Low-intensity workout vs. high-intensity workout, which is better?
That’s a frequently asked question when we start our fitness journey. To make an informed choice, we must understand the difference between the two and the effects each has on the body.
High-intensity workouts are exercises that increase the heart rate to the maximum. These workouts boost metabolism, burn calories, and reduce fat stored in the body at a faster rate. They strengthen bones, build muscles, and increase overall fitness and stamina. However, these workouts pose a risk of injuring the muscles and joints and are not suitable for everyone. For example, individuals with joint issues, spine issues, or cardiac issues may not be recommended these exercises. Even older people and children should avoid these exercises. Beginners might injure themselves if they attempt high-intensity workouts too soon. Some of the best high-intensity exercises include sprints, heavy weightlifting, high-intensity interval training, push-ups, jump squats, other plyometrics, and circuit training.
Low-intensity workouts are exercises that put relatively less stress on your muscles and joints while still improving heart health and burning calories, even if at a slower rate. These exercises can be done by almost anyone. Some of the best low-intensity exercises are yoga, brisk walking, running, Zumba, cycling, swimming, and rowing.
Some may still struggle to decide which is better for overall fitness and well-being.
There are some reasons why even the best high-intensity exercises may not be equal to certain low-intensity exercises in the long run.
1. Low-intensity workouts are found to be beneficial for people who are going through mental health challenges or who have cognitive dysfunctions, as they show a greater improvement in cognition and response levels. High-intensity workouts are found to benefit individuals with higher emotional intelligence the most.
2. They are less intense for the body and hence put less stress on your muscles and joints, reducing the risk of muscle strains and joint inflammation.
3. When done consistently, low-intensity workouts help relieve stiffness, pain, and heal injuries. That is precisely why these exercises are recommended by physiotherapists.
4. You can do these exercises anywhere and require few props, if any. Even while on vacation, you can go for a brisk walk or swim or cycle.
5. Low-intensity workouts can be done by people who have very little time in their schedule as these can easily be done during breaks. Multitasking becomes possible. Brisk walking or cycling while running errands can help achieve both targets. Or even listening to podcasts while walking is possible.
6. While high-intensity workouts are advised to be done only for 30-45 minutes and not more than three times a week, low-intensity workouts can be done every day and at any time of the day, as they don’t require as many rest days as high-intensity workouts.
7. Low-intensity workouts help improve your balance. Practicing slow yoga poses such as Yogendra Talasana or the Palm Tree pose improves balance, coordination, and focus.
8. You will feel more energetic after doing low-intensity workouts as compared to high-intensity workouts, which may leave you feeling fatigued.
9. Low-intensity workouts are sustainable and can be maintained consistently throughout life.
10. High-intensity workout is a form of anaerobic exercise. Anaerobic means without oxygen. This means that the body is not taking in oxygen during exercise. It is utilizing your body’s energy stored in the muscles. Hence your muscles are working out a lot, and the heart and lungs may not be able to keep up, which may result in injury. They do have their benefits of yoga , such as increasing endurance levels and improving health in a shorter span of time (for those people who can do it). Most athletes do high-intensity workouts as it gives them more muscle power. Low-intensity workout is a form of aerobic exercise. Aerobic means with oxygen. That’s the reason why these types of exercises are called cardio exercises, as they benefit the heart and lungs. They reduce the risk of chronic illness. They are less stressful. These exercises can help in weight management as they can be done regularly. They also help in improving the quality of sleep.
Even if high-intensity workouts help achieve better health and body fitness faster in a shorter span of time, the risk to health is higher and not everyone can do them. When deciding between low intensity workout vs. high intensity workouts, it is essential to consider your current fitness level, health conditions, and long-term fitness goals. High-intensity workouts can provide quick and noticeable improvements in fitness and muscle strength but come with a higher risk of injury and are not suitable for everyone. On the other hand, low-intensity workouts are accessible to a broader range of people, promote mental and physical well-being, and can be sustained throughout life without significant risk. Ultimately, the best workout is the one that you can stick with consistently and that aligns with your personal fitness journey. By making an informed choice between low and high-intensity workouts, you can ensure a balanced, healthy, and fulfilling fitness journey.