Intensity is key to a SUPER EFFECTIVE workout!
But from my experience in conducting personal training and boot camp sessions I find that most people underestimate how much they can push their bodies.
Our bodies are very resilient. However, with all the comforts and conveniences that we’re spoiled with, our resilience is hardly ever challenged.
It’s like owning a sports car and never driving it past 60 mph. Your doing yourself a disservice by not challenging it!
Try pushing yourself to see what you’re capable of doing (safely, of course). You will be surprised at what you can do!
All of the programmes I design for my PT clients or my boot camp members all show progression at least every three weeks. That’s why they see amazing results!
Go without progression for longer than three weeks and your body will become accustomed to the exercise and stop making changes! It’s always that last few lbs that are hard to shift right? Well try changing it up a little….
Here are the 3 ways you can really challenge your body to maximize your results as you move through the program:
1) Increase the amount of weight you’re using
2) Decrease your rest intervals
3) Improve your time
These 3 variables (load, rest, and speed) are the key variables used to help you increase the intensity of the workout and challenge yourself. You can use one or any combination of these.
If you’re not used to high intensity workouts, progress at your own pace. Just make sure you KEEP progressing. Even if it’s just a small change, you’ll be amazed at what you can achieve.
So stop asking yourself, “Hmm.. I wonder if I can do that?” and just give it a try. Soon, you’ll start to achieve things you never thought possible… and that’s ALWAYS a good feeling.
AND don’t forget…. High intensity workouts burn more calories post workout!!
Yes you actually burn calories while you recover from the workout. This is called EPOC. It relates to the extra oxygen your body needs to restore your body to a resting state and adapt to exercise. This results in a higher metabolic rate for a period of time after exercise. Basically if you can increase your EPOC you can increase your ability to get fit and lose more fat. So what increases EPOC? Yes you guessed right – High intensity training! Recent studies have shown that when a person does a higher intensity exercise, they will experience a much longer EPOC and this means a higher metabolic rate!! Thus more fat burn. (LaForgia, 2006)