How To Understand Exercise Intensity For Working Out

Proper strength and conditioning are cornerstones of any successful fitness program, and to achieve optimal results, one must harness the power of intensity. Intensity refers to the level of actual effort and the amount of work put into a training session. Intensity is not simply becoming hot and sweaty. Intensity isn’t just going as hard as you can until the wheels fall off. Often times, the average fitness enthusiast misconstrues intensity for simply doing something hard. Which is a recipe for plateaus.

Let’s give a practical example. If we’re performing a HIIT circuit and you view the weights or level of effort through the lens of “well, I need to be able to survive this circuit so I’m going to grab lighter weights, push a lighter sled or sandbag on the airbike”; then you’re setting yourself up to have never experienced the true benefits of HIIT and you’re simply using that time to perform aerobic circuits. You’re actually performing at a lower intensity than you may realize. The loads you choose or the actual effort you perform one at needs to meet a minimum threshold before any magic happens. If that threshold isn’t met, you’re likely just getting in some aerobic work with weights. Which maybe be just fine for some people, but if you’re looking to make continued progress over the long term, you need to bust your ass.

Intensity is the critical component that directly affects the effectiveness and overall outcomes of any strength and conditioning routine.

Mitch, if you’re capable of averaging 90RPMs on the Echobike but you only average 70RPM for :30 because you’re too concerned with how you’re going to feel towards the end of the workout, then you’re not even scratching the surface of what you’re capable of. Totally missing the point of HIIT.

When properly understood and implemented, intensity can transform an average workout into a groundbreaking one. Let's delve deeper into the role of intensity and why it is crucial in reaching your fitness goals.

First and foremost, intensity is the driving force behind muscular adaptation and growth. By applying a challenging and progressive workload to our muscles, we create an environment that encourages them to adapt. The principle of progressive overload tells us that in order to continuously improve, we must expose our bodies to greater levels of stress over time. Intensity plays a fundamental role in this process. By pushing our limits and working at high levels of intensity, we engage our muscles in a way that stimulates their growth and development. We hate to be the ones to break it to you, but one those tiny little dumbbells are only great for children and rehab, you’re a fully functioning adult now :) choose a heavier weight.

Moreover, intensity helps maximize the efficiency of our training sessions. By focusing on intense efforts, we can make the most of our limited time and resources. When we work at high intensity, we increase the amount of stress our muscles and system experience during a given period. This leads to accelerated gains, as we are effectively condensing the work we would otherwise spread out over a longer duration. By optimizing the intensity of each exercise or interval, we can ensure that every second counts, allowing us to achieve better results in less time.

Additionally, intensity is vital in achieving the desired level of intensity is crucial for developing mental fortitude and pushing past our perceived limits. By consistently challenging and pushing ourselves, we cultivate mental resilience and discipline. Intensity ensures that we keep our workouts dynamic and exciting. Doing the same exercises with the same intensity can lead to a plateau in results. By varying the degree of intensity in our strength and conditioning routines, we constantly challenge our bodies to adapt to new demands.For more on how to maximize high intensity interval training, click here.

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