Join us for a quick and easy break down of intense exercise, why and how. We’d like to take a moment to discuss how to incorporate intense strength training into a normal, healthy lifestyle.
Once upon a time, you may have read about the benefits of “intense exercise” in your favorite fitness magazine. The more intense the workout, the more the body is forced to adapt. And the more it adapts, the more it grows stronger.
If you do not know what intense exercise is, look at your favorite workout video. If you do know what intense exercise is, you have probably seen the same thing. Intense exercise is when you combine intense resistance training and intense aerobic exercise. You are going to be doing these two things together in a single session.. Read more about intense exercise meaning and let us know what you think.
After the age of 25, research reveals that people’s resting metabolic rates decrease by 2-4 percent on average with each passing decade. But today we’ll show you that there is still hope. Here’s how to reverse the trend.
What’s the state of your metabolism?
It’ll inevitably happen to one of your pals. It’s quite probable that it will happen to your family. In fact, if you glance about, you’ll see that around 95 out of every 100 individuals will suffer from the terrible age-related metabolic decline.
After the age of 25, research reveals that people’s resting metabolic rates decrease by 2-4 percent on average with each passing decade. When you add in metabolic decline and a 5 pound loss of muscle mass per decade, growing older is a gloomy prospect.
Indeed, for the vast majority of individuals, these reductions are all but certain. You, on the other hand, are not the majority. You have our contact information. And in this week’s email, we’ll show you how to counteract what some people mistakenly think is unavoidable.
Will labor for the sake of oxygen
In terms of metabolism and muscle preservation, intensive exercise reigns supreme. It allows you to maintain muscular mass while also fueling your metabolism. You get to nicely grin while waving goodbye to your youth, muscular strength, lean mass, and metabolic rate if you don’t have it.
The major issue now is what constitutes “intense exercise.” Resistance training (strength training) is undoubtedly one of the most important. There are, however, a variety of different kinds. Here are a few suggestions from the list of activities we’ve recommended to our clients:
- Running, climbing, cycling, and rowing are all examples of interval training.
- Circuits of Resistance
- Circuits using just your body weight
- Jumping from a Rope (Skipping)
- Hilly terrain
- Plyometrics (burpees, jumping jacks, and other plyometric exercises)
- Tosses and rotations with a medicine ball
- Exercises using a Kettlebell
- Other Strongman Activities Include Tire Flipping, Fireman Carries, Farmers Walking, and Other Strongman Activities
In general, any physically demanding activity that a) engages several muscle groups and b) is performed at or near your maximum heart rate qualifies. So go ahead and create your own unique kind of rigorous workout.
When you perform a high-intensity workout, your muscles are overworked. This protein excess promotes protein synthesis, protein turnover, and lean mass increases (or at least lean mass preservation). What about the circulatory system, though?
Because your muscles are working so hard, your circulatory system must react by pumping blood quicker and providing a lot of oxygen to them. As a result, performing intensive exercise has a clear cardiovascular advantage.
Additionally, the increased oxygen intake improves your metabolic rate.
Because the more muscle you have and the more activity you perform, your body will need more oxygen. A high oxygen requirement indicates your body is burning a lot of calories, since oxygen produces 5kcal per liter ingested.
Following the storm
It should now be obvious that your oxygen needs are high DURING activity. That’s why you’re panting heavily. You’re getting rid of the carbon dioxide your cells are generating at a rapid pace while also taking in more oxygen.
The true secret to rigorous exercise, however, is what occurs AFTER your workout.
If you exercise hard enough, your oxygen demand stays high for a long time after you finish. With low-intensity exercise, the extra oxygen demand is just for a few minutes (and metabolic activity).
However, depending on the intensity and length of the exercise session, the oxygen requirement may last anywhere from 6 to 48 hours with high intensity activity.
Also, keep in mind that a higher oxygen demand equals more calories burnt. So your high-intensity exercise is the only thing that keeps your metabolism going 24 hours a day, seven days a week.
The correct issue now is: why is oxygen intake (and calorie burn) increased after exercise?
After all, the body needs to digest more food, restore energy reserves, and reload the depleted oxygen stores in the muscle and blood after an intensive exercise. Furthermore, oxygen intake (and metabolism) are increased as a result of:
- Increased body temperature
- Increased heart and respiratory muscle activity
- Hormone levels that promote metabolic activity are elevated.
- Energy absorption routes, as well as the conversion of lactate to glucose or amino acids.
- Muscle injury recovery
As a result, vigorous activity consumes more oxygen (and uses more energy) during the exercise, after the exercise, and throughout the rest of the day.
Surprisingly, during this post-exercise time, you burn a lot of fat as well.
The rate of fat breakdown is high during high-intensity exercise. Fatty acid entrance into the circulation, on the other hand, is inhibited. The good news is that after you stop exercising, the barrier on fatty acid release goes away, and the fats flood into circulation, where they will eventually be oxidized during your recovery time.
How amazing is it that we continue to burn fat even after we leave the gym?
In addition to fat loss, when you engage in high-intensity exercise on a regular basis, you will gain muscle mass. This increases the metabolic load on the body, resulting in more energy being used for regular everyday activities, even while the body is at rest.
In fact, you only gain from an enhanced thermic impact of eating if you exercise at a high intensity on a regular basis.
Make no mistake: the majority of your workout should be high intensity if you want to avoid becoming another metabolic slowing or obese statistic.
However, being simple isn’t always a negative thing.
With all of the hype about high-intensity training and conditioning, it’s easy to think that low-intensity exercise and everyday activities are pointless.
Not so fast, my friend.
Low-intensity exercise, or any easy physical activity, consumes more oxygen (and uses more energy) throughout the exercise.
However, you won’t receive that post-workout metabolic surge that lasts all day. You don’t gain much muscle either. Low-intensity exercise, however, does not provide the greatest bang for your money in terms of “metabolic treatment.”
Another disadvantage of doing low-intensity exercise as your main method of exercise is that it increases your energy demand without really overloading your muscles.
As a result, muscle may become simply another fuel source consumed to meet your low-intensity workout energy requirements.
The comparison of various kinds of athletes is the greatest visual illustration of this situation. Athletes who engage in lengthy, low-intensity exercises are often frail and have little muscular mass.
Athletes that engage in high-intensity (and therefore shorter) activities are often larger and have greater muscle mass.
This does not, however, imply that low-intensity exercise should be avoided. Each of the disadvantages listed above is removed when coupled with a high-intensity workout program.
The high-intensity workouts help to increase muscular mass. They also work wonders for your metabolism 24 hours a day, 7 days a week.
When combined with an intensive exercise program, however, low-intensity exercise provides some extra calorie burning as well as improvements in the muscle growth to fat loss ratio.
Indeed, following a single session of sustained low-intensity exercise, muscle insulin sensitivity is enhanced for approximately 48 hours.
This may account for some of the advantages of frequent “non-exercise physical activity” throughout the day (e.g., stairs, walking to the bus, playing with kids, etc.)
Another advantage of extended bouts of moderate-intensity exercise is that new fat synthesis is temporarily slowed, most likely owing to low insulin levels and enhanced counter-regulatory hormones.
Exercising and eating well
Unfortunately, many individuals believe that by increasing treadmill or gym time, they can rectify a poor diet.
As you may have guessed, adhering to the “I’ll burn off the Big Mac on the treadmill” attitude may be doubly catastrophic.
More bad foods and low-intensity exercise may wreak havoc on your general health, promote illness, and decrease muscle mass over time!
However, even if you engage in high-intensity exercise, you must keep track of your food consumption.
Indeed, we were surprised to see in a recent study that research participants who trained with an Olympic weightlifting coach and a group exercise teacher for more than 5 hours a week showed minimal improvement.
Everyone was surprised to learn that even after 3 hours of weekly training with an Olympic weightlifting coach and 2 hours of weekly training with a body-weight circuit instructor, if participants did not control their dietary intake, their results were no better than if they had done nothing at all.
Without nutritional management, 12 weeks of high intensity exercise resulted in a disappointing 1% reduction of body fat in the 30 inactive individuals (35-45 percent body fat on average).
In addition, compared to the placebo group, the individuals shed just 1 pound of fat and gained 2 pounds of lean muscle.
Are you taken aback? Don’t be that way. Even the greatest workout program will fall short if it is not accompanied by a sound dietary strategy.
In our latest Body Transformation Challenge, however, the average fat loss was 1/2 percent (or 1 pound) each week. In addition, our finalists saw the following outcomes:
- Finalist #1 dropped 30 pounds in 16 weeks, with 23 pounds of fat and just 4 pounds of lean muscle.
- Finalist #2 – dropped 16 pounds in 16 weeks, shedding 23 pounds of fat while adding 7 pounds of muscle.
- Finalist #3 dropped 37 pounds in 16 weeks, including 27 pounds of fat and 10 pounds of lean muscle.
- Finalist #4 – dropped 25 pounds in 16 weeks, including 35 pounds of fat and 10 pounds of lean muscle.
- Finalist #5 dropped 37 pounds in 16 weeks, including 31 pounds of fat and 6 pounds of lean muscle.
- Finalist #6 dropped 4 pounds over the course of 16 weeks, dropping 14 pounds of fat and gaining 11 pounds of lean muscle.
Make it as painful as possible
There is one significant disadvantage to high-intensity exercise. It’s very inconvenient. Furthermore, many people seem to get engrossed in one or two kinds of intensive activity then burn out.
Remember, anything that puts a significant physical strain on the body qualifies. Sprints or burpees aren’t required.
Find the most challenging type of exercise you can manage. Perhaps you like performing cartwheels repeatedly or shoveling snow fast. That’s OK with us.
Also, everyone has a varied degree of fitness. For one individual, a walk outdoors may be pushing the anaerobic threshold, while for another, it may be active recuperation. Make the necessary adjustments.
Your body is unconcerned with whether or not you are:
- In a staircase or on a cardio machine
- On weekends, I carry cobblestones for Grandpa or perform barbell deadlifts in the gym with 24 carat gold plates.
It simply recognizes that it is lifting something heavy and must engage muscles and generate energy to satisfy the physical demand.
Increase the tempo.
Another thing to keep in mind is that the human body is very adaptable and efficient. Stagnation may occur from repeated attempts at the same task.
As a result, if you’ve been performing 3 – 20 minute interval workouts for the last 8 weeks, your body will have already adapted. The interval period will have to be increased. Or the ferocity.
Intensity may also be increased via variety. Outside or on the treadmill, try running backwards. Keep track of your heart rate and compare it to your normal forward movement. It will be much higher (well, unless you regularly jog backwards).
Fast and heavy exercises may also assist. Along with increased stress, speed may enhance muscle recruitment. Maintain control over the eccentric (negative) movement while letting go with the concentric (positive) movement.
Another variable element is exercise choices. A front squat/push press combo is comparable to a one-arm dumbbell preacher curl. Which one is the most intense? Which one recruits the most muscle? Which produces a greater need for oxygen (and energy)?
Preacher curls aren’t a waste of time; Arnold used to do them all the time. They’re fantastic for bulking up your biceps. If you just have 30 minutes to spare at the gym, reserve the preacher curls for your summer trip to Muscle Beach.
At the end of the day, the objective is to push the body in new directions while integrating a variety of muscle groups. Have a good time with it. But keep in mind that it’s meant to hurt. It’s also intended to become more difficult each week.
Updated research on intensive training
Some of the concepts we’ve spoken about are currently being tested in the study. Take a look at some of the more recent research…
- Adding 45 minutes of aerobic activity five days a week for a period of 12 weeks showed no impact above dietary changes alone. (Utter AC, et al. Diet and exercise effects on body composition and cardiopulmonary fitness in obese women. International Journal of Sport Nutrition, vol. 8, no. 2, pp. 213-222, 1998.)
- Weight reduction was unaffected by 4 hours of aerobic activity per week. (Van Dale, D., et al., Van Dale, D., et al., Van Dale Is there a benefit to exercising as part of a weight-loss program? International Journal of Obesity, 11:367-375, 1987.)
- Aerobic exercise is not an efficient weight reduction method in women, according to this study. (Gleim GW. Exercise is not a good way for women to lose weight.) J Am Coll Nutr 12:363-367, 1993.)
- In this study’s sample, adding aerobic exercise had no effect on total energy expenditure. (Buemann, B., et al., Buemann, B., et al., Bue In weight-stable, post-obese women, three months of aerobic exercise had little effect on 24-hour energy expenditure. Int J Obes Relat Metab Disord 1992;16:809-816.) Int J Obes Relat Metab Disord 1992;16:809-816.)
- Groups who did strength training seemed to shed more body fat than those who did aerobic exercise. Furthermore, the aerobic groups seemed to have lost greater muscle mass. (A. Geliebter et al.) In obese dieting individuals, the effects of strength or aerobic exercise on body composition, resting metabolic rate, and peak oxygen consumption. 557-563 in Am J Clin Nutr, 1997.)
- Low to moderate intensity exercisers showed no increase in post-exercise metabolism. (Sports Med 1991;11:78-101; Poehlman ET, et al. The effect of exercise and food limitation on daily energy expenditure.)
- Higher-intensity exercise increased metabolism for three hours after the workout. The elevation was not as high in the low-intensity exercise group. (JF Phelain, et al.) Postexercise energy expenditure and substrate oxidation in young women after various intensities of exercise. J Am Coll Nutr 16:140-146, 1997.)
- The most important factor affecting post-exercise oxygen utilization is intensity (and energy use). Effect of exercise intensity and duration on postexercise energy expenditure. (Sedlock DA, et al. Medicine and Science in Sports and Exercise, vol. 21, no. 6, pp. 662-666, 1989.)
- A higher post-exercise oxygen response is elicited by high-intensity resistance training than by lower-intensity resistance training. Effects of resistance training sessions of various intensities but equivalent effort on EPOC. Thornton MK, Potteiger JA. Medicine and Science in Sports and Exercise, vol. 34, no. 7, pp. 717-722, 2002.)
- A 31-minute high-intensity weight-training circuit resulted in a 38-hour increase in post-exercise oxygen demand. (Dr. Shuenke, et al.) Excess post-exercise oxygen use after an intense bout of resistance exercise: implications for body mass management 86:411-417 in Eur J Appl Physiol, 2002.)
- In this study, low-intensity exercisers lost more muscle and the same amount of fat as high-intensity exercisers. (Mougios V, et al., Mougios V, et al., Mougios V, e Is there a link between the intensity of an exercise program and changes in body composition? International Journal of Sports Medicine, 2006, vol. 27, no. 1, pp. 178-181.)
- Pure aerobic exercise may be ineffective in preventing muscle loss and metabolic deterioration as people age. (Williams PT, Wood PD. The impact of varying exercise levels on weight and age-related weight increase in adults. Int J Obes (Lond). 2006;30:543-551.)
- Exercising often and vigorously may help to counteract age-related metabolic impairments. (Van Pelt RE, et al. Age-related decrease in RMR in physically active men: relationships with exercise volume and energy consumption. Lemmer JT, et al., Am J Physiol: Endo Metab 2001;281:E633-E639. and Lemmer JT, et al., Am J Physiol: Endo Metab 2001;281:E633-E639. Age and gender comparisons of the effects of strength training on resting metabolic rate and physical activity. Medicine and Science in Sports and Exercise, vol. 33, no. 5, pp. 532-541, 2001.)
- Is it possible that Dr. Berardi was correct? Exercise, energy intake, and their interactions all have an impact on resting metabolism. It’s possible that a greater G-flux is more essential than “regular” exercise. (Interaction of acute changes in exercise energy expenditure and energy intake on resting metabolic rate. Bullough RC, et al. Bell C, et al., Am J Clin Nutr 1995;61:473-481 and Bell C, et al., Am J Clin Nutr 1995;61:473-481. In regularly exercising older men, high energy flow causes tonically enhanced -Adrenergic support of resting metabolic rate. 89:3573-3578 in J Clin Endocrinol Metab.)
- Despite having a lower energy expenditure, the interval training group showed a greater decrease in subcutaneous fat (fat under the skin) than the endurance training group in this research. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism 1994;43:814-818.) (Tremblay A, et al.
- The group who exercised at a greater intensity shed more fat than the group that exercised at a lower level. The effects of exercise intensity on body composition, weight reduction, and nutritional composition in women (Bryner RW, et al. J Am Coll Nutr 16:68-73, 1997.)
- Outside of exercise time, intense training may generate a “fat-burning” environment in the body. (Talanian JL, et al., Talanian JL, et al., Talanian JL, Women’s fat oxidation capability during exercise rises after two weeks of high intensity interval training. J Appl Physiol 102:1439-1447, 2007.)
- Strength training is more effective than aerobics in preserving muscle mass and reducing body fat. (A. Geliebter et al.) In obese dieting individuals, the effects of strength or aerobic exercise on body composition, resting metabolic rate, and peak oxygen consumption. 557-563 in Am J Clin Nutr, 1997.)
- Resistance training helps to increase metabolism and fat oxidation, even hours after finishing. (Poehlman ET, Melby C. Resistance training and energy balance. Int J Sport Nutr 1998;8:43-59. and Hunter GR, et al. Resistance training increases total energy expenditure and free living physical activity in older adults. J Appl Physiol 2000;89:977-984 and Osterberg KL & Melby CL. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Int J Sports Nutr Exerc Metab 2000;10:71-81.)
- Is it possible to keep muscle mass on an 800-calorie diet? I suppose so, with resistance exercise. That doesn’t imply it’s always a smart idea… Effects of resistance vs. aerobic exercise coupled with an 800 calorie liquid diet on lean body mass and resting metabolic rate. (Bryner RW, et al. 115-121 in J Am Coll Nutr, 1999.)
- How about gaining muscle while eating just 800 calories each day? It’s only possible because to contemporary technology known as “resistance training.” (Donnelly JE, et al. Muscle growth and resistance training in large-scale weight reduction. Am J Clin Nutr 58:561-565, 1993.)
- Take a look at this comparison. Nutritional changes vs. nutrition changes + aerobics vs. nutrition changes + aerobics + resistance training… The addition of resistance exercise aided the participants’ weight loss. Also, keep your metabolism in check. (Kraemer WJ, et al., Influence of exercise training on physiological and performance changes with weight reduction in men. Med Sci Sports Exerc 1999;31:1320-1329. and Hunter, et al., Hunter, et al., Hunter, et al., Hunter, et al., Hunter, et al., Hunter, et al., Hunter, et al., Hunter, et al., Hunter, Following weight loss, resistance training preserves fat-free mass and resting energy expenditure. Obesity (Silver Spring). March 6, 2008.
- Isn’t low-intensity aerobic exercise for 12 hours a week supposed to boost resting metabolism? I’m afraid not. (Broeder CE, et al., Broeder CE, et al., Broeder CE, The relationship between aerobic fitness and resting metabolic rate. Am J Clin Nutr, vol. 55, no. 8, 1992, pp. 795-801.)
- It’s possible that weight training is more metabolically taxing than previously believed. (Nutr Metab (Lond) 2005;2:14. Scott CB. Contribution of anaerobic energy expenditure to whole body thermogenesis.)
- Do you have 20 minutes to work out? Fitting in a circuit exercise rather than using the treadmill may be more beneficial (in terms of fat reduction). Acute EPOC response in women to circuit training and treadmill exercise with matched oxygen consumption (Braun WA, et al. 2005;94:500-504.) Eur J Appl Physiol 2005;94:500-504.)
- Is there any positive news for long-term, consistent exercisers? Yes, absolutely. The more you exercise, the more fat you will burn. (Wong T, Harber V. Obese men’s exercise responses are changed by lower surplus postexercise oxygen consumption and altered growth hormone and cortisol responses.) 2006;91:678-686 in J Clin Endocrinol Metab.)
- Resistance training resulted in a two-hour increase in post-exercise oxygen consumption in young women. (Binzen CA, et al., Postexercise oxygen consumption and substrate utilization in women after resistance exercise. Medicine and Science in Sports and Exercise, vol. 33, no. 9, pp. 932-938, 2001.)
- Before you get all “anti-low-intensity cardio,” remember that research shows that both walking and intense exercise are linked to a lower risk of cardiovascular events. Walking vs strenuous exercise for the prevention of cardiovascular events in women, Manson JE, et al. 2002;347:716-725.)
Isn’t that correct? Do you believe that high-intensity interval training is the way to go?
Before we go any further, it would be a mistake to dismiss low-intensity aerobic exercise. Don’t give up on it just yet.
We’ve all seen the fit and trim endurance athlete. We all know a physique athlete who tightened up his waistline and glutes by doing one hour of power walking every day. Etc.
Many individuals are aware that body composition is influenced by a complex interplay of many variables. Exercise, exercise consistency, body type, diet, sleep, nutrition consistency, supplements, medicines, and so on are all factors to consider.
The most essential aspect of exercise is to discover a variation that you will stay with in the long run.
What should I do?
Let’s take all of this theory and put it into practice. If you’re aiming to enhance your body composition, here’s how you could divide up your exercise depending on your body type.
3 hours of weight exercise each week High-intensity conditioning for 30 minutes each week Low-intensity conditioning for 30 minutes each week
4 hours of weight exercise each week High-intensity conditioning for 30 minutes each week Low-intensity conditioning for 60 minutes each week
4 hours of weight exercise each week High-intensity conditioning for 60 minutes each week Low-intensity conditioning for 90 minutes each week
The following are descriptions of the various types of exercise mentioned above:
Weight training is referred to as resistance training. Dumbbells, barbells, kettlebells, machines, cables, med balls, and other weight-training equipment are included.
Any physical exercise that utilizes a large number of muscles and produces exhaustion in a short amount of time is referred to as high-intensity conditioning. If you’re doing it properly, you won’t be able to continue for very long and will be gasping for air. Cardio machines, body weight, free weights, med balls, jump rope, hills, and stairs are all options.
Low-intensity conditioning refers to any low-intensity, low-repetition physical exercise. A quick stroll, hike, bike ride, sports, dancing, rollerblading, flexibility training (static and dynamic), most pilates, most yoga, cleaning the home, walking the dog, and other activities are all options.
It’s OK if you don’t know your body type. Simply begin with the mesomorph regimen and make adjustments as needed.
That’s correct, just as with your eating plan, you’ll make choices based on your findings.
So, although the ideas above are a wonderful place to start, you may need to modify them depending on what occurs.
personal – it’s all about you.
The purpose of intense exercise is to improve your health, your fitness, and your strength. Most people exercise for fun, but some choose to pursue intense training for a better life. Whether you’re training for strength or powerlifting, or you’re trying to get into better shape, intensity is the key to maintaining your fitness.. Read more about intense workout program and let us know what you think.
Frequently Asked Questions
What is very intense exercise?
A very intense exercise is a high-intensity, short duration workout.
How intense should exercise be?
The intensity of your exercise is dependent on the individual. Some people may need to do intense workouts while others can get away with doing less intense activities.
Is intense exercise better?
Intense exercise is better because it can help you lose weight and improve your overall health.
This article broadly covered the following related topics:
- moderate intensity exercise
- moderate intensity exercise examples
- vigorous exercise benefits
- vigorous aerobic activity
- intense exercise meaning