High Impact, High Reward
High-impact exercise has gotten a bad rep over the last few years but I'm here to dispel the myths & share how it can be a dynamic approach that offers significant benefits, especially for women. While some may shy away from these rigorous activities due to misconceptions, it’s essential to note that engaging in high-impact workouts can profoundly enhance women’s health, fitness levels, and overall well-being. This guide aims to unpack these advantages and help women embrace the empowering world of high-impact exercise.
When 2020 hit & my teaching in-studio fitness classes came to an abrupt halt (we all remember), I returned to my home workouts which were how I began my fitness journey & made me feel as good mentally as it did physically. So Namastay Sweaty Club was born, which incorporates high-impact moves that gives serious endorphin rush in addition to checking the boxes of being doable in a small space, fun, minimimal equipment, and not super time-consuming. The best part: I got to continue working out in (what is my opinion and a LOT of research & evidence to support) the BEST & most effective way, and no longer alone but with hundreds of women joining me inside Namastay Sweaty Club!
While there are old beliefs systems that made women feel like they had to "workout more, eat less" leading to a lot of over-exercising & under-fueling which can have negative impacts on our metabolism & hormonal health, often being counterproductive to getting results. However, the nuance to this is that to make change we do need to be challenged! Why I LOVE 30 minute workouts is because they are efficient & effective & according to women's hormone expert, Alisa Vitti, 30 minutes is not enough to "disrupt our hormones". They are even supportive during the difference phases of our infradian cycle, often providing the energy required during times of fatigue however, choosing a low impact (more resistance training focused) version of Namastay Sweaty Club's weekly fitness program is also available.
Understanding High Impact Exercise
High-impact exercises include powerful movements: think running, jumping, plyometrics, and energetic dance styles (lol). Although they appear intense, these exercises can bring invaluable benefits to women, going well beyond calorie burning. And contrary to some rhetoric, there is no scientific study that suggests high impact exercise is harmful to joints. The potential for injury stems more from doing exercises incorrectly which is why form is focused on so heavily inside Namastay Sweaty Club. High impact is so functional and can actually be protective against day to day injuries like walking up & down stairs, for instance.
Boosting Bone Density
High-impact exercise can be a game-changer for bone health. Osteoporosis affects approximately 1 in 3 women over the age of 50, making high-impact workouts critical. Activities like plyometrics stress the bones, which can boost the production of bone-forming cells known as osteoblasts. This ups our bone density & reduces fracture risk - specifically in our hips which is the most common injury for women. Our bones get stronger as we move in this way. High impact exercise also aids in joint stability. Again, supporting your joints by building muscle in your your glutes, quads, hamstrings is so important which is why having a structured program that also includes resistance & strength training is key like, Namastay Sweaty Club.
Enhancing Cardiovascular Health
Cardiovascular benefits are another highlight of high-impact exercise. By elevating heart rates to the target zone of 70-85%, these workouts improve blood circulation and oxygen distribution throughout the body. Research indicates that women who participate in high-impact activities can lower their risk of heart disease by 30-40%. This reduction is particularly important as heart disease is the leading cause of death for women globally.
Mental Health Benefits
The mental health perks of high-impact exercise are as impressive as the physical ones. Regular involvement in high-impact activities releases endorphins, often called “feel-good” hormones. A 2019 meta-analysis found that individuals engaging in regular high-impact exercise reported a 25% decrease in symptoms of anxiety and depression. This type of exercise can be a powerful outlet for stress relief, helping women build self-confidence and resilience.
Increasing Muscle Strength
High-impact workouts uniquely engage multiple muscle groups, leading to improved strength and muscle tone. Activities such as burpees & jump lunges are great examples. Incorporating these into routines can help women develop lean muscle mass, which not only enhances metabolism but also aids in weight maintenance. For instance, a study showed that women who performed high-impact workouts saw 12-15% improvements in muscle strength over six months. Plyometrics encourages hypertrophy (muscle growth) regardless of age & sex.
Improving Coordination and Balance
High-impact exercise also plays a crucial role in enhancing coordination and balance. Many of these workouts require precise movements and quick adjustments, boosting proprioception—the body’s ability to judge its position in space. This benefit is especially important as women age, as improved balance can reduce the risk of falls by 40-50%. I love the term "aging powerfully" coined by JJ Virgin who trains high impact with plyometrics well into her 60's.
Aiding Weight Management
Managing weight effectively is another advantage of high-impact exercise. These intense workouts can increase metabolic rate, helping women burn more calories, even at rest. Studies have found that those who integrate high-impact workouts into their routines can achieve weight loss of 1-2 pounds per week without drastic dietary changes. Consistency is key, with many finding that weekly participation leads to noticeable changes in body composition.
Developing Resilience and Discipline
High-impact exercise challenges both the body and mind, fostering resilience and discipline. As women push their limits—they develop a stronger mindset. This newfound determination not only translates to fitness progress but also to personal growth.
Building Community and Support
High-impact exercises can also create stronger community ties (the communal groan is often shared inside Namastay Sweaty Club, lol). Women often report feeling more motivated when working out alongside others in a supportive atmosphere, sharing an experience that boosts accountability and social connections, essential for maintaining long-term fitness goals.
Embracing a Healthier Lifestyle
High-impact exercise opens a door to numerous advantages for women—from boosting bone density and improving cardiovascular health to building a supportive community. While it's essential to consider individual fitness levels and any limitations, integrating high-impact workouts into your routine can lead to a healthier, more empowered life at all stages (even beginners).
Understanding that "what we avoid, is often what we need most" is key because high-impact exercise is tough! But understanding it's value will not only enhance your physical health but can also boost your mental well-being. If you're ready to discover the empowering benefits that high-impact workouts can bring, I hope you'll join us for a FREE 7 DAY TRIAL of Namastay Sweaty Club! You can sweat with us!
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