Differences between low-intensity and low-impact workouts

The fitness industry is rife with terminologies that often confuse fitness enthusiasts. For instance, aerobic and anaerobic training, as well as flexibility and mobility, are commonly confounded. Another classic example of this confusion is the distinction between low-intensity and low-impact workouts. 

Then, another issue arises: athletes often associate the term “low” with ineffective workouts. However, these assumptions overlook the numerous benefits that low-intensity and low-impact approaches offer — benefits we can personally attest to.

As we delve deeper into this discussion, a crucial question remains: what is a low-intensity workout? And what about low-impact? And what are the differences between low-intensity and low-impact workouts? Let’s uncover it all.

Low-intensity and low-impact

Despite their apparent similarities, intensity and impact are very different. 

According to the dictionary, intensity is the quality or state of being intense, especially with an extreme degree of strength, force, energy, or feeling. Therefore, in exercising terms, we can define intensity as the effort you exert while exercising. 

Impact, on the other hand, is the act or force of one thing hitting another. This definition translates to workouts as the stress or force exerted on the body’s joints, muscles, and connective tissues during exercise. 

With that in mind, we can say that high-intensity workouts typically involve pushing oneself to near maximum effort, often resulting in elevated heart rate and exhaustion. High-impact workouts place significant stress on the body with movements such as jumping or running, stressing your joints and, as a result, increasing the risks of injury. 

Main differences between low-intensity and low-impact workouts

Now that we know that low-intensity workouts focus on effort level, while low-impact workouts focus on minimizing joint stress, let’s see how this unfolds practically. 

1 – They differ in intensity

It’s all in the name: low-intensity workouts are performed gently, without elevating your heart rate or breathing. For that reason, this approach is suitable for everyone. That’s not the case with low-impact workouts: they focus on minimizing stress and strain on your joints, while still being highly intense. Think about swimming and cycling — both good examples of super intense activities that do not strain the joints. 

2 – Impact on joints 

Conversely, low-intensity activities aren’t necessarily gentle to your joints. Take running, for example. You can run slowly, making it a low-intensity activity; however, running, even at a slow rhythm, can still impact your joints. 

3 – Types of exercises 

These differences are evident in the types of exercises each approach involves. Low-intensity workouts can be done with weights, and studies even show you can build muscle mass performing them. The goal is just one: exercising without significantly raising heart rate. Other examples include running at a slow pace, power walks or yoga. As for low-impact exercises, you can swim, cycle or even do elliptical training. 

4 – Goals and benefits  

Finally, these approaches diverge in their goals and benefits. Low-intensity workouts excel in enhancing endurance, promoting fat burning, and improving overall form. Conversely, low-impact exercises are good for individuals with joint pain and other conditions that need a gentler approach. They bolster cardiovascular health, strengthen muscles, improve flexibility, and carry a lower risk of injury.