Low Intensity or High Intensity Cardio?

[defixon]

I am sure this question has been asked plenty of times on this forum, yet instead of using the wonderful "search" tool, I am going to be a pain in the @ss and ask it here .

I have read that low intensity cardio works just fine for fat loss, but then again I have read that it just isn't enough to burn fat. Unfortunately, a lot of articles on this site contradict each other so its tough to find out the truth on some situations, this being one.

On the other side of the field, we have high intensity cardio that obviously burns fat but also can burn muscle.

I worked hard for the muscle I have gained, and I am trying to keep on as much as possible during my cut. So with this said, does walking at 3-3.5mph actually burn fat?

One of my fan's on here, JamerJay, has an amazing physique with low body fat (even a little too low imo). He explains how walking is better then HIIT because with low intensity cardio your body is initially using fat for energy instead on high intensity your body is burning all the carbs first then using the fat for energy. Does this make sense?

Anyway, I know responses will be mixed, low intensity doesn't work do high intensity or low intensity does work use it..and so on. Yet what im looking for someone (other than jamerjay)that actually has seen good ressults from doing low intensity cardio (of course with a clean diet).

[muirsy88]

I've had good results with it man. 20 mins in the morning on an empty stomach and then another 30 mins in the afternoon.

Lately though, I've been doing some more high intensity stuff because I'm doing a trialthlon later in the summer. The problem i have with HIIT is that I find myself getting REALLY hungry!

So yeah, worked well for me too. JammerJay intrduced me to that actually a couple years ago!

[gfundaro]

I explain this alllllll the time. But here it goes:

You can't maintain an anaerobic environment longer than you can run a full-out sprint. In that instance, you're only undergoing glycolysis, which uses glucose to create ATP.
For ALLLLLLL the rest of the time, your body is performing all of its metabolic functions. They'll all use whatever's there-- glucose, glycogen, then fat. If you want to walk for an hour, you'll burn the same amount of calories as you would running for half that time; what you burn depends on what's in your body. There is no 'fat burning zone', sorry man. My rule for cardio is: Always between 30-60 minutes, always as hard and fast as possible, always varied, and never on a leg day. :-) Why do one type of cardio? You don't do just one exercise for a given body part.

[defixon]

I dont mind the duration, if its 30 mins or 60 mins, i just want results. I'd prefer to walk though then run..i guess i despise running, and I bust my ass hard enough lifting that im usually lazy when it comes to cardio haha. Anyway, if walking works then thats what i'll be doing.

[Dave P]

Finally a LIT vs. HIIT thread.

In all seriousness I prefer 30-45 minutes of moderate intensity (140-150bpm) after my weight training.