For me, it all depends on how you define long periods of movement. If I were going to go on a 2-3 hour hilly hike it would seem necessary for me to stay at a lower heart rate, or else I'd wear out at a faster clip (which would elevate my heart rate) and then probably wouldn't get the same fat burning type benefits.

On the other hand if I'm on my elliptical for 30 - 45 minutes, then I do like to push it for the cardio, heart strengthening benefits.

Hope you get some more responses!

I think his whole point is that a lot of people likely work out much harder then is really necessary. I used to just push through it and be huffing throughout my workouts, but now I take a lot of breaks and watch my heart rate to keep it in an optimal range. I've actually found exercising to be much more enjoyable this way personally.

Interesting topic..

I started getting into shape 4 years ago after the kids were in high school and university. I went from zero to full exercise and killed myself for years, never getting any fitter, gaining wt and exhausted. I know this isn't typical. To get more to the point, a few mths I started using a heart rate monitor and realized I was way over training. Wake up call! pulled it back a lot, which ego wise was difficult. Soon as recovered from over ex which took a weekend, I was able to increase my time and days working out very quickly. and the amazingly burned more calories, especially when I go to the gym 4-5x rather than the 3x. As soon as I pulled back on exertion and increased time, I started to leave the gym feeling good, rather than exhausted.

This read confusing to me so here it is simplified. Maybe

Jan-Feb
elliptical avg. 30 min at a good pace, or what I thought was a 'good' pace.
3x a week
always felt tired/exhausted
was getting stronger ea week but always wiped out and need a day of rest
burned a fair amount of calories, fat or carb...who knows

Mar-Apr
elliptical avg 30 min, plus bike 15-20 min, some walk/run outside and just added days of weight training
4-5x a week, still energy to have a great weekend w hubby
Feel great w a wonderful adrenalin or whatever high ;-)
Burn a lot more calories, because I am working out more days and feeling happy and energized

For me...slowing down has made all the difference in my cal burn, fitness and endurance. Not to mention my overall happiness, not crashing the entire day after ex..what a waste for me :0

I do do days of higher cardio for fitness training because, I am going on my first hike soon and I want to condition my lungs to help w/ the altitude. I do also as someone mentioned, take nice intentional deep breaths, just as I do when I am hiking.

It will be really interesting to see how I do this first hike with this new slower approach...for me it works...I am 48 y/o former couch potato mom gone rogue and proud of it Not there, but I will...

Good Luck!