We all understand the importance of exercise for a long and healthy life. But what’s the right intensity for your workouts? Should you push hard with high-intensity intervals or is a gentle jog enough? Here’s what you need to know about exercise intensity and how it fits into our programming at WOTOWN FIT.
What Is Exercise Intensity?
Exercise intensity describes how hard your body works during physical activity. It ranges from low to high:
• Low Intensity: Gentle activities like walking or light yoga.
• Moderate Intensity: This includes activities like brisk walking or a leisurely bike ride. It’s slightly challenging but still allows for conversation.
• High Intensity: These are vigorous activities that elevate your heart rate significantly, like running, cycling uphill, or a CrossFit workout.
You can gauge the intensity using heart rate monitors or by how breathless you feel during the activity.
The Science Behind Exercise Intensity
Research indicates that both the intensity and amount of exercise impact health and longevity. High-intensity workouts, such as CrossFit sessions, are linked to lower risks of cardiovascular diseases and can improve fitness more efficiently than longer, moderate sessions. For instance, studies show that short, intense CrossFit workouts (typically 15-30 minutes of workout with the rest of the hour for warm up, technique work, and mobility, done 3 days at WOTOWN) can significantly boost fitness levels.
However, many of you excel in these intense workouts but might neglect moderate intensity efforts, which are also vital. Incorporating simple activities like brisk walks or bike rides can significantly enhance your cardiovascular health without the extreme exertion of high-intensity workouts.
Why Choose High-Intensity Workouts
High-intensity training, like CrossFit, alternates between short bursts of intense activity and rest. This method not only makes workouts more effective but also more time-efficient. Even brief sessions can lead to significant health benefits, including better insulin sensitivity and increased fat burn.
The Role of Moderate Intensity
Moderate-intensity activities are crucial for those who prefer not to engage in high-intensity workouts regularly. They help reduce stress, lower the risk of chronic diseases, and are gentler on the body, making them sustainable long-term.
Don’t Forget Strength Training
Strength training is essential, too, especially as we age. It helps maintain muscle mass, which is crucial for overall health and longevity. Aim to incorporate strength training into your routine at least twice a week, whether through weightlifting, bodyweight exercises, or functional movements like those in CrossFit. We program 3 days of strength-specific work each week.
Balancing Your Workout Routine
Here’s a balanced weekly exercise plan:
• 150 minutes of moderate exercise: A brisk walk or a comfortable bike ride works well. Remember, a simple brisk walk or bike ride is a great place to start (this can be done in the accessory room, at home, or a park).
• 75 minutes of high-intensity exercise: Include CrossFit workouts here (3 days at WOTOWN, with each session lasting about 15-30 minutes).
• Strength training twice a week: This is critical for building and maintaining muscle (we program 3 days per week of strength only training in sessions).
If you do the math, you need to move six days a week.
Tips for a Successful Fitness Journey
• Start Small: Begin with low or moderate intensity and gradually increase.
• Listen to Your Body: Avoid pushing through pain to prevent injuries.
• Enjoy Your Workouts: Choose activities you love, whether it’s a sport, dance, or outdoor adventures.
• Be Consistent: A consistent routine is more effective than sporadic, intense workouts.
Exercise isn’t just about pushing limits; it’s about finding a routine that fits into your life and enhances it. Whether you’re taking a leisurely walk or powering through a CrossFit workout, the key is to keep moving, stay consistent, and enjoy the journey.
Remember, consistency is king.