Interval vs. Constant Speed: Which Cardio Shreds More Fat

Interval vs. Constant Speed: Which Cardio Shreds More Fat

By Taylor Robbins, C.S.C.S
 
Magazines, articles, and your “trainer friend” are always telling you different things.  “Constant speed cardio at a moderate intensity is better for fat burning because that’s “fat burning zone” is something they say.  Or it’s, “No, intervals are better because the intensity is higher.”
 
Well, let’s clear the air.  Who is right and which is better for you to burn that stubborn fat off those hips and thighs.
 
A recent German study looked at the effects of constant speed walking versus interval speed walking on insulin sensitivity.
 
Insulin sensitivity is important for fat burning because it means we can regulate our blood sugar well, mobilize glucose from carbs, and burn fat from our fat cells.  If you want to be lean, stay lean, and have a flat stomach, you need really good insulin sensitivity.
 
This study proved that interval speed cardio (even when energy expenditure (calories burned) was the same as constant speed cardio) was far superior to constant speed for increasing insulin sensitivity and disposing glucose (burning energy via fat cells).
 
We see this anecdotally in the results our clients get as well by transitioning their previous “cardio” training to interval training using weights.
 
Basically, if you want to get the most out of your time in the gym, and increase your insulin sensitivity to improve fat loss and weight loss, stop doing a constant walk on an incline on the treadmill for 60 minutes every day, and start doing intervals.
 
If you want to discuss your weight loss goals specifically and learn how to achieve your dream body, fill out the form below for a free fitness strategy call.
 

 
References:
 
http://link.springer.com/article/10.1007%2Fs00125-014-3334-5

 

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