Well done for all your efforts in January! Today we’re going to talk about high impact vs. high intensity exercise, but first, here are the most recent additions to the app for my online & hybrid clients:Â
New in the app:
1. New in “Resources” – I have added a few videos to the ‘My additional resources’ YouTube playlist. Check ’em out.
WHY SETTING SMALL GOALS = SUCCESS AND HOW TO DO IT;
YOU CAN’T CONTROL THE WINTER BUT YOU CAN CONTROL YOURSELF;
NOT MAKING PROGRESS? THIS MIGHT BE WHY;
8 SMALL HABITS TO START NOW – CHANGE YOUR LIFE & SUPPORT YOUR GOALS
HOW TO CLEAN (TECHNIQUE VIDEO)
STOP YOUR BACK FROM ROUNDING ON DEADLIFTS (By Squat University)
2. New in “Workouts”:
5x CYCLING WORKOUTS;
COOLDOWN STRETCH x3
RUNNERS’ TOOLKIT
*ALL MOBILITY WORKOUTS ARE NOW IN ONE FOLDER!*
Check these out and make the most out of the resources you have! If you have any requests for resources, please ask! Keep going!!
Now onto today’s topic.
Something that’s become common amongst fitness influencers is their misuse of the terms ‘high impact’ and ‘high intensity’, and talking about how one or the other is ‘bad’ for you. This misinformation is not just irritating; it can confuse people into thinking a certain type of exercise is not for them when actually, it’s perfectly fine to do. So as always, I’m here to dispel the bullshit by bringing you the facts, so you can exercise with confidence. LET’S GO.
Definitions:
IMPACT = Impact exercise refers to physical activities that involve forceful movements that put stress on the bones and joints. This can be high impact ie. jumping, running, leaping, punching a punch bag, or low impact ie. walking.
INTENSITY = Intensity is associated with how hard you work when exercising, or more precisely how hard your heart is working to pump blood around your body. This can be high intensity, or low intensity.
When it comes to workouts, these two terms are not interchangeable! See below:
You can have a HIGH IMPACT, LOW INTENSITY workout. For example: Steady state (zone 2) running.
You can have a HIGH IMPACT, HIGH INTENSITY workout. For example: Treadmill sprinting.
You can have a LOW IMPACT, HIGH INTENSITY workout. For example: HIIT on a stationary bike.
You can have a LOW IMPACT, LOW INTENSITY workout. For example: Gentle swimming.
Steady state cardio on a bike is a great example of a low intensity, low impact workout.
Box jumps are a great example of a high impact, high intensity exercise.
Neither high impact nor high intensity activity is inherently bad for you. Both come with health benefits:
HIGH IMPACT activity (eg. jumping) is good for strengthening the bones. Impact – along with strength training – is one of the best ways to maintain good bone density.
HIGH INTENSITY activity (eg. a HIIT class) is fantastic for developing cardiovascular health & fitness, improving body composition, and developing both physical and mental resilience.
So, is there any truth in the idea that high impact or high intensity workouts are bad for us?
In fitness, nothing is this black & white. Of course, certain types of exercise will be unsuitable for certain people. Here is an example of someone who SHOULDN’T do high impact exercise, and another of someone who shouldn’t do high intensity exercise:
HIGH IMPACT exercise would be unsuitable for someone with severe bone or joint problems such as osteoporosis and arthritis. Low or no impact exercise would be more suitable (eg. walking & swimming).
HIGH INTENSITY exercise would be unsuitable for someone with any kind of heart condition. Lower intensity exercise would be more suitable.
Why? In both cases, that exercise would be too much of a risk vs. a reward. High impact would stress bones & joints too much; high intensity would stress the heart too much.
That’s your extra bit of knowledge for the month. The final thing I want to say is: When you hear things thrown around like “this exercise is bad and that type of workout is pointless”, remember that a) Nothing is that black & white, and b) The goal should always be to create the strongest, fittest, healthiest body we can. The best way to do that is to expose ourselves to as many different types of movement as possible. An exercise is only bad for you if you have an injury or medical condition that prevents you from being able to do that exercise safely & effectively.
Any questions or thoughts, hit reply!
See you soon,
Conni x
Conni Arnold Fitness 