Low-intensity workouts like Pilates and walking are all the rage right now, and for good reason. Personally, adding low-intensity workouts to my routine was a game-changer. I’m a fitness trainer and health editor. My first foray into the world of workouts was a grueling, heart-pumping, high-intensity interval training session.
A few years later, I also discovered weight training. This time, I focused on how much the muscles vibrated. My workouts were long, my reps were always a struggle, and I would sometimes add a “finisher” circuit at the end of a session so I could finish completely out of breath.
Reader: I was exhausted most of the time. Too much high-intensity movement left my body exhausted, in near-constant pain, my hormones thrown out of whack, and my mood unstable. That’s when I learned about the benefits of low-intensity training and changed the way I moved. My strength sessions now focus on slow, controlled movements that work my muscles but are much less manic. My cardio has switched from fast movement intervals to walking. I replaced some of my regular gym routines with yoga and Pilates. And I have to say: it made me feel much calmer and energized.
But that doesn’t mean I’m not doing any high-intensity training right now. For example, I started running during the summer. But when I do that kind of training, I also do a lot of low-intensity training and do it in a balanced way. If you want to know the benefits of low-intensity training, I’m here to help. Not only do I have all that experience, but I’m also a certified fitness trainer and health editor. We also asked Samantha Cubbins, manager of the Gymshark Lifting Club, for her thoughts. Scroll further and don’t miss our guide to low-impact strength training and low-impact workouts for beginners.
A guide to low-intensity training and how it changed my fitness
What is low intensity training?
As you can probably tell from the above, a low-intensity workout is simply a workout that feels less intense. “Low-intensity training is training that doesn’t get your heart rate up so much that you need to rest for a long time. Think weightlifting, but not so much that you have to stop,” says Cubbins. Masu.
The scientific way to measure this is a workout where your heart rate is 40-50% of your maximum. You can track this number with a fitness tracker. That said, this isn’t perfect, as some workouts, such as weightlifting, can be classified as “intensity” even if your heart rate isn’t that high.
One good way to measure the intensity of your training is to use the talk test. If you can talk while exercising, consider low-intensity, steady walking training. If you can speak but not sing, it is of medium intensity. Think jogging. Even if you can only say a word or two, it’s still an intense workout – think sprinting. So the next time you do a Pilates workout, run or walk, think, “Can I chat with a friend while I do this?”
Note: Low-intensity training is not the same as low-impact training. The latter reduces the impact on your joints and means you don’t jump or land too hard, although this type of movement can still be quite strenuous (such as in a spin class).
What are the benefits of low-intensity training?
All types of movement benefit, including high-intensity training, moderate-intensity workouts, and low-intensity exercise. This doesn’t mean one type of movement is better than another, but you’ll find that low-intensity movement has all of the following benefits:
1. Reduce fatigue
“Moving releases feel-good hormones and increases your energy,” says Cubbins. A study reported in Sage found that people who used a treadmill at a low intensity all felt better and experienced less depression, anger, and fatigue than those who used a treadmill at a moderate intensity. I am reporting.
2. Pain relief
“When you exercise, blood moves throughout your body. Blood carries nutrients that help with healing and repair,” says Cubbins.
In fact, a 2020 study found that low-intensity exercise improved pain and quality of life in women with fibromyalgia. Meanwhile, countless studies have shown how yoga classes and Pilates can relieve pain and tension.
3. Reduce stress
“High-intensity training can increase physical and mental stress for some people, so it’s important to find the right intensity for you,” says Cubbins. In fact, a 2021 study in Cell Metabolism shows that just one week of excessive HIIT training can affect mitochondrial function (the cells in your body that produce energy) and cause metabolic disorders. Masu.
Additionally, high-intensity exercise puts stress on your body. Stress can build up if not done alongside restorative activities such as low-intensity exercise.
4. Improves mobility and balance
“Low-intensity training tends to slow you down and take time to focus on these areas,” says Cubbins. Workouts like yoga and Pilates are good examples of low-intensity movement and can improve joint health.
5. Reduced risk of injury
Similarly, studies have shown that low-intensity training reduces the risk of injury.
What is the appropriate intensity for beginners?
It’s really difficult to prescribe the right strength for a person. As Mr. Cubbins suggested above, slowly figuring out movement patterns without too much stress, like low-intensity movements, can help you focus on form, build confidence, and prevent injury. Helpful. If you want to start running, it’s a good idea to start with walking or light jogging to get used to being on your feet.
But as long as it’s relative, there’s nothing wrong with beginners doing more intense movements. What feels “very intense” to a beginner may not be the same to someone who has been training for years. So, try to follow high-intensity workouts for beginners that work within your parameters.
7 of the best low-intensity workouts
1. 10 Minute Morning Yoga with Yoga With Adrienne
what? Gentle stretches to help you get through the day comfortably.
why? If you only have time for a quick morning session, a low-intensity workout like yoga may be better than jumping around and sweating before you’ve properly woken up.
how long? 10 minutes.
2. Slow strength training with MadFit
what? It’s a controlled workout that builds strength without the need for intensity.
why? Perfect if you want to replace some of your gym workouts with lower-intensity movements while maintaining intensity.
how long? 20 min.
3. Beginner Pilates with Nicole
what? A 30 minute Pilates session for beginners.
why? Move With Nicole is an excellent instructor who will teach you all the techniques and tips that beginners need to know.
how long? half an hour.
4. Intermediate Pilates Workout with Move With Nicole
what? A slightly more advanced but still low intensity Pilates session.
why? For those with more Pilates experience, this is a great way to continue your week with low-intensity training.
how long? half an hour.
5. Home LISS Workout (written by Caroline Girvan)
what? Low-intensity steady-state (known as LISS) aerobic exercise.
why? This LISS workout allows you to maintain a steady pace and heart rate for 30 minutes, giving you many benefits.
how long? half an hour.
6. Treadmill Strut Workout by Allie Bennett
what? Walk for 45 minutes on a treadmill like you’ve never done before.
why? Treadmill Strut is for people who like to move their bodies to good music and want to end up feeling strong and sassy (Bennett’s profile has plenty of versions for every mood, so check out the entire playlist Please check).
how long? 45 minutes.
@benntheredonethat ♬ I Can See You (Taylor’s Version) (From The Vault) – Taylor Swift
7. Relaxing evening yoga session with Shona Vertue
what? A long relaxing yoga session in the evening.
why? High-intensity training before bed has been shown to disrupt sleep, so choose low-intensity exercise to de-stress and relax before bed.
how long? 60 minutes.
Is low-intensity training better for your body?
This completely depends on your end goal, but low-intensity workouts certainly allow you to move at a lower intensity for longer periods of time. Samantha Cubbins, Gymshark Lifting Club Manager, added: “Low-intensity exercise is great when learning new movements. You can always add resistance and speed as you gain confidence.”