About a year ago I got really into running. I’m talking REALLY into running. So much so I was giving myself constant shin splits and eventually caused what I can only describe as recurring deep tissue bruises/sprains in the bottom/arch of my foot. When this started happening more and more often I knew I had to change-up my cardio…
That’s when I started incorporating lower intensity, low impact cardio into my routine. I began walking on the treadmill and over time, raising the incline to get my heart rate up while still getting a high calorie burn.
Today for example I walked at a 3.0 and a full incline of 15%. In 40 minutes I burned a total of 450 calories. To put it into prospective, that’s about as many calories as I burn running at a casual 6.0 for 40 minutes. Raising the incline turns that simple stroll on the treadmill into a massive calorie-burning sweatfest! (no lie…I’m dripping in sweat)
What’s also great is during this type of cardio I’m able to keep my heart rate at the high-end of my ideal fat-burning range…134-153. On occasion will I spike into the low 160s.
“Lower intensity workouts can burn up to 50% calories from fat, while high intensity workouts burn up to 35% calories from fat.” ~ Todd Townes, Nike SPARQ Training Advisory Board via ShareCare
By using a mixture of high and low intensity cardio workouts you can maximize your time by doing low intensity cardio to burn a higher fat percentage and high intensity cardio to capitalize on burning more overall calories in a shorter period of time.
So next time you go to do your cardio, MIX IT UP! This will keep your body guessing and prevent plateaus in your progress and if you have joint and shin split issues like me, it will save your legs! Try doing a lower intensity workout similar to the one I did above and then on another day doing some high intensity HIIT cardio.
Thanks for KeepnUp – J