High Intensity vs. Medium-Low Intensity Exercise:  Pros & Cons

By Nick Graves, BS, ACSM-HFS

The biggest fad currently plaguing the fitness industry is high intensity exercise. It is marketed in a manner that makes you feel inadequate if you can’t participate in workouts such as Crossfit, Kettlebells, Tabata or HITT.  It includes short bursts of very intense cardio aiming to reach your maximum heart rate, followed by a very short rest session.

High intensity workouts several times a week are associated with higher injury rates and more fatigue.  In addition, it takes time, training and patience to work yourself up to the fitness levels required to perform those types of cardio exercises.  Although the workouts listed offer benefits, moderate to low intensity workouts can offer just as many and are more appropriate for new exercisers.

By participating in low intensity workouts you are able to drastically reduce your risk of injury. Examples of low to moderate intensity exercise can include:

• Water aerobics
• Power walking
• Elliptical
• Stationary bike

The American College of Sports Medicine recommends 3-5 days a week of moderate to vigorous exercise.  This means, ramp up the resistance and/or speed to a point where it feels like “work” but you could still hold a conversation.  By working with a certified trainer you can find the right combination of low, moderate and high intensity workouts that best suit your fitness needs.

By partaking in more moderate intensity workouts you can keep motivated longer and enjoy working out more regularly. The key to success is finding a balance between high, moderate and low intensity workouts that fit your lifestyle.