Rethinking Fitness: Why Less Intensity Might Mean Better Results

In an industry obsessed with high-intensity workouts and "entertaining" programming, Brad Kearns offers a refreshing perspective: maybe we need to make fitness more boring. This former professional triathlete and co-author of "Born to Walk" suggests that our current approach to fitness might be doing more harm than good.

The Intensity Addiction

Many fitness enthusiasts have become "addicted" to high-intensity workouts, chasing the endorphin high that comes with pushing to extremes. While this might feel good in the moment, it can lead to:

• Chronic overtraining

• Elevated stress hormones

• Increased injury risk

• Burnout and exhaustion

Learning from the Elite

Contrary to popular belief, elite athletes don't train at high intensity most of the time. For example:

• Eliud Kipchoge does 82-84% of his training in Zone 1

• Elite masters athletes like Sue McDonald describe their training as "boring"

• Top performers prioritize recovery and technique over intensity

The Power Problem

One of the most critical aspects of fitness as we age is power production. This includes:

• Explosive movements

• Sprint-type activities

• Heavy resistance training

• Balance and coordination work

The ability to generate power becomes crucial for preventing falls - the number one cause of death in Americans over 65.

Rethinking Programming

For fitness professionals, this creates a dilemma: How do you balance what clients want (entertainment, intensity) with what they need (sustainability, progression)? Here's what works:

1. Focus on Fundamentals

• Clean nutrition

• Daily movement

• Occasional intense efforts

• Proper recovery

2. Incorporate Power Training

• Sprint work (appropriately scaled)

• Explosive movements

• Heavy resistance training

• Balance/coordination work

3. Emphasize Daily Movement

• Micro-workouts throughout the day

• Walking

• Zone 1 training

• Movement variety

The Simple Template

For the average person looking to improve fitness and longevity, Brad suggests:

1. Clean up nutrition first

• Remove processed foods

• Focus on nutrient density

• Manage stress eating

2. Increase daily movement

• Walk more

• Take movement breaks

• Avoid prolonged sitting

• Add micro-workouts

3. Add strategic intensity

• Once or twice weekly

• Sprint-type activities

• Power movements

• Extensive recovery

Why This Matters

The fitness industry often overcomplicates things to justify its existence. However, the most effective approaches are often the simplest:

• Walking

• Basic strength training

• Strategic intensity

• Consistent movement

Moving Forward

For fitness professionals, this might mean:

1. Educating clients about the value of "boring"

2. Creating sustainable programs

3. Focusing on long-term results

4. Building better recovery practices

For fitness enthusiasts, it means:

1. Questioning the "more is better" mindset

2. Valuing consistency over intensity

3. Focusing on power production

4. Embracing daily movement

The Bottom Line

As Brad puts it, "We have to acknowledge that any type of aerobic conditioning will support your oxygen consumption at maximum heart rate. So a walk is a VO2 max workout."

The future of fitness might not be as exciting as we've been led to believe. But it will be more sustainable, more effective, and ultimately more rewarding.

Want to learn more about sustainable fitness? Check out Brad's new book "Born to Walk" or visit bradkearns.com