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First, let's define the two. Low intensity cardio workouts are those that raise the heart rate by about 50%. High intensity cardio workouts are those that are intended to boost the heart speed by about 75%. We'll examine measuring heart rate a bit later, but each of the cardio workouts have their place, based on who's doing the cardio workout. For fat loss, high intensity cardio workouts are definitely the best. These intensive workouts burns about 14 calories per minute, or quite a bit more fat than low intensity cardio workouts (roughly seven per minute), and have been found to have the added benefit of burning calories hours following the cardio workouts are completed. If you do not have much time to spend in the fitness center, high intensity cardio workouts is where your training ought to lie. Low intensity cardio workouts burn fewer calories, so to achieve the same benefits you will have to exercise for longer intervals of time. That said, high intensity cardio workouts are not for everyone. Individuals just starting cardio workouts, individuals with certain health conditions, and people getting up in the years, particularly if they are not in great physical shape, shouldn't try high intensity cardio workouts until they can physically handle them. So if heart rate is the determining factor in high intensity cardio workouts, how must that be determined? The formula we employ for getting to the target heart rate zone, or where the heart speed needs to be maintained throughout one of your high intensity cardio workouts. First, subtract your age from the number 220, or for women 226. If you are a 40 year old male, that would be 180. For the lower end of the target heart rate zone, multiply by 0.6. For our example, the low end of the target heart rate zone will be 108. For your high end, multiply the 180 figure by 0.9 to arrive at a heart rate of 162. A more precise approach to determining these numbers for cardio workouts is the Karvonen Formula, which will require you to input your resting heart rate. For people who want to stay in the low intensity cardio workouts, it would be best to stay inside the 50% range of maximum heart rate. In addition to those folks mentioned above, these are good to utilize as warm up for those about to embark on their higher intensity workouts. Except for the length of time required in these cardio workouts, they offer the advantages of helping to decrease blood pressure and cholesterol and have less injury risk. But also, they still burn fat, as 85% of the calories burned in this zone are fats. We trust this provides you some insight into the benefits and disadvantages of low intensity cardio workouts verses high intensity cardio workouts. Obviously, if you're physically able, it is best to work in the high intensity workouts zone. If you possibly can, bear in mind to keep the workouts concise (20 to 30 minutes) and approximately three to four times a week ought to do the trick. Healthy joints are an important part of being able to exercise properly on a regular basis. And so many of the things that give us these healthy joints are the same things that keep our liver healthy. Read more on our website http://liverissues.com/. Jim O'Connell is a writer and avid health advocate now living in Chicago.
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