back up or changingmovements. It’s hard to get boredwhen things are constantly in flux. Therefore, many find it easier to come back to the workouts, day after day. Over the long term, this type of consistency adds to a caloric deficit —or burningmore calories than you consume. Cardiovascular Benefits The cardiovascular benefits of high-energy workouts depend on time spent in different heart rate zones.

Low intensity: 60—70 percent of maximumheart rate Benefits > Uses mostly fat as fuel > Ability to train longer—more than 45 minutes

> Great for recovery and general fat loss when your diet is dialed in. However, as you’re only burning fat as fuel, having a diet high in carbohydrate negates any benefit of solely training at a low intensity. Moderate intensity: 70–80 percent of maximumheart rate Benefits > In this zone, you’re improving your aerobic endurance—a.k.a. your ability to exercise more efficiently—for longer. > Improves circulatory system function as it challenges the heart, builds new blood vessels, and increases lung capacity > Utilizes both fat and carbohydrate almost equally as fuel > Burns more calories in a shorter amount of time High intensity: 80‑90 percent of maximumheart rate Benefits > Very challenging to the body and burns lots of calories > Primarily uses carbs as fuel > Hacks into anaerobic metabolism and muscle growth > Contributes to post-exercise oxygen consumption. This refers to your continued heavy breathing after the workout is technically over. Your body is expending energy and calories to try and get enough oxygen to restore itself to baseline. Therefore, you continue to burn calories even after the training is complete! 10 High-EnergyWorkouts

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