Fitness And Weight Loss: Does Intensity Really Matters?

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Fitness And Weight Loss: Does Intensity Really Matters?


Recently, while strolling along during my regular afternoon walk, I looked to my left as a guy with a brisk walking pace and high intensity dashed by me like I was standing still. My first thought was like “Wow, I need to increase my pace.” Then I thought, ” I wonder if walking faster really matters, as long as you’re exercising.”

What Is Exercise Intensity?

That thought led me to write my next article: Does intensity really matters when exercising? Exercise intensity refers to how much energy is expended when exercising. In the example above, the guy who passed me was walking with more intensity than me.

As a former coach, to me, intensity translates to ‘working hard’, pushing yourself, and giving all that you have. Hence, in athletics, practicing with high intensity is a must if you want to get in tip top fitness and be able to compete with success on the athletic field.

Who Really needs Intensity?

However, everyone is not an athlete. When they work out, they simply want to lose weight or get in shape, or both. Arguably, the typical individual realizes the importance of hard work, but prefers not to work hard, if they have  a choice. The question remains. Can they achieve their workout goals without intensity.

I would say yes, but it will take more time to do so. Let’s go back to the above example. Assume that the guy who quickly walked passed me walked 3 miles and burned 600 calories. If I also wanted to burn 600 calories during my leisurely walk, I would have to walk much farther than 3 miles. At the end, though, both of us would have achieved the same goal.

The idea is simple:High intensity = less total time required to get big results – more bang for your buck. But does this benefit of high intensity exercise (sometimes referred to as high intensity interval training (HIIT) – alternating periods of short, intense exercise with less intense recovery periods – go beyond maximizing time and expediting results?

In a recent study, people who walked briskly, at a pace of 17 minutes per mile or less, generally lived longer than those men and women who strolled during their walks, at a pace of 20 minutes per mile or slower, although the study was not designed to determine why the intensity of the exercise mattered.

Other specific benefits or perks of high intensity exercise include the following:

Allows You To Burn Extra Calories Long After Exercise


Hours after you finish exercising, you will continue to burn calories due to your hard-working and riled up muscles. Even while you’re sleeping, your muscles will be burning calories, resulting in quick weight loss.

You’re More Likely to Stick To An Exercise Program

As mentioned earlier, exercising with high intensity will result in shorter workout sessions. The exercise will be less monotonous and boring. Hence, you are more likely to stay with it.

Can Increase Your Endurance

High intensity exercises will result in greater endurance than low intensity exercises. In other words, you will be able to work longer and harder during daily routines.

It Is Better For Your Heart


The flexibility and elasticity of arteries and veins increase better during high intensity exercises because of the increased pressure demand. The vessels actually get a workout as well.

Both high or low intensity exercises still:

  • Helps to Control Your Weight.
  • Reduce Your Chances of Cardiovascular Disease.
  • Reduce your risk of Type 2 Diabetes.
  • Reduce Your Chances of Some Cancers.
  • Makes Your Bones and Muscles Stronger
  • Improve Your Mental Health and Mood.

So, whether of not high intensity matters or not, depends on your exercise goals and lifestyle. The bottom line is no matter whether you exercise with high or low intensity, your body receives significant benefits from both. In other words, any exercise is better than no exercise at all.



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