Benefits of Low vs High Intensity Workouts
First, let’s define the two. Low intensity aerobic routines are exercises that elevate the heart rate by approximately 50%. High intensity aerobic workouts are those which are intended to raise the heart rate by approximately 75%. We will look at measuring heart rate a little later, but each from the aerobic workouts have their place, depending on who is doing the Aerobic Training Program.
For fat reduction, high intensity aerobic routines are absolutely the best. These intensive workouts burn approximately 14 calories for every minute, or quite a bit more fat than low intensity cardio exercises (about seven per minute), and have been found to possess the additional advantage of burning up calories hours following the cardio workouts have been completed. When you don’t have much time to squander inside the gym, high intensity cardio exercises is where your exercise should be.
Low intensity cardiovascular routines burn less calories, so to achieve equivalent benefits you will need to exercise for longer periods of time. That held, high intensity aerobic workouts are not for everybody. Folks just starting cardio workouts, individuals with certain health conditions, and people getting older, especially when they aren’t in great physical shape, shouldn’t attempt high intensity cardio workouts until they may physically handle them.
So if heart rate will be the decisive factor in high intensity aerobic routines, how must that be determined? The formula we use to get to the target heart rate zone, or where your heart rate needs to be maintained throughout one of the high intensity cardio routines. First, deduct your age from the number 220, or for females 226. If you are a 40 year old male, that would be 180. For the lower end in the objective heart rate zone, multiply by 0.6. For our case, the low end of your target heart rate zone will be 108. For the high end, multiply the 180 figure by 0.9 to arrive with a heart rate of 162. A more precise method of determining these figures for cardio workouts is the Karvonen Formula, which would require you to input your resting heart rate.
For people who prefer to stay within the low intensity cardio workouts, you will want to stay inside the 50% range of maximum heart rate. Besides those folks mentioned above, they are good to utilize as warm up for those about to embark with their higher intensity workouts. Apart from the span of time necessary in these aerobic routines, they offer the benefits of helping to decrease cholesterol and blood pressure and have reduced injury threat. But also, they still burn fat, as 85% of these calories burned in this zone are fats.
We trust this gives you some insight into the benefits and downsides of low intensity cardio workouts verses high intensity cardio exercises. Obviously, if you’re physically capable, it’s best to remain in the high intensity workout zone. When you possibly can, remember to keep your exercises concise (20 to 30 minutes) and approximately three to four times a week ought to do the trick. Also, see our article on Ways to Work Out safely that will give you some thoughts on staying injury-free during exercising.