What does exercise intensity mean?
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Exercise intensity refers to the level of exertion. For instance, lifting a weight that results in muscular fatigue after just a few repetitions or “reps” of an exercise is pretty high with respect to intensity. So too would be an all-out running or cycling sprint where fatigue occurs in a minute or so. Basically, the higher the intensity, the shorter the possible duration of the exercise. To reach such a high level of intensity, exercise often includes resistance against an otherwise simple movement of a muscle group or related groups. |
Examples of resistance training include weight training or running on an incline (e.g., running on hills or a graded treadmill) or cycling (e.g., cycling uphill or an exercise bike with variable resistance). It is the level of the resistance that dictates the necessary intensity. Higher intensity and muscular fatigue will be associated with muscle adaptations that will allow for greater strength and power. In this case, muscles should enlarge or “hypertrophy.”
What is the difference between work, strength and power?
Work relates the amount of force necessary to move something (e.g., a weight) a certain distance-hence the term “workout.” Strength then refers to the amount of force that can produced by someone to perform work. Further still, power is concerned with how long it took to perform the work. The faster the work can be performed the more powerful the effort. Mathematically :
Work = Force × Distance
and
Power = Work × Time
What does exercise duration mean?
Duration refers to how long an exercise is performed continuously. Activities like running and cycling are performed at a low or moderate intensity and tend to last for a half to one hour or longer. Sustained exercise for longer durations is often called endurance training. It is also referred to as cardiovascular training as adaptations can include the development of a more powerful heart and more blood vessels in our heart and skeletal muscle.
How does exercise change our body?
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The type of exercise you do and the intensity and frequency at which you do it, will be the primary determinant of the kind of bodily changes you can expect. Focusing on intensity, it is critical to match it with your desired outcome. For instance, weight training can actually be be more aerobic (or cardiovascular) if the weights (resistance) are not heavy enough, which in turn will lead to a higher number of reps and less of a stimulus for muscle to get stronger (and bigger). On the other hand, while running and biking are often associated with more aerobic and cardiovascular adaptations, runners or cyclists can also train for greater strength and power by including more resistance in their training. This can be accomplished by including more hills or resistance on fitness bikes, etc. This helps us understand that |
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