Is one better than the other? We answered that question in this video.
- So, another question that we have is what is better? High intensity or low intensity, and what is the difference between the two of them?
- So, we're basically going to talk about cardio training here. So when we say high intensity cardio training, we usually refer to either the HIIT, which is high intensity interval training, and also there's another method, which is called metabolic resistance training. And then the low intensity would be the traditional cardio training. So let's start off with the high intensity one first. So when we're talking about the HIIT, we're usually describing high intensity or doing high intensity activity which would go close to around 80-90% of your heart rate maximum for a short amount of time, say around 30 seconds. And then we have a little bit of recovery for our heart rate to catch up and then we'll go again. And we can do this with different work-to-rest ratios. So you can do one is to one, which means if you are going to work for 30 seconds, you also rest for 30 seconds. You can use one is to two, one is to three. You can do quite a lot of different work-rest ratios. So HIIT is usually thought of as a fairly recent training method, the last few years. But in reality, it is for example, one of the training methods that is typically used for example, in track, where the athletes are doing short sprints and then they recover and then they go again. So they'll sprint, for example, fo 10-20 seconds, between 100 and 200 meters, say, and then they'll recover between three to five minutes and then go again. You can also do HIIT after say, a strength training session. Which would be maybe 5-10 minutes at the end, so you don't even need the whole 20-30 minutes. The other high intensity training would be the metabolic resistance training. So this, again, is a fancy word for circuits. So as opposed to the HIIT, with metabolic resistance training, we're using more of resistance exercises, so you can be using compound exercises, you can even do jumps and body weight exercises. So the aim is still to elevate your heart rate and then you take a little break and go again. Although you're going to be using compound exercises, you cannot expect to be lifting as much as you would in a compound exercise in a typical strength training session with say, six to eight repetitions and three to five minutes rest in between sets. Because again, you're going to get pretty fatigued. And especially with the metabolic resistance training, not so much in the HIIT, we need to be careful of our form just because you're going to be doing a loaded exercise for either quite a lot of repetitions and you're going to be putting a lot of stress on different joints and muscles if you're not going to be doing the correct form. So when we talk then about the low intensity cardio, we're typically talking about traditional cardio, where you either go for a run, you go for a bike ride, and with this, the heart rate is usually around 70-75% of your heart rate max. As opposed to 90 or 85% in the high intensity. And this is because you're going to be doing that activity for around 20-30 minutes at the minimum. And some people can even go for an hour, and hour and a half. People do think that this is something that is not that great. Personally, I don't think there is anything wrong with low intensity interval training okay maybe it might not be that time efficient for some people. But especially if you are going to be doing an endurance event and quite a lot of these challenges which are happening during the summer, you need to train for what you are going to do. So in general, to get better at something, you always need to do that particular thing. So if you are actually going to run a marathon, you do need to train for the marathon. This doesn't just mean that you are going to be doing long distance running, you are going to be doing sprints with higher heart rates and even weight training. But in general, there's nothing wrong with low intensity training. So the main difference between the two, one is that with high intensity interval training, or the metabolic resistance training, will create what is called an EPOC, or oxygen deficit. So EPOC stands for excess post-exercise oxygen consumption, which will basically mean that your body needs to burn a little bit more calories throughout the rest of the day, so that the oxygen is taken back up by the body and there is also full recovery by the body. And so then apart from EPOC or something that goes hand in hand with EPOC, which is what we get after the high intensity interval training and what makes us burn a little bit more calories during that day, that the body is putting in maximum effort through the high intensity training so there is a big change in our systems so then with the EPOC also because we need to replenish our energy systems, our metabolic rates increases a little bit which increases our metabolism and that's what causes the after effect of the high intensity training. In reality it doesn't make that big of a difference between the high intensity and the low intensity training so it comes down to preference, what you're training for, and also what you enjoy doing really.