Hormonal
High-intensity exercise (80% VO2max) elicits a significantly greater relative increase in circulating irisin levels compared to low-intensity exercise (40% VO2max) when energy expenditure is matched, with peak relative increases occurring 6-19 hours post-exercise.
To maximize the release of irisin, a hormone linked to metabolic health and fat oxidation, prioritize high-intensity running (80% of your max oxygen uptake) over low-intensity jogging, even if you burn the same number of calories. The benefits of high intensity on this specific marker persist for up to 19 hours after your workout.
Relative irisin concentrations (compared with pre-exercise levels) were significantly greater in HIE than in LIE immediately after exercise, and at 6 and 19 h after exercise (P < 0.05).
Why this rating
Small sample size (n=6), short duration (single bout), and lack of muscle tissue sampling limit generalizability.
Source
High-Intensity Exercise Causes Greater Irisin Response Compared with Low-Intensity Exercise under Similar Energy Consumption
Yoshifumi Tsuchiya et al. · The Tohoku Journal of Experimental Medicine · 2014
DOI 10.1620/tjem.233.135
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