HIIT, LISS, Running — How to Train Your Heart and Burn Fat Most Effectively
Truth: moderate cardio (2-3x/week) has no negative effect on muscle mass if you consume enough protein and calories.
Truth: sweating is the body's cooling mechanism, not an indicator of fat burning.
| Zone | % of max HR | Feeling | Benefit |
|---|---|---|---|
| 1 — Very Easy | 50-60% | Can talk | Warm-up, recovery |
| 2 — Easy (LISS) | 60-70% | Can talk in sentences | Fat burning, endurance |
| 3 — Moderate | 70-80% | Talking is harder | Aerobic endurance |
| 4 — Hard (HIIT) | 80-90% | Very hard to talk | Anaerobic endurance, VO2max |
| 5 — Maximum | 90-100% | Impossible to talk | Explosive power, speed |
One 20 min. HIIT workout can increase metabolism for 24 hours after the workout — the so-called "afterburn" (EPOC) effect.
The highest percentage of fat is burned in the 60-70% max HR zone (LISS), but HIIT burns more total calories.
L-carnitine + cardio = a powerful combination for fat burning. L-carnitine helps transport fatty acids into the mitochondria.
For health maintenance — 150 min. of moderate-intensity or 75 min. of high-intensity cardio per week (WHO recommendation). For weight loss — 200-300 min. per week.
LISS can be done every day. HIIT is recommended no more than 2-3 times per week so the body has time to recover.
Both options work. Morning cardio can help build a healthy routine, evening cardio can reduce stress after the workday. The most important thing is consistency.
Running burns more calories per minute, but cycling is gentler on the joints. Best is to combine both.