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You’ve probably heard of high intensity interval training (a.k.a. HIIT), but have you heard of high impact training? Though they sound similar, these two types of exercise are a little different. Like HIIT, high-impact workouts can support muscle and bone health. Even better, it doesn’t take a lot to incorporate high-impact moves into your existing workout repertoire.
In fact, you may already be doing some of them. We asked trainer Tina Tang, C.P.T., owner of Iron Strong Fitness, and Heather Fields, M.D., an internist at Mayo Clinic, exactly what this type of training involves, the benefits it can have for your body and mind, and how to do it safely. And, we got some first-hand feedback from Sandy Chen, 59, one of Tang’s clients, about her experience with adding high-impact moves into her routine. Here’s everything you need to know.
Meet the experts: Tina Tang, C.P.T., is the owner of Iron Strong Fitness. Heather Fields, M.D., is an internist at Mayo Clinic.
What’s the difference between high intensity and high impact?
Though these two types of workouts share some similarities, they train different aspects of fitness. High-intensity training is about physiological intensity—your cardiovascular system is working hard. “It usually pushes you to work at 70 to 100% of your maximum heart rate,” says Tang. “Think sprint intervals on a bike or rowing sprints—you’re breathing hard and can’t carry on a conversation.” It’s also usually done in short bursts or intervals interspersed with periods of relative rest or lower intensity exercise.
High impact, on the other hand, is about mechanical loading—the force that travels through your bones, joints, and connective tissue when your body hits the ground. That might mean jump squats, bounding, or running. It’s about the physical impact your body experiences, not how out of breath you are, says Tang, though both types can leave you breathless, says Dr. Fields.
“High-intensity [training] stresses the cardiovascular and pulmonary systems (heart, blood vessels, lungs) while high-impact training is intentionally stressing the muscles and bones,” says Dr. Fields. Though high-impact exercises can be included in high-intensity workouts, they’re not the same thing. “You can have a high-intensity workout with no impact (like swimming), or a high-impact exercise that’s done at a low intensity (like gentle hops or low reps of jump rope),” says Tang.
What are the benefits of high-impact exercise?
Both high impact and high intensity can be good for you, but high impact is especially great for strengthening muscle and bone. “Think of it as prevention of sarcopenia (muscle loss) and osteopenia/osteoporosis (bone loss),” says Dr. Fields. High-impact exercise stimulates bone remodeling and improves bone mineral density—especially important as we age and bone loss accelerates (particularly after menopause), says Tang.
Chen has a long history of exercise that includes running, HIIT workouts, and barre and SoulCycle classes. But after two rounds of Tang’s eight-week plyometric program, she’s feeling stronger and more capable, and has seen improvement in her performance in other workouts. “I can push a little bit harder, and my form is better,” says Chen.
Science supports that feeling: The mechanical loading from landing signals your bones to strengthen themselves. “Our bodies are built to rise to the challenges we present to them,” says Tang. It’s called osteogenesis, and it’s especially beneficial in the hips, spine, and legs—areas prone to osteoporotic fractures. A program that includes both strength training and high impact exercises is a winning combination for bone health.
It’s also a mental challenge: “My daily motions are mostly forward,” Chen says (for example, walking), but this program had her doing things like jumping backwards or sideways over an object, which challenges her body and mind. “It is initially awkward and feels off balance,” she says. “I call these movements brain food. I can almost feel a part of my brain igniting and growing.”
Is high impact exercise safe for women over 50?
The short answer is probably yes, with a few caveats. If you have osteoporosis or a history of a fragility fracture, you’re at higher risk of injury, says Dr. Fields, and you should consult with your doctor before starting any new exercise routine. Similarly, if you have cardiovascular disease or any other preexisting medical conditions, see a medical professional first. And if you experience chest pain during exercise, get medical help right away.
Once you have clearance from a doctor if needed, Tang recommends starting with some strength training (if you’re not already doing it) before layering in impact exercises. “Strength is the foundation that prepares your joints and tissues for landing forces,” says Tang.
Then, to keep things safe, ease into high-impact exercises. Even for someone with a history of exercise like Chen, moving in new ways puts new stress on the body and it takes time to build. In one of her classes with Tang, Chen was “gassed” after 20 seconds of jumping rope. “It’s hard!” she says, but has gradually built up to a minute.
Recovery is also key—both between high-impact sessions (don’t do them on back-to-back days and prioritize active recovery and full rest days) and in general. Your body needs time to adapt to the new demands this type of training is putting on your bones, muscles, and connective tissue before you add more.
How can I safely integrate high impact exercise into my routine?
Once again, your exercise background matters. If you don’t have a foundation of strength or haven’t had a regular exercise routine, that’s ok, but Tang recommends beginning with a solid strength training routine before introducing impact. “Strength first, especially with adults in midlife and beyond,” she says.
Dr. Fields agrees: “It’s safest to start with lower-impact exercises and gradually increase the frequency, duration, and intensity.” For example, if her patient is starting out from sedentary, she would advise they walk before they run. If they’re already walking regularly, then they can try hiking or stair climbing or even rucking (walking with a weighted vest) for short periods. A gradual increase in the length of their workouts would be next as they build up to higher-impact exercises. “Use common sense and listen to your body,” she says.
It can help to work with a trainer for a few sessions or to join a group fitness class with an experienced instructor to be sure you’re nailing high-impact form first.
Then, start small. A couple short high-impact sessions per week—just two to three minutes at first—is enough to begin building tolerance. “Think of it like a sprinkle, not a flood,” says Tang. She does high-impact moves (for less than 10 minutes) at the beginning of some of her strength workouts, after warming up, including some of the following:
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Jump rope
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Lateral hops
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Jump squats
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Box jumps
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Running and sprinting
Where does low-impact exercise fit into all of this?
Though high-impact has a lot of benefits, low-impact movements should actually make up the bulk of your weekly exercise volume. They keep your body active without the stress of repeated impact. Sprinkle in short bouts of high-impact or high-intensity work strategically, Tang reiterates.
The bottom line
High-impact exercise can help maintain strength and bone health, but it’s a holistic fitness routine that maximizes overall health. Dr. Fields recommends aiming for an average of at least 150 minutes of moderate-intensity aerobic exercise and two to four sessions of resistance training per week. Once you have that as a base, you can begin adding a few minutes of high-impact exercise, after talking to your doctor if necessary.
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