Which workout is best for you: high or low intensity?

High intensity interval training has become a big problem among workout enthusiasts, who like short periods of intense exercise alternated with longer periods of rest.

But some people still prefer low intensity workout sessions

"They both have their place," said Niki Davis, head of fitness at 365,000 square foot Sportsplex Athletic Club in Maitland. "Decide for yourself that you will be someone who includes exercise in your life and just try to understand what it is for you."

The difference between the two workouts, of course, begins with the intensity. Yet when you look at your physical condition – both how to get it and how to keep it – there is a lot more to consider.

Heart rate. Diet. Recovery. Types of Exercises Fitness Goals The time available. "For starters, an easy calculation for maximum heart rate sets target workout zones, which can then determine your exercise regimen and the recovery needed," said Ryan Mowery, a 70,000-foot coaching staff CF Fitness Square Orlando To calculate, subtract your age – for example, 50 from the number 220. This gives you a maximum heart rate of 170.

High intensity exercises produce heart rates of 80% to 90% of your heart rate. your maximum, intervals followed by the time to recover, Mowery said.Be thinking of pushing a sled, running with weights or sprinting.

"You will work as hard as you can," said Mowery, noting that 30 sprint seconds followed by a recovery of one minute could be repeated for a total.In the meantime, low intensity training targets 60 to 70% of your frequency card maximum, with sustained effort rather than short intervals, with exercise usually consisting of walking, swimming, jogging or cycling.

If you can not accurately monitor your heart rate, consider that during a low-intensity workout, you will still be able to hold a conversation, but not during a high-intensity workout. [19659002Aucoursdesdernièresannéeslesséancesd'entraînementdehauteintensitéontgagnéenpopularitéenpartiegrâceàCrossFitadéclaréTylerFarwelldirecteurdumieux-êtremédicalauFloridaHospitalCrossFitimpliquetoutdesprintsdecollinepoussiéreuxetportedesacsdesableàdesnageursdel'océanetletyped'entraînementaétépopularisépardesévénementstéléviséstelsquelesjeuxCrossFitsurESPNadéclaréFarwellEnoutrebeaucoupdegenssontoccupésetilsdemandent:"Quepuis-jefaireen20minutesquivamedonnerlepluspourmonargent"Farwelladit

Among the main advantages sessions & # 39; high intensity training are faster calorie burning and what is commonly referred to as "afterburn" – resulting from exercise oxygen consumption.

"It is the amount of exercise you need to recover after the". exercise to return to the state of balance, or normal. When you do any kind of high intensity interval training, the demand is so high on your body that you burn calories not only during exercise but for several hours to 48 hours after exercise, "said Davis

. the intensity of a workout, the more calories and fat you will lose.

a comeback of sorts. An article published in January in Livestrong, a website on food / nutrition / healthy lifestyle created by the Livestrong Foundation, titled "Why Low Intensity Cardio (LISS) is the new session of 39, well-being training? "

Farwell said," Over the years, it has simply been labeled "work on the road," or walking and jogging.

Low intensity exercise is particularly suitable for beginners and people with low fitness level because of "It's a little easier to relieve them with a steady state cardio than to sink them into the ground, "he says.

In addition, this type of exercise can effectively strengthen cardiovascular endurance, strengthen the heart muscle while keeping other body muscles moving. 19659002] "If I am I want to run further, I will not run fast and far the same day. It would be a good day for me to have a low intensity run, maybe a walk / run, so that I could work on my distance compared to my speed, "said Davis

. role in creating the necessary balance. "You do not want a constant state of stress on your body, maybe it's better to do two days of high intensity and two days of balance," said Mowery.

Davis recommends a minimum of three workouts – anything, anything – a week. things, "she said. "If you never get out of your box, you might miss something you really like." The exercise is not necessarily one size fits all. "

Mowery was in agreement .

"If you do the same thing [workout] all the time, it will eventually stop working.Your body adapts to that.Make a little bit of everything …. Keep your diet up. different exercise is the way you are going to get these changes, and that makes it interesting, it makes it fun. "

The best program is the program you will follow over time.

"Find something you like to do, because if you do not like doing it, more likely you will not do it," Farwell said.

That's what Barbara Elvey did. The Longwood resident, a member of RDV Sportsplex Athletic Club since 2012, is doing low intensity workouts by walking a mile into the pool four days a week. Elvey also takes the Active clbad [a mixture of cardio, strength and flexibility) twice a week. And she ups the intensity with RDV’s HIIT Zone clbad [using a heart-rate monitor] three times a week.

"I think it's the perfect balance," Elvey said. "I'm not going to be younger, I just have to keep doing it and I'll do it as long as I can, it keeps me healthy."