Intense Workouts: Common Myths and the Real Facts

It was another Monday morning run for Rinu. Rain or shine, she was out there, grinding out her 10Ks, however, with a look of happiness, a serene smile gracing her face. Contrary to the testosterone-pumping gym bros, Rinu had a calm and steady approach to her workouts. Well, she had yet another calm but still a profound reason for it. If you asked her, she'd say, "It's not about how hard you push in a single workout; it's about showing up every day and enjoying the process." This might be an eye-opener for some of us.

Of course, it is! We're being fed the exercise intensity myth, and with Rinu's help, let's bust it open!

"No pain, no gain!" "Dreams are painful." You've probably seen these quotes plastered on the walls of your local gym at some point. The fitness industry loves glamorizing intense workouts, pushing your body to its limits to see any real benefits. How else will they sell you those 5kg boxes of whey protein powder?

While high-intensity interval training (HIIT) and other vigorous workouts can be effective, we're here to tell you that they are not the only path to achieving your fitness goals. Research has shown that moderate exercise can be equally beneficial, especially for long-term health and wellness.

Intense workouts can be beneficial, and for some people, they work much better, but they also come with their own risks. So, let's quickly take a look at them!

Risk of Injury

Pushing your body to its limits, especially without rest and recovery, increases the risk of injury. These injuries can put you out of your weekly futsal for weeks or maybe even months and will set back your progress.

Misuse of Rest Days

Yes, rest days are very important. But sometimes, you can misuse them by doing something that doesn't give you that rest or by skipping them entirely. By exercising too intensely, your body doesn't have the time to repair itself.

Mental Burnout

You can sometimes put a lot of pressure on yourself when you work out too hard, always trying to overload and outlift everyone else at the gym. It can be exhausting. Even though it is a great mindset to have, it can make you mentally fatigued, which can decrease motivation, leading to inconsistent workout patterns and, ultimately, abandoning the exercise routine altogether.

Moderate exercise might seem a little counterintuitive to what you've always known. So, let's take a look at the benefits of moderate exercise:

Improved Cardiovascular Health

When you participate in light and moderate exercises like jogging, cycling, or swimming, you can vastly improve your cardio game. These exercises strengthen your heart muscle, lower blood pressure, and improve blood flow. Studies have also shown that moderate exercise can greatly reduce the risk of heart disease, stroke, and other cardiovascular issues.

Weight Management

Intense training does burn calories faster, but don't worry! Moderate exercise is also a great option if you want to lose weight! Follow your diet and do moderate exercises. You can maintain a healthy weight without breaking too much of a sweat! It also boosts metabolism, so keeping your ideal weight over the long term is much easier.

Improves Mental Well-Being

Exercising isn't just for your body, but for your mind, too! Moderate exercise has been shown to reduce symptoms of depression and anxiety, improve mood, and enhance cognitive function. Calming activities like yoga, tai chi, and even casual walks in your local park can be very calming and promote overall mental health.

Lower Risk of Chronic Diseases

When you participate in moderate activities, you lower the risk of contracting type 2 diabetes, osteoporosis, and certain cancers. Hey, it's not just us; we're just telling you what research says! Moderate exercise helps protect against a range of health issues by improving insulin sensitivity, strengthening bones, and enhancing immune function.

The Sustainability Factor

A walk in the park or a casual jog feels so much easier after a long day of work, right? This sustainability makes it easier for you to stick with your exercise routine, which ensures you actually exercise regularly in the long term and reap the benefits.

Achieving Long-Term Goals

A sprint is intense, but achieving your long-term goals is a marathon. You do it slowly yet consistently. Moderate exercise performed consistently, allows you to gradually build strength, endurance, and flexibility over time. This steady progress even reduces the risk of injury and ensures that you can continue to improve your fitness over time.

Start Slow and Build Up

If you're new to workouts or if you're back after your holiday, start slow! Start off with activities that you enjoy and that motivate you to get out of bed. If you're a hustler, try adding activities that fit into your busy schedule. As your fitness improves, gradually increase the intensity and duration of your workouts. Remember, exercises are a habit, not a chore.

Mix It Up

Variety is the spice of life, so keep it moving by switching it up! Various moderate exercises target different muscle groups. Aerobic exercises like walking or cycling, strength training with light weights or resistance bands, and flexibility exercises like yoga or stretching all have benefits. They can be done at your own pace!

Set Realistic Goals

Try not to get carried away by the people you see on Instagram. Nobody achieves their Sonu Sood bod in two months. Focus on goals like exercising for a certain number of weekly minutes or improving your stamina. Celebrate your progress, no matter how small, to stay motivated.

Make It Social

To quote Planet of The Apes (2001), "Apes together strong." Join a walking group, participate in a community yoga class, or find a workout buddy! They'll provide you with motivation and make the exercise experience more enjoyable.

Make It Your Lifestyle

Find ways to add workouts to your daily life. You live on the 5th floor? Take the stairs! Barbeque Nation is 3km away? Walk it! Cycle to and from work if you can! You can even try gardening or playing with your friend's pets to stay active. These small steps will definitely go a long way in your fitness journey.

A Balanced Approach to Fitness

While moderate exercise and consistency are crucial, having a mix of activities would be ideal. Jogging, yoga, meditation, and an intense gym session all have their own benefits, and incorporating all of them can improve your overall fitness and keep things interesting.

The goal is to find a routine that you enjoy and that fits your lifestyle, ensuring long-term adherence and benefits.

Strength Training

This is crucial for building your muscles, improving bone density, and getting jacked. Bodyweight squats, lunges, push-ups, and resistance band exercises are all great, high-intensity workouts that improve strength.

Flexibility and Mobility

This is crucial to keeping your joints and muscles well-oiled, so you don't get injured while playing catch with your kids.

High-Intensity Intervals

While moderate exercises should be the foundation of your workouts, adding high-intensity intervals can provide additional benefits. Short bursts of high-intensity activity, such as sprinting or circuit training, can improve cardiovascular fitness and boost metabolism. However, keep within your limits so you don't overburden yourself and get sidelined for weeks.

Before reading this, you would've looked at Rinu and thought she was yet another NPC just doing something for the sake of doing it. But we hope we've broken the exercise intensity myth with her help! Her approach to fitness was not about pushing her limits every day but about showing up, enjoying the process, and making exercise a part of her life.

And that's what it should be about! Remember to be there every day, be consistent, and most importantly, enjoy the process!