One of the more common questions I get from my clients is : “Is there a difference between high impact and high intensity, and if so what are some examples of both?” So I thought today I would go back to basics and answer this common question.
Essentially, in low impact aerobics, one foot stays on the floor at all times. In high impact both feet can leave the floor. For instance, running is high impact while walking or elliptical would be low impact.
Now let’s talk intensity. Adding weights to a workout or adding more high energy moves makes it higher intensity. An example would be moving the arms and legs at the same time. High intensity workouts get your heart into a higher rate. Another example would be spinning. This means you can have high intensity/low impact workout.
Let's look at some examples of traditional exercises and how we can easily change the impact and intensity.
Reverse Lunges:
- Low Impact / Low Intensity: Stand tall, reverse lunge and come back to start position
- Low Impact / High Intensity: Stand tall, raise your arms over head and keep them up for the entire set, now do your reverse lunge. For even greater intensity you can hold weights overhead.
- High Impact: Stand tall, jump into your reverse lunge- some call it a Flying Lunge. You can add more intensity (not impact) by doing the arms overhead version or adding a medicine ball.
Squats:
- Low Impact / Low Intensity: Assume a standard squat position keeping hands on hips
- Low Impact / High Intensity: Assume squat position wearing a weighted vest or holding heavy weights or move the arms up and down overhead as you lift & lower.
- High Impact: From low squat position explode up into a full jump in the air and land in a squat. You can add more intensity (not impact) by doing the arms overhead version or adding a medicine ball or wearing a weighted vest.
