If you want to start adding more vigorous exercise to your workout routine but you aren’t sure how to go about it, you’re in the right place. Knowing what these exercises are and how to perform them properly is one of the most important things when it comes to avoiding injuries and overworking yourself.
The wonderful thing about high-intensity exercise is that there are so many different ways to do it. There is no one proper approach to achieving high exercise intensity, whether it be a jog, hike, or any other sort of aerobic activity. With that being said, you still have to learn which of these exercises would fit your needs best, and that’s where we come in.
We’re here to explain all about vigorous exercise, including what it is, what benefits it provides, and what the most common vigorous activities are so that you can begin right away! You don’t have to search for someone who might or might not know a thing or two about this type of exercise—all you need to do is read this article and learn all there is to know! Let’s hop right into it.
Contents
Vigorous Exercise Benefits
Vigorous-intensity exercise, also known as high-intensity exercise or vigorous physical activity, is an activity that requires a significant amount of effort, resulting in a significantly faster heart rate and fast breathing. Exertion is regarded as severe to extremely hard in this activity, which makes it hard to talk in full sentences. Running, cycling, and singles tennis are all examples of intense workouts.
Adding more high-intensity exercises to your general fitness regimen is one method to enhance your calorie burn and heart health, and raise your metabolism, whether you’ve reached a workout plateau or are just ready to take things up a notch.
Yet, there are some criteria you should follow in order to accomplish your goal and perform this workout securely and adequately. Take a look at the list below to learn what the main health benefits of vigorous exercise are:
1. High-Calorie Burn
We’ll begin by explaining the first benefit you can expect when doing vigorous exercise, and that is burning calories. If your goal is to lose weight, then performing this type of exercise will be your golden ticket to meeting your goals. Performing high-intensity exercises like these take more oxygen, which results in a larger calorie burn.
It also adds to excess post-exercise oxygen consumption, often known as the “afterburn effect,” which permits you to burn calories after you’ve finished working out. This indicates that your metabolism will remain raised after a strong workout session for a longer period of time. A larger calorie burn and an enhanced metabolism will aid in weight loss faster than a low- or workout.
2. Lower Risk of Chronic Illnesses
The next benefit on our list has to do with overall better health, which is something a lot of us should pay more attention to. Just because we’re young doesn’t mean we’re invincible. A lack of physical activity can increase the risk of acquiring chronic diseases such as coronary heart disease, osteoporosis, and several forms of cancer.
A 2012 research, for example, found that intense exercise was connected with a decreased risk of chronic illness among participants after 22 years of follow-up with over 44,000 males aged 40 to 75. Even in persons with heart disease, high- and moderate-intensity exercise appears to have a minimal risk of cardiovascular events. Cardiovascular advantages may include improved diastolic blood pressure, blood sugar management, and aerobic capability.
3. Enhanced Mood
Another excellent thing to be aware of is that high-intensity exercise may also improve your mood. Researchers discovered a substantial correlation between rigorous exercise and less depressive symptoms in a big 2015 study that evaluated the data of over 12,000 people. It’s no wonder that exercising may boost your mood, but it doesn’t mean that just about any workout will break you out of a rut and make you feel better.
Moderate levels of movement and walking have no significant influence on depression, per this study, so you should focus on high-intensity ones. In any case, any type of physical activity is beneficial to you and your health, so if you are unable to engage in severe exercise for any reason, make sure you remain active nonetheless.
4. Improved Brain Health
Any exercise, but especially vigorous exercises, increases blood flow to the brain and oxygenates the frontal lobes. This has been seen in both school-age pupils (those who engaged in vigorous exercise obtained higher grades) and elderly groups.
A study published in 2017 centered on the connection between exercise and Parkinson’s or Alzheimer’s disease discovered that people 70 to 80 years old who logged 150 minutes of moderate to vigorous exercise per week in the previous five years had a 40% lower risk of developing Alzheimer’s than sedentary individuals in their age group.
That is why you should make sure you’re not spending days sitting at a computer or laying in bed all day. Try being a little bit more active whenever you can and know that you’re doing your future self a great favor.
5. Better Sleep
Cardiovascular activity clearly promotes blood flow, which may in turn promote better sleep. If you need to recharge your batteries, consider some high-intensity swimming, exercise, hiking, or biking.
Frequent physical exercise can assist you in falling asleep faster, sleeping better, and sleeping deeper. But don’t do it too close to bedtime or you’ll be too energetic to sleep.
Vigorous exercise may be extremely helpful to your whole health, especially your heart and brain, which means your mood will improve and you’ll have no issues with your sleep schedule. You’ll be able to sleep like a baby once you’ve finished working out and undertaking such strenuous activities.
6. Regulated Blood Pressure and Sugar Levels
Regular physical exercise, according to research, may help promote appropriate levels of insulin and blood sugar in your body. If you want to improve your health, try including more rigorous workout activities in your weekly routine. Controlled aerobic activity may also help sustain healthy blood pressure levels in older persons, so get your running shoes ready.
There is no shortage of benefits when it comes to working out, being active, and performing vigorous exercises. So, make sure you’re staying healthy and start being more active as soon as possible!
Vigorous Exercise Examples and Ideas
If you’re someone who’s never performed a vigorous exercise before and doesn’t know where to begin, doesn’t fret! We’re here to show you some excellent examples of vigorous exercises that will give you ideas on where to start! Take a look at the table below for all the details:
| Interval training | This can be an excellent sort of exercise for beginners since it helps you increase stamina while still hitting your goal heart rate. High-intensity workouts with interval training will undoubtedly get your heart beating in no time |
| Rowing | Although rowing is another terrific calorie burner, it’s also a great full-body workout if you want to mix up your intense intensity exercise with something a little different |
| Treadmill | Nothing beats a good workout on the treadmill for getting your heart rate up, whether it’s a fast walk or a run. It just takes 20 minutes to feel the burn |
| Cardio dance lessons | These lessons allow you to try out different types of dance and are a terrific kind of vigorous exercise that doesn’t feel like exercise. You could simply forget about all the calories you’re burning. Likewise, certain class levels might be classified as moderate cardio activity or moderate-intensity exercise, so make sure you’re maintaining your goal heart rate |
| Jumping rope | Jumping rope is an excellent kind of high-intensity workout since it burns a lot of calories and can be performed anytime, anyplace (particularly if you’re short on time) |
Another great strategy to include vigorous exercise in your workout program is to participate in a fast-paced sport such as soccer, basketball, or racquetball. Cycling courses or swimming laps are two more methods to incorporate more hard activity into your sessions.
Conclusion
Vigorous physical exercise promotes your health and well-being. Having said that, you should still check with your doctor before commencing any new fitness plan, especially if you have any underlying medical condition. Once your doctor gives you a green light, make sure to include a few days of vigorous activity in your weekly plan if you want to feel healthier and reach your goal heart rate.
Lazar Sretenović, an IFBB and REPs Level 3 certified trainer, specializes in personalized fitness programs encompassing weight lifting, EMS, and endurance training. With a focus on tailored nutrition and holistic well-being, Lazar Sretenović guides clients through transformative health journeys, emphasizing safety and individual goals.