Cardio: Slow and Steady or Fast and Furious?

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With countless workouts out there, cardio boils down to two styles: slow and steady or fast and furious. Debates rage over which is better, but why choose? Blending both into your routine keeps you motivated, challenged, and reaping diverse benefits. Let’s break down these approaches so you can flow toward your fitness goals!

Slow and Steady

Also called Continuous Training or Long Slow Distance (LSD), this is low-intensity, steady-state cardio performed at a consistent pace for 30–60 minutes without rest breaks.

Examples: Brisk walking, steady jogging, cycling, or swimming at a comfortable pace, like 2.5–4.0 mph on a treadmill, adjusted to your fitness level.

Benefits:

  • Burns mostly fat for energy.
  • Safe and accessible for all fitness levels and ages.
  • Requires no special equipment.
  • Boosts aerobic fitness and endurance.
  • Supports heart and lung health.

Tip: Beginners, those recovering from injury, or feeling low-energy should aim for 2–3 RPE (50%–60% MHR) or 60%–70% THR. Advanced exercisers can target 4–5 RPE (65%–75% MHR) that’s sustainable for longer. Not sure what all this means? No worries, check out my article on exercise Intensities and grab my intensity guide here for details.

Drawbacks:

  • Can feel repetitive, leading to boredom.
  • Requires longer workout times.
  • Builds aerobic fitness but not anaerobic, so it’s less effective for sports needing quick bursts of speed.

Interval Training

Known as High-Low, HIIT, or Tabata, interval training alternates high-intensity bursts with low-intensity recovery periods, typically lasting 10–40 minutes.

Examples:

  • Beginners: Walk on a treadmill at 2–3 RPE (60%–70% MHR) for 2 minutes, then increase to 4–5 RPE (70%–80% MHR) for 30 seconds by speeding up or raising the incline, repeating for 20 minutes.
  • Advanced/Elite: Sprint or lift heavy weights at 7+ RPE (80%–90% MHR) for short bursts, recovering at a lower intensity.

Other Examples: Sprinting, jumping, calisthenics, or heavy weightlifting.

Benefits:

  • Burns carbs (glucose) during exercise and fat/calories post-workout (after-burn effect).
  • Strengthens bones and builds muscle endurance.
  • Enhances speed changes and power.
  • Boosts both aerobic and anaerobic fitness.
  • Promotes weight loss, especially for plateaus, by varying intensity.
  • Shorter workouts yield big results.

Tip: Start at a manageable intensity (e.g., your Slow and Steady pace) for recovery periods. Advanced exercisers can increase challenge periods incrementally, ensuring full recovery before the next burst. Crucial: Cool down to your starting intensity until your heart rate normalizes, then finish with deep stretches to wrap up safely.

Drawbacks:

  • High-intensity intervals can strain the body, risking muscle pulls, joint issues, or overtraining symptoms like fatigue, insomnia, or elevated resting heart rate.
  • Best suited for those comfortable with higher intensities.

Best of Both Worlds

I mix both into my routine, adding intervals 1–2 times a week between Slow and Steady days to let my body recover. Intervals are my go-to for quick, challenging workouts or when time’s tight. On days when I’m sore or low on energy, I opt for 40–50 minutes of Slow and Steady cardio, enjoying a podcast or book while staying active.

Whether you go slow or fast, keep moving and let those calories burn!

Let’s Get Moving

Ready to fine-tune your cardio? Join my fun and empowering fitness classes at  SPBTV—Your Holistic Living Network—to sweat, smile, and shine! Learn more about achieving your Target Heart Rate and grab a free copy of my Intensity Chart and THR Cheat Sheets here.

Sign up for my newsletter and tune into my podcast, Sharise Uncut, for more holistic health tips to fuel your flow.

~Inspired by a life of dreams and determination.