What to choose to lose weight: cardio, interval and strength training

Several studies have shown that in terms of weight-loss high-intensity interval training (HIIT) and exercises with weight lifting effectively moderate cardio endurance.

After the interval and strength training metabolism longer return to the quiet state, thus burning more calories.

But does this mean that all of losing weight should immediately move from HIIT cardio to or instead of running down the street to buy a gym membership? Not necessarily.

To begin, let's talk about the research, during which compared the efficacy of different workouts.

He argues that science

In the study,Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials.Conducted in 2015, compared the effects of HIIT cardio and the maximum oxygen consumption. Interval training has been recognized as more effective.

However, in discussing the results of the study indicated that HIIT a slight advantage over cardio.

It should be recalled that HIIT - is high intensity interval training, and he did not just got its name. Most people do not engage in HIIT constantly, because it's too hard.

It turns out that HIIT requires effort, labor and pain, and eventually gives only a slight advantage? It all depends on you.

For people who do not have time, but there is a desire to get the most out of each workout HIIT can be a real salvation. The others prefer longer, but less bumpy (and safer for the joints) path to his goal.

One study, of course, do not claim to absolute truth. However, it shows that the difference is not so great between cardio and HIIT in terms of spending calories.

Let's see exactly the effect of burning calories after your workout.

Oxygen debt after the workout: cardio HIIT against

The main reason for the ineffectiveness of cardio as compared with interval and strength training is the lack of oxygen debt, which is due to continue calories burned quickly, and after training.

Oxygen debt - the amount of oxygen needed by the body to return to a state of rest after exercise (the more oxygen you need, the more calories are burned).

In the study,EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training.Conducted in 2015 year, compared oxygen consumption and metabolic regeneration after cardio HIIT and weight training. It was found that within 21 hours of high-intensity interval training and strength metabolism at rest, above, that is to burn more calories.

But it was noted that this is the only study to show that after HIIT burns more calories than after cardio, if the energy consumption during exercise equal.

It may seem that in the process of high-intensity interval training burned calories faster than during cardio. However, it is not.

The results of the above studies indicate that the duration of the power and energy consumption, high intensity interval cardio, and did not differ. In the case of HIIT you just relax longer - for 1-3 minutes between sets. If we consider the rest time, go all the same 40-45 minutes, and in the case of cardio or strength training.

When fitness instructor Lyle McDonald (Lyle McDonald) investigatedExcess Post-Exercise Oxygen Consumption and Exercise.this question using bicycle power meter and counter of calories, it is found that an impressive 7% the difference between burning calories after 30 minutes of cardio and 30 minute HIIT - is just 14-21 calorie. You can burn the amount of calories just to prolong his cardio for 5-10 minutes.

As for exercise with weight, number of calories burned after exercise is increased depending on the intensity. But the actual figures vary in a very wide range - from 6 up to 800 calories. all things considered advantages of strength trainingBurning calories after it can be considered as simply a nice bonus.

Concerning the benefits of HIITSuch exercise help your heart to adapt and overcome the stress of exercise and daily life.

There is no consensus about what kind of exercise routine helps to better improve heart rate variability - a new way to measure the adaptability of the organism. It seems, for this will fit any aerobic exercise, if you do not overload the weak heart extreme workouts.

What to do to lose weight faster

The most important exercise - that you continue to do so without risk to health.

If you like the test of high-intensity interval training - it's wonderful. If you prefer a less intensive workout (but longer) - is also good. If you love to lift weights - it's all cool.

The main thing that the mere thought of exercise did not cause you negative feelings. If the mention of the treadmill throws you in despair, try something else. If weight training - not your path, there is no problem.

You should never ignore something that works for you. Studies designed for laboratories, often overlook the complexity of the application of techniques in real life.

In one studyHigh Intensity Interval Training in a Real World Setting: A Randomized Controlled Feasibility Study in Overweight Inactive Adults, Measuring Change in Maximal Oxygen Uptake.We tested independent high-intensity interval training on the street and found that participants had to change the protocol due to injuries. In addition, the results in the real world very different (for the worse) from the laboratory version.

Therefore, if something works for you, keep doing it. Your body - is a laboratory in which there are the most important studies. The results of scientific experiments may open up new opportunities for you, but never let them cross out what you worked so hard to learn about yourself.

conclusions

If you like to overcome their limits during short workouts, choose HIIT. But remember - to maintain health and avoid injury, do not spend more than three interval sessions a week.

If you have time and you prefer a slower advances, cardio will be your best friend. And there are many reasons to do power sports.

The best option - to combine all three types of training.

And do not forget that the real battle for calories is not in the gym, and you have in the kitchen. The fewer calories you consume with foodThe less time you have to try to lose weight.

What about you? What workouts help you lose weight?