Intense Workout Routines
Incorporating intense workout routines will take your fitness
to a whole new level. This is especially the case if your
body has hit a plateau and you are no longer getting the results
that you were before.
Fitness or weight loss plateaus are NOT fun at all. This happens when your body has become accustomed to your workout or eating plan and has decided it is comfortable where it is at. Plateaus can be really discouraging which is why adding in variety or programs and intense workout routines can help get progress back on track.
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Before starting an intense workout routine, be sure to review the following inforamtion to keep yourself safe. Understanding intensity and how to measure it will help you significantly not only in your progress but also making sure that you stay safe when adding in a new intense workout routine.
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.
As you are working out keep the following RPE scale in mind because if you are workout out at an RPE of 10 for longer than 30 seconds at a time, you can be doing harm to your body instead of good. Make sure you take breaks often so that you don't get to this point often.
I strongly recommend investing into a quality heart rate monitor when doing any type of workout program especially intense routines.
Rate of Perceived Exertion
| Level 1: /th> | 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 Safety Precautions
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 your intense workout routine.
Example Workout Routines
A 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.
Click here for ideas on HIIT training programs or check out TurboFire which is a type of HIIT Training program you can do from home.
You can also check out My NutriFitnessLIfe.com: Next Level Workout Routines--Tired of doing he same routines over and over expecting different results? Learn quickly the big picture, of what it takes to push your body and mind to the max for highest results.
- P90X: Extreme Home Fitness Program.
- Insanity Workout by Shaun T
- TurboFire
- P90X Plus
- P90X One-on-Ones (Advanced P90X Workouts)