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Let’s continue our discussion about cardio machines programs and how to use them to your advantage. Yesterday we talked about MET level, what it measures, and how to use it to compare the work your doing on different cardio machines. We’ve got that covered, so what about the “fat burning” “speed training” & “intervals” programs that are pre-programmed into the cardio machine, do you ever get stumped by them?

First of all, you should know that body fat is stored energy (obvious I know). A pound of body fat equates to approximately 3500 calories, so if you have 10 pounds of body fat you have 35,000 stored calories. (that’s a lot!) The most efficient way to use your stored energy is to sit around and do nothing. Let me say it again….sitting around doing nothing creates a perfect environment for burning fat. I know I sound like a loony toon right now, but stay with me here.

Can you imagine….You see an old friend and immediately you can tell they’ve lost a substantial amount of weight. There you are, the two of you talking and catching up, finally you get the chance to compliment them on their weight loss. You tell them how great they look and finally you ask….”How did you do it?” They smile and say: “Well, I just sat around doing nothing at all, I learned from this crazy loon online that it’s the most efficient way to burn fat, so that’s what I did. Can you believe it?” Immediately you go home and decide to sit around doing absolutely nothing for one month and ta-daa, you’re thin again!

NOT!

Alright so what does any of this have to do with the cardiovascular machines at your local gym? A lot! The programs on the treadmill, bike, and stair climber that say “fat burning” are tricky. If you hit “fat burning” on your favorite machine, it’s normally a steady and fairly low intensity exercise session. During the session you are using fat (stored energy) as fuel to facilitate the workout. That sounds good, right? The catch is once you finish the workout, your body goes back to the same old metabolism and you get no more benefits from the valuable time you spent on that machine.

In contrast, moderate to high intensity training, speed training, & interval training all have one thing in common. If you push yourself during the workout, you’ll use a different type of stored energy (stored in the muscles and bloodstream) and you’ll create an energy deficit that must be paid. If your goal is to lose fat, this is the type of exercise you should do, you’ll reap the benefits of the time you invested long after your workout is complete. Long after you leave the gym, your body works to replenish energy stores and adapt to the new demand you’ve placed upon it. That means you’re metabolism will be elevated for a longer period of time (more calories burned, more fat lost!)

Once you get the hang of it, I promise you’ll love it! It’s so easy to burn fat once you have the simple, straightforward answers you need. If you’re in the habit of doing low intensity, long duration cardio (there is nothing wrong with that), ask yourself this: how long do you want to stay on that thing and how much time of your life do you want to spent exercising?

Hope you enjoyed this fun little fitness fact!