The Secret to Effective Workouts: Intensity Over Calories

In the world of fitness, the word "intensity" is often thrown around, but what does it really mean? And more importantly, why should you care about finding it in your workouts? Let's dive in.

Why Intensity Matters

Before diving into the specifics, it's crucial to understand that the importance of workouts, health, and body composition has NOTHING to do with calories burned. Instead, it’s all about the stimulus you hit in your training session, the prep work to make that happen by fueling properly for nutrition, and how well you recover from the stimulus (through nutrition and sleep). When you enter the gym, focusing on the stimulus and NOT the calorie count is going to be crucial.

The key to high-intensity workouts is pushing yourself to a point where you stimulate human growth hormone (HGH) and testosterone. For women, this is particularly crucial because moderate intensity doesn’t trigger this response, and we naturally have lower levels of these hormones compared to men. This means we need to work harder to achieve that stimulation and benefit from the enhanced recovery. And ladies, don’t worry—this won’t make you bulky. Instead, it will lower your cortisol levels, which is essential for achieving the body composition and recovery you need. Lowering cortisol from your workout is vital to improving your overall fitness and health.

Defining High Intensity

High intensity is defined by maximal efforts or heart rate and can also be achieved under a really heavy load. This means pushing yourself to reach close to your maximum heart rate during activities. In weightlifting, it means using heavier weights with fewer reps. Less reps and more weight are key here. For example, heavy lifting days should focus on performing exercises with heavy loads and minimal repetitions to achieve the desired intensity.

High-intensity interval training (HIIT) can also be a great method, involving intervals like one minute on, one minute off, or three minutes on, one minute off. The combinations are endless, but the goal is always to push towards those maximal effort levels.

Why We Choose Functional Movements

That’s why we choose functional movement to train. Our bodies are designed to move loads in a manner consistent with the movements we use. For instance, a burpee (unweighted) or a light wall ball shot will get your heart rate jacked. These are movements on which it’s pretty hard to injure yourself—although you might be tempted to in order to get out of doing burpees! Functional movements are safe, effective, and translate well into daily activities, ensuring that you train in a way that supports overall health and fitness.

Fueling for High Intensity

To achieve true high intensity, you need to fuel yourself properly. Without enough energy, you might think you’re training intensely, but you're only working at a moderate intensity level, which feels hard but doesn’t provide the same benefits. Aim for 15 to 30 grams of protein with a little carbohydrate, such as half a banana or some sweetened almond milk, about an hour before your workout. This will help fuel your session so you can reach high intensity levels.

Post-workout recovery is equally important. Consuming another 30 to 60 grams of protein in a recovery shake, followed by the rest of that banana, can kickstart your recovery process.

Benefits of High-Intensity Training

High-intensity training, including weight training, is the best way to improve metabolic health, achieve body composition changes, and enhance overall fitness. It's a powerful tool to help you reach your fitness goals and feel your best.

Why Calories Don't Matter as Much as You Think

It's important to note that focusing on eating less can be counterproductive. Trying to cut calories significantly can deprive your body of the necessary fuel needed for high-intensity training and proper recovery. Without adequate nutrition, you might feel exhausted, and your performance will suffer, preventing you from reaching true high-intensity levels.

Additionally, doing more long cardio classes, like those at Orange Theory, typically falls under moderate intensity. These classes often last too long for you to maintain a truly high intensity throughout the entire session. As a result, you don't elicit the hard training stimulus needed to get the HGH response.

Conclusion

Finding and maintaining intensity in your workouts is essential for achieving your fitness goals, improving your health, and building mental resilience. Remember, it’s not about the calories burned but rather the stimulus you hit in your training session, the prep work to make that happen, and how well you recover. By understanding the importance of high intensity, properly fueling your body, and incorporating varied and challenging exercises, you can ensure that each workout is both effective and rewarding. Embrace the intensity, push your limits, and watch your fitness soar to new heights.

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By Sarah L. Heringer