Low Instensity vs. High Intensity

Many of our clients ask, “What’s more important, low intensity or high intensity workouts?” This is a great question and I have a very simple answer. Although fat provides a greater percentage of energy during low intensity exercise, you still have to take account of the total calories burned. Let’s consider 2 workouts performed by the same individual exercising on a stairclimber. 

	SESSION #1	SESSION #2
Percentage of MHR	85%	65%
Exercise time	30 minutes	30 minutes
Calories expended during exercise	480	300
Percentage of calories from fat	50%	80%
Fat calories utilized	240	240

The above demonstrates that higher intensity cardiovascular workout can burn the same (or higher) number of fat calories than low intensity exercise in the same duration. Yes, low intensity cardio workouts burn a higher percentage of fat calories, but a high intensity cardio workout will burn a higher number of calories, yielding the same number fat calories burned during a low intensity workout. Of course, the calorie burn will vary from person to person.  

You should consider these added benefits of a high intensity cardiovascular workout:

● Larger number of total calories utilized

● Metabolism remains elevated for a longer period of the time

● You gain a higher level of cardiovascular conditioning (great for old ticker) Burning fat calories shouldn’t be your goal.

You should remain focused on the total number of calories burned when trying to loose weight. Remember, weight loss is about calories in and calories out. It takes a caloric deficit at 3,500 calories to loose one pound of fat. This deficit can come from any combination of decreasing your caloric intake or calories burned during exercise. Keep in mind, the healthy way to achieve permanent weight loss will include a sensible diet AND a regular exercise program (cardio & resistance training), not just one or the other.

 Low intensity cardiovascular exercise if a great option for those who are out of shape or have physical limitations. If you are in good physical condition, challenge yourself with a safe, high intensity cardiovascular workout.  

To your health,

Shaneya Harris

Disclaimer – never workout more than you are in shape to do. Higher intensity workouts should be reserved for those who are already physically fit or have at least been exercising regularly for at least a few months.