How Does Intensity Matter in Your Workout?

Lisa Austin Exercise and Form 2 Comments

So you think you’re active, right? Well, let’s find out if you are as active as you think you are. So much of the time we think we are active because we seem to be so busy.  But how many calories are we actually burning?

Not as many as you may think. The intensity of the exercise definitely plays a role of how many calories you are burning but also how long you are exercising at that intensity.  To give you a better idea of typical activities use this Activity Calorie Calculator.  The more you weigh the more calories you burn.  To give you an idea of how many calories are in your favorite foods you can go to Lose It! and see.

Let’s find out!

Calories-Burned-Per-Hour-Infographic1-360x600

Go Smart

For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume.  To lose 1 pound a week you need to have a difference 3500 calories (500 calories per day).   A healthy weight loss is no more than 2 pounds a week otherwise you are just losing water and muscle and it will not be sustainable.  For the purpose of losing weight, it doesn’t matter whether the calories burned during exercise are from stored fat or carbohydrates but you do need to make sure you are giving yourself enough fuel to be able to exercise or that will not be sustainable either.  In short,  you need to exercise smarter and consume less calories by changing your diet and eating whole foods and less processed, high calorie foods than what you normally do.

Go Hard

Performing high-intensity exercises in intervals is a great way to decrease your body fat percentage, which breaks up the work with periods of rest.  Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your post workout metabolic rate which is called EPOC – Excess Post exercise Oxygen Consumption.  When you are exercising with high intensity using intervals your muscles start to fill up with lactic acid (the chemical responsible for that burning feeling) and the body’s oxygen stores become depleted.   Research suggests these high-intensity training sessions force the body to work harder to re-build its oxygen stores for a period of 16 to 24 hours after your workout. The result: more calories burned than if you’d exercised at a lower intensity for the same (or longer) period of time.

Just getting up is a start 😉

Need help? Have questions? I’m here to make it easier. If you have questions, then let’s connect. Book yourself a pressure-free, 20 minute Fitness Breakthrough session. I will help figure out what you need in order to become stronger and healthier version of yourself.

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