What is intensive workout?
Intense training happens when during the session your heart rate is at the 80-90% of your maximum. You are breathing deeply and rapidly. You feel like you are on a limit of throwing up. You are sweating. And when everything is over it takes couple of hours to recover. Yes, that’s how your workouts suppose to feel. If you are not there, you either are training too easy, or you have a different objective for your workout.
How to create intensity in your workout routine?
There are several methods to put together an intense workout. In this post I will list just a few of them:
1. Training the Biggest Muscles in the Body
To generate high intensity training you need to be working big muscles in the body. They will need more blood and oxygen to perform an exercise that way increasing heart rate and breathing. Chest, back & legs being the big muscles will require more energy and will burn more calories, and help you lose more body fat.
2. Super-sets and Circuit Style Training
The methods of training where with no rest periods we are alternating between two or more main muscle groups. The reason is the same to get your blood running faster from one spot to another increase the requirements for oxygen, create more effective calorie burning effect.
3. Increasing number of repetitions, weights, or speed of exercise
All those elements play a role in an overall intensity game. Instead of doing 20 squats perform 50, will your legs burn more. Instead of doing swings with 10 pounds medicine ball try doing exercise with 16 pounds, do you put more efforts in to exercise? Did you heart rate jumped up? Increasing speed is not always the best option, if you are not sure you have a good exercise technique. First of all focus on your form and only then aim to decrease the time you need to accomplish certain number of repetitions or a certain sequence of exercises. There are many ways of doing it, and usually mixing it all up works best,
Finally, I just want to make my point and ask you if you have watched any episode of The Biggest Loser? Did it look that their weight loss journey was a walk in a park? If you leave a gym feeling you could have done more… Well, once again ask yourself what are your goals. Here’s a little bit more on the intensity: How 10-minute high-intensity workouts can work for you.