If you have ever wondered if intense and fast exercise is more effective than slow exercise, the first thing to say is that there is no one better than another, they are simply different. Discover the benefits of each of them and which one to choose according to your goals.
To be successful, a good training plan must take into account different variables that range from the basic exercises to include in each routine, to the rest days after exercising and recovery. It is also essential that you determine the pace at which each session should take place, because the speed, intensity and time spent exercising are factors that will influence the results.
Slow or fast training: how are they different?
It is not just a matter of minutes. A workout in which you give your best in a short period of time and another in which you work more slowly can be just as intense, but in each of them the body’s response is different.
In a fast and intense exercise routine, the body burns a large number of calories for energy (explosive energy) in a short time. It is what happens, for example, in an aerobic circuit training in a session cross fit or in a train of running with high intensity interval training (HIIT). Exercising in this way implies not only working hard by raising the heart rate to 80% – 90% of cardiovascular capacity, but also getting the metabolic rate to rise , so that the body continues to burn calories and also fats once the session.
It must be borne in mind that, after such an intense effort, our body will continue to demand energy to be able to recover , bringing the muscles the extra oxygen they need (which is known as COPD), working on the elimination of excess lactic acid generated or simply contributing to the normalization of respiration, body temperature and heart rate . All these functions translate into the need for higher caloric expenditure.
In long and slow training, of at least 30 – 40 minutes of exercise, our body works differently. The effort may seem less intense, but, in reality, it takes a long time, so the result can be just as satisfying. In this case, our body ends up depleting direct energy reserves (glucose) and has to resort to accumulated fats to maintain physical activity.
In this sense, it can be the ideal training if what it is about is to reduce adipose tissue and gain muscle definition. In fact, if you are looking for this, you should extend your sessions to 60 minutes or more, since it is in that time frame when fat burning increases the most.
Slow or fast exercises: pros and cons according to objectives
When deciding to train quickly or slowly, you must take into account a series of considerations so that you get the most out of each session and get closer to the goals you have set for yourself.
- The short and intense training is not suitable for everyone. It requires a prior good physical shape, precisely because it demands the maximum from your body in a few minutes. If you are not sufficiently prepared, the risk of injury with this way of exercising is greater than if you choose to do it more slowly.
- Due to the caloric expenditure generated during and after exercise in a HIIT training, this type of training, intense and fast, is the best if your goal is to lose weight. On the other hand, if you work strength to gain muscle definition, slow training will not only help you achieve it, but will also help you gain resistance by improving the execution technique of each exercise.
- In sports that combine speed and endurance, such as running, the ideal is to combine short and intense workouts with those that maintain a moderate intensity for longer. This way you will be faster and you will also be able to run for longer.
As you can see, both the intense and fast training and the long and slow can help you achieve your goals with the training routine , you just have to put into practice the most appropriate one at all times and consult your doubts with a personal trainer or your fitness monitor. Gym.