High intensity does border on leading to injury — just making the wrong move — and you’re back to zero intensity?
To build muscle, you need to push yourself to a limit. You can reduce the weight and increase the repetitions. This approach is just as effective and lowers the risk of injury.
Lowered the load, increased repetitions and basically nothing for a decade. I can still go almost to the failure, I don't even want to reach it since I don't care about that extra bit. Squats or deadlifts are hard even when not at limits, one feels used body parts for a day or two.
I still add cardio on top of that, its just basic logic of moving around a lot is very good for the body, even if effects are not immediately obvious.
That’s just regular ‘ol DOMS and not a problem.
Tendons tend to respond well to both heavy load or high reps, albeit adaptation in either case is very slow.
I get the feeling some commenters here are misunderstanding this as a lot of the discussions seems to center about weightlifting.
Additionally from what I understood the biggest difference was that the HIIT group lost less muscle while fat loss was roughly the same.
Some people believe "high intensity" means lifting as much as possible as fast as possible, I'd say more reps and deliberately slow movements are as intense for the purpose of staying in shape/healthy.
Most body weight exercises are virtually impossible to fuck up to the point of injury, done properly they'll keep you fitter than 99% of the population
I think the bigger problem is that, as far as I can tell, very few people have the appropriate personality type for high intensity exercise. Most people seem to experience it just as pointless discomfort.
I love me some adult coed soccer. And it can be very high intensity intermittently if you feel like it.
Where are you getting this? The study was about various intensities of cardio - I didn't see it noted, but I'm guessing the high- and medium-intensity groups were on a treadmill, elliptical, or similar. Pretty small chance of injury for the durations they mention, especially as the subjects were monitored while exercising.
And I'm not really surprised by the study - building lean muscle mass takes resistance training, which wasn't part of the study. The study results appear to be inline with what was common knowledge/experience.
And if you're injuring yourself regularly during weight training or other gym activities, I'd suggest you might hire a good coach/trainer for guidance and programming, because that shouldn't happen either.
myst•1h ago
nayroclade•1h ago
atwrk•1h ago
dgacmu•1h ago
faangguyindia•1h ago
general prescription these days for Hypertrophy is 10 sets per muscle group per week 0-3 RIR.
rokob•1h ago
faangguyindia•45m ago
The title says they are focused on improving body composition which is boosting lean mass, lowering of fat mass which kinda seems achieved best by focusing on Hypertrophy and fat loss?
ehnto•56m ago
dgacmu•26m ago
And on a slightly more technical note, recovering from higher volume becomes harder as you age, so focusing on a smaller number (5ish) of reps at higher weight gives you adaptation without quite as much stress.
But I should be clear, when I said real lifting, I don't mean to exclude any form of well calibrated progressive overload, whether that's strength focused or hypertrophy focused. I do mean to exclude the "go to the gym and lift a 10 lb weight the same number of reps each time" BS
mDyJzDPmBdG•1h ago
ehnto•58m ago
lukan•48m ago
But it is very wrong otherwise, joints for example will suffer if not moved. Blood will only flow into all the areas of the joints if they are moved. And if you don't move, your muscles will be gone and without muscles to hold your joints, loss of stability, great risk of injury, etc.
busymom0•41m ago
lukan•28m ago
arnejenssen•44m ago
ButlerianJihad•52m ago
If people work out, or play sports, without knowing proper form, without using protection or precautions, they'll get injured and then worse off than before. Realistically, manual laborers should be in real good shape, but often their jobs are so low-wage, and they're so interchangeable, that safety precautions are ignored and must be regulated/enforced.
I took up roller skating and was rewarded with a broken leg. I took up gym exercise and was repaid with a hernia. Both required surgery. No regrets! Only wished I could've better understood how to exercise safely!
I once encountered a FB group that was for people to discuss "sports injuries sustained while we were in bed" and I could totally relate, having done weird stuff to my shoulder overnight, rather than pitching a baseball game...