%。这些激烈的回合之后是较低的强度恢复期。

2

冲刺间隔训练(SIT)

SIT is more intense than HIIT. Here, you alternate8–60-second all-out sprints (done at 100% intensity) with a short recovery.

这两种形式的间隔训练通常与在50–70% of maximum heart rate

研究怎么说?

实际上,关于有氧运动和脂肪流失的发现混合在一起。一些研究表明,间隔训练比中度强度有氧运动更有效,而有些则认为两种形式同样有效。

For example, astudy在《国际肥胖杂志》中发现,每周三周的HIIT会议在15周内帮助女性减轻了多达7.3磅,而进行稳态有氧运动的女性在研究期间增加了近3磅。

同时,recent review发现人们通过间歇训练的体重与中等强度有氧运动一样多,但前提是训练的数量相似。“由于脂肪流失需要大量的能量,因此运动的数量很重要,因此,只有与传统训练相同的锻炼的HIIT和SIT协议可能会产生类似的脂肪损失,” Keating说,他合着的Keating说。分析。

See, while you burn more energy (Read: calories) per minute during interval training, you may not be able to go long enough to match the overall volume of a moderate-intensity cardio session. And while it’s true you burn more energy after HIIT and SIT than a moderate-intensity workout (known as post-exercise energy consumption or the “afterburn effect”), the amount is minimal.基廷说:“脂肪损失的关键是每次锻炼会花费多少能量。”

那“燃烧脂肪区”呢?

If you’ve spent any time around cardio machines, you may have noticed some outline different heart rate zones. If you reach 60–70% of your maximum heart rate, you’re in what’s called the “fat-burning zone.” At this level, you should have no trouble carrying on a conversation with the person on the treadmill beside you.

但是,“燃烧脂肪”有氧运动(或在“燃烧脂肪区域”中进行运动)实际上比其他类型的有氧运动多燃烧脂肪?

Not necessarily.

Our bodies use three sources of fuel to power exercise and everyday activity: carbohydrates, fat and protein. When it comes to weight loss, you’ll want to use fat as fuel so you can save the other energy sources, says Jacque Crockford, MS, an exercise physiologist for theAmerican Council on Exercise

当你在一个简单的锻炼,会话,your body pulls primarily from your fat stores but once you increase the intensity and it becomes harder to speak in full sentences, your body starts using carbohydrates (mostly in the form of glucose). Then, if you shift into higher-intensity exercise (i.e., you’re only able to say one or two words at a time) your body switches to using another form of carbohydrates known as glycogen.

While you burn a higher proportion of fat when you exercise at a lower intensity (approximately60% of calories burned come from fatversus 35% during high-intensity exercise), you’ll actually burn more total fat from interval training, Crockford says.

Consider thisexample来自美国运动理事会:假设您刚刚从30分钟的低强度跑步中燃烧了200卡路里。大约120卡路里来自脂肪。现在,假设您刚刚燃烧了400卡路里的热量,以更高的强度在相同的时间内锻炼。在这400卡路里中,大约有140卡的脂肪来自储存的脂肪。

当然,此示例假设您的运动会议的长度相等。如果您的HIIT锻炼比缓慢的有氧运动锻炼短,那么您可能会因慢速有氧运动而燃烧更多的脂肪。

WHICH TYPE OF CARDIO SHOULD YOU DO?

It may sound cliché, but the answer is: the type of cardio you enjoy and will commit to in the long-term, Keating says.

While some doctors, researchers and fitpros worry that the all-out intensity of interval training scares off the people who need it most (i.e., the inactive, overweight and/or pressed-for-time), thus making them less likely to stick with it over the long-haul,new researchin Medicine & Science in Sports & Exercise suggests otherwise.

来自不列颠哥伦比亚大学的研究人员有30个不活动的男性和女性进行一场中等强度的有氧运动(以大约70-75%的最高心率延长努力),Sprint Interterval训练(“全面” 20秒Sprints)或HIIT在单独的天数随机顺序上以随机顺序在周期测量机上的HIIT(以最大心率的85–90%为85–90%)。然后,要求参与者报告他们在为期四周的随访中是否自己记录了任何锻炼。根据研究的结果,一旦研究结束,有79%的男人和女人自行登录HIIT会议。

克罗克福德说:“科学很棒,但有时可以使人类退出培训。”换句话说,虽然一项研究可能表明HIIT比中度减肥强度要好,但如果您不能忍受,您不应强迫自己进行HIIT。万博彩票下载安卓狗万体育买球

What’s more, researchers and fitness professionals recommend keeping high-intensity workouts at a minimum to avoid injury and burnout. So, your best bet is to perform a combination of moderate-intensity高强度有氧运动 - 只要您享受两种形式的有氧运动。

如果可以的话,请聘请教练或教练与您一对一合作。克罗克福德说:“单独进行减肥的事情真的很难。”万博彩票下载安卓狗万体育买球她建议与健身专业人员一起工作,该专业人员可以考虑您的生活方式,偏好和当前能力水平,以创建一个计划,以帮助您以最安全的方式实现减肥。万博彩票下载安卓狗万体育买球

A personal trainer can also guide you through the inevitable trial-and-error of weight loss: “When it comes to weight loss, there are a lot of ways to do it and there isn’t just one right way,” Crockford explains.

关于作者

Lauren Bedosky
Lauren Bedosky

劳伦(Lauren)是一位自由职业者健身作家,他专门介绍跑步和力量训练主题。她为各种国家出版物写作,包括男性健康,Runner’s World,SHAPE妇女的跑步。她和丈夫和他们的三只狗一起住在明尼苏达州布鲁克林公园。

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