The general public when in conversation about losing body fat refers to fat burning exercises as cardio, and this is so because our culture has always seen any form of activity that makes anyone out of breath as ‘cardio’. Cardio is short for cardiovascular, which basically involves the use of your heart, arteries and veins. The word to describe what folks are referring to is called Aerobic(s), which in this case does not refer to an Aerobic class. Aerobic is a component of fitness that encourages endurance and fat loss, the difference with either, is how intense and at what combination it is done.Aerobic for endurance calls for one’s target heart rate to consistently be at 85 to 95% when conducting any aerobic type activity for the duration of time. In other words, if one takes up running, swimming, outdoor cycling, spin or a combination of more than one to build their endurance, then that person must carry and keep their pulse / beats per minute at 85 to 95% of their total heart rate. Simply minus your age from 220 and you would arrive at what your total heart rate is. If I am 26 years old, then my total heart rate would be 194; 85% of that is 165; 95% would be 184. This means that my beats per minute when conducting Aerobic endurance activities should always remain within 165 to 184, with all efforts to stay closer to the higher end. This high range puts an overloading demand on the heart and promotes a stronger cardiovascular system which then permits the heart to pump more blood, more oxygen throughout the body, making the body abler to endure, and the longer one practices. Aerobic for fat loss demands a lower target heart rate but the activity must be done with an interval setting, this means at the high points of interval training, it should fall within the range of 65 to 80%. Interval training simply involves a combination of short low intensity movements followed by bursts of long high intensity movements. During the high intensity bursts, a person’s beats per minute should fall within the recommended range. Taking the example of a 26 years old individual, his or her beats per minute would be 126 at 65% and 155 at 80%. Therefore, during their interval training either on a stair master, while running / jogging or cycling, during the bursts of long high intensity movements, their beats per minute must always remain within 126 and 155. The burst of long high intensity movements is what promotes fat loss as the sudden change in intensity causes the body to use the stored fat (unwanted fat) as energy to sustain the activity. You are now very well aware of the difference between building endurance and burning fat, which are distinct in requirements. Now you can confidently achieve whichever your goal may be.