High Intensity vs. Low Impact Exercises: Which Loses More Fat?

The high intensity vs. slow and steady exercise debate has continuously confused dieters and exercise enthusiasts looking to shed a few pounds. Both cardiovascular and strength training activities are ideal for managing weight, and can even lead to fat loss with the right combination. But how do you choose which training program will actually get you the results you need? High intensity exercises can burn plenty of calories, but it's important to remember that you're also building endurance and stamina in the process. This means you'll need to work longer and harder for your body to switch into fat-burning mode easily. On the other hand, low impact exercises and strength training give your body the resistance training it needs to keep a slow but steady burn turned on throughout the day.

High Intensity and High Impact Exercises

These are usually the ones that will increase your heart rate quickly, and are classified as aerobic exercises. These types of exercises will rarely tone and firm muscles on their own, but will give your heart a great workout! The better you get at these exercises, the longer you'll need to sustain them for maximum benefits. A few choices for high intensity exercises include:

• Running

• Biking

• Swimming

• Dancing

• Walking (especially speed walking)

• Jogging

• Step aerobics

The minimum recommended time to sustain any of these activities is just twenty minutes, but those who are in fairly good physical condition won't break a sweat until at least the 25-30 minute mark. Endurance athletes build their strength on these types of exercises, often rotating different types of activities to get the most of each workout.

To burn fat, you will need to reach your ‘peak' level consistently; aim for at least 40-60 minutes of activity, 4-5 times per week.

Slow and Steady Burn: Low Intensity and Low Impact Exercises

In order to preserve and increase muscle mass, and benefit from efficient calorie burning, you'll need to take part in weight training and low-intensity exercises at least three times per week. These exercises are built on repetition and can help your core muscles stay lean and strong; each type of resistance encourages muscle fibers to grow and become stronger. The result puts you in better shape with improved muscle tone, and you'll also elevate your metabolism for a few hours after the workout. The more muscle you have, the higher your natural calorie-burning rate will be!

Low intensity exercises may include:

• Resistance band training

• Heavy weight lifting

• Push-ups and pull-ups

• Stretching and yoga involving weights

• Using weight machines for resistance

Bottom Line:

You need a combination of high intensity exercises that elevate your heart rate and burn calories quickly, along with slow and steady exercises (such as weight or resistance training) to keep muscles in tip top shape--and burning calories all day long. Rotating workouts is also the easiest way to stick with your weight loss plan; not only will you give your body a challenging workout each day, but you're much more likely to look forward to something new and avoid treadmill boredom.