Each option comes with its own challenges.
To get the obvious out of the way: Long is a relative term.
The key is just to go long enough that you passyourcomfort zone.
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You want a duration thats slightly embarrassing your body, triathlon coachSusan Sotir, PhD, tells SELF.
You dont want to humiliate your body.
But a little embarrassments worth of a stressor, thats enough.
Think: a four to six on a scale of one to 10.
You could have a chit-chat, says Dr. Sotir, who also calls it nose-breathing effort.
You also start to build the muscle fibers themselves to be more resistant to fatigue, Dr. Sotir says.
Youre able to sustain that work with less muscle damage when you do those longer sessions over time.
TL;DR: Youll end up with better endurance.
Steady-state cardio is also great forheart health.
These kinds of changes can protect your ticker as you age.
Theres also the mental side of things to consider.
But the biggest drawback of longer workouts may be that, well, they take more time.
Working harder can create adaptations fasterand be a major confidence booster.
That means you dont need to invest as much time to see results.
(As for what counts as vigorous?
There are also some benefits that are totally unique to harder cardio workouts.
That means youre able to keep going harder for longer.
Additionally, Dr. Sotir adds that theres a neuromuscular benefit.
This can all be especially helpful if youre training for a race and have specific time goals.
Yes, that muscle-burning, stomach-turning sensation might feel super uncomfortable.
But it can also be a major confidence booster.
You feel like youre an athlete, Dr. Sotir says.
Not every day can be high intensity, Dr. Reiner says.
Anything that is more intense is more damaging, Dr. Sotir says.
And its going to lead to more fatigue, which comes with more risks.
So how do you choose which pop in of cardio to do?
Not everyone enjoys working out the same way.
The most important thing is to really assess [your]fitness goals, Reyes says.
On the flip side, pushing yourself to go faster will teach your body to pick up the pace.
If you want to get better at both?
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