Intensity Much?

How Much Intensity Do You Need in Fitness Training for Longevity and Health?

We all know exercise is essential for living a long and healthy life. But how much effort should we be putting into our workouts? Should you push yourself to the brink with high-intensity intervals, or is a brisk walk enough? Let’s dive into what experts say about finding the sweet spot for exercise intensity.

What Is Exercise Intensity?

Exercise intensity refers to how hard your body is working during physical activity. Think of it like a spectrum:

• Low Intensity: Easy movements like walking the dog or gentle yoga.

• Moderate Intensity: Activities like brisk walking, biking at a comfortable pace, or dancing.

• High Intensity: Heart-pumping workouts like running, cycling uphill, a CrossFit workout, or high-intensity interval training (HIIT).

You can measure intensity using heart rate monitors or simply by how you feel. You're likely in the moderate zone if you’re slightly out of breath but can still hold a conversation. If talking feels nearly impossible, you’ve hit high intensity.

The Science of Intensity and Longevity

Studies show that the intensity and the amount of exercise matter for health and longevity. But does more intensity always equal better results?

A study published in the European Journal of Preventive Cardiology found that higher-intensity workouts are strongly linked to lower risks of cardiovascular disease. However, moderate activity, like walking or light jogging, also significantly reduces mortality risk. You don’t have to push to the extreme to see benefits.

For example, walking briskly for 30 minutes daily, five times a week, improves your heart health and extends your life. But if you’re looking for more efficiency—getting more done in less time—vigorous activities like HIIT can be a game-changer and a time saver.

Why High-Intensity Workouts Are Powerful

High-intensity interval training (HIIT) is a hot trend for a good reason. It alternates short bursts of intense activity with rest periods, making workouts shorter but more effective. Research shows that HIIT improves fitness levels, boosts insulin sensitivity, and helps burn fat.

For example, stroke survivors who performed just 19 minutes of HIIT three times a week for 12 weeks nearly doubled their fitness levels compared to those doing moderate exercise. This proves that even small doses of high-intensity exercise can make a big difference.

The Benefits of Moderate Intensity

Not everyone needs or wants to exercise vigorously, and that’s okay. Moderate activity has plenty of benefits and is more sustainable for many people.

Moderate-intensity workouts can:

• Reduce stress and improve mood.

• Lower your risk of chronic diseases like diabetes and heart disease.

• Be easier on your joints and muscles, making it ideal for long-term consistency.

Activities like brisk walking, swimming, or cycling can be as effective for longevity if done regularly.

Don’t Skip Strength Training

While aerobic exercise often gets the spotlight, strength training is equally important for a long, healthy life. Building and maintaining muscle mass becomes crucial as one ages. Studies have found that muscle-strengthening exercises can lower one's risk of chronic diseases and even help one live longer.

Aim to include strength training at least twice a week. This could mean lifting weights, doing bodyweight exercises like push-ups, or gardening activities like digging and shoveling.

How to Balance Intensity and Volume

The key to a successful fitness routine is balance. Here’s a simple weekly guide to help you combine moderate and vigorous activities:

• 150 minutes of moderate exercise (e.g., brisk walking, swimming).

• 75 minutes of vigorous exercise (e.g., running, HIIT).

• 2 days of strength training.

If you do the math, you need to move six days a week. Walking or a similar moderate activity should be built into your daily schedule. Three days at a gym like Progression will help you hit these numbers.

Tips for Getting Started

1. Start small: If you’re new to exercise, start with low to moderate intensity and gradually increase your intensity.

2. Listen to your body. Don’t push through pain or overdo it, as this can lead to burnout or injury.

3. Make it fun: Choose activities you enjoy, whether hiking, dancing, or playing a sport.

4. Focus on consistency: A routine you stick with is far more effective than sporadic, intense efforts.

Exercise doesn’t have to be all or nothing. Both moderate and vigorous workouts offer significant health benefits. The best routine fits your life and keeps you moving. Whether taking a stroll or crushing a CrossFit workout, the key is to stay active and consistent and find joy in the process.

Consistency is King.

Fitness First: Your Mindset For Overall Health, Happiness, And Life Transformation— by Joshua Grenell. Get it on Amazon.