High Impact vs. Low Impact Exercise

As fitness awareness grows in Sri Lanka and globally, many individuals are setting up home gyms to maintain their health. With the rising dumbbell prices in Sri Lanka and various equipment options available, understanding the difference between high-impact and low-impact exercise is crucial for making informed fitness decisions.

Understanding Impact Levels in Exercise
High-impact and low-impact exercises differ primarily in the amount of force exerted on your joints and body during movement. This distinction plays a vital role in choosing the right workout routine for your fitness level, goals, and physical condition. The impact level is measured by the force generated during exercise, typically expressed as a multiple of your body weight.

High-Impact Exercise: Benefits and Considerations
High-impact exercises involve movements where both feet leave the ground simultaneously, creating significant force upon landing. These movements typically generate forces equivalent to 2-5 times your body weight. Running, jumping, and plyometric exercises exemplify high-impact activities that significantly strengthen bones and improve cardiovascular endurance.

The intensity of high-impact training triggers the body to build stronger bones through a process called bone remodelling. This adaptation is crucial for preventing osteoporosis and maintaining skeletal health as we age. Additionally, these exercises engage multiple muscle groups simultaneously, leading to improved coordination and substantial caloric expenditure.

However, while setting up a weight lifting bench in Sri Lanka or elsewhere, it is essential to recognise that high-impact training is not suitable for everyone. Individuals with joint problems, recent injuries, obesity, or pregnancy should approach these exercises with caution or avoid them altogether. The higher force absorption required during these movements can exacerbate existing conditions or create new problems if performed incorrectly.