The Surprising Truth About Fitness
Intensity – The sweet spot:
What if we told you that spending 𝘭𝘦𝘴𝘴 𝘵𝘪𝘮𝘦 in the gym may help you achieve your health and fitness goals 𝘧𝘢𝘴𝘵𝘦𝘳?
While many people believe that performing longer, sweatier workouts is necessary to achieve results, performing relatively high-intensity workouts can be far more effective. Whether you’re trying to lose weight, get stronger, or simply improve your overall health, your effort and the intensity of your workouts matters more.
Here’s why:
1. The Myth of ‘More Time = More Results’
Our society is conditioned to think that longer, steady-state exercises (like jogging, long bike rides, or even LONG CrossFit workouts) are the optimal path to fitness. Though there are SEVERAL benefits to long duration workouts, when it comes to getting results in fitness, what matters most is not the duration of each workout but it’s intensity and your effort.
So instead of walking into a CrossFit gym and feeling disappointed when you see a short workout listed on the whiteboard, remember that short and fast does not mean easy or ineffective. In fact, these short, fast, and relatively intense workouts have been proven to get results quickly.
For example, if we are using calories as a measure (which in our opinion, our society focuses too heavily on), doing a long and slow 20 minute run will burn calories during your effort. But when you do a short, fast and super intense workout that takes just 2 minutes, you can burn calories for up to 2 hours post workout.
2. Science Behind High-Intensity Workouts (HIIT, CrossFit, and Beyond)
So what makes intensive workouts effective?
Without getting too far into the weeds here, shorter, more intense workouts trigger a phenomenon known as EPOC (Excess Post-Exercise Oxygen Consumption), meaning your body continues to burn calories long after the workout ends. Intense exercise elevates your metabolic rate, making your body more efficient at burning fat and building muscle.
It’s why you see your friends who are doing CrossFit transform their physique (and their CONFIDENCE) because it works, and they only have to commit so much time to their fitness every week.
3. The Benefits of Short, Intense Workouts
Though there are several benefits of short and intense workouts, they are also convenient, fitting into busy schedules making it easier to adhere long-term. Though the frequency of workouts may vary depending on one’s goals, at minimum, most see progress in a matter of a few months, so long as they’re committed to working out 3+ times per week.
High-intensity training also improves cardiovascular function better than moderate, long-duration activities. Most people who come to us who want to train for Spartan races, military physical fitness tests, the sport of CrossFit, etc. out perform their peers.
Even better, brief but intense workouts improve physical health and mental resilience, creating a “push through” mentality that is often underdeveloped in long, slow sessions. High-intensity workouts should not be so challenging they demotivate, discourage, or lead to injury, but when implemented at appropriate doses, they improve one’s mental toughness, too.
4. The Drawbacks of Long, Slow, Moderate Workouts
Long, steady workouts can lead to diminishing returns after a certain point. The body adapts and results slow down as the intensity of the workout remains low. While IT IS important to polarize training and incorporate slow workouts into your routine, prioritizing high-intensity training and weightlifting will lead to improved health and fitness.
Most who engage in continuous, repetitive motions such as long-distance running or cycling, can put a strain on the body’s joints, tendons, and muscles, leading to injuries over time. Hours of slow or moderate activity per week can be difficult to sustain, especially for busy individuals. Fortunately, short, intense workouts provide a more feasible alternative that “gets the job done.”
Work Smarter, Not Longer
While long duration workouts are better than no activity at all, and while they can be beneficial, we encourage you to rethink your fitness routine if you’ve been prioritizing longer workouts. Rather than spending hours in the gym each week, focus on intensity, time efficiency, and your efforts. With enough commitment and time, you’ll see results quickly, gain new levels of confidence, while getting some of your time back, too.
If you’re ready to try a new approach to your health and fitness goals, don’t hesitate to reach out to us. Book your consultation here: https://kilo.gymleadmachine.com/widget/booking/hFtBF3qPRpwRKbLDS3TN\