The significance of Different Exercise Intensity

 

Hit Training Mechanisms of Adaptation Prof. Gibala

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Exercise intensity is as important as exercise duration.

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The differential effects of exercise intensity and duration on immune function | Rhonda Patrick

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Does Exercise Intensity Affect Cognition?

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Exercise Physiology | Variation of Fuel Source with Exercise Intensity

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HealthWorks! Healthy Living Series: Exercise Intensity | Cincinnati Children’s

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The Importance of Intensity in Physical Activity

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Paying attention to exercise intensity will not only give you a positive training result and help you prevent injury, but will also help you stick to your plan and prevent boredom. There are many ways to blast past plateaus and achieve gains in mental, physical, and cardiovascular strength. I structure cardiovascular training into 3 main categorie.

Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn. Balance is still important. Overdoing it can increase your risk of soreness, injury and burnout.

In fact, varying exercises through a multiplanar, multiangled approach is essential to fully develop complete symmetry both within and between muscles. The importance of variety is apparent from basic functional anatomy (see figures 2.2 and 2.3 for full-body muscle illustrations). Abstract.

Little is known regarding effects of components of the exercise stimulus (e.g., intensity, duration) on affective responses. The effect of varying levels of exercise intensity was examined for state anxiety (SA), positive affect (energetic arousal; EA), and negative affect (tense arousal; TA). Exercise intensity refers to how hard your body is working during physical activity. Your health and fitness goals, as well as your current level of fitness, will determine your ideal exercise intensity. Typically, exercise intensity is described as low, moderate, or vigorous.

Active people tend to sleep better Physical activity makes you more tired so you’re more ready to sleep. Good quality Exercise improves your mood and gives you an improved sense of well-being Physical activity stimulates the release of Exercise can help prevent and treat mental illnesses like. Research published in the September 2014 issue of the European Journal of Applied Physiology found that high-intensity exercise has been shown to delay sleep onset, probably because of an increased. While low-intensity, steady-state cardio burns a higher percentage of fat, high intensity exercise results in greater total Calories burned, and speeds up the enzymes associated with burning fat.

1) Recruitment of fast muscle fibers. 2) Increasing blood levels of epinephrine -> muscle glycogenolysis -> ^ use of CHO. Discuss the importance of exercise intensity on muscle fuel selection. As intensity increases, increase in carbohydrate metabolism and decrease in fat metabolism.

Exercise intensity is posited to influence affective response to exercise via interoceptive (e.g., ventilatory drive) and cognitive (e.g., perceived autonomy) pathways; affective response to exercise is posited to influence exercise adherence via anticipated affective response to.

List of related literature:

Recognition of the importance of moderate-intensity physical activity, as reflected by the changing exercise prescription guidelines of ACSM, evolved gradually during the 1980s and early 1990s as the result of a growing and changing body of research evidence.

“Physical Activity and Health” by Claude Bouchard, Steven N. Blair, William L. Haskell
from Physical Activity and Health
by Claude Bouchard, Steven N. Blair, William L. Haskell
Human Kinetics, Incorporated, 2012

– Intensity: Moderate and/or vigorous intensity is recommended for most adults; lightto moderate-intensity exercise may be beneficial in deconditioned persons.

“Physical Medicine and Rehabilitation Board Review, Fourth Edition” by Dr. Sara J. Cuccurullo, MD
from Physical Medicine and Rehabilitation Board Review, Fourth Edition
by Dr. Sara J. Cuccurullo, MD
Springer Publishing Company, 2019

Incorporating more vigorous-intensity exercise should be encouraged in individuals who are both capable and willing to exercise at a higher than moderateintensity level of physical exertion with recognition that vigorous-intensity exercise is associated with the potential for greater injuries.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

When compared to lightand moderate-intensity continuous exercise training, vigorous-intensity physical activity is more effective in reducing the risk of CV (108,109) and all-cause mortality (110–112) of persons with disabilities.

“Spinal Cord Medicine, Third Edition” by Steven Kirshblum, MD, Vernon W. Lin, MD, PhD
from Spinal Cord Medicine, Third Edition
by Steven Kirshblum, MD, Vernon W. Lin, MD, PhD
Springer Publishing Company, 2018

Moreover, participation in a range of moderate intensity physical activities is sufficient to produce 8%–10% improvements in cardiorespiratory fitness (Baquet, van Praagh, & Berthoin, 2003).

“The Routledge Handbook of Youth Physical Activity” by Timothy Brusseau, Stuart Fairclough, David Lubans
from The Routledge Handbook of Youth Physical Activity
by Timothy Brusseau, Stuart Fairclough, David Lubans
Taylor & Francis, 2020

Since the early studies in the 1950s and 1960s, we have learned more about the importance of the intensity, frequency, and duration—as well as the total volume—of physical activity as they relate to health.

“Foundations of Physical Activity and Public Health” by Harold Kohl III, Tinker Murray, Deborah Salvo
from Foundations of Physical Activity and Public Health
by Harold Kohl III, Tinker Murray, Deborah Salvo
Human Kinetics, 2019

Intensity of Exercise Both sets of guidelines recommend “moderateintensity” physical activity, because this level of exercise leads to health benefits but is less likely to lead to injury; moreover, more people prefer moderate exercise to intense exercise.

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

I for intensity—The amount of effort the individual expends at the activity corresponds to its intensity.

“Applied Exercise Psychology: The Challenging Journey from Motivation to Adherence” by Selen Razon, Michael L. Sachs
from Applied Exercise Psychology: The Challenging Journey from Motivation to Adherence
by Selen Razon, Michael L. Sachs
Taylor & Francis, 2017

The most common perceived advantages of exercise were that it leads to (a) a positive mental attitude, (b) better muscular strength and tone, (c) improved aerobic fitness and endurance, (d) a sense of well-being, (e) increased energy, (f) improved circulation, and (g) stress relief.

“Advances in Motivation in Sport and Exercise” by Glyn C. Roberts, Darren Treasure
from Advances in Motivation in Sport and Exercise
by Glyn C. Roberts, Darren Treasure
Human Kinetics, Incorporated, 2012

The varied results likely reflect the differences in exercise protocols (intensity and duration of intervals), modality of exercise (cycling vs. whole-body calisthenics) used within this training form, as well as the time of day in which the exercises were performed.

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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2 comments

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  • Regarding the criticism that HIIT isn’t particularly “time efficient” over regular/traditional steady state cardio because of all the recovery time required. This overlooks one important factor… shower time.
    A HIIT session involving, say, six 30 second sprints with 2:30 recovery would take 18 minutes. Total time about 30 minutes with warm up and cool down (I never bother with cool down). It is my experience that not much sweating takes place with this type of exercise. A shower wouldn’t be absolutely required. 30 minutes of steady state cardio? Shower required.
    In fact, the aforementioned HIIT routine would like be more like the equivalent of 40 minutes of steady state cardio as far as mitochondrial adaptive potential.
    The time argument doesn’t stand up to close scrutiny to people who have actually practiced both steady state cardio and HIIT (and who realize HIIT is better, or that steady state cardio is overrated as part of the “calorie model” of exercise).

  • hi Doc, I am really impress the way you have describe the whole picture of Physical Activity specially INTENSITY.
    I have also tried to describe Fitness and trying to take it at the next level. Would you like to have a look and give your valuable inputs?
    https://nextleveloffitness.blogspot.com/