A common perception that prolonged cardio assists in fat loss and spot reduction has most people hooked on running, cycling or rowing for hours on end striving for that flat stomach and lean body physic. Unfortunately this is one of the biggest myths in the health and fitness community, with research showing that use of the aerobic energy system is negligible for fat loss, whereas the anaerobic energy system is considerably better for utilising fat burn during exercise.
Here are a few things to help you start doing to help burn fat!
Start Resistance Training–
40 minutes to a 1 hour of 70-80% maximal heart rate, 3-4 times a week. Must be constructed correctly in relation to diet!
Avoid Static Cardio–
Changing static (long period) or non-fluctuating cardio exercise for high intensity short duration short rest bursts training. Such as sprints, plyometric and HIIT training.
Lifting heavy with compound movements not only stimulates maximum muscle fibre and strength. Increasing your fast twitch muscle fibres and increasing your metabolic response.
Stay Within The Anaerobic Threshold–
Over-training the muscle can cause implications such as muscle degeneration due to an increase in the hormone “cortisol”.
In a nut shell prolonged cardio for fat loss is a MYTH!! Look for exercises such as sprints, interval training, HIIT training and various forms of high stress low rest exercises using the anaerobic energy system. This will increase lean muscle production, whilst stimulating fast twitch muscle fibres to create a metabolic response in the body causing fat loss.
To see what time threshold uses the anaerobic system look at the diagram. If you look you will notice the use of ATP (yellow), ATP-PC (Purple) and Lactic Systems (grey) all have an overall performance (red) that is limited to 1 minute of exertion maximum before you dip into the aerobic energy system (blue). This is the anaerobic system that if you’re looking to burn body fat you should be using!
Reference : www.poliquingroup.com