In both types of training, muscle changes occur that improve the body’s ability to respond to similar training in the future high intensive training burns more calories in less time than the time taken for low intensive training.Beginners can only do low intensive training. Once you can do about 20 minutes of exercise, do your regular routine a few times per week and maintain that pace for 3-5 weeks. You can then try to gradually add in higher intensive training. Higher intensive training, and low intensive training it is acute in terms of heart rate, calorie burn, and muscle fatigue, but has less effect on joints.

High intensive training
According to the kwame safo boateng, High intensive training is a method of progressive resistance exercise characterized by high levels of effort and relatively brief and unique workouts. Types of highly intensive training are ranging from indoor and outdoor running to training and in-between training. High intensive training improves athletic ability and condition as well as improves glucose metabolism. Benefits of highly intensive training include lean tissue, improved energy levels, increased sensitivity, and increased functional capacity. high intensity training workout includes mountain slider, thruster jump lung, jump squat and high knees, etc.

High intensive training workouts
Mountain climber – Start in the high plank position with both feet on the sliders. Slide the right knee forward from the chest. Push the knee back to return to the high board. Repeat on the other side.
Thruster – Holding a light pair of dumbbells at shoulder height or a light barbell on your shoulders, drop into a squat. As you stand up, drive the weight overhead, then lower straight into the next rep.
Jump squat – Drop into a squat and then explode off the floor, landing as softly as possible. Rest for 30 seconds before you start the next round.
high knees – Keep your feet hip-width apart. Raise your left knee to your chest. And then switch to lift your right knee up to your chest. Continue the movement, rotate the legs alternately and move at a walking or running pace.
Low intensive training
According to the Kwame safo Boateng, intensive training is known as physical activity or exercise in some form, which is in a steady-state, about 50% of your maximum heart rate, with no rest periods in between. Benefits of low intensive training include capillary densification are small vessels that supply blood to working muscles, stimulating these factories of energy to increase in size, increasing their ability to produce energy. These changes help in enhancing the human body’s work capacity, enhancing athletic performance. Low intensive training involves walking at a casual pace, light jogging, Swimming laps using an elliptical machine and slow weight lifting, etc.

Low intensive training workouts
Walking at a casual place – Walking workouts can easily fit into your routine or connect with leisure during your free time.
​Light jogging – Do 10 minutes daily light jogging, it can help you live longer.
Swimming – Swimming is a great way to mix up your workouts and have fun burning calories.
About Kwame soafo Boateng
Kwame Safo Boateng grew up in Northern Virginia. His hobbies are video games, film, reading, programming and running. He is a programmer so he spends his entire day doing programming, but he always gives some time to running ( for following his passion), when he is not programming, he simply watches adventure movies. He specializes in data science.