Weekly Workout: Intensity

Posted: December 8, 2010 by NattieLiz in Weekly Workout

It’s about that time! Weekly Workout Wednesday!

Today we are going to focus on adding some intensity to your average indoor work out. Many of us get caught in doing the same routines at the gym. The moves we know, the amount of running that we are comfortable with, and often time working the same muscles groups. This can not only get old fast but it also does not heed the results you probably want. Variety is the spice of life!  but if you don’t have  chance to learn or create a new gym routine, all you have to is AMP UP your old one.

Nike women Gives us some great tips on adding intensity to any work out! Go ahead and try these tips next time and give,give, give it all you GOT!

1. No rest for the wicked.
The shorter you rest in between exercises, the tougher those exercises get. If your usual rest time is a minute and a half in between sprints or push-ups or step-ups, take it down to a minute and you will notice your second and third set feeling a whole lot harder.
2. It’s all about leverage.
For exercises like planks and push-ups, use a raised platform like a bench or stair to increase or decrease the difficulty. For example, if you do a plank or push-up with your hands on a bench and your feet on the ground, it will feel much easier as most of your weight will be on your feet rather than on your arms. If you reverse that so your arms are on the ground and your feet are on the bench it will feel much harder as the bulk of your weight will be on the muscles doing the exercises.
3. Use unstable surfaces.
Want to really up the intensity? Use unstable surfaces like swings, sand, hobby horses or anything else you can find. When you try a plank with your hands on a swing, for instance, you are forced to recruit additional core strength just to hold yourself steady. Or if you can find a swing low enough, try a one-legged hip raise with your leg on the swing. You’ll definitely feel it the next day. Even doing your regular exercises on the beach will take the intensity up a notch. However, take it slow, be smart and always remember to stay safe. Keep the bulk of your weight on the ground until you get the hang of it.
4. Feel the need for speed.
Another way to increase the difficulty of a standard workout is to pick up the pace. Do your normal routine, only 10% faster and you will be surprised how much tougher it gets. Or you could add a 20 second sprint in between each set to get your heart rate up and burn extra calories.
5. One more for the road.
The last technique is simple enough. If whatever you’re doing isn’t enough, do more. So if you’re doing three sets of push-ups with 15 reps per set, try doing 20 push-ups per set or adding a fourth set of 15. Even just adding one extra per exercise will help build your strength and endurance.
Via Nike Women: Training Club

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