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Join today<\/a><\/p>\n \n Already a member? We exercise because we want to change something. If we enjoy it, we want to change our mood for the better. If we do it for health<\/a> reasons, we want to improve how we feel and function<\/a> \u2013 namely, gaining stronger tissues, more efficient vital organs, lowering our risk of most chronic diseases<\/a> and losing fat. <\/p>\n But why is exercise<\/a> so effective at delivering these benefits? \u201cWe are talking about a basic athletic training principle,\u201d explains leading physical activity researcher and neuroscientist Professor Emmanuel Stamatakis. \u201cThe adaptations represent the body\u2019s preparations for the next time the same physical challenge is present.\u201d<\/p>\n The word challenge is key here. For most of the benefits of exercise, we have to consistently challenge the body in some way. This persuades our nervous system that adapting is a valuable use of resources. This is also why certain activities deliver specific benefits<\/a>: regular runners<\/a> have more efficient hearts and lungs, and strength-training<\/a> aficionados have larger muscles. <\/p>\n The most efficient way to improve fitness<\/p>\n Vigorous-intensity activity \u2013 any activity that leaves you out of breath to the point you can\u2019t speak in full sentences \u2013 is the physiological language the body best understands, Professor Stamatakis says. In other words, it sends the strongest signal to upgrade our cardiorespiratory system and trigger a cascade of consequent health benefits.<\/p>\n In their 2025 research<\/a>, Professor Stamatakis and colleagues found that, for every one minute of vigorous-intensity activity you do, you would need to do six minutes of a moderate-intensity activity (where your breathing is elevated but you can still hold a conversation) to have the same impact on heart health<\/a>.<\/p>\n \u201cFor diabetes<\/a>, it [vigorous-intensity activity] is nine times more effective, and for all-cause mortality and cancer<\/a>, it\u2019s a little bit lower,\u201d he adds.<\/p>\n But vigorous-intensity activity looks different for different people. An elite athlete might need to sprint to achieve it, while someone who has not exercised in some time may get the same effect from walking up a large hill at a brisk pace. The training sessions look drastically different, but the overall message to the body is similar: it\u2019s time to get fitter. <\/p>\n One problem I\u2019ve encountered as a coach is that it can be quite hard to motivate yourself to reach this vigorous intensity while exercising. When things become hard, it\u2019s second nature<\/a> for many to slow things down. That\u2019s why I like using the workout<\/a> format below, which introduces a dose of healthy competition to a standard circuit session. <\/p>\n The workout <\/p>\n Perform the sequence below as fast as possible with good technique and record how long it takes you. Once you have completed it, rest for three minutes, then repeat it in reverse order (run, then burpee, then lunge). Try to beat your time from round one. <\/p>\n Walking lunge x30 Burpee x20 Run x100m <\/p>\n By pitting you against your past self, I\u2019ve found this format persuades people to push a little harder than they might otherwise, while still delivering an appropriate challenge relative to their fitness<\/a> level. <\/p>\n Over time, as you become fitter, you might want to tweak it to make it more challenging. I would recommend adding a dumbbell or two to the lunges, upping the run to 200m, or completing anywhere from three to five total rounds. <\/p>\n Alternatively, some people might need a more accessible starting point: as mentioned above, exercise intensity is relative. If someone was new to exercise, they might instead perform 15 sit-to-stands<\/a>, 10 wall press-ups<\/a> and then walk briskly for 100m or march on the spot with high knees<\/a> 30 times. <\/p>\n Though the exercises are easier and the target number of repetitions are lower, this version of the workout will still activate the same muscles in similar ways, raising your heart rate and leading to health benefits over time. However, this style of exercise is still not suitable for everyone. <\/p>\n
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Intense exercise can deliver heart health benefits faster than other forms of activity, but it isn\u2019t suitable for everyone (Getty\/iStock)<\/p>\n