9 Reasons To Swap A Tough Workout For Low-Intensity Exercise

We often associate exercise with pushing to the max, running miles, or doing an intense powerlifting session. Even low-intensity workouts, like hopping on the elliptical, have many benefits.

“Low-intensity training is 57-63% of your maximum heart rate and sustained for 30 minutes or more.” Brian NunesNike Performance Coach and “Master Trainer”.

This type of exercise is typically performed at a steady, consistent pace, as opposed to high-intensity interval training (HIIT), which mixes periods of maximum effort and rest.

Low-intensity workouts can give you the cardiovascular benefits of high-intensity fitness without the impact and stress on your joints, Nunez said. Or you can do it as a recovery day exercise to keep your body active between hard sessions.

“Low-intensity training is also great for people just starting out or returning from a long workout,” Nunez says. Low-intensity workouts like walking are also easier to do than his daily HIIT class. And consistency always takes precedence over intensity in terms of the health and sustainability of worthy goals, Nunez stressed.

If that doesn’t convince you, here are 9 reasons why you should give low-intensity workouts a try.

A personal trainer based in Los Angeles, From personal training to fitness.

2019 study A study conducted by the University Hospital of Bonn in Germany measured the effects of both high-intensity and low-intensity exercise on the brain. A group of athletes, on different days he performed two separate intensities and had MRI measurements of brain activity in response to both types of training levels.

“Interestingly, the findings … revealed significant differences between them. High-intensity exercise had greater effects on emotional intelligence, whereas low-intensity exercise showed greater effects on cognition and attentional responses. showed greater improvement at the level of ,” Knight said.

“So not only does exercise make us more regulated emotionally as a person in general, but exercise, especially at low intensity, also has a positive effect on a person’s neuroplasticity levels in the long run.”

“While doing low-intensity exercises, you put less stress on your muscles and joints,” says Jessica Domi, certified personal trainer and the company’s director of operations. Fredericksburg Fitness Studio in Virginia.

On the other hand, high-intensity exercise can lead to overuse injuries. “Lower intensity also means less time under heavy load, and less risk of muscle strain and joint inflammation,” says Colorado co-owner Katie Colas. says. bar pass fitness.

“Performing physical activity in a steady and consistent manner can help relieve stiffness, pain and injuries in joints and muscles,” said Domi.

Stiffness can develop after a period of inactivity, she added.This is where low-intensity exercise can help by keeping your muscles and joints in constant motion.

“Joint pain can be reduced through consistent movement, which improves the strength of the muscles surrounding the joint,” said Domi.

“If you’re going to the gym or a long run, you need to change into your workout gear, be properly fueled, get to where you’re working out, feel good, and then: The workout itself. ‘ said Fitness Instructor, UK-based 9-5 Nutritionoffers online personal training and nutrition coaching.

HIIT workouts may also require certain props, such as kettlebells, which you may not have on hand at home. Low-intensity exercise can be as easy as stepping out the door and going for a walk or bike ride.

“The biggest benefit of this is that it saves time and creates fewer barriers to excuse skipping sessions,” says Johnson. This makes low-intensity workouts great for those on the go.

We all strive to get one task done, but sometimes there just isn’t enough time in the day to do it all. Low-intensity workouts give busy people the opportunity to participate in workouts when they otherwise wouldn’t.

“Have you ever tried to talk while running on the treadmill? It’s not happening,” Johnson joked. But when you hit the street for a low-intensity walk, you can chat on the phone, catch up on a podcast, or have a work meeting. “I’m sorry,” says Johnson.

Fitness experts do not recommend doing high-intensity workouts every day. However, low-intensity training is less taxing on the body and requires fewer rest days, says Johnson.

the study Low-intensity workouts have been shown to improve balance.

“Jumping or running out of balance strains joints to keep you from falling, but weak muscles respond quickly enough to maintain a strong posture and generate force. I’m incapable,” said Avi Fernandez, a registered nurse and musculoskeletal practitioner. Loving Tomsa comprehensive bodywork and fitness organization for women.

In this case, your body just finds ways to camouflage this muscle weakness due to speed, she said. Doing so will train your stability and balance system.

“You’ll slowly feel your buttocks, thighs, and abdomen burning and wanting to help you,” Fernandez said.

2008 study A University of Georgia study found that sedentary people felt 20% more energy during low-intensity workouts. The research team recruited her 36 volunteers who were not exercising regularly and divided them into two groups, where he did moderate- and low-intensity aerobic exercise three times a week for six weeks. I was.

Although everyone experienced the same increase in energy, the group that did the low-intensity workout experienced significantly less fatigue than the moderate-intensity group.

Another advantage of low-intensity workouts is that they are more sustainable. And having a sustainable routine means staying consistent. This is the most important thing for your fitness plan.

don’t want to exercise? Call a friend and plan to go for a walk or ride your bike to a nearby cafe for a healthy lunch. And you might enjoy it too: A 2015 study Participants were found to prefer low-intensity workout training over various HIIT.