Intensity and Quantity in Your Workouts: Why Less Can Be More (and More Can Be Awesome)

When it comes to fitness, the mantra "go hard or go home" doesn't always apply. In fact, understanding the balance between intensity and quality can lead to more effective and enjoyable workouts.

It's so confusing with all the advice floating around on the interwebs: no cardio, zone 2 cardio, HIIT, only strength train, walk with a vest...it's enough to make you just want to skip it all.

But have no fear, we are here to decipher it all and keep it simple in 7 words.

Move in ways that make you happy.

But if you want the MOST from your movements, read on!

🔥 High Intensity: Short and Sweet

High-intensity workouts , like sprint intervals (COREFIT classes) or heavy lifting sessions (CORELIFT classes), are designed to push your body to its limits. These workouts are typically shorter in duration—think 20 to 30 minutes—because they demand a lot from your body. 

The Rate of Perceived Exertion (RPE) scale is a useful tool here:

• RPE 7–9: You're breathing hard, sweating, and can't hold a conversation or sing a song if you're alone.

Engaging in high-intensity workouts can lead to significant improvements in cardiovascular fitness and metabolic health. However, due to their demanding nature, they require adequate recovery time to prevent overtraining and injury. So, not every day.

🌿 Low to Moderate Intensity: The Long Game

On the flip side, low to moderate-intensity workouts—like brisk walking, light cycling, pickleball or yoga—are less taxing and can be sustained for longer periods, often 45 minutes to an hour or more. These sessions typically fall within:

• RPE 3–5: You're breathing steadily and can maintain a conversation (or cursing at your pickleball opponent).

These workouts are excellent for building endurance, promoting recovery, and improving overall well-being. They can be performed more frequently and are less likely to lead to burnout and truly make you happy.

📊 RPE Scale: Understanding Your Effort

The Rate of Perceived Exertion (RPE) scale is a subjective measure that helps you gauge the intensity of your workouts based on how you feel. 

Here's a simplified 1–10 RPE along with Zones if you like your apple watch.

This scale allows you to adjust your workout intensity based on your personal perception, ensuring that you're training effectively without overexerting yourself. 

🎯 Mixing It Up: The Best of Both Worlds

Incorporating a variety of intensities into your workout routine can provide comprehensive benefits:

• High-Intensity Days: Focus on strength and power.

• Moderate-Intensity Days: Emphasize endurance and technique.

• Low-Intensity Days: Prioritize recovery and flexibility.

This approach not only enhances physical fitness but also keeps workouts engaging and reduces the risk of overuse injuries. 

Low intensity, longer time/quantity = walking pad while working. (over an hour)

Higher intensity, shorter time/quantity = 50 Burpees* + 50 Cals on Bike (10 minutes total)

*My heart rate was MIA during the burpees. Rest assured, I was unable to talk or sing meaning Zone 5.

BOTH make my body happy!

✅ The Takeaway

Balancing intensity and quality in your workouts is key to achieving your fitness goals. 

By listening to your body and varying your workout intensity, you can optimize performance, prevent burnout, and enjoy a more sustainable fitness journey.

Remember, it's not always about going harder; sometimes, going smarter is the way to go.

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