7 Ways To Increase The Intensity Of Your Workout (Part One)
The key to maximizing your performance at the gym is to keep the intensity of your workout at high levels. Many people believe that when they prolong their training in time, they simultaneously increase the intensity, but this is not the case. The intensity stays the same. In fact, increasing the intensity could increase calorie burning, strength and endurance, and burn more fat more efficiently and in less time.
But what exactly is intensity in training?
Intensity is a sensation factor. It’s the way you workout in order to get the most out of it. For example, if two people perform the same workout routines, they will definitely have different results. It’s the way you exercise and not the exercises you do in your routine. It is the intensity that determines who is the most successful in terms of the end results.
You can increase the intensity of your workout by:
• Increasing the number of repetitions
• Reducing the rest periods between each set
• Increasing the amount of weight used
• Increasing the total number of sets
Different approaches can be used to adhere to these principles. Understanding these will help you achieve your goals faster and will also help you overcome periods of stagnation called plateaus. One thing you do not want to do is stick to the same exercises, following the same order, with the same weight and the same repetitions, every day.
Here are some intensity techniques to incorporate into your program. I do not recommend doing more than two intensity techniques per workout, as the phenomenon of over-training can lead to injuries, especially for beginners.
1. The method of extra weight.
This method is used at the end of an exercise, when after you have done some repetitions you are not able to lift the weight alone anymore. At this point, a friend or coach will give you a little extra push, doing 2-3 more reps that you could not do on your own, which will add to your workout.
2. The method of negative repetitions.
This technique focuses on the negative part of the muscle contraction or otherwise eccentric. To complete this technique, you will choose a heavier weight, the assistant will help you lift the weight and you will adjust to perform the negative movement as slowly as possible.
The method of stealing.
It is used after a series of repetitions performing these strictly until the point where muscle fatigue begins. At the end of a set, when you cannot perform any more repetitions and, strictly without breaking the movement, use a little bang on your body or give a push to help lift the weight beyond the point of attachment. Using this technique, you use the peripheral muscles groups to help you move, complete extra reps, and eventually complete the set. It is essential that while you perform this technique you focus on the main muscle group, to make the most out of the movement and therefore perform the necessary work.
Mitsaris Kostas
Certified Personal Trainer
Sport&Fitness Nutrionist
