Many people do not take the time to think about their workouts and how their actions will affect their results. You won’t get the best results from mindless exercise, so take your time and think about the workout itself, as well as your progress with its effects.
Intensity levels are one of the most important factors to consider while profiling and planning an excellent fitness programme.
Many people who begin a workout programme are unsure whether type of exercise they should focus on: high intensity or moderate intensity. High-intensity and low-intensity workouts both provide benefits.
It all depends on your fitness objectives. Let’s compare high-intensity and low-intensity workouts to see which one you should focus your fitness programme on.
Exercise with a High Intensity
This is by far the most popular kind of exercise these days, as people appreciate the fact that it produces substantially more effects in a shorter amount of time.
We’re all rushed for time these days, and many people would like to get their workout over with so they can focus on their other commitments.
How Can A High-Intensity Workout Help You Achieve Your Goals?
The term “high intensity” is self-explanatory. A high-intensity workout works your body far harder than a low-intensity workout, allowing you to burn more calories in less time.
Because you hit roughly 75 percent of your maximal heart rate during high intensity workouts vs only 50 percent during moderate intensity sessions, you burn more calories.
After finishing a high-intensity workout, your metabolism will be boosted, and you will continue to burn more calories. In addition, you burn more fat-burning calories each minute than you would with a low-intensity activity.
It’s easy to see why people choose high-intensity workouts. This is the best solution for them if they want to burn fat, increase strength, and accomplish it in less time.
Unfortunately, many people are unable to benefit from high-intensity workouts due to a variety of factors. It’s also worth noting that high-intensity workouts should not be overdone because they may be quite taxing on the body and lead to burnout.
Sprinting, interval training with bodyweight exercises, and plyometrics are examples of high-intensity workouts.
Exercise at a Low Intensity
Low-intensity activities are more common, but they don’t produce the same outcomes as high-intensity workouts. This isn’t to argue that low-intensity workouts are pointless.
There is nothing wrong with many people who love a low-intensity workout and have the time to devote to it. Some people feel that a low-intensity workout relieves stress better than a high-intensity workout.
Although it takes far longer to achieve the same outcomes as high-intensity workouts, low-intensity activities can still burn fat. In certain circumstances, it is the most effective workout.
The elderly can’t normally undertake high-intensity workouts, but that doesn’t mean they can’t get their cardio in. Low-intensity workouts allow people to keep in shape while avoiding injury.
What about those who are already hurt? They are also unable to undertake a high-intensity workout. Low-intensity workouts are beneficial to them once again.
There are also fitness specialists who are attempting to shed the last ounce of fat without sacrificing muscle mass. They’re on a strict low-calorie diet and don’t want to conduct high-intensity workouts since they’ll lose muscle mass.
As a result, people engage in low-intensity activities in order to lose fat without sacrificing muscle mass.
Jogging on a trail or treadmill, basic cycling, elliptical machines (without intervals), or water aerobics are all low-intensity activities.
What Would Be Your Ideal Workout Routine?
Most people would want to conduct high-intensity workouts for the best outcomes, but naturally, some people can only do low-intensity activities.
Even if high-intensity training is your prefered method of exercise, there will be days when you don’t feel up to it, but something is better than nothing. Low-intensity workouts will come in helpful at this point.
Consistency is crucial, whether you pick high or low intensity. Any training regimen that you stick to on a regular basis can help you maintain good health, a healthy weight, and effective weight management.
The Amount Of Calories Burned
Many individuals believe that because LISS (low intensity) cardio takes longer to complete, it burns more calories. However, this isn’t always the case.According to studies, doing an HIIT session burns more calories than doing LISS exercise for the same length of time.
Let’s compare a 60-minute steady-state run to 30 minutes of HIIT (high intensity) for a better understanding.You could burn 500 calories in a 60-minute steady state run. When you finish a run, your metabolism slows down and you stop burning calories.
You may burn 200 calories during that 30 minute HIIT workout. However, you will continue to burn calories at a rate of roughly 50 calories per hour for the next 10 – 12 hours. That means you’ll be able to burn between 700 and 800 calories.
Is HIIT or LISS cardio better for weight loss?
For a variety of reasons, HIIT is superior to LISS cardio for weight loss.
HIIT workouts, as previously said, burn more calories in less time than LISS cardio.Second, because of its shorter duration, the HIIT method of training is much easier to incorporate into your programme on a regular and consistent basis.
Making time for a 60-minute run, for example, would be far more difficult than fitting in a quick 30-minute HIIT workout during your lunch hour break, and you’d still burn more calories.
A study examined the outcomes of participants who committed to three days of high-intensity exercise per week to those who did five days of low-intensity exercise per week.
The researchers revealed that those who committed to a high-intensity exercise routine three days a week shed more fat than those who did low-intensity steady-state exercise five days a week after sixteen weeks.
Is HIIT or LISS cardio superior for muscle gain?
Because it usually includes some type of resistance training, HIIT is superior for building muscle. Resistance exercise, or putting stress on your muscles, gives your muscles the stimulation they need to grow.
HIIT workouts, on the other hand, may not result in significant muscle building, but the advantage they have over LISS cardio is that they will help you maintain your lean mass (muscle).
Another study evaluated the effects of five weeks of HIIT and LISS on body composition, finding that the LISS group lost considerable lean body mass while the HIIT group did not .
To maximise your body composition, combine 2-3 weight training routines with 2-3 HIIT sessions each week if your objective is to have a lean muscular physique.