Source: Arnold Schwarzenegger’s Pump Club email, 2024-March-12

Scientists recently found that high-intensity cardio (HIIT) and lower-intensity cardio were equally effective at supporting weight loss goals.

The Best Cardio for Fat Loss: A Science-Based Approach

When it comes to fat loss, the debate over which type of cardio reigns supreme has raged on. But fear not, science has stepped in to shed light on this topic. Recent research indicates that both high-intensity cardio (HIIT) and lower-intensity cardio can be equally effective in supporting weight loss goals.

The Study: Unveiling the Truth

In a comprehensive analysis of randomized controlled trials (the gold standard for establishing direct relationships), researchers delved into the effectiveness of various cardio approaches. The study included 11 trials that explored fat loss outcomes. Here’s what they found:

1. High-Intensity Workouts: These sessions lasted an average of 27 minutes and were performed three to five times per week.
2. Lower-Intensity Sessions: These workouts occurred on the same number of days but extended to approximately 45 minutes per session.

The Results: Fat Loss and Beyond

Both the high-intensity and lower-intensity programs yielded similar fat loss, reductions in body weight, changes in BMI, and triglyceride levels. However, there were some notable differences:

• HIIT Workouts: While they matched the fat loss results, they outperformed in other areas:
  • Improved VO2 max: A marker of cardiovascular fitness.
  • Fasting glucose: Beneficial for overall health.
  • Total cholesterol: A key factor in heart health.

The Key Takeaway: Consistency Reigns Supreme

Remember rule #1: consistency is king. The activities you perform consistently will deliver results. So, while optimizing your approach is essential, the real magic lies in consistent effort.

Navigating Cardio Choices

Different types of cardio come with trade-offs:

• HIIT Workouts: These demand less time but can stress your body and require more recovery.
• Lower-Intensity Cardio: Longer sessions create less fatigue, making it easier to bounce back faster.

Your Path to Success

Consider mixing and matching different training styles. Identify the variables that allow you to stick to a plan, and practice patience. With dedication, you’ll witness the results you seek. 🏃‍♀️💪

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