Ronny Terry is a Swindon-based personal trainer. He has previously worked as Performance Analyst with Swindon Town FC and on obesity initiatives with the NHS. Tweet your questions to @SWITCHFITUK or visit www.switchfituk.co.uk

Q What is the best cardiovascular exercise for fat loss – training long and slow, or short and fast?

A Cardiovascular activities such as jogging or cycling, performed at heart rates of between 50-70% maximum, have long been a staple for those looking to reduce body fat.

Exercising at this steady state in the ‘fat burning zone’, the body can utilise a fairly high proportion of the required energy from fat stores, and activities can be performed for a long duration.

High intensity interval training (HIIT) involves repeated bouts of near-maximal effort followed by various recovery times. This training style has recently been gaining popularity among exercise enthusiasts, but for decades has been an integral part of athletic training programs due to the stop-start nature of many sports.

Fewer calories are burned from fat stores during activity but, depending on the session duration, more may be burned overall.

There are advantages and disadvantages to both training protocols. HIIT should not be performed by those new to exercise and the elderly will often not be able to train at true HIIT intensities.

HIIT can positively influence body composition goals due to the ‘after burn’ effect of a raised metabolism for hours afterwards. Improvements in aerobic and anaerobic fitness can also be observed.

Steady state training is more accessible for those new to exercise and can be as simple as going for a walk. Due to the more gentle nature it is a suitable option for the elderly and those that are overweight.

This type of training has many benefits, including fat reduction, reducing risk of heart disease and decreasing insulin resistance, making it a great starting point for those thinking about getting in to fitness.

Irrespective of training method, diet will always be the most important factor when looking to improve body composition. You cannot out-train a bad diet so keep this in mind when faced with nutritional dilemmas.