It’s okay to go at half-speed.
Need more convincing reasons to do a moderate-intensity workout on days when skipping training is attractive? Study findings show that energy expenditure increased for at least 22 hours after bouts of moderate-intensity (50% of peak) exercise, leading to an additional 64 (±119) kilocalories burned per day. Prior research had shown that high- but not moderate-intensity exercise increased resting energy expenditure.
Study authors adjusted caloric intake to achieve energy balance; they believe this design difference isolated the exercise’s specific effects on energy expenditure. Potential mechanisms underlying the extra calorie burning include increases in fight-or-flight system stimulation and muscle damage repair following exercise.
Read the full report in Medicine & Science in Sports & Exercise (2017; doi:10.1249/MSS.0000000000001386).