Other research has shown that virtually all professional endurance athletes obey this «80/20 Rule,» yet the typical recreational endurance athlete spends only 50 - 70 percent of his or her total training
time at low intensity.
Personally I like to mix it up; when running, I sometimes jog around a park for a long period of
time at low intensity, and sometimes I do hill sprints as a kind of interval training.
Not exact matches
Researchers
at the University of Georgia found that previously sedentary adults who started doing 20 minutes of
low - to moderate
intensity aerobic exercise three
times a week for six weeks reported feeling less fatigued and more energized.
At the time of its acquisition of Tanumbirini Station, Reza Vishkai, head of Global Farmland at Insight Investment, said: «The Northern Territory has a comparative advantage for beef production due to its geographical proximity to export markets, the low intensity pasture based production system and the economies of scale.&raqu
At the
time of its acquisition of Tanumbirini Station, Reza Vishkai, head of Global Farmland
at Insight Investment, said: «The Northern Territory has a comparative advantage for beef production due to its geographical proximity to export markets, the low intensity pasture based production system and the economies of scale.&raqu
at Insight Investment, said: «The Northern Territory has a comparative advantage for beef production due to its geographical proximity to export markets, the
low intensity pasture based production system and the economies of scale.»
At the same
time, the arousal system is switched to a
low - energy setting, and the brain is flooded with «opioid analgesia» to reduce the
intensity of the fear and pain.
By contrast, the MIT approach generates steam
at a solar
intensity about 10
times that of a sunny day — the
lowest optical concentration reported thus far.
These longer response
times are consistent with models of how visual neurons enhance sensitivity
at low light
intensities, but they could pose a challenge for moths feeding from swaying flowers.
Members of the
lowest -
intensity group, whose pursuits included playing billiards or walking
at a pace less than three miles per hour, showed a cognitive decline that was up to 3.5
times greater than that of men who played volleyball or walked
at three miles per hour (called the medium -
low -
intensity group).
The results showed that COPD patients who maintained moderate or high levels of exercise over
time, which may amount to
low intensity activities such as walking for
at least three to six kilometers per day, could reduce the likelihood of being hospitalized by severe symptoms.
The same study recommends that fasted cardio be performed
at a
low absolute
intensity for extended periods of
time.
Steady - state cardiovascular training — such as a 45 - minute jog performed
at about 55 to 65 per cent of maximum heart rate — causes the body to opt for a higher percentage of fat for fuel and its
lower intensity means it can be performed over an extended period of
time.
Two or three 20 - 30 minute,
low -
intensity cardio sessions a week should be ok and
at the same
time not too much to stop your gains.
The benefits of
low intensity cardio mixed with high
intensity bursts of speed (like fartlek training) is that you not only increase your endurance, but
at the same
time you are also increasing your speed and your strength.
A 2009 study conducted
at the University of St. Thomas by Dr. Daniel Carey, has discovered that during
times of
low intensity, the body uses as much as 57 percent fat calories and 43 percent carbohydrate calories.
If you're bodyweight training you can do a «warm up» set of the same moves you're planning to do for your workout
at a
lower intensity, or if you're short on
time, do the first few moves of your workout
at a
lower intensity or with modifications, then go full out when you're warmer.
This is due to the fact that aerobic exercises focus on cardiovascular endurance and are performed for longer periods of
time at low - to - moderate
intensities.
Intervals incorporate exercising
at a high
intensity for a set
time followed by a
low intensity «recovery» period.
I am a male runner
at my highschool who is focusing on
low intensity runs for about 1 hour every day and HIIT 3
times a week.
There are 2 main reasons we can't: (1) it's impossible for the body to ingest calories
at a rate of 800 per hour while exercising — even ultrarunners who have trained this for a long
time can only do 300 - 350, and they are burning calories
at a rate of say 1500 per hour --(2) the body is wired so that
at lower intensities you get more fat - burning and
at higher
intensities you get more sugar burning.
You'll do compound exercises that involve working both the upper and
lower body
at the same
time, adding
intensity to your workout and saving lots of
time.
If you don't have a physically active job or aren't able to spend lots of
time on your feet during the day, this
intensity is important for training the body to use fat as a fuel, especially for individuals who compete in events lasting more than two hours.Although it will be difficult to keep your
intensity low on these days, if you've decided that you have lots of
time on your hands and the type of training you want to do is primarily aerobic (vs. interval based training), then performing your endurance efforts
at a higher
intensity than Zone 2 will reduce the effectiveness of your harder workouts on subsequent days by fatiguing muscle and depleting carbohydrate stores in fast - twitch muscle.
The specific
intensity and duration of each high and
low intensity interval can be modified to suit the training goals of the individual, however, in the case of someone whose goal is to improve their VO2max, the most effective approach is to maximize the total amount of training
time that is spent
at, or close to, VO2max.
So the take - away message so far is this: across a wide variety of endurance sports, studies have shown that the best endurance athlete athletes are actually performing about 80 % of their training volume
at a
low intensity and only about 20 % of their
time training
at a high
intensity (15).
But as a rule of thumb, you can run about 5 - 10
times as many miles
at a
low intensity than you could
at a high
intensity (or more, if you're highly trained).
Burning calories
at low intensity for long periods of
time activates fat rather than burning glucose, so it will slowly chip away
at those fat reserves.
If the cramps are due to exercise, take it as an indication that you need to exercise
at a
lower intensity (and usually also for a shorter period of
time) throughout the adaptation period.
While high -
intensity training is often considered the main stimulus for improvements in competitive endurance performance, 5 some studies demonstrate that
lower intensity training results in significant fitness improvements.6, 7 For example, Esteve - Lanao et al. 7 showed that endurance runners who trained in a polarized fashion, 8 where 80 % of their training
time was conducted
at a
lower intensity and 20 % of training
time at a higher
intensity, had significant 10 km performance improvements over those training 35 % of the
time at higher
intensities.
The
time was spent doing relaxation - based training like yoga, stretching, mobility work, stress reduction techniques, and
low -
intensity cardio based stuff like walking on a treadmill
at a slow speed.
Even with our Olympians, every season we build up the plyometric training carefully, starting out with
low -
intensity exercises
at the start of the season and progress over
time to higher
intensity exercises and we monitor volume and
intensity carefully.
This can be
time consuming, as training
at higher
intensities (
lower repetitions) also requires more rest
time between sets due to central nervous system fatigue.
Although there is evidence that running is the best to develop your aerobic base (because you burn more fats than in most other sports), whatever you can find that you can do
at a
low enough
intensity for prolonged periods of
time will do the trick.
The researchers also don't know whether the same benefits will accrue if you exercise
at a more leisurely pace and for less
time than in this study, although, according to Leonie Heilbronn, Ph.D., a professor
at the University of Adelaide in Australia, who has extensively studied the effects of high - fat diets and wrote a commentary about the Belgian study, «I would predict
low intensity is better than nothing.»
I have kept my exercise
low intensity (walking) while I typically run, after much reading on this site, I know I need to work on heart rate training as it takes me no
time at all to go above my target rate of 121.
I took some
time off, but not a sustained period of total rest - maybe a period of 6 weeks with, say,
lower intensity work with less frequency (2 to 3
times a week
at most).
Otherwise her diet can remain relatively the same, if she has already shifted her diet and
low intensity training for a period of
time that allowed her body to use fat
at higher
intensities.
Studies such as those conducted by scientists
at Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales have all found that shorter sessions of high -
intensity cardio result in greater fat loss over
time than longer,
low -
intensity cardio sessions.
While steady - state (
low to moderate) forms of cardio can and should be performed for extended periods of
time to see maintenance and improvements in VO2max (think upwards of 45 minutes
at a jog), HIIT training for cardio fitness involves working
at an
intensity that can only be maintained for about 20 to 25 minutes.
Hexic HD was one of these XBLA games that came preloaded on each console's hard drive, and featured a
low - key and relaxing experience in stark contrast to heart - pumping
intensity of Geometry Wars, the XBLA's best game
at the
time.
Options: Am / Fm Stereo W / Cd / Mp3 Player - Inc: Auto - Store Fm Diversity Antenna Auxiliary Input Located Inside Center Console Dvd Changer Prep Premium High - Fidelity 16 - Speaker Sound System - Inc: Digital Sound Processing (Dsp)(2) Subwoofers Under Front Seats 600 - Watt Digital 9 - Channel Amplifier Hd Radio W / Multicast Fm Station Reception Entertainment Server 12 Gb Hard Drive W / Usb Port For Media Transfer Body - Color Roof Trim Strips Power 2 - Way Tilt / Slide Glass Moonroof W / Key - Off & One - Touch Operation Sunshade Wind Deflector Body - Color Bumpers W / Hydraulic Energy Absorbers & (Front Only) Compressible Elements Power Adjustable Power - Folding Heated Auto - Dimming Body - Color Side - View Mirrors - Inc: 2 - Position Memory Rh Automatic Tilt - Down In Reverse Illuminated Exterior Door Handles & Ground Illumination Intermittent Rain - Sensing Windshield Wipers W / Adjustable & Vehicle - Speed - Sensitive Wiping Interval Single - Wipe Control Windshield - Washer System W / Heated Washer Jets 19 X 8.5 V - Spoke Light Alloy Wheels (Style 426)- Inc: P245 / 45R19 Run - Flat All - Season Tires Led Fog Lights Automatic Trunk Lid Open / Close Xenon Rain - Sensing Adaptive Headlights - Inc: Dynamic Auto - Leveling Corona Headlight - Rings & Cornering Lights Retractable High -
Intensity Headlight Washers Body - Color Exterior Door Handles Adaptive Brake Lights Pathway Lighting Feature Programmable Via Vehicle & Key Memory Power Soft - Close Automatic Doors Dual Cupholders Front & Rear Front Visors W / Illuminated Vanity Mirrors Dynamic Cruise Control Expanded Check Control Vehicle Monitor System Power Windows - Inc: Key - Off Operation One - Touch Open / Close Anti-Trapping Feature Coded Driveaway Protection Ambiance Lighting In Front Rear & Door Panels Dual Illuminated Rear Vanity Mirrors Integrated Into Rear Cabin Roof Lining Vehicle & Key Memory Fully Finished Trunk Comfort Access Keyless Entry W / Multi-Function Remote Rear Center Armrest W / Storage Compartment Rear Window Defogger Auto - Dimming Rear - View Mirror 4 - Zone Automatic Climate Control - Inc: Draft - Free Vents Solar Sensor Automatic Recirculation Heat -
At - Rest Feature Automatic Ventilation Electronic Analog Speedometer & Tachometer Anti-Theft Alarm System - Inc: Interior Motion Detector Owner's Manual Condition - Based Service Display W / Additional Functions Accessible Through Idrive System Central Power Locking System - Inc: Anti-Theft Feature Selective Unlocking Programmable Via Vehicle & Key Memory Nappa Leather Upholstery Black Panel Display W / Lcd Main & Trip Odometer Displays & Warning Indicators In Dial Faces Front & Rear Floor Mats Hard Drive - Based Navigation System - Inc: Voice - Command & Real
Time Traffic Info Fineline High Gloss Wood Interior Trim Power Tilt / Telescoping Steering Column Remote Trunk Release Heated Front Seats W / Fast Heating & Balance Control Front Console Compartment - Inc: Coinholder Illumination Multi-Contour 20 - Way Power Front Bucket Seats - Inc: 4 - Way Pwr Lumbar Support Articulated Upper Backrest Adjustable Backrest Width Adjustable Thigh Support Driver & Front Passenger Seat Memory Active Head Restraints W / Adjustable Side Support Integrated Universal Garage Door Opener Multi-Function Sports Leather - Wrapped Steering Wheel - Inc: Audio Controls Phone Controls 2 - Position Memory Smokers Pkg Idrive System - Inc: On - Board Computer Controller (8) Programmable Memory Buttons 8 - Speed Automatic Transmission - Inc: Automatic & Manual Shift Modes Both W / Fully Synchronized Electronic Gear Changes Self - Leveling Air Spring Rear Suspension Rear Wheel Drive 4.4 - Liter Twinpower Turbo 32 - Valve 445 - Hp V - 8 Engine - Inc: Double - Vanos & Valvetronic Variable Valve Control High - Precision Direct Injection Dynamic Damping Control Driving Dynamics Control Front Multi-Link Double - Wishbone Aluminum Suspension Rear Multi-Link Integral - V Aluminum Suspension Brake Energy Regeneration To Convert Kinetic Energy Into Usable Electrical Pwr 4 - Wheel Ventilated Disc Brakes W / Electronic Brake Proportioning Twin - Tube Gas - Pressure Shock Absorbers Vehicle - Speed - Sensitive Variable - Assist Variable - Ratio Rack - & - Pinion Power Steering Auto Start - Stop Function Aluminum Front & Rear Subframes Electromechanical Parking Brake ** Preliminary Standard Equipment ** Front - Seat Side - Impact Airbags 3 - Point Safety Belt System - Inc: Alr In All Passenger Positions Rear - View Camera Child Safety Rear Door Locks Anti-Lock Braking System (Abs) Driver & Front Passenger Dual - Threshold Dual - Stage Front Airbags W / Passenger Occupant Sensor Front & Rear Head Protection System (Hps) Corona Ring Integrated Daytime Running Lights Front & Rear Park Distance Control W / Graphic Display Emergency Interior Trunk Release Handle Front Safety Belt Automatic Pretensioners Acoustic Belt Warning Active Protection Bmw Assist W / Enhanced Bluetooth & Usb - Inc: (4) Years Of Automatic Collision Notification Emergency Request Enhanced Roadside Assistance Remote Door Unlock Stolen Vehicle Recovery Customer Relations Teleservice Mobile Office Features Myinfo
Lower Anchors & Tethers For Children (Latch) On Rear Outboard Seats Dynamic Stability Control (Dsc)- Inc: Brake Fade Compensation Start - Off Assistant Brake Drying Brake Stand - By Dynamic Traction Control (Dtc) Dynamic Brake Control Crash Sensor That Activates Battery Safety Terminal Disconnect Of Alternator Fuel Pump & Starter From Battery Automatically Unlocks Doors Turns On Hazard & Interior Lights Tire Pressure Monitor Active Knee Protection
KBB Fair Market Range High: $ 29,008 * * LUXURY LINE * * DRIVER ASSIST PKG * * ONE OWNER * * CARFAX CERTIFIED * * FACTORY WARRANTY * * NAVIGATION * * BACKUP CAMERA * * NEW TIRES * * BLUETOOTH, Hands - Free * * VEHICLE INSPECTED * * RECENT OIL SERVICE * * COMPLETELY DETAILED * * PORTABLE AUDIO CONNECTION * * PANORAMIC SUNROOF / MOONROOF * 328i xDrive Gran Turismo Luxury Line w / Driver Assist Pkg, 8 - Speed Automatic Sport, AWD, Saddle Brown w / Exclusive Stitching w / Dakota Leather Upholstery, Advanced Real -
Time Traffic Information, BMW Online & BMW Apps, Cold Weather Package, Comfort Access Keyless Entry, Dakota Leather Upholstery, Driver Assistance Package, Front dual zone A / C, Hands - Free Bluetooth & USB Audio Connection, Heated Front Seats, Heated Rear Seats, Heated Steering Wheel, Instrument Cluster w / Extended Contents, Lumbar Support, Navigation System, Park Distance Control, Power moonroof, Premium Package, Radio: Anti-Theft AM / FM / HD Stereo CD / MP3 Player, Rear - View Camera, Remote Services, Retractable High -
Intensity Headlight Washers, Satellite Radio, Split folding rear seat, Spoiler, Sport Leather Steering Wheel, Wheels: 18 x 8 Light Alloy Multi-Spoke (Style 416), Without Lines Designation Outside.33 / 22 Highway / City MPGNo Haggle Pricing: We perform a vast amount of research when pricing our vehicles to ensure that you are purchasing the best vehicle
at the
lowest price!
Steering Power Variable Effort Electric Engine Ecotec Turbo 1.4 L Variable Valve
Timing Dohc 4 - Cylinder Sequential Mfi (138 Hp [102.9 Kw] @ 4900 Rpm 148 Lb - Ft Of Torque [199.8 N - M] @ 1850 Rpm) Mechanical Jack Side Blind Zone Alert Brakes 4 - Wheel Antilock 4 - Wheel Disc Rear Cross-Traffic Alert Daytime Running Lamps Reduced
Intensity Low Beam Rear Vision Camera Stabilitrak Stability Control System Tire Pressure Monitor Manual Learn Onstar With 4G Lte Provides A Built - In Wi - Fi Hotspot To Connect To The Internet
At 4G Lte Speeds Includes 3Gb Or 3 Months Onstar Data Trial (Whichever Comes First)(Available 4G Lte Wi - Fi Requires Compatible Mobile Device Active Onstar Subscription And Data Plan After Trial.)
CALL US TODAY 630-422-1122 FOR INQUIRIES PLEASE SEND US A MESSAGE
AT:
[email protected] Show More Vehicle Equipment Exterior Features 18» x 8» 6 - spoke alloy wheelsFog lightsIntermittent rear window wiperP255 / 55HR18 all - season tiresRear privacy glassXenon high
intensity discharge auto on / off headlights Body - colored tailgate spoilerHeated pwr mirrors w / reverse gear tilt - down, integrated LED directional signals, driver memoryLED tail lightsPwr moonroof w / tilt, auto - open / close, auto - reverse, key - off operationSpeed sensing variable intermittent windshield wipers Show More Interior Features (10) cup holders2nd row reclining 60/40 split folding seat w / fold - down armrestActive front headrestsAluminum threshold garnishExterior temp indicatorFront center console w / dual access armrestFront / rear carpeted floor matsGPS - linked solar sensing tri-zone front / rear synchronized automatic climate control system w / humidity control, air filtration, voice recognition, memory * GPS - linked solar sensing only available in the 48 contiguous states & Hawaii * Illuminated driver & front passenger vanity mirrorsLeather - wrapped pwr tilt & telescoping steering wheel w / memoryLED backlit gauges w / progressive illuminationNavigation system w / rearview camera, Zagat Survey reviews & ratings, interface dial, memory, voice recognition * Only available in the 48 contiguous states & Hawaii * Rear window defroster w / timerTrip computer (3) 12 volt pwr outlets3rd row 50/50 split folding seatsAcuraLink satellite communication system w / real -
time traffic * Only available in the 48 contiguous states, first 90 days are free * Auto dimming rearview mirrorFront & rear map lights, ambient cabin lighting, front footwell lighting, door mounted courtesy lightsFront passenger
lower center console compartmentFront / rear door storage compartmentsHomeLink remote systemIlluminated ignition, pwr window / door lock switches, steering wheel controls, overhead controlsLeather - wrapped shift knobMaintenance Minder systemPwr windows w / driver & front passenger auto - up / down, auto - reverse, key - off operationSimulated Koa wood grained trim Show More Mechanical Features 3.7 L PGM - FI MPI SOHC 24 - valve VTEC V6 engineDrive - by - Wire throttle systemIndependent MacPherson strut front suspensionIntegrated dual outlet exhaustTorque - sensing variable pwr rack & pinion steering 5 - speed automatic transmission w / Sequential SportShift & grade logic controlFront & rear stabilizer barsIndependent multi-link rear suspensionSuper Handling All - Wheel Drive (SH - AWD) Ventilated front / solid rear disc brakes Show More Safety Features 3 - point height - adjustable front seatbelts w / pretensioners & load limiters4 - wheel anti-lock braking system (ABS) w / electronic brake distribution (EBD), brake assistChild seat tether anchors (2nd / 3rd row seats) Dual - stage dual - threshold front airbagsFront & rear side curtain airbags w / rollover sensorLATCH child seat mounting system (2nd row seats) Side - impact door beamsTrailer stability assist 3 - point rear seatbeltsAdvanced Compatibility Engineering (ACE) body structureDaytime running lightsFront & rear crumple zonesFront side - impact airbags w / passenger side occupant position detectionRear child safety door locksTire pressure monitoring system w / location & pressure indicatorsVehicle Stability Assist (VSA) w / traction control Show More Entertainment Features AM / FM stereo w / 6 - disc in - dash CD / MP3 / WMA changer - inc: DVD - audio, DTS, Dolby Pro Logic II, speed - sensitive volume control, (10) premium ELS speakers, memory, voice recognitionRear spoiler integrated radio antenna Auxiliary input jackXM satellite radio * Only available in the 48 contiguous states, first 90 days are free * Show More Vehicle Warranty All our inventory is inspected, serviced, and qualified for extended warranty products and service contracts.
At the same
time the shift in fuels for electricity generation began
lowering the carbon
intensity of electricity in the region, demand for electricity in the Northeast became stagnant or started declining.
The infrasound from wind turbines is
at very
low intensity (the Vic Health study showed it was not above background levels), while the sound from NSW fire appliances would be hundreds or thousands of
times more intense.
The track and
intensity of the storm was poorly forecast, but new research performed
at the University of Manchester and in the United States
at the National Weather Service's Ocean Prediction Center shows for the first
time the mechanism that may cause the strong winds in these
low - pressure systems.
Consistent exercise comprised of
at least 15 min per
time, three
times a week of moderate
intensity is significantly associated with
lower risk of depressive symptoms.
Another tactic to regulate
intensity would involve carefully
timing interventions so that there is
low intensity at the beginning and ending of each session, with the highest
intensity work occurring in the middle.
Conclusion Consistent exercise with
at least 15 min per
time, three
times a week of moderate
intensity is significantly associated with
lower risk of depressive symptoms.
It spans from having a few of the symptoms, infrequently,
at a
low level of
intensity, to a more moderate level with symptoms most of the
time at a moderate level of
intensity and then to be dramatically present in terms of number of symptoms
at the highest level of
intensity.