Why Classic Aerobic Training Just Doesn’t Cut It (Fat, That Is)

I have read many articles that conclude resistance training and High Intensity Interval Training (HIIT) are superior to traditional, low impact aerobic exercise for weight loss and overall fitness.  But a friend of mine recently ran across a research report entitled “The Futility of Aerobic Exercise for Weight Loss” by Jade A. Teta and Keoni Teta that does about as good a job as any explaining in layman’s terms why this is so.  Their conclusion is clear:  “When talking about exercise, aerobic exercise is the worst way to reach your weight loss goals…If you are serious about weight loss and health, you should seriously rethink your exercise program and replace an aerobic regime, which yields small benefits, to a resistance or interval workout.”

Read the full text of “The Futility of Aerobic Exercise for Weight Loss” here.

Key Takeaways

The authors make many key points in the paper, but here are the major ones that resonated with me:

1. “Aerobic exercise by its very nature must be done at a low enough intensity to ensure adequate oxygen consumption. Therein lies the problem. In order for the body to get leaner, it must be continually challenged with increasing intensity. Aerobic exercise has a built-in intensity ceiling and therefore becomes a limiting factor for adaptation.”
2. High intensity cardio exercise burns more total fat than aerobic cardio exercise because of an effect called EPOC, or “Excess Post exercise Oxygen Consumption”.  EPOC results in increased metabolism in your body for up to 48 hours!  This is what we also call the “AfterBurn Effect”.
3. The hormone cortisol is released when you exercise, and it raises blood sugar levels.  If low intensity exercise doesn’t burn off all the sugar, excess sugar goes to fat storage.  High intensity exercise, however, also releases other hormones that counteract the effects of cortisol and block the fat storage mechanism.
4. “Long duration exercisers who stop running are more prone to higher levels of unopposed cortisol, a situation that may actually lead to fat gain.”  This is why some people gain weight back quickly when they give up on their low intensity program after seeing little result.
5. Aerobic exercise like walking and jogging is certainly better than doing nothing and should be done as often as possible, but “if you want to lose weight, transform your body, and slow the aging process you will have to invest in high intensity exercise.”

The Choice is Yours

I’ve become a convert to the benefits of resistance and high intensity interval training for weight loss and overall cardiovascular health.  I routinely get my heart rate up to 90% of my max heart rate without ever hitting the street, a treadmill, or elliptical machine.  This is also the secret to why the Beachbody programs I promote here work.  Almost all Beachbody programs incorporate high intensity training to get your heart rate up, induce EPOC, and boost your metabolism long after you finished your workout.  So are you ready to switch your exercise program up?  You’ll be amazed at the results you will get.

About John T

I am an Independent Team Beachbody Coach who found success using Beachbody's fitness programs and nutriton guides. I'm here to see that you have the same success I have had using Beachbody programs.