High-Intensity vs. Low-Intensity

Are you confused about how hard you should perform cardiovascular activity?  High intensity exercise has recently become quite popular.  It’s true, the harder you exercise the more calories you burn!  However, if the thought of exercising at a high-intensity scares you and keeps you sitting on the couch, then I recommend exercising at a lower intensity!  Low- to moderate-intensity exercise is great for beginners, out-of-shape individuals, and those with certain medical conditions.

I started teaching aerobics in 1983.  The classes were approximately 20-30 minute of mostly high-intensity exercise.  Students performed the same type of exercise several times a week without variation and as a result injuries were quite frequent. Then, circa 1985, the low-intensity era began and injuries were reduced, but many people became more prone to weight gain due to a decrease in caloric burn.

Now the fitness industry has evolved full circle.  We’re back to high-intensity exercise!  It burns more calories in a shorter time and you don’t have to exercise as long.  But, we need to remember the high injury rates of the 1980s.  It is good to push yourself occasionally throughout your cardiovascular workout.  Doing so will increase your aerobic capacity - your heart becomes stronger (it’s a muscle) - exercise that left you out of breath a few weeks ago is now doable!

So, what about lower-intensity exercise?  High-intensity workouts should preferably be performed only two to three times per week - your body needs time to recover from this type of workout.  The harder the exercise the more recovery time needed.  This doesn’t mean you sit on the couch during recovery days, but lower the intensity of your workouts.  Lower intensity workouts will still burn calories, but won't leave you out of breath. Remember, you will burn the same amount of calories walking three miles as running three miles…it will just take longer. 

Eat Your Fruits & Veggies!

Most fast food and junk food provide plenty of calories, but are nutrient deficient, high in fat, and low in fiber.  The typical American diet tends to be deficient in fiber and nutrients which promotes weight gain and disease. Trying to lose weight?  Want to feel better and improve your health?  You can improve your health and reach and maintain a healthy weight by eating healthily, but you have to commit to making healthy choices.

I think an easy way to start is by increasing the amount of vegetables and fruits in your daily diet!  The more colors the better.  Those who consume mostly nutrient-dense fruits and vegetables provide their body with a high proportion of vitamins, minerals, antioxidants, as well as fiber.  As with any change, it will be a little harder in the beginning, but persevere and you will reap the rewards in improved health, appearance, and energy.  Don’t be too hard on yourself if you occasionally lapse, but always try to quickly get back to your healthy routine.   

Try eating a large salad (with minimal salad dressing) every day.  Add a combination of vegetables – try new vegetables.  In the evening make half of your plate with steamed or roasted vegetables.  Don’t give up – make your health a priority!