Media, the Internet and well-meaning colleagues can cause confusion. Do you burn fats only at low intensity or do you burn them during intensive interval training? Is strength training better than endurance training or vice versa? Continuity is the most important characteristic of training, we need to know how to design it so that we can do it continuously.
Short intensive workouts need more recovery time than long loose workouts. An example: If you are a beginner, you need up to 4 days recovery time for an intensive HIIT training, while an 8 hour walk the next day is already possible without problems. The same applies to trained athletes, who spend 80 percent of their training loosely to moderately, in order to accelerate at 20 percent of their training.
"The nonspecial training prepares the special days."
But what is now loose and hard training? In practice, loose endurance training means: I am still aware of my surroundings and get along well with nasal breathing. I can talk without any problems. Scientifically speaking, I am below the aerobic threshold or VT1 or LTP1. Moderate endurance training, which is often used especially when time is short, means: I have to breathe much harder, even through the mouth, but I am not panting yet. If I have to, I can stand it for an hour or more. But because I am normal, I do not do that. Scientifically speaking, we are between the aerobic and anaerobic thresholds, i.e. the points VT1 and VT2. Very hard training takes place above the anaerobic threshold and can only be endured for a few minutes at most. Panting and a very limited perception of the environment are the result.