- In poorly conditioned people: 3-5 minute daily exercise periods produce training effects, 20-30 minute sessions produce optimal results (when intensity reaches at least 70% of max heart rate)
- 60 minutes of continuous exercise is needed to produce a training effect when exercise intensity remains below 70% max heart rate (i.e. walking)
- In healthy conditioned people: improvement can occur with only a 10-minute continuous workout.
- Generally, 30 minute sessions, 3days/week (minimum) are practical and effective.
- NOTE: Extending duration compensates for reduced exercise intensity.
Q: In 'The Tortoise vs the Hare', who burns the most calories??
An interesting fact about cardio is, for a given length, say you run 1 mile vs walking 1 mile, you will burn about the same amount of calories after you complete the mile, regardless of whether you run or walk. The main difference will be the TIME that you complete the mile!
(References: McArdle, W., Katch, F., & Katch, V., (2007). Exercise Phsyiology. 6th edition. Lippincott Williams and Wilkins.)
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