Fitness experts recommend morning cardio as one of the best ways to stay fit and burn fat. Research shows that when you embark on regular morning cardio, you end up burning up to 20% more fat.
Doing cardio in the morning is said to be effective because as you sleep, the body tends to conserve carbs and uses fat for energy. Also, it converts amino acids into glucose. Thus, morning cardio can help your body mobilize more fat and amino acids for energy. Now, that’s good news if you’re an athlete who wants to increase his/her trophy haul, right?
Here’s a rundown of cardio types that will help you achieve your morning workout goals.
The HIIT Cardio
High-Intensity Interval Training (HIIT) is designed to allow you to burn more calorie and fat after a workout in comparison to low-intensity cardio. In essence, this means that with HIIT, you will end up expending more calories for the remainder of the day, even when you are not doing anything.
Repeated studies suggest that HIIT workout sessions take less time compared to slow and steady morning workouts, thereby enabling you to lose twice the amount of fat.
While you may burn more total calories with slow and steady workouts, the HIIT program somehow results in higher total fat loss. What this implies is that with HIIT, you burn more calories and fat throughout the day which translates to more fat than you burn in a single workout session.
So, if doing HIIT first thing in the morning fits in with your schedule, consider trying it out, but according to fitness experts, be sure to take a protein shake before you start your workout session.
Low Intensity Cardio
This type of morning cardio involves intensities that help you achieve an optimal heartbeat of 40% to 60%. It starts with something slow that continues for about 40 minutes. You can walk, cycle, or jog. In other words, you should converse while doing the high intensity, long duration cardio.
This type of morning cardio is ideal for those who are just getting started. It can also be great for fat loss, especially for overweight individuals. It is the least demanding type of morning cardio.
As you begin to work out, you may consider doing high intensity, short duration cardio. This type is designed to help you achieve a maximum heart rate of 80-85%.
At this rate, you are deemed to have reached your Anaerobic Threshold, although this may vary based on your morning workout goal and genetics.
In conclusion, while high-density, low-density morning cardio is demanding, it is excellent for improving your fitness levels. Each session of this type of cardio lasts between 5 to 20 minutes depending on the intensity.