Impact VS. Intensity: 4 Ways to Boost Intensity Without Increasing Impact

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by Adam Toffan, M.Sc, NSCA-CSCS, CSEP-CPT Assistant Fitness Training and Assessment Coordinator, Recreation Services at the University of Manitoba

Impact and intensity are often used interchangeably in the fitness industry. While the two terms sound similar, they are quite different. Impact refers to the strain on the body, and intensity refers to overall difficulty. There is also a perceived cause and effect relationship between the two. Many people feel they need to increase the impact to increase the intensity of a workout, but this is not the case!

Examples of high impact moves include various jumping movements or running. Adding some of these will boost intensity but will also increase the toll it takes on the body. While high impact exercises can have a negative effect, they do play a valuable role in fitness. They help improve coordination, teach people how to decelerate safely and effectively, and train sport-specific skills. As useful as they are, people need to monitor impact to reduce the chance of injury and allow for adequate recovery.

Many people need to find other ways to boost intensity due to joint aches etc. Here are a few ways to increase intensity without increasing impact:

  1. Range of motion: Wider, longer, deeper or higher movements increase the distance travelled, which helps increase difficulty.
  2. Speed: More repetitions in a given time! Either by moving faster or reducing rest intervals.
  3. Modalities: Is running too hard on your knees? Try a bike or elliptical! Modalities that are not weight-bearing allow you to get the heart rate up without the impact on the joints.
  4. Weight: Adding/increasing weight to a drill with weight vests, medicine balls etc. However, adding weight to jumps will also increase impact, so be aware of where you are applying weight when looking for intensity but not impact.

If impact training is not an option due to injury, fitness level or preference, you should still aim to work at the appropriate intensity during workouts through other means. Impact is necessary for some training goals; however, if you are looking to work hard and burn calories, proper variations of any exercise can make them high intensity but also low impact! If you have any questions about how to tweak an exercise, ask a certified trainer like one of the Active Living Centre's fitness attendants.

References:
The Differences Between Impact and Intensity – Which one should you do?
Ace Fitness Impact vs Intensity

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