The Role of Cardio in Achieving a Negative Energy Balance

When it comes to achieving a negative energy balance, focusing on diet is generally more effective than relying solely on exercise. For the majority of individuals, creating a calorie deficit through dietary changes is completely achievable. It’s important to remember that exercise, particularly for the average person, contributes only between zero and 10% of their total daily energy expenditure (TDEE). Even if this exercise is doubled, the energy expenditure remains relatively small and can come with additional time, stress, and recovery requirements.

However, there are instances where relying on diet alone may not be enough to create a negative energy balance. Some individuals may prefer to eat more and are willing to exercise more to accommodate for this. This is where cardio can be useful. The prescription for cardio is straightforward, with options ranging from low intensity to moderate intensity and high intensity intervals.

Recent evidence suggests that as long as the total work is equated, there is no significant difference in effectiveness between high intensity intervals and long, slow, steady state cardio. High intensity intervals offer the advantage of achieving the same fat-burning effect in a shorter amount of time. However, it’s important to consider the impact on recovery from resistance training. High intensity intervals may negatively affect recovery, making it advisable to limit them to two to three times a week and supplement with low intensity steady state cardio as needed.

It’s crucial not to go overboard with cardio, regardless of the type chosen. Adding cardio should be based on the need to establish and maintain a caloric deficit. Excessive cardio can negatively impact recovery from resistance training and make it difficult for clients to manage their time effectively. Additionally, accurately tracking energy expenditure from cardio can be challenging, as most calorie calculators are not precise and individual variations exist.

Therefore, it is recommended to focus on achieving the majority of the calorie deficit through nutrition, as it is more accurate and controllable. Cardio should be added based on the client’s response and adjusted accordingly. By finding the right balance between diet and exercise, individuals can effectively achieve a negative energy balance and work towards their fitness goals.

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