For years literature has stated in various magazines etc. that low intensity cardio will be more effective at burning fat. I have experienced seeing hundreds of people struggle with this very topic. Research definitely points to high intensity interval training as the most effective for burning both total calories and more total fat calories. A study completed by the University of Wisconsin at LaCrosse clarifies the gray areas. This study demonstrated that in two 30 min bouts of exercise, subjects in the low intensity group burned 240 calories and 96 where from fat (41%). The high intensity group they burned 450 calories and 108 from fat. So, to be clear as a percentage of total calories.. the low intensity wins. However, relative to weight loss the high intensity wins due to higher total caloric expenditure in both total calories and from fat calories!
So, once you figure out your correct zones you need get to work and work it! Your recovery days have a purpose, but if your goal is to lose weight you can not have every day be a recovery day...
