The significance of Different Exercise Intensity


Hit Training Mechanisms of Adaptation Prof. Gibala

Video taken from the channel:


Exercise intensity is as important as exercise duration.

Video taken from the channel: LifespanHealthSystem


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

Video taken from the channel: FMF Clips


Does Exercise Intensity Affect Cognition?

Video taken from the channel: Johns Hopkins Medicine


Exercise Physiology | Variation of Fuel Source with Exercise Intensity

Video taken from the channel: Catalyst University


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

Video taken from the channel: Cincinnati Children’s


The Importance of Intensity in Physical Activity

Video taken from the channel: DocMikeEvans

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.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • 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?

  • So does this adaptation differ for different muscles? Could I apply this same principle to my weight training, say with biceps, forearms, lower back, shoulders? I’m not sure quadriceps mechanisms transfer exactly the same way to other muscles in the body.

  • Overtraining i.e. too much exercise can lead to developing the Parasympathetic or Sympathetic Overtraining Syndrome, which can increase upper respiratory tract infections.

  • I disagree with some points of this video, but let me say that a lot of it I agree with. I am a physiologist and a sports science graduate. I deal with clients everyday and I suggest that 3/4 bouts of aerobic exercise is better for health than anaerobic exercise. Aerobic is obviously fat burning, sustainable and is better for the heart. Human’s aren’t evolved to exercise anaerobically for extended period of times, yes interval training as you suggest is very beneficial. However, prolonged anaerobic exercise is not, it is actually rather detrimental. Anaerobic exercise produces stress hormones; i.e cortisol; which promotes fat production. Research has shown that those who regularly participate in long bouts of anaerobic exercise it increases the likelihood of heart arrhythmias by 18%. Sustained periods of anaerobic exercise also compromises your immune system temporarily and can cause insomnia. I know i’m going to get bashed, so if you don’t believe me, do some research and read some of Dr Phil Maffetone’s research.

  • I think that hiit can be a great way to build mental toughness and resilience because you are basically going all out, even though your body does not want to. Hiit can also be a great way to deal with stress. When you are angry at someone or something you run like crazy to release the anger. It’s similar to weights and punching a bag.

  • Does interval training induce eccentric left ventricular hypertrophy as well or better than steady state aerobic base training?
    Does HIIT enlarge the internal dimensions so it can pump more blood per beat?

    The information online is highly mixed.

  • Physical activity is very important for everyone. Without physical activity people would become obese and lazy and nothing would ever get done. People’s physical health would fall increasingly fast and they would develop many health problems. You don’t have to run every day and go to the gym and do things you don’t want to do. The best activity you can do is the one that makes you happy and that you find to be fun! That way you won’t dread doing it every day. Cardiovascular disease is one of the most common killers of people in the United States. Just be increasing your physical activity you can decrease your risk for any cardiovascular disease. Intensity is the most important part of your exercise. The more intense your workout, the greater decrease in your risk for heart disease. Cardiovascular disease isn’t just your heart, it’s your whole cardiovascular system like your veins and arteries. Just a little bit more effort in your daily exercise routine can go a long way to helping prevent a cardiovascular disease.

  • How does this square with the work of Dr Inigo San Millan ( and Dr. George Brooks (

    According to San Millan and Dr Peter Attia the people with the healthiest mitochondria are pro cyclist, cross country skiers, and marathoners. According to San Millan and Attia it seems the reason for the healthy mitochondria is that they train 80% of the time in zone 2 65-70% VO2 max.

    Can anyone shed light on this as it relates to Dr Gibala’s findings with interval training?

  • What do you think about this paper which shows counterpoints for many of these papers

  • Thank you for the video. So if you over do it, you leave yourself at risk. Most people are not exercising at the elite level, but during these times, moderate exercise being careful not to overtrain and getting plenty of sleep is probably a good idea.

  • Watch the full episode:

    FoundMyFitness episode page:

    More clips from Rhonda:

  • LOVE your exercise physiology series! As a Biomed and athletic type of person, I highly recommend anyone doing sports or exercise (as a hobby) to watch this. Get to know your body!

  • To reduce carb cravings, eat more meat and beef the most nutrient sufficient food. Snack on raw coconut. Eliminate processed foods/sugars and chemicals.

  • Hi, happy to share this good news on how I was cured from Genital Herpes after using the herbal medicine I purchase online for one month. I am happy today because God has turned my tears to tears of joy and happiness. And I thank him for using the Dr Agbonifo to cure me totally from this deadly virus. Doctor Contact email is Dragbonifo @ outlook. com contact doctor and get cured totally now because only him can help you out because am a living witness,his WhatsApp +234 903 474 9874.He’s waiting to help you.

  • Nice video. You may also want to checkout the review of Activity on my blog at smilereviews. com/activity-review/ Thanks. Ddt Elwood.

  • Great video and love the graphical treatment. I’m curious what you might have to say regarding plateauing and the degree of intensity? When working out, after I while it’s easy to get desensitized to a routine and no longer get the same cardovascular benefits… To what extent should this be expected, on average? Any strategies for how to overcome these “ruts”?

  • i think this is the key for me to further speed up the progress of getting rid of my insulin resistance and speed up my weight loss.
    i the last 20 months i lost about 27kg of weight and gained back around 4 kg of weight and i got rid of y diabetes type 2 very fast with a ketogenic diet.
    but the slow-down of the progress and even gaining back some of the weight is something that happens on every diet where you are in a caloric deficit almost every day.
    i still have to lose 20kg of weight (or lose 25kg in fat and gain 5kg of muscle:-) ). but everything slowed down. some call it a slow or damaged metabolism.
    i think it might be that the amount of mitochondria simply decreased over the time and now my metabolism is slow.
    but as it looks now with high intensity interval training or maybe better sprint interval training i can bring a new growth impulse to my mitochondria that is coming from physical exercise and not from food. and therefor i can speed up my metabolism again which gives me obviously a new push the direction of my health journey.
    so my weight loss will pick up again (better call it fat loss, i don’t want to lose muscle and my ketones make sure of that:-) ), my energy level would go up which obviously feels good and the rest of my insulin resistance will also disappear.
    so i hope, i have found the missing piece in the puzzle.
    keto + HiIT/SIT + good sleep + beneficial supplements (d3, k2, magnesium, fish/krill oil, chromium, alpha lipoic acid…)
    six pack, here i come:-)