High and Low Intensity Cardio
Mike Wolf
Rowan University
Overview
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What is it?
What types are there?
Why should I do it?
Benefits?
Prevention of disease
What is it?
• Low-intensity cardio is performed at between 40 and 60 percent of
your maximum heart rate.
• High-intensity cardio is performed in the upper range of your
maximum heart rate, yet shorter durations.
What types are there?
• High intensity
• Sprinting
• Rowing
• Swimming
• Performed at upper body limits
What types are there?
• Low intensity
• Walking
• Slow cycling
• Yoga
• Performed at moderate pace
Comparing High and Low intensity
• High intensity
• More efficient
• Burn more fat
• No equipment needed
Comparing High and Low Intensity
• Low intensity
• Easier to perform
• Less struggle
• Less time consuming
Heart Rate Zones
Why should I do it?
• Lose excess weight
• Average weight gain during holidays: 10 pounds
• Either will benefit
Why should I do it?
• Healthier life style
• Increased heart health
• Feel better physically
Benefits
• A study found that a 60-minute session of cardio increased the body's
release of an appetite-blunting hormone and decreased the release
of a hormone that promotes hunger.
Benefits
• Increased Heart Health
• Lower risk of disease
• Decreased body fat
• Increased bone/muscle strength
Calories Burned in One Hour
• High
• Low
• Sprints- 1056
• Swimming- 704
• Rowing- 844
• Walking- 246
• Yoga- 281
• Cycling- 281
Prevention of disease
• Decreased risk of heart disease
• Increased overall health
• Manage certain diseases
• Increased metabolism
Heart disease
Heart disease
• In 2008, 616,000 people died of heart disease
• In the USA, 25% of total deaths
• Leading cause of death among men and women
 No time to do it? 
• Lunch break
• After dinner
• Walk the dog
• Park farther away when shopping
 Make time 
• Some guidelines recommend 75 minutes of active time per week
• Stretching every morning and night
• 5 minutes at a time, or 75 minutes all at once