Low or high intensity exercising is good for weight loss?

Low intensity exercising or high intensity exercising helps us to burn more fat, improve the metabolism that accelerates our weight loss? There is a debate throughout the net about these two forms of exercise. High intensity exercising is an attractive idea, since it chews up calories at a lofty rate, while low intensity exercising doesn't seem so bad, it permits longer workouts and increases the proportion of fat used by the muscles for energy. Low intensity seem safer for everyone especially individuals with potential cardiovascular problems or asthma. And I think you are the only one can answer which one is suitable for you.

Weight loss - low intensity exercise
Yoga - Low intensity exercising

Here is what I have learned, experienced:
Low intensity exercising burns a higher percentage of calories from fat than high intensity exercising. But this does not mean you are going to burn more fat. Just see this example told by Nick Nilsson and you will get the point.

Let's crunch some numbers to show you exactly what I mean when I say high-intensity exercise burns more fat. Low-intensity training burns about 50% fat for energy while high-intensity training burns about 40% fat for energy. This is not a huge difference.

Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories burned. Now say 10 minutes of interval training at a high intensity burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned.

By doing the high-intensity work, you've just burned 14 more fat calories in half the time. Starting to sound good? There's more...
All of us know the importance of metabolism that affects the weight loss, but low intensity exercising does not notice it. It doesn't help us to boost the metabolism rate while exercising in a higher intensity is going to accelerate the metabolism. Just reveal it:
  • High intensity exercising is going to build or at least support muscle mass. You see, muscle is the active metabolic tissue. The more muscle you have, the more calories your burn. I've mentioned this in Dieting and Metabolism post.
  • High intensity exercising is going to increasing the mitochondria helps raise metabolism rate. Mitochondria are little organelles present within all cells of the human body. Mitochondria are often referred to as the “powerhouse of the cell” because they are responsible for producing most energy from food elements. They also contain all of the enzymes associated with aerobic energy production. These organelles are an important part of the metabolism because they control the constant aerobic oxidation of fatty acids (fat burning) that occurs while we are at low levels of exertion. The aerobic oxidation forms a large part of our basic metabolic rate so any increase in mitochondrial mass will help raise the metabolism. It has been shown that there is an increase in the number and size of the mitochondrial mass when exercise is performed at around 80% of maximum heart rate for at least 15 minutes. So I prefer sprinting for 15 minutes to walking for one hour. What's next?
  • And it's also possible that exercising in a high intense do a better job of promoting the release of human growth hormone (HGH) from the pituitary gland. HGH is a potent stimulator of fat metabolism.
weight loss - high intensity exercise
Sprinting - High intensity exercising.
Yeah, high intensity exercising is the best for weight loss. But just image you are 80 year old guy with pain in the back, have problem with cardiovascular and asthma, how can you do exercise in high intense? Then low intensity exercising is the only option for you.
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