There are many options available to you for improving your fitness. For example, you can choose between high-intensity vs. low-intensity workouts or combine the two. Each offers its own advantages, and understanding the difference between the two can help you decide how to incorporate each to reach your fitness goals.

ZOZOFIT is here to break it all down for you in this guide.

The Difference Between High-Intensity vs. Low-Intensity Exercise

High-intensity exercise causes your heart to work at 80% to 95% of its capacity. As a result, your pulse goes up, your breathing goes up, and you won't be able to carry on a verbal conversation. You cannot maintain physical activity at a high intensity for a prolonged period of time, meaning you have to take frequent breaks. Examples of high-intensity exercise include running, jumping rope, or playing tennis.

Low-intensity exercise causes your heart to work at approximately half of its full capacity. It doesn't elevate your pulse or breathing noticeably, so you can still carry on talking normally while you do it. You should be able to carry on low-intensity exercise for an hour or more before you need a break. Examples of low-intensity exercise include walking, swimming leisurely laps, or doing light yoga.

When considering high-intensity vs. low-intensity exercise, it is not that one is inherently better than the other. Rather, each offers unique benefits.

The Benefits of High-Intensity Exercise

High-intensity exercise is the most efficient way to lose weight and build muscle. It also gives a boost to your metabolism, meaning that your body keeps breaking down fat even when you are at rest. It burns more calories in less time and helps to improve athletic performance.

High-intensity exercise has your body working at its peak capacity for brief amounts of time. Therefore, it may be a good choice for you if you don't have a lot of time for working out.

The Benefits of Low-Intensity Exercise

Low-intensity exercise is a good choice if you are new to working out and want to ease yourself into it. It tends to be low-impact and therefore easier on your body than high-intensity exercise. It usually doesn't require a recovery period, so it is something you can do every day.

Low-intensity exercise helps build endurance. It improves your ability to carry out your daily activities. Indeed, some of your daily activities, such as casual walking, can qualify as low-intensity exercise.

Adding High-Intensity vs. Low-Intensity Exercise to Your Routine

How much low-intensity and high-intensity exercise you incorporate into your routine depends on your fitness goals. If you are an athlete trying to improve your performance and want to maximize improvement in a short amount of time, you would probably do more high-intensity workouts and save low-intensity exercise for your recovery days.

On the other hand, if you are a beginner and are not used to vigorous physical activities, try doing high-intensity exercise only a few days a week and concentrate on low-intensity exercise for the remaining days.

Accurately Track Your Progress

Whether you focus on high-intensity vs. low-intensity exercise, the ZOZOFIT app can help you track your progress. Scan your body and review our data to determine how your fitness routine is impacting your body's composition and more.