This answer can be simple yet complex, as there is no “best way” to burn fat. Each person’s body responds differently to exercise. But, any activities that incorporate large muscle groups and are weight bearing will burn more calories per minute and will be better geared towards fat loss.
It is often quoted within fitness that working at a lower intensity forces the body to pull more from fat storage for energy. At a very low intensity fat does account for most of the energy expenditure. Whereas at moderate intensity fat accounts for only about 50 percent of the energy used. But, at moderate to high intensity the body is burning more overall calories. Since the number of calories used per minute is increased at a moderate to high intensity when compared to a lower intensity, the total number of fat calories expended is also greater during the higher-intensity workout. The rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat, is important in determining the exercise intensity that will burn the most amount of fat.
To decrease body fat percentage, people do not necessarily have to burn fat during exercise. Much of the fat from adipose tissue is lost in the hours following exercise. Furthermore, the amount of fat lost post workout depends, in part, on the exercise intensity during the workout. Following high-intensity exercise, the rate of fat oxidation is higher than it is following low-intensity exercise. Usually people can perform a greater intensity of work if the work is broken up with periods of rest. So, interval training is an efficient way to perform high-intensity work and help decrease body fat percentage.
So, which form of exercise should you do to burn fat – strength training or cardiovascular exercise? Again, the answer isn’t clear cut. Both strength training and cardiovascular exercise have been shown to decrease body fat percentage. However, cardiovascular exercise appears to have a greater impact on fat loss in comparison to strength training. It is easier to keep a higher intensity with cardiovascular exercise than with strength training. But combining both has shown a greater result in fat loss than strictly doing one or the other.
By: Josh Shade, BS, ASCM-CPT, Personal Training Coordinator at Valley Health Wellness & Fitness Center
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