It's easy to think more intensity is better but better for what? For burning calories, barely. For improved heart function, absolutely not. The heart has a type of specialized muscle fiber that favors fat burning. For afterburn, again absolutely not. You can measure for 24 or 48 hrs but the afterburn that matters is the one you get from muscles that have healthy optimized mitochondria, consuming energy around the clock to stay alive. High intensity will yield some improvement in aerobic capacity but it has a low ceiling. Training muscles to burn fat with high rep has a much wider range.
Intensity is uncomfortable. Let's remind us all of it. Some just DISLIKE it but it is effective to gain ability to perform some of functional moves we need for daily life. I believe you have read
"walking is not enough to preserve and build bones health" We need more impact ----
This is not a propaganda! Anaerobic exercise also work the heart. aerobic cardio is what was sold in the past to us women to loose weight and fat. A beginner can loose fat in the beginning of the journey throughout the calory in and out . This work for short term. Building muscle is a powerfull tool for long term. That is what keeps the layers off to maintain the gains.
For your information, All the nutrients you are putting in place to "effectivement get your mitonchondria fonction" get process by your current muscles
Muscle mass is the commander somehow
Food ===> muscle mass =====> then mitochondria productions. Muscle store glycogen, the energy you need to smoothly sail through High reps for example.....BTW It is one of my favourite.
Those gains include better health throught the musculo-skeletal muscles. It includes better production of those mitochondria, managing insuline in the body, keeping cognitive abilities, producing collagène etc.....
To be able to rip those benefit we need to work, work and work through out STRENGTH training, I am talking 5, 6, 8,10 reps and plyometrics. Hiit, sprints and other forms of aerobics activities.
You have been working out Cathe for a relative long time. I believe you have come across article below.
Clip above in my previous post, the first one which is a conversation between orthopedist dr vonda and the other lady (sorry can not remember the name)
This is a fact, not a propaganda IMHO.
High-intensity exercise (HIIT) is a time-efficient way to work out and it may have greater benefits for the health of your heart.
cathe.com
INTENSITY, matters for Cardio for example. walking as a form of cardio is not the best investment as far as the healthspan is concerned. Box jump, jumps etc.....through plyometric put stress to bones through muscles. The same stress through muscle signals bones to produce hormones we need to fonction as human being. This is not a secret and you will find study which confirm my statement. Plyometric compared to walking is INTENSE. So
intensity matter and makes a difference. it is not everyone cup of tea but let it be it! Some people can not perform plyo for various reasons but it does not mean it necessarily unhealthy. Let's not generalise one specific issue to everyone.
I'm not against HIIT or heavy weights and I do my fair share of both. But at my age, I need to focus my workouts and my diet on improving mitochondria/ fat burning in as many muscles as possible to hopefully remain healthy and independent.
Reading your posts, anaerobic part is mentioned no where. aerobic is presented as the real deal! Burning Fat does not solely get done from Aerobics activity. Muscle mass help the body to manage glycogen storage too! This is a fact regardless of the age. Muscles mass, anaerobic and aerobic work,
burn fat during rest time. Afterburn. https://cathe.com/is-the-afterburn-effect-you-get-after-a-strength-workout-overrated/
In my early 40's, I decided to follow Cathe and try to do train using her approach for as long as I'm able. I never looked back. Recently, I started to add some longer easier cardio and would love a proper high rep weight set from Cathe instead of improvising and rewinding constantly as I do now. Newer studies have shown that you can build muscles with lighter weights.
I have not seen this above and I have quoted this in my previous post. I am not against light stuff. I do mix and I prioritise investing in a smoother confortable longevity. This is what we all wish for ourselves.
Lifting to failure is not one fix fit ALL way to gain muscle. It is not only way to get
STRONG and FIT.
Let's settle this brain-teasing interaction to rest!. Fell free to suggest more high reps on top of all, over 500 hundred, existing in Cathe collection and live because that is your preference. It is certainly not (
Solely lifting high reps without any progressive overload) the better investment as far as healthspan is concerned. We shall all remember that we naturally loose muscles throughout the aging process. Many loose after huge weight loss. All the best in your healthspan investment! Take care.
ETA: Us women have been bombarded of speaches: eat less, move and loose calories to "lean" and "tone". For me personally, I decided to part away from this speach and focus on gaining muscles while keeping my nutrition clean. I do not drink soda. Have not for over 20 years. The more I chase muscle, the leaner I get
. I have been told I would end up lifting a truck but I am still not able to and I do not look like hulk the incredible. Nor do I look like a big chunk muscular builder!
That is the detrimental propaganda!!!
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