- Low-intensity cardiovascular exercise (40-50% VO2max) burns fewer total calories but a higher percentage of fat calories than high-intensity exercise performed for the same amount of time
- High-intensity cardiovascular exercise (60-80% VO2max) burns more total calories in less time and a smaller percenmtage of fat calories than low-intensity exercise
- With the goal of body fat loss, higher-intensity exercise yields the same results as lower-intensity exercise, but in a shorter period of time
- Beginning exercisers should begin at approximately 50-60% of their maximum heart rate
- Once you adapt to an exercise intensity level, it is beneficial to increase your workout intensity. Changing the intensity and/or duration of your aerobic workout every two weeks to helps you avoid plateaus.
- A coach or trainer can work with you to design an aerobic routine that incorporates interval training to improve stamina, intensity, and ability to burn fat.
At extremely high intensities, less fat is burned during exercise than lower intensities, but because of the afterburn effect, or Excess Post-Exercise Oxygen Consumption (EPOC), more fat is burned as a result. Very little afterburn takes place following low-intensity exercise.
If your goal is to lose body fat, higher-intensity exercise yields the same results as lower-intensity exercise, but in a shorter period of time. In order to keep progressing, you should switch up the mode and/or intensity of aerobic training every two to three weeks.