Recent email sent from an old client

Dear Brandon:
I've recently read from the Internet that long cardio workouts (e.g. running) are not the best for permanent fat loss. These articles claim that because cardio burns fat, the body stores more fat after the workout to prepare for the next exercise. They say that resistance training and High-Intensity Interval Training (HIIT) are better for fat loss.
I don't know if these claims are reliable. Could you clarify? Thanks!
—Wanna Lose Fat

Dear Wanna Lose Fat,
The Internet can be a good resource for health and fitness information, but it's great that you are double-checking your findings. Especially because there is not much support for the claim that long cardio workouts cause your body to store more fat. However, there is good evidence that high-intensity interval training (HIIT) is an effective fat-buster.

HIIT, or interval training, is characterized by alternating between periods of high- and low-intensity activity during a workout. For example, instead of running at a steady pace for 30 minutes, you could alternate between sprinting for one minute and then walking or jogging for two minutes. This fast/slow technique seems to maximize fat-burning. According to a study published in the Journal of Applied Physiology, participants burned more fat (and showed improved cardiovascular fitness) after only seven sessions of HIIT over two weeks. HIIT may work by training mitochondria (the cell's energy centers) to burn fat calories before carbohydrate calories.

In general, high-intensity or aerobic exercise burns more fat than low-intensity exercise. For example, you will burn more fat calories by running for 30 minutes compared to power walking for the same amount of time. What counts as "high" or "low" intensity exercise varies from person to person, and also depends on your heart rate. Ask your trainer to calculate your target heart rate during a high intensity workout.

I also recommend mixing up your workouts to include weight training along with aerobic exercise in order to build muscle and burn fat more efficiently. Finding a variety of ways to exercise that you truly enjoy (whether it's cycling, dancing, running, or yoga) will also help you burn more fat in the long run — if you're having fun, you may be more likely to exercise longer and more often, and avoid burnout.

Before you begin interval training or start a new exercise regimen, you will want to talk with a trainer to make sure you won't be wasting your time. Kansas City residents can discuss their fitness goals with me at Prairie Life Fitness. You might also want to contact me for an online training program to help plan and track your workouts.

Good luck this new year!