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How to Add Intensity to Your Workout

Rebel Sport

You may have heard the phrase, "insanity is doing the same thing over and over again but expecting different results." Similarly, when it comes to working out, there is also an overload principle in any exercise program that you have to consider. This principle states that in order to create meaningful physiological changes to your body, an exercise stimulus must be applied at an intensity greater than the body is accustomed to receiving it. Read full article. 

Here are a few ways that you can do that with great success!

Work in Those Jumps

When you push up away from gravity, by doing box jumps, hurdle jumps, long jumps, hops or squat jumps, you have to use far more muscle power. You can add these types of jumps to your cardio workout to really crank up your heart and breathing rates. If you really want to level up, add hand weights when it’s safe to do so.

Work in Extra Weight

You can really amp up the intensity of your workout by wearing a weighted vest. Then you can run, jump, do bodyweight exercises, or even just your regular step routine while incorporating more weight to carry. The general rule of thumb is to calculate 14% of your body weight, then add that to your vest. If you’re someone who enjoys intensity while walking or running outside, consider hitting the beach. The resistance of the sand will utilise your body-weight for an even more intense workout than a sidewalk or trail would offer you.

weighted vest

Work in Those Inclines & Sprints

Whether you’re using a piece of cardio equipment like a treadmillexercise bikerowing machine or elliptical at home or happen to be hitting the roads and trails, it’s important to continuously tackle inclines and “sprints” into your routine. These help to increase your muscle activation, particularly stimulating the muscles of the calves, hamstrings and glutes. The muscle fibers that are triggered and worked by cycling, stepping or running on an incline are also called slow-twitch muscles, which promote toning.
rowing machine

Work in Those Intervals

Did you know that professional boxers are amongst the fittest athletes in the world? This is because they compete and train using 3-minute rounds, which are interspersed with 1-minute recoveries. Shop boxing gear. 
boxing gloves

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