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Why does high-intensity exercise burn more calories? Discover this surprising truth!
Exercise intensity refers to how much energy is consumed during exercise. The intensity of perception varies from person to person. Research shows that the intensity of exercise affects what fuel the body uses and how well it adapts after exercise. Simply put, exercise intensity is the physiological force (expressed as a percentage of VO2max) used by the body to perform an activity. For example, exercise intensity defines the amount of effort your body needs to exert to walk a mile in 20 minutes.
Heart rate is often used as an indicator of exercise intensity. It reflects how much exercise challenges the cardiovascular system.
A measure of strength
Oxygen consumption (VO2) is the most accurate measure of exercise intensity. VO2 represents the overall metabolic challenge of an exercise and has a direct linear relationship with the intensity of aerobic exercise. Maximum intensity reflects our maximum oxygen uptake (VO2 max), a measurement that represents cardiovascular fitness. LO2 is measured in MET (milliliters per kilogram per minute).
One MET, equivalent to 3.5 milliliters per kilogram per minute, is considered the average resting energy expenditure of a typical human.
Exercise intensity level
Exercise is classified into three different intensity levels, namely low intensity, moderate intensity and high intensity, and is measured in metabolic equivalents (METs). Different levels of exercise have different effects on the body. People are advised to maintain a healthy lifestyle based on age, weight and existing activity level.
Published guidelines recommend that healthy adults engage in 150 minutes of moderate-intensity aerobic activity per week to promote cardiorespiratory fitness, body composition, and muscle strength.
Fuel used in sports
Depending on the intensity of exercise and the athlete's VO2 Max, the body uses different amounts of energy substrates (carbohydrates or fats). Protein is also a third energy substrate, but it contributes the least and is therefore not usually counted in graphs of percentage of calories burned for different intensities of exercise. Exercise intensity level determines the order in which fuel is used. Low-intensity, long-duration exercise provides a greater proportion of fat contribution, while high-intensity exercise uses a greater proportion of carbohydrates as an energy source for caloric expenditure.
Total calorie expenditure is also higher with high-intensity activities. VO2 max is an important determinant of fuel use during exercise, and people with higher VO2 Max are able to sustain higher intensities in the fat-burning zone.
Considerations of high-intensity exercise during pregnancy
The Centers for Disease Control and Prevention (CDC) recommends that pregnant women engage in at least 150 minutes of moderate-intensity exercise each week to promote maternal and fetal health. Current research supports that high-intensity exercise in active pregnant women over a short period of time does not cause fetal distress or other adverse effects.
High-intensity and moderate-intensity exercise have similar responses to the mother and fetus, showing normal maternal and fetal blood flow responses and healthy blood circulation.
Summary
High-intensity exercise not only increases calorie consumption, but also has more significant benefits for cardiopulmonary health. However, everyone's tolerance for exercise intensity obviously varies. Are you ready to push your athletic limits and see how far you can go?
