We like to think we know what’s good for us. But, are some of our most popular workouts, actually bad?

There’s a popular trend in fitness circles these days: the idea that harder, is better; that severity equals success. CrossFit and HIIT gyms develop entire businesses around the belief of no pain, no gain – even when you’re tired or when your muscles are sore. Fatique is just a sign that it’s working, right? Maybe not. In fact, hard core workouts could be doing us more harm than good – often leading to overtraining, injury and illness.

There’s no doubt high-intensity workouts are great for short term fitness. An increased heart rate and good ‘ol sweat can help burn fat, boost fitness and clear the brain. But, like most things, going too hard, for too long can have the opposite effect.

An hour cycle class with have the average person burning roughly 600 calories – to burn the same amount jogging, you’d have to run over 10km. While adrenelin and competitivness can motivate anyone to complete a spin class, without suitable training and fitness level, not many could run 10km in one go. Our bodies are capable of incredible things – but they need to be taught to do so safely, so we can see results and reach our goals. If our bodies aren’t ready, an hour of intense exercise will simply leave us dehyrated and exhausted.

The idea that vigorous exercise is the only answer to health and fitness can be harmful – to both our physical and mental wellbeing. Extreme workouts are tough for a reason, and when we ultimately can’t maintain a regular high-intensity regime, we tend to slip into the all-tempting mindset that we’ve somehow ‘failed at fitness’, and give up on exercise all together. We might take a few weeks off, feel negatively about ourselves, and then repeat the cycle all over again.

High intensity workouts also make it near impossible to train core strength and activate the right muscles. We’re often so focused on making it through the next set that we forget proper form – performing exercises incorrectly and without good core stability, leading to eventual injury.

By comparison, regular low to moderate exercise is easier to maintain and proves better for health. Exercises like swimming, studio Pilates or walking focus on the long-term improvement of fitness and strength, engage the right muslces, and even reduce the risk of injury, diabetes and obesity.

When it comes to fitness levels and goals, everybody is different – the best thing you can do is listen to your body, take it easy, and do what works for you.