High Density Exercise

Exercise is an important part of being healthy. When you exercise you get many benefits such as reduced blood pressure, a stronger heart, faster metabolim, stronger bones and muscles, etc. There are a variety of exercises that can be done to strengthen the body, and some are more beneficial for certain things than others. For example, if you are looking to bulk up, taking long runs is not the way to do that, resistance or strength training is. One popular form of exercise for many athletes is high density exercise. This form of exercise is beneficial to athletes in several sports, from tennis to football. It does not matter if the sport is a non-contact, or full contact type of sport, high density training can be beneficial and help athletes to perform at higher levels for longer periods of time. (though it is not to be confused with endurance training).

What is high density exercise?
High-density exercise involves either high intensity for short periods or moderate intensity for longer periods. But either way, if you could measure the output of energy required it would be "high density".

What are some examples of high desnsity exercise?
There are two types of high density exercise: high intensity and moderate intensity

Basically when it comes to high density exercise, the exercise itself is not as important as the exercise regime. By definition, a very high intensity exercise for a short interval of time is classified as high density exercise. So for example, that could be a sprint or a low-repetition, very-high-weight weightlifting exercise. Basically, it is something very difficult for a short amount of time.

The second type-moderate intensity, is similar. Moderate intensity exercise is defined as a moderate-intensity exercise for a moderately long interval (e.g. moderate-weight weightlifting exercise repeated to failure or nearly to failure).

This type of exercise is also high density.

What about low intensity for a long time?
It seems like the pattern is to either have a high weight amount and short period, or a lower weight amount and longer period, so many ask if that means you can classify a low weight long interval of lifting as high density exercise, and the answer is no! A low-intensity exercise for a very long interval is simply an endurance exercise, and should not be confused with high density exercise.

What is a common high density exercise?
The classic high-density workout is the 8x8 routine. What is the 8x8 routine? It is where the participant uses a weight approximately half of his or her one-rep maximum, doing 8 sets of 8 repetitions each, with rest intervals of 15 to 30 seconds between sets.

What are the benefits of high density workouts?
High density workout routines, such as the one mentioned above, targets the slow-twitch and fast-twitch A muscle fibers.

Why would you want to target these muscle fibers?
Your twitch fibers determine your muscles reaction time. It has been shown that shorter twitch fibers make you faster. Basically your slow twitch and fast twitch fibers help to determine how fast you can move. By targeting these you are working to increase your speed, whether that is the speed at which you run (useful for football, basketball, baseball, track, cross country, and countless other sports), or the speed at which your arms move, etc. meaning if you can increase your speed you will be able to perform better, regardless of the activity. So, many athletes do high density training for this reason.