ELI5: Is low intensity cardio (e.g. walking) really better for you than high intensity sports (like running) and why is that?
ELI5: Is low intensity cardio (e.g. walking) really better for you than high intensity sports (like running) and why is that?
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I think the word “better” can imply a ton of different things. I’ll wait and see how others respond but I’d imagine the higher your heart rate, the harder you’re making yourself work, which is a “better” workout. Will you be more sore than if you walked..? Yes.
Probably easier on your joints but you need to walk quite briskly and far to get the same cardio benefit.
“Better” is the thing here that makes it hard to understand, because it means different things.
If you are fully coming off the couch, low baseline fitness, you’re only going to be able to run for a minute or two. For these folks it’s “better” to take a 30-60 min walk rather than max out your system for such a short time that it doesn’t help your fitness. That walking puts those folks bodies into a state of moderate to high exercise because of where their baseline is.
If you are in decent shape, you can’t walk your way to a marathon. This person also needs to get to “moderate to high exercise for a long time”, but because their baseline is higher running is “better” for them
What does “better” mean in this context? Walking for 30 minutes is not better than running for 30 minutes, but walking for 10 hours is better than running for 30 minutes.
Better how? On a per unit time basis high intensity is better, on a likelihood of starting or continuing additional exercise low intensity is probably better. In a plan to optimize cardio fitness a mix of both is ideal.
I lost 50 pounds initially with only taking ozempic and watching my diet. My goal was to lose 100 pounds but it was taking forever and I didnt feel well overall(weak old and tired). SO I started walking on the treadmill every day in october of 2024 . I walk 60 minutes every day at between 3.6 and 4.2 MPH at 4-7 incline and maintain a heart rate of 125. I am 47 years old, 5’10” and currently 235 pounds. The biggest take away from this cardio routine is I have been doing inbody scans and have managed somehow to maintain my muscle mass at 93 pounds. All while average 5 pounds per month of fat loss. Its gradual and slow but I will take the results. Some of my friend are on the ozempic only program and they are losing a lot of muscle too and overall don’t look as good(my opinion ). Actually another huge take away is i lowered my resting heart rate from near triple digits to 70BPM,
Who said it’s “better” and what metrics are you using to determine which one is better?
No, because you can’t just compare them like that as they do different things.
Cardio refers to activity that moderately elevates your heart rate and keeps it steady at that rate for a long period of time. It improves your aerobic perfomance (how your body uses oxygen to keep you going).
High intensity interval training, or HIIT, on the other hand consists of short bursts of very intense exercise followed by rest periods. Your heart rate is not constant, but alternates between very high and resting. That improves you anaerobic performance (how your cells do without oxygen, relying on stored energy).
There’s a recent thread about heart zones that you can check out.
Depends on your goal… To maintain a decent level of health, circulation, and mobility? Sure. A brisk walk gets your heart rate up, and is easier on your joints.
Running will have a better effect on cardiovascular health, but will put more strain on your joints, muscles, and connective tissues, so you have to adjust your diet and rest regime to compensate.
one isn’t inherently better than the other.
Each one is a tool that is well suited to building certain ‘structures’ (capillary density, aerobic capacity, VO2 max, lactic threshold, cardiac output, left ventricular hypertrophy, tissue elasticity, muscle hypertrophy, motor unit recruitment, rate coding, etc)
One tool (LISS, in your example walking) is a tool that is accessible and approachable by most people. Its free, easy to do, and helps people build fundamental ‘structures’ that are important for health but also lay a foundation to then better utilize the other tool, HIT
The other tool (HIT) is a often better used by more advanced/experienced individuals who have the mental and physical capabilities to utilize the tool. Its a little higher risk but higher reward and though sprinting/hill runs are free and accessible, often times using equipment is great which requires access/$.