Better Calorie Burn: High Intensity Interval Training or Long Slow Runs

fitness

By Tots Reyes

It is rare that we have the luxury of time to do the workout we’d like. All too often, we have to get our workouts in spurts, and have to make do with thirty minutes before we rush off to work, or pick up the kids. Consequently, on days that we do have the time, we tend to pace our workout so as not to tire ourselves out at once in the first thirty minutes. After all, it’s going to be a looooong session.

Which brings us to the question: which produces a better calorie burn? A short high intensity interval work out or a long slow run? The answer: interval training.

Interval training is when you mix up or alternate between brief high intensity and quick breaks during a short workout period. For example, do a high intensity workout with heavier weights with no more than two minute rest periods. A five minute warm up, cool down and about half an hour of the interval program, with thirty second rest periods in between are all it takes, so it cuts your workout time by half! Start with a work to rest ratio that’s high and work your way down as your fitness level improves. This means as you get stronger, you should be able to take shorter breaks.

According to the American College of Sports Medicine, the high intensity will also stimulate your fat stores so you burn more fat. Intense interval training increases your body’s adaptation response, making the oxygenation process of your body more efficient and increasing lactic acid tolerance. However, because of the severe intensity of this type of training, it should only be done no more than three times a week. Also, it may not be for newbies since you must be of good physical condition to engage in this.

Now long slow runs or steady aerobic activity shouldn’t be completely forgotten. It’s still safe and a good way to get someone with zero physical activity to start an exercise program. Some people may have the time and simply enjoy going on long slow runs or taking half and hour on the stair master while watching TV.

So keep in mind that when it comes to exercise and a better calorie burn, it’s not quantity but quality. But ultimately, as long as you stay active, it should be good for your overall health.