Which Works Better: Low Intensity Cardio Workouts or High Intensity Cardio Workouts

So you’ve decided to lose some weight and the best way to do that is by doing a cardio workout. Now comes some choices. There are two major schools of thought when it comes to cardio workouts. There’s a high intensity cardio workout and a lower level intensity workout. There are drawbacks and benefits of each. Let’s take a deeper look into them.

Many trainers say that a lower level intensity cardio workout is ideal for burning fat. So if you’re looking to shed some pounds, then this route is likely ideal for what you want.

A low intensity workout targets body fat by using fat calories instead of muscle carbohydrate calories for energy. Since your body is using fat calories for the workout, you’ll burn more fat.

The important thing to remember with this workout is that you need to maintain your ideal heart rate throughout your entire workout. The easiest way to figure out your ideal heart rate is to subtract your age from 220 and then multiply this by .6. This is not an exact number but it will give you an idea of where you should be. It’s important to stay at this heart rate for at least 30 minutes for this workout to be effective.

The difference between this and a high intensity cardio workout is how difficult the actual workout is. High intensity workouts push you past your pain threshold and are too intense for most people, but you can burn more calories during this workout. The thing to keep in mind is that you’re not just burning fat calories. With this workout a lot of what you’re burning is coming from glycogen, which is carbohydrates found in your muscles.

Keep in mind that no matter what workout you choose to do, you still need to create a calorie deficit (burning more calories than what you consume throughout the day). That’s the only way that you’re going to lose weight.

For a different way to approach your workout, it may be best to start with some small intervals of intense cardio to get your heart rate up to the ideal level and then ease back into a lower level for the rest of the workout. That way you won’t be wasting the first ten minutes or so of your workout while trying to get your heart rate up to that level to maximize the fat burning.

Here are some examples of low intensity cardio workouts: biking, swimming, racquetball, rowing, or walking. High intensity levels are sprinting, spinning, or jumping rope. Basically, keep this thought in mind: if you can talk full sentences to someone while doing the exercise then it’s a lower intensity level. A high level would only allow you to say a few words before needing to gasp for breath.

For the best results try combining both workouts. It will help to get your heart rate up and burn more calories but then you can focus on burning fat rather than glycogen.

Shed Off Unwanted Pounds Through Yoga

It’s no secret that obesity is among the most prevalent health problems today. According to the Centers for Disease Control and Prevention (CDC), the United States has experienced a significant increase in obesity during the past two decades. In 2008, Colorado was the only state with an obesity prevalence of less than 20%. With the increasingly busy lifestyles we are leading these days, most of us no longer have time to exercise on a regular basis or prepare nutritious meals for ourselves and our families. According to the CDC, American society is now “obesogenic”.

If physical appearances were all you had to sacrifice with being overweight, it probably wouldn’t be too bad. Unfortunately, it’s not that simple. Obesity can lead to numerous health problems, some of which can be serious and even fatal. According to the National Institutes of Health, obesity increases the risk for coronary heart disease, cancers (breast, colon, and endometrial), stroke, high blood pressure, Type 2 diabetes, sleep apnea, osteoarthritis, liver and gallbladder disease, respiratory problems, and gynecological problems (infertility, abnormal menstruation). But how can you avoid these health risks if you don’t even have time for a decent weekly workout?

The answer may lie in yoga. Based on ancient Hindu concepts and principles, yoga is an effective way to not only lose weight but also to improve one’s physical, mental, spiritual, and emotional wellbeing. One of the great things about using yoga to lose weight is that it can work for anyone regardless of gender, age, or current physical condition. Yoga also doesn’t require much time and it can be done practically anywhere, making it the perfect weight loss solution for someone who has a perpetually jam-packed schedule.

Unlike other regular workout routines, yoga addresses the issue of excessive weight mainly through the mental and spiritual aspects. Through meditative breathing and mind control, yoga enables an individual to become more emotionally stable and reduces the need to binge on comfort food. The stretching exercises and various positions in yoga are also effective in strengthening the bones and muscles, as well as boosting the metabolism and improving the flow of oxygen throughout the body. All these help in breaking down excess fat cells and flushing them out of the body, ultimately resulting in weight loss.

If you have never done yoga or any other sort of meditation before, you may be skeptical as to its effectiveness in helping you lose weight. This is quite understandable; after all, how can simple breathing techniques melt off the extra pounds on your body? However, once you’ve tried yoga, you may end up pleasantly surprised at how it can help you lose excess weight in a way that isn’t stressful or time-consuming.

Yoga comes in different forms so it’s easy to choose the type that will work best for your body and your schedule. If weight loss is your objective, one of the best forms of yoga you can try is the Kundalini, which was made popular in the United States in the late 1960s. It involves a combination of breathing techniques, meditation, and moderate movement. You don’t have to stop doing yoga either even after you have dropped down to your ideal weight. You can continue with your chosen yoga program for the purpose of staying fit physically, mentally, emotionally, and spiritually.