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Both intervals and cardio training are forms of exercise recommended for people who are slimming. However, in terms of the speed at which fat is burned, interval training has a big advantage over cardio exercise. Check out the differences between the two types of training and how to exercise for the best weight loss results.

You want to lose weight and are wondering which type of training to choose:intervals or cardio ? If you want very quick results, and at the same time you have little time to exercise - choose interval training. Among all types of training, it is the most effective way to lose unwanted pounds.

Interval training - why does it lose weight better than cardio?

Until recently, it was thought that the best way to reduce body fat was through a long, steady effort of moderate intensity. However, this view is a thing of the past - scientists in cooperation with experienced athletes have proved that by interval training you can burn fat up to 3 times faster than performing traditional cardio exercises, and with less energy. Why is that?

The decisive influence here is not the speed with which adipose tissue is burned during training, but the processes taking place in the body for several to several hours after exercise. Since intervals are an extremely strenuous workout that involves 80% of the body's muscles (compared with only 40% of moderate cardiovascular effort), the body requires a long recovery period. In order to return to the form before training, it is necessary to provide large amounts of oxygen, which is involved in the recovery processes. Energy for these processes is taken from fat. Hence the high effectiveness of intervals in fat burning up to 24 hours after training. Regardless of whether we are sleeping, lying on the couch or driving the car - thanks to the intervals we lose weight for a long time also at rest.

Interval training and cardio - differences

When we compare the intervals to cardio training, it turns out that in the case of the latter, the regeneration process and the associated fat burning phenomenon occurs to a much lesser extent. In addition, to get the long-term benefits of aerobic (cardio) training, you should exercise for a minimum of 30-40 minutes a day. For intervals, only 3 are enoughtraining sessions a week for 25 minutes to obtain satisfactory results. So it is a significant time saving with maximum effectiveness in weight loss.

An additional advantage of interval training is the fact that it helps to burn fat in the areas where it is the most and the hardest to get rid of it, i.e. the abdomen, hips and thighs. That is why intervals should be introduced to their training plans by people who care about a slim, flat stomach and women who want to reduce the circumference of their thighs and hips. Such training will be better than, for example, crunches, squats or lunges, which will strengthen the muscles but will not reduce fat.

It is worth adding that, unlike cardio training, the intervals do not burn muscle tissue. Thanks to very short training sessions, muscle loss is minimal. This is especially important for people who want to lose weight while sculpting and toning the body.

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Author: Time S.A

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Cardio training - should you give it up completely?

It might seem that cardio training loses with intervals in all fields and therefore is useless for people who are slimming. This is not true. Intervals are much more effective, but you have to remember that they are not suitable for people who are just starting their adventure with sport and are not in shape. Interval training is a significant energy expenditure for the body and if we are not used to it, the effects of such an exhausting session can be fatal for us - painful soreness, extreme fatigue, exhaustion and lack of motivation for further training.

For this reason, beginners should start losing weight with cardio training, and then move on to intervals.Thanks to this, they will prepare their body for increased effort and minimize the risk of overtraining. For example, you can use moderate aerobic exercise for the first 4 weeks (at least 4 times a week for 30 minutes), and then slowly start entering intervals.

It should also be remembered that elderly, obese people with heart problems who want to lose weight should also focus on cardio exercises, because training at the level of 90-100% of efficiency may be too strenuous for their body.

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