There is really no question that cardio exercise is good for fat loss, as any movement of the body that causes a rise in heart rate will contribute to fat loss. Where things get confusing is those sold on aerobic exercises talk as though it's the panacea for fat loss, and others counter that cardio exercise has its shortcomings, and therefore is not helpful at all. The truth is, both arguments have some truth, but don't buy into either argument. Aerobic exercises are very beneficial for fat loss, but alone may be of limited benefit.
So how does cardio exercise contribute to fat loss? First, let us break down cardio exercises into their basic categories, and see what each does for fat loss. When we use the term "aerobic exercises", it literally means "with air", and would include those where there is a constant flow of oxygen going to the muscle. These exercises would include bike riding, walking or running. Anaerobic means without air and during one part of the exercise the muscle would function without air. Sprinting and weightlifting would be examples of these exercises. Cardiovascular means exercising the heart, and although there may be a variation of intensity, with cardio being more intense, they are pretty much the same as aerobic exercises.
The best cardio exercise for fat loss is the higher intensity kind that is for shorter duration. Depending on the individual, three to four times a week with thirty minute sessions is probably optimum. Why we recommend more intense cardio exercise is because it has some fat loss benefit when you are finished with your workout, as higher metabolism will be maintained for a period of time later. This is not to say there is not a place for low intensity workouts. We always recommend diversity in your workouts, and longer more methodical training exercises can help build endurance. But for our discussion here on cardio exercise and its contribution to fat loss, shorter high intensity aerobic exercises are much better.
Another important factor in cardio exercise is to be sure to keep it short in duration. The objective is to keep a high level of intensity, and of course depending on the individual it will be impossible to keep an adequate level of intensity if the workout lasts to long. If you know the workout will only last twenty to thirty minutes, it will be easier to push through harder than if you had a one hour workout, where it would only be natural to pace yourself. For proper fat loss, the idea definitely is quality over quantity.
As with any of the high intensive aerobic exercises, a person must be sensible in any program they are attempting to take on. If this is your first go at exercising in awhile, get a physical from your doctor, and let him know what you are planning to do. Have a plan going in, preferably with advice from a trainer that will devise a program fit for you. If you are 60 years old and getting back into exercising, which is fantastic, don't attempt a program designed for a 30 year old. Also, remember you are never too old to start. There have been cases of people starting exercise programs in their 80's and have virtually rolled back the years. No matter what age you start, you should be commended on not accepting your age as a barrier. Just be sensible about it.
Our goal is to inform those people who are trying to lose weight on comprehensive, realistic programs for weight loss. We are definitely not into quick-fixes, but programs that involve proper diet, and Fat Burning Cardio Workouts, plus Build Muscle Lose Weight Programs. Rich Carroll is a writer and health advocate now living in London.