Intense Workout Routines
Adding in an intense workout routines to your exercise regimen is very valuable activity. If you are 
tired of seeing the same results or maybe no results at all, upping or varying the intensity of your workout program is necessary.
We have all heard of or had those those irritating fitness plateaus happen to us, where your efforts are no longer making an impact on your goals. Hitting a plateau either with your weight or cardiovascular health, it less than exciting so adding a few intense workout routines or exercises can help get things back on track again. Varying intensities throughout your workouts using interval training is a great way to increase calorie burn and improve your results.
What is Intensity?
Intensity, when working out essentially means how hard you are working during any type of exercise. Most people gauge their "intensity" by use of heart rate. An easy way to estimate your maximum heart rate (MHR) is to take 220 (-) minus your age. MHR-220-age.
In order to find your "target" heart rate which is generally 60-80% of your MHR t use the following equation. This will help you monitor how hard you are working during your intense workout routines to ensure that you do not overdo it.
Target Heart Rate =MHR X .6 (60%) and then take your MHR X .80 (80%)
Another easy way to determine how hard you are working during an intense workout routine is to use the Rate of Perceived Exertion (RPE) scale. If you are not using a heart rate monitor, which I highly recommend that you do, this is an alternative way to tell if your body is working too hard or not hard enough. Below is a heart rate monitor that I use for all of my home workout routines.
Reebok Heart Rate Monitor:
Control the intensity of your workout and improve your performance with a Reebok heart rate monitor.
Use it to monitor your heart rate and take your fitness program to the next level.
| Level 1: | Very weak |
|---|---|
| Level 2: | very, very weak |
| Level 3: | Moderate |
| Level 4: | Somewhat strong |
| Level 5: | Strong |
| Level 6 | |
| Level 7: | Very strong; This is about 70% of your MRH |
| Level 8: | This is about 85% of your MHR-most effective for results |
| Level 9: | |
| Level 10: | Very, very strong. I can't go any further without collapsing. Do not strive to get to his level and for sure not longer than 30 seconds. |
Important Cautions-Stay Safe
When you are participating in very intense workout routines, it is very important that you take time for breaks and frequently. You must also pay close attention to your heart rate and what your body is telling you. Consuming water and re-hydrating your body is also key to recovery and limiting injury or harm to yourself.
Supplementation is recommended in order to provide your body with the nutrients and vitamins it needs to recover quickly. Always take a recovery day and do not work the same muscles groups without giving them a break for at least 24-48 hours of training. Be smart, listen to your body and eating healthy will help you get the most of an intense workout routine.
Example of Intense Workout Routines from Beachbody
One of the most intense workout routines that I have ever done happens to be from Beachbody, called Insanity, by Shaun T. Even during all of my fitness training and college sports days, I have never worked out this hard in my life. I encourage that you check it out if you want to get into the best physical shape of your life. Get Fit or Get Out is the slogan associated with the program. P90X, an extreme home fitness program is also a great high intensity workout program.Another very popular form of intense physical training is called High Intensity Interval Training or HITT.
HIIT is a great way to up the intensity of your workout. HIIT involves bursts of all out activity followed by periods of less intense activity. It can be done with almost any type of cardiovascular fitness training or aerobic activity. Interval training combines a mixture of aerobic and anaerobic fitness exercises to gain benefits of both. Aerobic fitness if of course with oxygen and includes activities such as running, walking, biking and anything that raises your heart rate. Anaerobic exercise examples include weight training or jumping that involves using the energy stored in the muscles.
The great thing about using interval training is that there is so much variety and can be incorporated into almost any exercise alternating from regular intensities to much higher intensities for shorter amounts of time. One such activity that reminds me of HITT training was an exercise from college and high school called the Fartleks which included short periods of sprinting (30 seconds or less) followed up by 2-4 minutes of less intense jogging. Always start your program with a 3-5 minute warm-up to loosen up your muscles.
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