Low intensity cardio V High intensity cardio

Many people do not understand the benefits of cardio, and how the two different forms of high intensity cardio and low intensity cardio can really impact your training! Firstly, lets look at the overall benefits of cardio,

- Decreased in body fat percentage.

- Reduced resting heart rate and blood pressure.

- Improved blood circulation.

- Reduction in stress levels

- Help to improve energy levels throughout the day.

- Increase in muscular endurance.

So no matter the form of cardio, you can already see that in general cardio can improve you training drastically!

Recently there has been a huge influx in trainers pushing for high intensity training within their sessions and promoting this for fat loss, however, this is not always the key to help you with you training!

Low Intensity (Slow) Cardio (LSC)

Although this type of training may have fallen behind, compared to High Intensity Training (HIIT), that does not mean there is not a place for LSC. As well as helping improve muscle endurance, aerobic capacity and burn fat, it also allows those more susceptible to injury or currently recovering from injury to take part in activity.

Not only this, but there is no better way of active recovery than LSC, allowing all metabolic byproducts to be removed from your tissues as blood flow increases.

Unlike HIIT, LSC can be a very versatile type of training including long walks with the family, swimming or cycling. Keep your heart rate below 60-75 of your max and you will facilitate a calorie burn.

High Intensity Interval Training (HIIT)

HIIT is a fast, efficient way to burning fat, improving VO2 max, and building aerobic capacity. Studies have shown that unlike LSC, HIIT increases the bodies ability to use fats as an energy source during exercise and may lead to excess post-exercise oxygen consumption, helping to burn more calories hours after your workout has finished. Unlike LSC, HIIT allows takes a shorter amount of time to complete, allowing it to be incorporated into a training plan much more readily.

The intensity of the workout forces your metabolism into a higher gear, creating an intense metabolic disturbance, requiring a higher amount of calories for recovery, meaning more energy is used post-exercise for recovery and to return to homeostasis.

High intensity cardio uses fast oxidative (i.e. Type IIa) and fast glycolytic (i.e. Type IIb) muscle fibres. Muscle hypertrophy occurs primarily through chronic anaerobic, high-intensity exercise. The more muscle mass an individual has, the greater the ability of their body to burn fat.

HIIT is a ratio of high intense intervals, alternated with rest periods. During the work period you should give 85-100% of your max and during the rest you will either stop or reduced your heart rate drastically.

Conclusion

Both LSC and HIIT have great advantages to anyone looking to improve their cardiovascular endurance as well as burning fat. However, to loose fat quickly, HIIT is the best form of cardio to incorporated into any training plan, allowing anyone to complete an intense, fat burning, muscle building workout in a short amount of time without causing excessive stress on the body.