How To Increase Your Workout Intensity

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How to Make Any Exercise More Intense

 How to Make Any Exercise More Intense

Regular physical activity is beneficial to your health. Exercise has numerous wonderful benefits, including weight maintenance, a lower risk of cardiovascular disease, a lower risk of high blood pressure, a lower risk of diabetes, and improved mood balance. Despite the fact that only 150 minutes of moderate-intensity physical activity is required per week, many studies show that increasing the time and intensity produces even greater benefits.

Intensification of Specific Exercises

Increase the duration of your walks.

Walking is a great low-impact exercise that can be done on a regular basis. It provides many of the same advantages as jogging or running, but without the strain on your knees and hips. Walking for pleasure is great, but you can increase the intensity of your walks by:

While walking, carry a 10–15 pound backpack. The additional weight forces your body to work harder, increasing the intensity of your walk. [4] Avoid ankle or wrist weights because they can cause injury — remember that by weighting the end of a long lever (your wrist or ankle), you are putting a significant load on the pivot (the shoulder, elbow, hip or knee joints). If you want to use them, wear them for the first five minutes of your walk and then store them in a backpack.

During your walk, increase the incline on your treadmill. Alternatively, if you go for a walk outside, choose a route with a lot of hills. [5] Walking on a flat surface will work your legs much harder than walking on a hill.

If you live near a beach, you can walk on the sand. It's difficult to push off in the sand, which makes your feet and legs work much harder while walking. Racewalking. This is a fast-paced walking style (about 6 to 8 mph or 9.6 to 12.9 km/h). You're working out at a jogging or running pace.

Perform high-intensity runs.

Intensifying your regular runs or jogs can help you improve your overall speed and endurance. To increase the intensity of your runs, try the following:

Run up hills or stairwells. Find a new, hilly route or increase the incline on the treadmill; however, running stairs is an even better way to increase intensity. Look for a stadium with bleachers or a park with a stairwell.

Sprint intervals and moderate-paced runs should be included. Altering your pace raises your heart rate significantly and can help you gain speed in the long run.

Increase the length of your run by 1/4 mile each week. The longer you go, the better your cardiovascular system will be trained.

If you only run three times a week, try adding another day or two to your schedule. This will help to condition your body further.

Increase the difficulty of swimming.

Swimming in a pool for exercise is an excellent way to stay active. It has a low impact but a high resistance. Interval training can help you increase the intensity of your swim. It's best to increase your speed every 50–100 meters until you've reached your maximum effort. You will be able to boost your speed and performance as a result of this. Try timed sets as well. Completing a certain number of laps or strokes in a shorter amount of time will force you to go faster.

Increase the amount of effort you put into your cycling.

Cycling is an excellent form of aerobic exercise. Furthermore, there are numerous ways to increase the intensity. Try:

  • I'm going to a spin class. These classes are naturally intense and require you to work extremely hard.
  • Create your own intervals by cycling on hilly terrain, alternating between high and low speeds, or increasing the resistance on an indoor bike.
  • If you train outside, use slightly deflated tires to slow down the bike and force you to work harder.
  • Avoid cycling in cities with traffic, lights, and stop signs. Train in an area where you can travel long distances at high speeds without stopping.

Increase the difficulty of weight lifting.

Weightlifting activities, as opposed to aerobic exercises, are used to increase muscle and strength; however, there are numerous ways to increase the intensity of these types of exercises as well. Try:

Alternate between upper and lower body parts between sets, or pause for jumping jacks.

Doing more sets or adding more reps per set is an easy way to increase the intensity of a weightlifting routine.

Another way to increase the intensity of your exercises is to take longer when lowering a weight (for example, after a bicep curl, when lowering your arms back to the starting position). This aids in drawing out the exercise and determining how long your muscles are working.

Making Your Workouts More Difficult

Replace one or two HIIT workouts.

Consider doing one or two HIIT (High Intensity Interval Training) workouts per week if you want to simply choose a higher intensity workout or incorporate more high-intensity exercises into your workout routine.

HIIT is a type of training that focuses on increasing your intensity to very high levels.

Typical HIIT workouts are brief and alternate between short bursts of extremely high-intensity exercises and brief "rest" periods of moderate-intensity exercises.

HIIT workouts burn more fat calories and push your body into anaerobic zones, which improves speed and endurance.

Concurrently perform cardio and strength training.

When you combine cardio and strength training routines, they become more difficult. Both have distinct training advantages and, when combined, can increase the intensity of your workouts.

Exercises such as lunges, push-ups, and squats can be used to increase cardio intensity. Strength training routines can be made more difficult by interspersing jumping jacks or knee raises.

Combining these two types of exercises boosts metabolism and keeps your heart rate elevated both during and after the exercise.

This increases calorie burn and aids in the development of muscle mass.

Include some explosive moves.

Include some explosive movements and work until "muscle failure" in your weightlifting and cardio routines to increase the intensity.

Box jumps and Olympic lifts are examples of explosive movements. These moves activate more muscle fibers, which can improve strength and endurance.

Only include more explosive moves in your workout routine one to two days per week. This aids in injury prevention.

Increasing Intensity in a Safe Way

Consult your doctor.

Consult your doctor before beginning any new workout or increasing the intensity or difficulty of your exercise routine.

Your doctor will be able to tell you whether increasing the level of difficulty or intensity is safe and appropriate for you

Some high-intensity exercises may not be suitable for everyone, regardless of fitness level. Consult your doctor about this.

Some high-intensity exercises may not be suitable for everyone, regardless of fitness level. Consult your doctor about this.

When increasing the intensity of your workout, it is normal to feel some discomfort or shortness of breath, but it is critical that you listen to your body and always keep your exercise intensity within a safe zone. Overdoing any activity can be dangerous, so you must be realistic and aware of your own limitations.

Create an exercise calendar.

When you want to increase the intensity of your workout, you most likely have a goal in mind. You might want to run faster, lift heavier weights, or cycle for a longer period of time. Create an exercise calendar to assist you. To assist, use a physical calendar that you can write on, as well as your smartphone or an app.

When increasing the intensity and difficulty of your exercise, it's important to take it slowly at first. If you do not proceed slowly and with caution, you can easily injure yourself.

Make a schedule for your exercise routine. Take note of what you do each week and how you increase the intensity in small increments each week.

Make a schedule for your exercise routine. Take note of what you do each week and how you increase the intensity in small increments each week.

Make a note of any upcoming events, races, or competitions. If you want to improve your pace over the next six months before your next 10K race, you should plan your weekly workouts and how you'll gradually increase the intensity.

Calculate your heart rate and your Rate of Perceived Exertion (RPE).

When attempting to increase the intensity of your workouts, you should become acquainted with tracking your heart rate and perceived exertion so that you can monitor your intensity throughout any workout.

RPE is a scale that allows you to assess your level of exertion while exercising; by paying attention to how you feel, you can ensure that your workout is both safe and challenging. The following is the scale: 

  • Extremely light exertion — Almost no activity, but not sleeping
  •  Light activity — Maintaining your pace is simple, and you can breathe normally. You can easily hold a conversation.
  • Moderate activity — noticeably more difficult. With heavy breathing, I can only hold a brief conversation.
  • Extensive activity — You can only speak about one sentence. Shortness of breath, and feeling a little uneasy.
  • Extremely difficult activity — Extremely difficult to maintain this level of intensity. It's difficult to breathe, and you can only say a few words.
  • High-intensity activity — It feels almost impossible; you can only do the activity for a few seconds at this level of intensity and you can't even speak.

Keep track of your RPE during one of your regular workouts. For example, suppose you estimate your morning jogs to be a five or six. Increase your effort by one or two points — jog at a seven.

You can also keep an eye on your heart rate. Your target heart rate is determined by your age and includes a range of heart rates that are both safe and effective. You can find charts or calculators online to help you determine your target heart rate during exercise.

Working at the upper end of your target heart rate range indicates a moderate- to high-intensity workout.

Understand the signs of going too fast.

Although increased physical activity has many benefits, doing too much or pushing yourself too hard can be dangerous.

Long-term high-intensity exercise, according to some studies, may lead to more heart problems. It is beneficial to engage in high-intensity exercises, but they should be balanced with low- to moderate-intensity activities.

If you experience any acute pain in your joints, muscles, or chest after engaging in high-intensity exercise, stop immediately.

If you're feeling sore or have muscle fatigue, take a day off before beginning another workout.

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