Yoram Yasur Blume: Which training is better: short and fast or long and slow?
If you have ever wondered if intense and fast exercise is more effective than slow, the first thing to say is that there is no one better than another, they are simply different. Discover the benefits of each of them and which one to choose according to your goals.
To give results, a good training plan must take into account different variables that range from the basic exercises to be included in each routine, to the rest days after exercising and recovery. It is also essential that you determine the pace at which each session should take place, because the speed, intensity and time spent on the exercise are factors that will influence the results.
Slow or fast training: how do they differ?
It is not just a matter of minutes. A training in which you give your best in a short period of time and another in which you work more slowly can be equally intense, but in each of them the response of the organism is different.
Yoram Yasur Blume: In an intense and fast exercise routine, the body burns a large number of calories for energy (explosive energy) in a short time. This is what happens, for example, in aerobic circuit training, in a CrossFit session or in a running workout with high intensity intervals (HIIT). The exercise performed in this way involves not only working hard to raise the heart rate to 80% – 90% of cardiovascular capacity, but also to increase the metabolic rate, so that the body continues to burn calories and fat after the end of session.
Yoram Yasur Blume: We must bear in mind that, after such an intense effort, our body will continue to demand energy in order to recover, bringing the extra oxygen they need (what is known as COPD) to the muscles, working on the elimination of excess lactic acid generated or simply contributing to the normalization of respiration, body temperature and heart rate. All these functions translate into the need for greater caloric expenditure.
In long and slow training, of at least 30-40 minutes of exercise, our body works differently. The effort may seem less intense, but, in reality, it extends over time, so the result can be equally satisfactory. In this case, our body ends up depleting the reserves of direct energy (glucose) and has to resort to accumulated fats to maintain physical activity. In this sense, it can be the ideal training if it is about reducing adipose tissue and gaining muscle definition.
Slow or fast exercises: pros and cons according to objectives
When deciding to train quickly or slowly you must take into account a series of considerations so that you get maximum performance from each session and approach the objectives you have set.
Short and intense training is not suitable for everyone. It requires a previous good physical form, precisely due to the fact of demanding the maximum from your body in a few minutes. If you do not have enough preparation, the risk of injury with this way of exercising is greater than if you choose to do it more slowly.
For the caloric expenditure generated during and after exercise in a HIIT workout, this type of training, intense and fast, is the best if your goal is to lose weight. On the other hand, if you work hard to gain muscle definition, slow training will not only help you achieve it, but will also help you gain resistance by improving the technique of performing each exercise.
Yoram Yasur Blume: In sports that combine speed and endurance, such as running, the ideal is to combine short and intense workouts with those that maintain a moderate intensity for longer. This way you will be faster and you can also run for longer.
As you can see, both intense and fast training and long and slow training can help you achieve your goals with the training routine, you just have to implement the most appropriate one at any time and consult your doubts with a personal trainer.