For a normal adult the heart beats at the rate of 70 beats per minute and the maximum capacity of the heart is 200 beats per minute. With low intensity training it beats at sixty or sixty five percent of the maximum rate and with high intensity it is eighty five percent of the maximum rate. For example if you are running at a moderate speed then your heart beats at the rate of 120 beats per minute and if you are running at your maximum speed it beats at 160 counts.

Low intensity training is generally for all those who are trying to reduce fat. This is because it is easy to do. Especially if the person is on a diet being consistent with his training program itself will be a challenge for him, making the workout challenging is unthinkable. Low intensity training is preferred by most trainers because it is safe to do. Even a very obese person can do low intensity programs. But the more knowledgeable trainers do not always opt low intensity training. They rather go for effective training like high intensity training. Moreover in low intensity training more calories is burnt from fat.

But first you should understand that burning calories and burning fat are two different things. If you are burning more calories it does not necessarily mean that you are burning more fats.  Low intensity training burns fifty percent of fat for energy but high intensity only burns forty percent. If you are walking for 20 minutes you burn about 100 calories. 50% of the calories are derived from fat. So you are basically reducing fifty fat calories. But if you are running for 10 minutes you will burn 160 calories. 40% of that is derived from fat and so with intensity you will be burning 64 fat calories. So now that we have proved that high intensity training is more effective in reducing weight, the other advantages of high intensity training cannot be overlooked. After you finish you low intensity training your body stops burning any more calories.

You can only burn the fat while exercising them. But when you are subjected to high intensity training, even after you stop exercising your body continues to burn the fat, sometimes even up to hours after a session of training. Moreover muscle mass maintenance is required to keep the fat burning and this can be achieved through high intensity training only. There are methods by which you can do high intensity training. If you are cycling then increase the difficulty level for 30 seconds and lower it to easy level for 30 seconds. Repeat this for 10 minutes. If you are running run at a pace which you can keep up for 3 minutes and then walk for 1 minute. Run again and continue with the cycle for 20 minutes. Instead of a moderate jog or bicycling where you burn about 300 calories, you can burn about 100 more calories within the same time period. You can try high intensity training with swimming also.