With so many different types of cardio exercise out there to choose from, it can be difficult to know which one is best for you and your goals. If you’re trying to improve your cariovascular conditioning, you may be left wondering if you should be doing Moderate intensity cardio or High-Intensity cardio as a supplement to your strength training. The other thought is what are these and in order to answer this, you need to understand the differences between Moderate cardio and High intensity cardio.
So, what are the differences between Moderate and High intensity Cardio? High-Intensity Cardio, is short in duration (5-20-minutes) and much higher in intensity. Moderate intensity, is longer in duration (30-60 minutes) and lower in intensity.
Low to Moderate intesnsity is classified as biking, jogging, brisk walking etc for a minimum of 30 minutes. (working between 60-75% Max HR)
High Intesnity Cardio sessions are no more than 20 minutes and can include bursts of intesnity with active rests. (working between 80-95% of max HR).
Below is a basic guide to your intensity levels.
| Intensity | Moderate | High |
| Zone | 2/3 | 4/5 |
| % of Max Heart rate | 60-75% | 80-95% |
To work out Max HR for HIIT: 220 – Age x % e.g. 220 – 40 x 70% (126) or 90 %( 162)
I have been training both high and moderate intensity sessions over the last few years both and have been giving me good results. I actually had more difficulty with the moderate intensity cardio as it forced me to slow down my pace (which i found quite difficult) to allow for a longer distance. For me the high Intesity is just hard but because of the short duration it’s definitely achievable once a week.
Conclusion
Optimising both involves a strategic blend of moderate and high-intensity cardio exercises, as this dynamic approach enhances VO2 max, fostering cardiovascular adaptability and efficient oxygen utilization. By incorporating both intensities, individuals can experience a comprehensive cardiovascular fitness regimen that contributes to long-term health and longevity
What works best for most people including clients at Mint is the combination of both moderate and high intensity cardio within thier programme.
High intesnity can be quite an intensive programme and requires some guidance to get the most out of it far less than moderate intensity.
The team at Mint have had some great results with both incorporated with thier programme.
As a guide try doing high intensity once a week and moderate intensity two to three times per week with one of them being of a longer duration.
If you have any questions contact Mint