Exercise can be undertaken at varying levels of intensity. Some workouts push you to your limits. Others are more relaxed and build fitness more gradually.
But in terms of low intensity cardio vs high intensity cardio, which is best?
The answer to that question will depend on your fitness level, your exercise goals, your workout preferences, and the resources you have at your disposal.
In this guide we’ll take a closer look at high intensity vs low intensity cardio, to help you find the type of training that you will enjoy and that will get you to where you want to be.
What is low intensity cardio vs high intensity cardio?
Cardio exercise is any workout that engages the cardiovascular system, which is tasked with pumping oxygen- and nutrient-rich blood around the body, to the muscles, organs and tissues that need it. In that way cardio can be broadly described as any exercise that increases your heart and breathing rates. It is generally considered distinct from weight training.
We can then break this very general description of cardio down by intensity:
- High intensity: Cardio exercise that gets your heart rate to 80-95% of your maximum, such as high intensity interval training (HIIT), sprinting, plyometrics and circuit training.
- Low intensity: Cardio exercise that gets your heart rate to 50-80% of your maximum, such as running, swimming, cycling and rowing.
High intensity cardio vs low intensity cardio: which is best?
High intensity cardio vs low intensity cardio are two different forms of exercise that serve two different purposes. Let’s break them down in terms of how they work and what they can do for you.
Fitness goals
First things first: what is low intensity cardio vs high intensity cardio good for?
- High intensity cardio, like a HIIT workout, is the fastest way to lose weight and increase speed, power and performance.
- Low intensity cardio is the best way to build a solid base of cardiovascular fitness and endurance.
If you’re looking to drop a few kilos, sculpt and tone your muscles, or increase your strength, high intensity cardio is ideal. If you want to build up your fitness for weekend sport, or a long run, ride or hike, low intensity cardio training can be the better option.
Accessibility
Some form of low intensity cardio can be enjoyed by pretty much anyone, no matter their fitness level or physical ability. High intensity cardio may not be suitable for certain groups like the elderly, disabled or people rehabilitating from injury.
Method
High intensity cardio is a hard and fast workout condensed into a shorter time frame, making it ideal for those who are time poor or who just like to get their workout done. Low intensity workouts are more relaxed affairs. They offer a break from the stresses of life and a little bit of ‘me’ time, and they can almost form a meditative experience.
Expertise
High intensity cardio is more often done with a personal trainer or in a group setting, because training plans can be more varied and complex, and the intensity of the exercise can warrant a spotter. Low intensity cardio is more often a solo adventure.
What equipment do you need for high intensity vs low intensity cardio?
While both high intensity interval training and low intensity cardio can be done without any equipment, both can offer more variety and fun with the help of equipment.
Low intensity cardio exercise tends to be more focused on purpose-built cardio machines, like those in the Matrix Fitness range:
- Treadmills, like the Matrix TF30
- Stationary bikes, like the Matrix U30
- Climbers, like the Matrix C50 ClimbMill
- Ellipticals and ascent trainers, like the Matrix E30 and A30
- Rowing machines
- Cross-trainers
High intensity cardio exercise can utilise a wide array of training tools, from all the machines listed above (just used in short, intense bursts), to:
- Ski machines
- Assault bikes
- Curved treadmills
- Boxing equipment
- Training ropes
- Training balls
- Bodyweight equipment
- Workout stations
High intensity vs low intensity cardio: which should I choose?
So which type of cardio training is right for you?
If you’re looking to lose weight, tone muscle, increase your speed and power, or get your body beach-ready, high intensity cardio training is a great way to achieve those goals. This form of cardio is also perfect for people who need to squeeze their exercise into a smaller window, who enjoy working out with others, and who have access to the necessary expertise and equipment, usually through a gym membership.
If you’re looking to build your cardiovascular fitness and endurance, whether for functional purposes like weekend sport or an upcoming event, or to simply feel your best, low intensity cardio is a great way to do it. This type of exercise is great for those who may struggle with a high intensity workout, who see a workout as a chance to get away from life’s stresses and strains, or who prefer to exercise at home.
Ultimately any exercise is good exercise, so there’s no wrong answer to the question of high intensity vs low intensity cardio. But there is probably an answer that is better suited to your needs, wants and goals.
GymQuip: cardio equipment specialists
Home to Australia’s largest fitness showroom, at GymQuip we have been helping people enjoy their preferred form of cardio exercise for over 30 years. From workout basics like training balls and ropes, to innovative machinery like the Matrix Fitness range, we have everything you need to reach your goals.
We are also commercial gym fit out specialists, helping owners design, fit-out and maintain their gyms with the finest equipment available and all the support you could ever need (additional charges may apply). We can help with home gym fit-outs too.
While our showroom is large, our online store is even larger. We deliver Australia-wide, orders are shipped within 24 hours, and our entire range is covered by our price match guarantee: if you find one of our products cheaper elsewhere, we’ll beat that price.
Get in touch with our friendly team today.