We expect visible results from hard training. But we don’t always have to train hard to make progress.
Whether your goal is weight loss, improved fitness, or better performance in a particular sport. There is an important place in any workout plan for light, moderate, and heavy workouts.
High Intensity Training
The most effective fat burning workouts are the ones you can only do for a short amount of time. However, you should not do an intense workout every day.
Because these workouts are very heavy, your body needs extensive recovery, both during the workout and in the days following the workout.
When you perform a high-intensity workout, you breathe very deeply and are on the verge of gasping for air. You should feel like you can’t sustain the activity for more than a few minutes. On a perceived exertion scale, you should feel like you’re on an eight to nine level.
Since high-intensity exercises can only be sustained for a short time, interval training is a good choice. A popular form of interval training is high-intensity interval training (HIIT). In a HIIT workout, you combine intense training sessions of 30 seconds to several minutes with short recovery periods of 10 seconds or more.
If you’re training to lose weight, high-intensity workouts are the way to go. People who do high-intensity interval training are more successful at losing weight and burning fat.
High-intensity training also has disadvantages. The intense workouts carry a higher risk of injury and burnout, and require low-intensity recovery in the days following exercise. This is where careful training planning comes into play.
Make sure you plan your week to have rest days between intense workouts. During rest days, low-intensity workouts make sense.
Low intensity training
Light or low-intensity exercise gets your heart rate up – but not so much that you have to breathe heavily. On a scale of one to ten, low-intensity exercise ranks between four and six.
Your heart rate should be between 40% and 50% of your maximum heart rate for this type of activity. You should feel comfortable enough to continue the activity for an extended period of time.
Some of your regular daily activities and chores can count as low-intensity exercise. If you e.g. For example, walking the dog, taking the kids for a bike ride, or strolling to the grocery store to get dinner, these activities fall into the low-intensity exercise category.
If your goal is to lose weight, these activities will help you stay active and burn extra calories throughout the day.
The good thing about this type of activity is that you can do a lot of it. Low-intensity exercise improves joint mobility, lowers your stress levels, increases your total daily calorie burn, and provides recovery from tough workouts.
Moderately intense workout
Moderate exercise is often recommended to improve health and lose weight. But what is moderate training for one person can be very intense training for another. So how do you know if your workout falls into the moderate category?
When you’re doing a moderate workout, you should feel like you’re working out, but not so hard that you want to stop in the next few minutes.
You breathe deeply, but don’t gasp for air. On a scale of one to ten for perceived exertion, you should feel like you’re training at a level of six to seven.
There are guidelines to help you achieve specific goals:
- Moderate Weight Loss: Exercise at a moderate intensity for between 150 and 250 minutes per week.
- Clinically Significant Weight Loss: Exercise more than 250 minutes per week at a moderate intensity. When combining mindful eating and exercise to lose weight, exercise at a moderate intensity for between 150 and 250 minutes per week.
- Weight maintenance: To prevent weight gain after weight loss, you should do at least 250 minutes of moderate exercise per week.
Moderate activity allows you to sustain calorie burn for a longer period of time. Moderate activity improves cardiorespiratory endurance, reduces stress, improves heart health and boosts metabolism, with less risk of injury or overuse than high-intensity exercise.
Plan your training program
If you’re healthy enough for physical activity at any intensity level, schedule one or two intense workouts during the week. These short workouts will help you burn maximum calories in minimum time. You also build muscle during these sessions to boost your metabolism.
But make sure that you don’t train too intensively too often. On the days after high-intensity training, give your body a break by doing low-intensity exercises.
Stretching during these easy days will help your sore muscles recover faster. You’ll still increase your calorie consumption for the day without putting too much strain on your body.
Fill in the rest of your training week with moderate-intensity sessions. Challenge yourself by making these units longer. The calorie-burning benefits of these moderate workouts come from the duration of the workout, not necessarily the intensity.
Your training plan could look like this:
- Montag: HIIT Training
- Tuesday: Low-intensity exercise, like yoga and stretching
- Wednesday: moderate exercise, such as 40 minutes of light exercise, jogging, biking, swimming, or aerobic exercise
- Thursday: moderate exercise, such as 40 minutes of light exercise jogging, cycling, or swimming, or aerobic exercise
- Friday: HIIT workout
- Saturday: Low-intensity exercise, like yoga and stretching
- Sunday: moderate exercise, such as 40 minutes of light exercise jogging, cycling, or swimming, or aerobic exercise
Being fit is easy
Training motivated is easier than you think. The EatMoveFeel app includes everything you need to do this. A combination of full-body exercises, yoga, strength and HIIT training invigorate the body and ensure more energy and joy during training. Because training should not only be healthy, but also make us look good, give us strength and make us happy.