Don�t Just go Through the Motions: Ways to Increase Your Workout Intensity

Last time I spoke about workout intensity and why it's necessary in an effective training program. This time I'm looking at how to increase your workout intensity. | More

You know what they say: if you don't use it, you'll lose it. Well, they are right. The key to maintaining a toned, fit body is to challenge it on a frequent basis. Since our bodies get comfortable at a certain level of work, to continue to reap the benefits of an exercise program you must increase the intensity of your workouts. If you are new to exercise, just being consistent with your workouts will do the trick. But, once you've become a regular exerciser, intensity is the key to long-term health and fitness.

Intensity in the Gym

Next time you're at the gym, don't just turn on your iPod and tune out. Pay attention to your workout, focus on your body and the exercises that you are doing and you will feel a difference. When executing an exercise, think about all the muscles employed and feel the move throughout the entire range of motion. Focused concentration alone will help enhance the intensity of the move.


With Cardio Machines

[Note: these can be done on any cardio machine such as a treadmill, bike, elliptical, etc.]

* After you've warmed up, establish an easy pace for 1 minute, then increase intensity (up the speed, tension, or both) a bit for 1 minute, increase again a bit more for 1 minute. Now increase to a "sprint" pace for 20 seconds, then go easy for 10 seconds, sprint 20 seconds, easy for 10 seconds.

* Repeat this 20/10 combo for 6 "sets" or 3 minutes.

* Rest at your starting pace/tension for 1 minute then repeat for 3-minute sets for a total of 21 minutes.

It will take some experimentation for a few sessions to locate optimal intensity increments to begin with as well as the actual intervals. You want to be fatigued but not "exhausted" to point of not being able to complete entire session. You should finish with your final 20 second "sprint" being the strongest.


With Weights

[Note: These can be done with free weights or machines.]

There are two ways to increase intensity without increasing weight - super sets and compound sets. Super sets involve exercising two opposing muscle groups by following one exercise immediately with another. For example:

* Do a set (8-12 reps) of bicep curls, then, without a rest period, do a set of standing tricep pushdowns. Rest. Repeat until those muscle groups are fatigued (i.e., you can't complete a full set with good form).

Compound sets involve exercising the same muscle group by attaching one exercise to another. For example:

* Do a set of chest presses, then without a rest period, do a set of dumbbell chest fly's. Rest. Repeat until those muscle groups are fatigued.

Change Tempo and Positioning

Slowing down the negative portion of exercise will promote more muscle development. This phase is usually the downward portion of an exercise, when you are lowering the weight. You can also alternate the tempo to really hit the muscles good. For example:

* Execute a chest press by raising arms fast on the way up then lowering them super slow. Repeat for 8-12 reps, rest. Then for the next set reverse the movement so you are now raising your arms super slow and bring them back down fast.

* Go from flat, to incline, or decline. A change in position forces you to exercise different parts of your muscles, helping you to increase the intensity.

Intensity at Home

You don't have to isolate your exercise intensity amplification to the gym. There are opportunities to increase your intensity throughout the day.

Sneak In Surges

The next time you're walking from your parking place to the store, don't just meander -- sprint. You may look strange, but think how much your heart will appreciate the little jolt. Not only will this little act help to strengthen your heart, you'll also condition your body to feel comfortable at a faster pace so you'll be able to move more briskly every time you walk. And the added calorie burn is just a nice bonus.

Power Clean

Put on your favorite CDs, grab the cleaning supplies, and don't break 'til the last dust speck is spoken for. Alternate between upstairs and downstairs chores (instead of one floor at a time) to take advantage of the stairs, your home's best calorie burner.

Step to It

Whenever you see a set of stairs, take them. If there's time, go back down and take them again. If flexibility and balance aren't an issue, take two steps at a time. It's an easy way to get a burst of exercise intensity every day.

Find Fast Friends

Plan a few walks a week with someone who's just a hair fitter and faster than you. (That means you'll walk briskly enough to have a simple conversation, but not much more.) You'll push beyond your comfort zone and get fitter, faster yourself. Bonus: Exercising with a friend makes time fly, and you're more likely to stick to your routine if you make a date to do it with someone else.

Work with a Trainer

There's no denying that a personal trainer will help you increase the intensity of your workouts. A trainer will push you when you don't feel like pushing yourself. A trainer will see what you are capable of even if you don't. And a good personal trainer will ensure you never just go through the motions in your workouts.

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