The debate between high intensity and low intensity cardio has not been fully resolved. The discussion is left in the state of “it depends,”. The two opposing sides have advantages and disadvantages associated with them. If you can’t recover from the impact of high intensity training, then low intensity training is the best option for you. Other people whom low intensity cardio is preferred include those who have large blocks of infrequent training time. If you engage in infrequent training sessions and you can attach the high infrequent intensity training to other pastime activities in your free time which can burn calories such as going for hiking and other outdoor activities, then high intensity workouts will be beneficial to you.
There are many resources which discuss the ways to enhance the benefits of complexes, sprint intervals, and circuits. There are also several ways you can follow to enhance treadmill sessions, jogging and weight lifting. In order to get clear details, let’s discuss the ways to enhance low intensity cardio and the ways it might be improved through fasting. The way fastened cardio can help your body has not been documented well. But, there are several pieces of research yet to be concluded which offers several preliminary findings. The concepts we will discuss are for inferences which involve reaches which are still in the laboratories. The findings offer different outcomes due to the effects of the two types of cardio.
The metabolic outcomes of fasted and fed cardio are almost similar. Fasted involves the use of fat stores as your substrate when working out (Iwayama 2012). Due to increased energy expenditure, the caloric deficit in fed cardio is always greater. There are several ways where the energy expenditure could matter. John Meadows notes several ways where the energy expenditure can matter. The several ways where the energy expenditure can matter depends on the complex evaluation of a trainee.
The most important aspect for you to check out in your high intensity or low intensity cardio training is the amount of calorie burned. For instance, cardio has been demonstrated to blunt your appetite temporarily in some individuals (schubert 2013). It affects the body in several ways. Among the ideas include leptin production. Leptin is effective in blunting appetite and elevating the level of metabolism. Fed cardio has been provided to increase Leptin production way above the baseline. It proves fed cardio can be advantageous to a dieter. Among the major factors which lead to weight gain and fat gain in the body is increased appetite. Dieters try to fight the high amount of fats in the body hence Leptin plays a great role in their diets.
From another aspect, fasted cardio might be an excellent way to gain with. It helps increase with while maintaining aerobic capacity. A research carried out by De Bock proves that a total of two hours on your bike lowers Leptin production as much as 50 percent the baseline. It can stimulate appetite when comparing to fed cardio as well as when comparing to average lifestyle. If you discover you are not meeting your calorie goals due to post cardio appetite suppression, you can perform fed cardio for you to increase the appetite levels. Deighton and colleagues come to the same conclusion after carrying out a sixty minutes of cardio when they were investigating the effects. The fact that insulin levels will explode after four hours after complexion of fasted cardio make it more efficient if you are seeking more body mass (De Bock 2005).
Fasting is helpful in reducing unpleasant sensations of cardio. Van Proyen and colleagues carried out a research which shows that blood glucose levels are more stable during extended bouts of fasted cardio. It is more than in identical sessions of fed cardio sessions. The glucose levels can improve your sense of wellbeing as well as the basic balance. You should always try as much as possible to have the right amount of glucose in your blood. It prevents health complications such as diabetes.
Cortisol is influenced as well. De Bock and colleagues document explains that cortisol was higher in fasted versus fed during cardio but lower than baseline after some time. Cortisol is an immunosuppressant which inhibits protein synthesis. There are several benefits as far as boy building is concerned due to the effect. During cardio session, extra cortisol can temper inflamed and painful tissues. Some of the tissues it can temper with include strained muscles and joints. After some time of rest, the immune system becomes active to do the job of getting rid of dead cells and healing injuries in your body. It as well benefits your body from enhanced muscle creation.
There is no reason to think that the effect of immune suppression is more potent than using an ibuprofen tablet or just an aspirin gel. There is a measurable effect after you combine the effect of the reduction in body weight which usually accompanies fasting.
The factors associated with fed and fasted cardio can be beneficial but there is no much evidence to prove it. The evidence is still in the testing stages in different labs. The same is true in the case of anecdote. The research on the effects of the cardio sessions vary from one research to the other. There are also several papers out there which offer varied versions of the research and their findings; it is always necessary for you to research widely before you make your decision on a given cardio session.
De Bock, et al. (2005) “Exercise in fasted state facilitates fiber type-specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans.” The Journal of Physiology 564(2):649-60.
Deighton, et al. (2012) “Appetite, energy intake, resting and metabolic responses to 60 min treadmill workout performed in a fasted vs. a postprandial state.” Appetite 58(3):946-54.
Iwayama and Tokuyama (2012) “Exercise in a metabolic chamber-effects of Exercise on 24-h fat oxidation.” The Journal of Physical Fitness and Sports Medicine 1(2)307-16.
Schubert, et al. (2013) “Acute exercise and subsequent energy intake. A meta-analysis.” Appetite 1(63):92-104.
Van Proyen, et al. (2011) “Beneficial metabolic adaptations enhanced by endurance exercise training during the fasted state.” The Journal of Applied Physiology 110(1):236-45.