What is the Most Effective Type of Cardiorespiratory Exercise for Fat Loss?
This is a question that is frequently posed by exercisers to fitness professionals. There are four basic variables in an exercise prescription: (1) frequency, (2) intensity, (3) time (or duration), and (4) mode (or type). Over the years, I have found mode to be the most important regardless of the exerciser’s goals. This is because a key to exercise adherence is selecting a mode that the exerciser finds to be enjoyable. If the exerciser does not enjoy the selected mode, he or she is more likely to drop out of the exercise program. If the exerciser finds the mode to be enjoyable, however, this increases the probability that he or she will remain faithful to the exercise program.
There are many other considerations in selecting the mode of exercise for an exerciser. One consideration is the muscle groups that are involved in performing that mode of exercise. Since fat loss can be simplified best as burning more calories than the calories that are being ingested, one would want to exercise the largest muscle groups. The more muscle tissue being worked, the more calories will be burned. Therefore, exercise modes that require the use of larger, and more, muscle groups will generally burn more calories and assist the exerciser in losing more fat. So, the exerciser should consider selecting exercise modes that utilize the entire body (i.e., arms torso, and legs).
Another consideration in mode selection is whether the exercise is weight-bearing or not. The body weight adds resistance, which requires more work and calories to move. One’s legs must bear the resistance of one’s body weight when running on a treadmill, but the stationary bicycle is bearing the body weight when one is sitting on its seat. Running on a treadmill, then, will generally burn more calories than riding a stationary bicycle. A cautionary warning must be given, however, against movement that results in the repetitive exposure to shock. This movement, particularly in weight-bearing activity, could lead to repetitive stress injuries and overuse syndromes. One should take preventative measures against repetitive shock, for example, by wearing appropriately designed running shoes and running on softer surfaces.
When selecting a mode of exercise, it is good to remember the old adage, “Variety is the spice of life!” Selecting a few modes and alternating between them will “spice up” one’s exercise life and keep one from getting bored with the same old routine. This will help to keep the motivational level high, which is important for adherence to an exercise program. Alternating between exercise modes will also help the exerciser to emphasize more muscle groups throughout the entire body. Another advantage of alternating between exercise modes is that it will help the exerciser to break up the repetitive stress and shock-producing movements by providing alternating periods of “rest and recovery” for the various muscle groups used in the different modes. This will reduce the chance for the development of the aforementioned repetitive stress injuries and overuse syndromes.