Which Is Better to Lose Weight: Low Intensity or Variable Intensity?

    When it pertains to weight-loss, any workout is better than none. If you really want to maximize workout’s results on your body-trimming mission, varying the intensity of your workouts is the method to go. A variable intensity in some workout sessions or over the course of a number of workouts keeps your body guessing, makes your exercises intriguing and helps encourage higher weight loss.

    Low-Intensity Myth

    You may be tempted to work out at a reduced intensity because you burn even more fat throughout such a session. While you do burn a greater proportion of calories from fat when you keep your heart rate in a zone of 50 to 60 percent of maximum, high-intensity workout burns a majority of calories from fat overall, says Cedric X. Bryant, primary workout officer for the American Council on Workout. For instance, if you exercise for 30 minutes and burn 150 calories, about 60 percent of those calories– or 90 calories– will come from fat. However, when you work out intensely for 30 mins, you could burn 300 calories or more– resulting in 35 percent of those calories, or a minimum of 105 total amount, burned from fat. Weight management occurs when you burn more calories than you eat.

    Weekly Workouts

    You cannot do every exercise at a high intensity. You’ll risk burn out and injury. Varying your intensity throughout the week can prevent this and promote weight-loss. A study published in ‘Medication and Science in Sports and Exercise’ in 2008 revealed that when individuals carried out three days per week of high-intensity training and two days weekly of low-intensity training for 16 weeks, they lost more abdominal weight than individuals who trained regularly at a reduced intensity 5 times weekly.

    Interval Workouts

    A variable intensity throughout exercises implies carrying out intervals– durations of high-intensity workout followed by lower-intensity exercise. You may benefit from periods on the days you prepare to do high-intensity training to make your workouts more manageable and interesting. To execute this approach, you might run for 3 or four mins then jog or walk for a min or longer. A study published in the ‘Journal of Applied Physiology’ in 2007, revealed that simply 7 of these kind of interval exercises involving 10 four-minute intervals of high-intensity work followed by two mins of lower-intensity work assisted enhance females’s capability to burn fat throughout exercise. Another research, published in the ‘Diary of Excessive weight’ in 2012, showed that a 12-week exercise protocol including high-intensity interval training resulted in considerable decreases of fat and rises in lean muscle mass and aerobic physical fitness.

    Strategy

    If you’re new to work out and high-intensity workout is intimidating or too much to sustain for any prolonged period of time, adhere to low-intensity training for several weeks. After two to three months, you can include in a couple of higher-intensity interval sessions or go full-scale for a constant high-intensity session two or three times per week. Avoid doing high-intensity or interval sessions on back-to-back days, leave a day or more in between these tough workouts so your body can recover and fix.