Cardio vs HIIT: Which training method burns fat faster?

Your summer holiday is approaching and you haven't managed to lose as much as you originally intended? What if we told you there's a method that will let you get rid of the excess kilos more effectively and in half the time you've been used to? It won't happen without work, though. Burning fat requires training of a certain intensity and an adjustment to your diet. What actually is cardio and what is it for? By classic cardio, or moderate-intensity continuous training, we mean any physical activity carried out in the aerobic zone, where the ideal heart rate lies between 60–75 % of maximum heart rate. It is in this aerobic zone that oxidative metabolism is activated and the body draws energy from fat reserves, thus burning fat effectively. Once the 80 % threshold is crossed, this mechanism changes to anaerobic and the body starts using carbohydrates as its energy source. And that you don't necessarily need. To explain: just imagine choosing a highly intensive session in which you expend a lot of energy but practically don't burn any fat at all. You can work out for yourself that such training doesn't make much sense for you when it comes to reducing weight. During cardiovascular training it's therefore a good idea to keep an eye on the optimal heart rate with a smart watch. Burning fat isn't the only point of cardio. According to the WHO (World Health Organization) every adult should manage at least 150 minutes of moderately demanding aerobic activity. Ideally twice that, i.e. 300 minutes. A similar guideline says we should move for at least 75 minutes every week, ideally twice that again. And movement in the aerobic zone spread out like this is good for the joints, for strengthening the heart muscle and for maintaining overall physical condition. Besides that, movement releases endorphins, the so-called happiness hormones, which reduce stress and bring about a feeling of release. Effective cardio and combining cardio with weight training Cardio can take many forms…