ó High-intensity interval training has become a big deal
among workout enthusiasts, who like the short bursts of
intense exercise alternated with longer periods of rest.
folks still prefer low intensity workouts ó repetitive
moderate motion for 30 to 45 minutes.
is better for you?
both have their place," said Niki Davis, fitness manager
at the 365,000-square-foot RDV Sportsplex Athletic Club in
Maitland. "Decide for yourself that youíre going to be
someone who includes exercise in your life and just try to
figure out what that is for you."
difference between the two workouts, obviously, begins with
intensity. Yet, as you look at your fitness ó both how to
get it and how to keep it ó there is much more to consider.
rate. Regimen. Recovery. Types of exercises. Fitness goals.
Time available. Those are just a few of the key variables,
local fitness experts say.
starters, an easy calculation for maximum heart rate
establishes target training zones, which then can determine
your exercise regimen and needed recovery, said Ryan Mowery, a
personal trainer at 70,000-square-foot Fitness CF Orlando. To
calculate, subtract your age ó 50, for example ó from the
number 220. That gives you a maximum heart rate of 170,
exercises produce heart rates of 80 percent to 90 percent of
your maximum in short intervals followed by time to recover,
Mowery said. Think pushing a sled, running with weighs or
going to work as hard as you can," Mowery said, noting
that 30 seconds of sprinting followed by a one-minute recovery
could be repeated for a total of 20 minutes.
low-intensity training targets 60 percent to 70 percent of
your maximum heart rate, from sustained effort as opposed to
short intervals, with the exercise typically in the form of
walking, swimming, jogging or biking at a relatively slow
canít monitor your heart rate precisely, consider that
during a low-intensity workout, youíll still be able to hold
a conversation ó but not during strenuous high-intensity
past several years, high-intensity workouts have gained
popularity, thanks in part to CrossFit, said Tyler Farwell, a
medical wellness manager at Florida Hospital. CrossFit
involves everything from dusty hill sprints and sandbag
carries to ocean swims, and the type of training has been
popularized by televised events such as the CrossFit Games on
ESPN, Farwell said.
see it on TV. Also, a lot of people are busy and they ask, ĎWhat
can I do in 20 minutes thatís going to give me the most bang
for my buck?í Farwell said.
the leading benefits of high-intensity workouts are faster
calorie burning as well as whatís commonly called "afterburn"
ó resulting from exercise oxygen consumption.
how much exercise you need to recover after the bout of
exercise to return to steady state, or normal. When you do any
type 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 following the
exercise," Davis said.
essence, the higher the intensity of a workout, the more
calories and fat you will lose.
low-intensity workouts are seemingly making a comeback of
sorts. A January article in Livestrong, a
diet/nutrition/healthy lifestyle website created by the
Livestrong Foundation, was titled "Why LISS (Low
Intensity Steady-State) Cardio Is the New Feel-Good
low-intensity workout has "been around forever,"
Farwell said, noting that through the years it has simply been
labeled "road work," or walking and jogging.
exercise is especially appropriate for beginners and people
with poor fitness levels because of its relatively comfortable
pace, Farwell said: "Itís a little easier to ease them
in with steady-state cardio than it is to run them into the
ground right away."
that type of exercise can effectively build cardiovascular
endurance, strengthening the heart muscle while keeping other
muscles of the body moving.
Iím a runner and I want to run farther, Iím not going to
run fast and far on the same day. This would be a great day
for me to have a low intensity run, maybe a walk/run, so I can
work on my distance versus my speed," Davis said.
recovery is another consideration, with varying intensities
playing a role in creating the necessary balance. "You
donít want a constant state of stress on your body. Maybe itís
better to do two days of high-intensity and two days of
steady-state," Mowery said.
recommends a minimum of three workouts ó something, anything
ó per week.
willing to try new things," she said. "If you donít
ever put yourself outside of your box, you might be missing
out on something you really enjoy. Exercise isnít
necessarily one size fits all."
you do the same (workout) all the time, itís going to stop
working eventually. Your body adapts to it. Do a little bit of
everything. Ö Keeping your exercise regimen different is how
youíre going to get those changes. And it keeps it
interesting, keeps it fun."
program is the program that youíll follow over time.
something you like to do, because if you donít like doing
it, more than likely youíre not going to do it,"
what Barbara Elvey did. The Longwood resident, a member of the
RDV Sportsplex Athletic Club since 2012, does low-intensity
training by walking a mile in the pool four days a week. Elvey
also takes Active class (a mixture of cardio, strength and
flexibility) twice a week. And she ups the intensity with RDVís
HIIT Zone class (using a heart-rate monitor) three times a
think itís the perfect balance," said Elvey. "Iím
not going to get any younger, so I just have to keep doing it
and Iíll do it as long as I can. It keeps me healthy.