Whichexercise pacing is more beneficial for your health: brief and intense sessions or longer and slower activities?
Trends in fitness, much like those in fashion, fluctuate over time, often influenced by social media and cultural factors. Recently, high-intensity exercise has garWhichnered significant attention, with numerous studies exploring the health benefits of short bursts of activity lasting from one to three minutes. Such activities may include jumping jacks, lunges, running in place, jumping rope, air boxing, stair running, or any other high-intensity movement.
Conversely, extensive research continues to highlight the health advantages of moderate-intensity, continuous exercise. Common activities in this category include brisk walking, cycling, jogging, and using elliptical machines or treadmills.
Given the varying popularity of these exercise modalities, a pertinent question arises: which approach is superior for our health? While certain exercise patterns may appear to be more advantageous, it is essential to approach this topic with caution, as noted by Dr. Meagan Wasfy, a sports cardiologist at Harvard-affiliated Massachusetts General Hospital.
“There are always trends, and each one claims to be the latest and best way to move your body,” Dr. Wasfy observes.
Analyzing the Evidence
What health benefits does each exercise approach provide? A review of recent studies and official health guidelines offers insight.
Evidence supporting brief, high-intensity exercise includes:
- A 2022 analysis published in Nature Medicine, which examined data from over 25,200 individuals who did not engage in regular exercise (average age 62, 56% women). This study found that those who consistently performed brief bursts of vigorous activity—defined as three bouts lasting one to two minutes—had significantly lower odds of mortality and cardiovascular disease over the subsequent seven years compared to those who did not engage in such activity.
- A 2023 analysis in JAMA Oncology involving more than 22,000 non-exercisers (average age 62, 55% women) indicated that even short, intermittent periods of intense movement—lasting one minute at a time, three to four times a day—were associated with an 18% reduction in cancer risk over the following 6.7 years, particularly for breast, uterine, and colon cancers.
Evidence supporting longer, moderate-intensity exercise includes:
- According to the Centers for Disease Control and Prevention (CDC), adults who engage in any amount of moderate-to-vigorous exercise experience health benefits, including reduced risks of cardiovascular disease, diabetes, and certain cancers.
- A 2022 analysis published in JAMA Internal Medicine, which involved 78,000 participants (average age 61, 55% women), found that their risk of heart disease, cancer, and premature death decreased by 10% over the following seven years for every 2,000 steps taken daily, with the greatest benefits observed at 10,000 steps.
A common theme emerges from these findings: regardless of intensity, any form of movement is beneficial for health.
“No one emerges as superior concerning long-term outcomes,” Dr. Wasfy states. “What is most important is to engage in physical activity and to increase the frequency of such activity. The cumulative effect of movement over the course of a year or throughout one’s life is what truly matters.”
Considerations Regarding Exercise
One notable advantage of high-intensity exercise, including high-intensity interval training (HIIT), is that it allows individuals to meet recommended exercise guidelines in a shorter time frame. Health organizations recommend that adults engage in at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise (or a combination of both) each week. HIIT workouts involve alternating between vigorous, short sprints and brief periods of rest or lower-intensity movement.
“It is a time-efficient method to achieve the recommended exercise dosage in less time,” Dr. Wasfy explains.
However, high-intensity exercise does present certain drawbacks, including an increased risk of injuries and inflammation of joints and muscles. Additionally, for individuals with heart disease or associated risk factors, sudden bursts of exercise may trigger new cardiac symptoms.
“If one were to prescribe exercise without knowledge of an individual’s health history, the recommendation would typically favor moderate-intensity, continuous exercise,” Dr. Wasfy advises.
Individuals wishing to increase their exercise intensity but who have existing heart conditions—or experience symptoms such as chest pain during vigorous activity—should consult their physician beforehand. Older adults who have noticed a decline in their exercise capacity should also seek medical advice.
Ultimately, Dr. Wasfy emphasizes the importance of selecting an exercise style that one enjoys and can maintain consistently, rather than succumbing to fitness trends. “If you are healthy,” she concludes, “the choice is ultimately yours.”
