Let's crunch some numbers to show you exactly what I mean when I say high-intensity exercise burns more fat.

Low-intensity training burns about 50% fat for energy while high-intensity training burns about 40% fat for energy. This is not a huge difference.

Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories burned.

Now say 10 minutes of interval training at a high intensity burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned.

By doing the high-intensity work, you've just burned 14 more fat calories in half the time. Starting to sound good? There's more...

---

Low-intensity exercise only burns calories while you are actually exercising. That means the moment you stop exercising, your

caloric expenditure goes back down to nearly baseline levels. Within minutes, you're not burning many more calories than if you hadn't done anything at all.

High-intensity exercise, on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session). This means you're continuing to burn many more calories all day long!

---

Low-intensity exercise does nothing to build or support muscle mass. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there. Want to keep your metabolism working to burn fat? Do whatever you can to build or keep your muscle tissue.

High-intensity exercise has the potential to increase muscle mass. Compare the body of a top sprinter to a top marathon runner. The sprinter carries far more muscle mass. You won't get big bulky muscles from high intensity training but you will get shapely and more defined muscles!

---

How To Do It

Now that you've seen how effective high intensity training can be for fat loss, how is it done?

The absolute easiest way to start this type of training is to get on a cardio machine at the gym and select the interval training program. As you'll see, you'll start off with a fairly light warm-up cycle, then quickly jump up to a high intensity level for a short burst. You will then drop back down to a low level for a period of time, then back up to a high level again, repeated several times and finishing with an appropriate cool-down period.

The repetition of these intervals is the nuts and bolts of high intensity interval training. You can also do it manually by adjusting your intensity level up and down over short periods of time.

For example, do 30 seconds at high power then 30 seconds at low power. Repeat. It's very simple and very effective.

Another excellent method for doing high-intensity training is called aerobic interval training. It is essentially the same concept as the previously explained interval training but the work intervals are longer with the intensity level somewhat lower. A good example would be running at a pace that you can only keep up for about 5 minutes then walking for 2 minutes then running 5 more minutes, walking 2 minutes, etc.

High-intensity training can be applied to any form of cardiovascular exercise. Anything from walking/sprinting to swimming to bike riding will work perfectly. I would recommend doing his type of training 2 to 3 times per week for best results. As always, be sure to consult with your physician before starting any exercise program.

---

Remember, what you get out of exercise is directly proportional to what you put in. Work at high-intensity training for awhile and see just how much better your fat-loss efforts go.

For more information on cardiovascular training, including advice on activities you can do, reviews of different types of cardio machines, other forms of cardio training, and some well-explained, useful, basic physiology go to: http://www.fitstep.com/Library/Info/Info.htm?news

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.

Google News Updated : Fri, 09 Jan 2009 22:11:53 GMT Officials Still Seek Source of Salmonella Outbreak - Washington Post ABC News Officials Still Seek Source of Salmonella Outbreak Washington Post - 1 hour ago By Steven Reinberg FRIDAY, Jan. 9 (HealthDay News) -- The source of a salmonella outbreak that has sickened almost 400 Americans in 42 states remains unknown, US health officials said Friday, adding that more cases are expected. New Salmonella Outbreak: Here's How to Reduce Your Risk U.S. News & World Report North Carolina resident tests positive for Salmonella Asheville Citizen-Times PRWeek - The Chattanoogan - abc11tv.com - News & Observer all 1,018 news articles Publ.Date : Fri, 09 Jan 2009 20:46:09 GMT RPT-Obama tries to allay concerns over stimulus package - Reuters Times Online RPT-Obama tries to allay concerns over stimulus package Reuters - 1 hour ago By Caren Bohan and Jeremy Pelofsky WASHINGTON, Jan 9 (Reuters) - President-elect Barack Obama said on Friday that the latest grim unemployment report added urgency to the need to pass his $800 billion stimulus proposal, even as his efforts ran into ... Video: Obama: New Layoffs Show Need for Urgent Action AssociatedPress Borger: Do congressional Dems need intervention? CNN International Bizjournals.com - FOXNews - Los Angeles Times - Washington Post all 7,442 news articles Publ.Date : Fri, 09 Jan 2009 21:08:22 GMT U.S. Supreme Court to hear two appeals on 'race politics' - Los Angeles Times Reuters U.S. Supreme Court to hear two appeals on 'race politics' Los Angeles Times - 43 minutes ago Justices will decide whether to strike down laws that provide special protections to minorities in the workplace and in the voting booth. Supreme Court to Rule on Voting Rights Act Washington Post Supreme Court to hear challenge to voting rights act USA Today New York Times - Reuters - CNN - The Associated Press all 250 news articles Publ.Date : Fri, 09 Jan 2009 21:28:02 GMT Payment to Pirates Ends Tanker Hijacking - Wall Street Journal WELT ONLINE Payment to Pirates Ends Tanker Hijacking Wall Street Journal - 36 minutes ago By CHIP CUMMINS DUBAI -- The US Navy said Friday it expected a Saudi Arabian oil tanker hijacked in November to be freed and underway in the next 24 hours, potentially ending the most dramatic of several, recent pirate attacks in the waters offshore ... Somali Pirates Release Saudi Tanker Voice of America Saudi oil tanker said to be released by pirates for ransom International Herald Tribune CNN International - guardian.co.uk - Bloomberg - PRESS TV all 520 news articles Publ.Date : Fri, 09 Jan 2009 21:35:44 GMT A guide to the Blagojevich impeachment - MSNBC USA Today A guide to the Blagojevich impeachment MSNBC - 37 minutes ago By Tom Curry Here is a guide to the process by which Gov. Rod Blagojevich of Illinois might be removed from office Impeachment is the formal accusation of wrongdoing, lobbed by a legislative body against an executive branch official, such as a governor ... CQ Transcripts Wire Washington Post Blagojevich impeached over alleged Senate-for-sale scandal Salt Lake Tribune New York Times - ABC News - CNN - NECN all 4,092 news articles Publ.Date : Fri, 09 Jan 2009 21:34:17 GMT Costa Rica earthquake death toll rises to 15 - CNN International Globe and Mail Costa Rica earthquake death toll rises to 15 CNN International - 4 hours ago SAN JOSE, Costa Rica (CNN) -- The official count of confirmed deaths grew to 15 Friday afternoon, one day after a 6.1-magnitude earthquake shook north central Costa Rica, a government emergency official said. Tourists evacuated after fatal Costa Rica quake Reuters UK Costa Rica Earthquake Rescuers Try to Help Thousands Bloomberg The Associated Press - Reuters India - Inquirer.net - Los Angeles Times all 845 news articles Publ.Date : Fri, 09 Jan 2009 17:37:39 GMT Rubin resigns from Citigroup following criticism - MarketWatch ABC News Rubin resigns from Citigroup following criticism MarketWatch - 29 minutes ago By Alistair Barr, MarketWatch SAN FRANCISCO (MarketWatch) -- Robert Rubin, former Treasury secretary who has come under fire for his role in the financial crisis, has decided to leave Citigroup Inc., the banking giant announced Friday. Citigroup Statement on Rubin's Departure; Rubin's Letter Wall Street Journal Citigroup's Rubin steps down CNNMoney.com New York Times - Forbes - Houston Chronicle - USA Today all 294 news articles Publ.Date : Fri, 09 Jan 2009 21:42:14 GMT RSS Software Increased Web Site Traffic