What is the best type of cardiovascular exercise when it comes to losing weight? What matter what kind you do if you are male or female? Here, we look at the different types of cardiovascular training and the amount of calories you can burn for men and women and find the best option for you.
Cardiovascular or ‘cardio’ training has become a staple in the exercise routine for many people. And, in recent years the High Intensity Interval Training or HIIT, has become a huge craze, replacing training, conventional steady state (i.e. put the miles on the treadmill) as the dominant form of work the heart and lungs and, perhaps most importantly, in burning calories to help you lose weight.
Both men and women have been turning on your running shoes for a pair of dumbbells and an interval timer with many women prefer HIIT training routines lower intensity. But should both men and women EQUALITY expect the results of HIIT as those of conventional training in steady state?
Recent studies show that women can actually be better served to go with less intensity, work in steady state, compared to men, who seem to burn more calories per minute using higher intensity intervals.
In fact, four independent studies, all with different types of interval training and steady state showed a clear trend; that when body weight and time are represented, women actually burned fewer calories than when training HIIT type by men is used, but generally outperforming men in the exercise at lower intensities, a trend that curiously, it seems crossed for resistance training as well.
On average, women who finished the training HIIT burned between 0.09 and 0.2 calories per minute per kilogram of body weight, while men were as high as 0.13 to 0.29 calories per minute per kilogram of body weight.
So, to put this into perspective, a normal man of 70 kilograms made 10 minutes HIIT workout can burn up to 203 calories, compared with only 140 calories for a woman who did HIIT for the same amount of time and weighed the same as their male co-training.
And if you are doing more of a workout HIIT a week, that gap will multiply calories.
Slow and steady wins the race
As noted above, the same group of studies showing that men generally tend to burn more calories per minute at higher intensities, also showed that women tend to burn more calories per minute at a lower intensity.
In fact, jogging, and walking in low intensity, women burned 0.6 calories per minute per kilogram of body weight compared to men with 0.5 and, at low intensity, and trotted women lost 0, 16 calories compared to men with only 0.12, which would mean that in 30 minutes of running, a woman of 70 kilograms would burn 336 calories, compared with 252 for a man of the same weight; a difference of nearly 100 calories. In a workout!
Why is this?
It could be due to the fact that physically active women usually have a greater number of fibers type of resistance “(known as Type 1 or slow-twitch fibers)” than their male counterparts. This would make the low-intensity exercise work more muscles more optimally, and, therefore, may cause greater energy used for the exercise if carried out at a higher intensity, as in training interval.
HITT vs. low intensity workouts: conclusions and recommendations
This in no way is a call to ditch intervals if you are a woman, the HIIT training can be very effective to burn fat and improve fitness. However, those who claim that HIIT is a superior form of training everyone can still have some research to do.
Another element to consider is the phase of the menstrual cycle of women . As demonstrated in an article on the menstrual cycle, nutrition and exercise, hormonal changes during the menstrual cycle can cause the metabolism of a woman can prioritize fat burning more carbohydrates in the past two weeks and may be an optimum time to use the formation of slow and steady state.
However, in the first two weeks of the menstrual cycle, when carbohydrate is a source more fuel used, the formation HIIT may be more beneficial.
Planning training programs for men, however, could be easier, since they are not subject to such changes in metabolism. Therefore, for men, higher intensity exercises may well be the answer to burn more calories.
The HIIT training are also much more efficient over time, with most of HIIT training having a third of the time of exercise of common steady state. Therefore, people who have difficulty getting time for a workout you cannot have no choice but to use a HIIT routine.
Thus, while the lower intensity training may be more beneficial for women, varying training and program planning for the time of your type of cardio for the right time are always important factors for success in achieving the objectives in mind.
Athletes are naturally more comfortable sticking to the form of cardio that exceeds and mimics your sport and your program objectives, especially as gender differences in the calories burned during cardiovascular exercise seem to disappear in athletes more experience.
While for recreational athletes, sometimes preferably has a larger impact on the exercise is performed. After all, the best training program is useless, if not carried out.
In choosing exercises to perform during cardiovascular exercise, but also should be mentioned that runs either on the road or on the treadmill, you have a higher risk of injury both connective tissue, such as tendons and ligaments and joints therefore, that alternatives such as cycling or running on the elliptical machine or using the rowing machine. Therefore, keep a low impact during steady state activities can help prevent pain and injury and to allow more time to spend in the gym.
It is also worth considering that the use of resistance exercises during HIIT training can help preserve the best muscle mass exercises unweighted as aerobics or bike racing, while helping to improve fitness and health cardiovascular. With this in mind, circuit weight training might be the best choice when the most efficient cardio routine is sought.