30 Seconds SummaryThe Cardio Comedown
- Cardio burns fat but only minimal amounts during a training session, and fasted cardio or sticking to the 'fat burning zone' does not enhance fat loss as energy balance remains paramount.
- Weight loss from cardio comes down to creating an energy deficit; excess calories from food can negate the effects of cardio.
- The benefits of High Intensity Interval Training (HIIT) include a temporary increase in metabolism post-exercise, though this effect lasts just 3 to 24 hours and contributes minimally to total calorie expenditure.
- Cardio can contribute to long-term fat loss by aiding in maintaining a caloric deficit, but it is not a miraculous quick-fix solution.
- Concurrent strength and endurance training can impair muscle and strength gains due to the 'interference effect', where adaptations from different types of exercise counteract each other.
- The interference effect is stronger in trained individuals due to their already adapted physiology and can become noticeable after 2 to 3 months of concurrent training.
- HIIT may have a reduced interference effect compared to steady state cardio (LISS) because it involves adaptations more similar to those required in strength training.
- Complete avoidance of the interference effect is unrealistic, especially with long or frequent cardio sessions; specializing in one type of training typically yields better results.
- Ultimately, careful diet management can lead to optimal fat loss without the negative impacts on muscle and strength gains seen with concurrent endurance and strength training.
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