Workout intensity is one of the most important factors that plays role in an athlete’s career. It can protect you from injuries and it can get you injured as well. That’s why varying intensity in the training session is important. Yet it is a topic that is mostly ignored by amateur athletes and bodybuilders. Let’s find out more about exercise intensity and its importance in today’s sports world.
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As mentioned earlier training intensity or exercise intensity plays a major role in your workouts and gains. while focusing on your intensity while working out can give you huge results when combined with the right diet. If you are doing height intensity training on the right does it can make you stronger and give you the muscle gain you desire.
On the negative side of it if you don’t know how to manage your high-intensity and low-intensity workout in a week. It can give you a hard time by keeping you on the sideline. See the fact is that you need to have the right balance between working out on high intensity and low-intensity workouts.
Otherwise, you may be overtraining, and what coaches say that you have an overtraining syndrome.
You should know that high-intensity training gives you gains faster but it should be mixed with low-intensity exercises. To learn everything you can from this post and try to apply these to your workout routine to see gains,
Most of the sports injury is caused by overtraining which happens when an athlete workouts almost all the time on high intensity and don’t include low-intensity workout to recover faster.
Definition of high intensity
Till now I have mentioned several times the term high-intensity training and low-intensity exercise. Let’s find out the true definition of high-intensity training. It will help you to understand the concept better.
Scientifically the intensity of a particular workout or exercise is measured by observing V02MAX and Heart rate after the work is completed.
In simple words, high-intensity exercise stands for the amount of effort you give in a particular time while doing the exercise. Or you can say that how fast you breathe after a particular exercise defines the intensity or effort you put in. The best example would be sprinting 20 meters. the distance is not too much but the effort you put in makes you feel exhausted.
Definition Of low intensity
So let’s look at the other side of the coin. Some of us may argue that low-intensity workouts don’t have many benefits but it isn’t the truth. The truth is low-intensity workouts can protect you from injuries. Low-intensity exercises also increase muscle endurance.
Low-intensity exercises are the ones where you focus on quantity more than weights. You can say that you do more reps with lighter weights.
In the context of running, you can say you run for a long distance at the slowest speed possible.
Now you have probably understood that high-intensity exercises need more oxygen than low-intensity exercises.
Benefits of Doing High-intensity exercises.
- High-intensity exercises may give you stronger muscles in a quick time.
- A high-intensity workout can also result in fast muscle gains.
- These exercises also increase the explosive power of the athlete as it involves eccentric movements.
- These movements also increase by running speed as you might include plyometric exercises in these.
So now let’s look at how you can increase the intensity of exercises.
How to increase exercise intensity
It is not as hard as it seems to increase the intensity of a particular exercise as it seems. The only goal of increasing the exercise intensity is to give your body a better chance to grow and develop your physique.
The one thing that is important to keep in mind that if you are going to increase the intensity of the exercise you have to decrease the reps of the exercise. So when you are doing a high-intensity workout your job is to focus on the quality of every exercise.
Here are some steps to increase the intensity of a particular exercise or workout=
1.Add some more weight into exercise= It is as simple as it sounds. You just have to get out of your comfort zone and have to do the exercises with the weight you are not too much use to. The weights in your exercises should be added slowly. It will surely increase your heart rate while doing the exercise.
2.Slow down your movements= Slow down a little bit in the exercises you do. It means do every exercise slowly feel the tension it creates on your muscles. If you are doing a bench press then replace it with the eccentric bench press. it means to bring down the weights slowly and lift them fast. If you are doing squats make sure you squat slowly and explode from there to be upright. This creates more tension in your muscles which also gives you a faster and stronger body.
3.Add interval training= One approach to do that is with stretch preparing. The idea of driving span preparing is basic: add eruptions of force (either with speed, obstruction, or anaerobic-type moves) all through your exercise. The thought is to buckle down for a while—that implies truly stretching your boundaries—at that point delayed down for a while to recover.
Injuries caused by over-training
Training continuously on high intensity will tear your body down and will make you prone to many career-ending injuries. Research shows that 4 out of 10 amateur athletes are forced to leave their game because of the injuries caused by over-training.
Many inexperienced professional athletes despite getting ahead of their competition they keep on training for hours without getting proper rest or proper nutrition. That leads them into a big pit hole of injuries. Which becomes very hard for an athlete mentally.
So what happens is all athletes do believe in the saying that “The one who works the hardest gets the biggest reward” or “Be the hardest worker in the room”. These quotes are true and they give you rewards as well but there is some disadvantage to it. I suggest all the athletes live by this quote “Don’t only work hard, work smart”.
What I mean is you should work hard but you should also give your body and mind time to relax. Iconic football player Cristiano Ronaldo is the hardest working athlete on the planet. He always keeps saying that always listen to your body. That means if you are feeling fatigued after training it means you should rest. Always listen to your body.
Everyone is different. Their body responds and recovers uniquely. So it’s better to listen to yourself than the others.
Here are some key points that you can take from this article. Thank you for reading till here. Make sure to subscribe to my newsletter if you liked this post.
Most importantly always make sure that you are in feeling good physically and mentally before going to training. Always listen to your body. Don’t push yourself to get injured make sure that you are in control.
- High-intensity exercises can make you stronger quickly.
- But it can also give you very painful injuries because of fatigue.
- Reducing the intensity of workouts is very important to protect yourself from getting injured.
- High-intensity exercises are meant to leave you exhausted after every set. The best example will be Sprints.
- Low-intensity exercises are meant to increase your muscle endurance. So these exercises will be longer in duration.
- High-intensity workouts and activities require more oxygen at a fast rate.
- Low-intensity workouts require oxygen but at a slow rate.
- Managing your workouts between high and low intensity can help you to take your fitness to another level.
- Shifting to low-intensity exercises and activities may save you from injuries.
- Always listen to your body.
- Make sure you feel motivated physically and emotionally before training.
- If you feel fatigued or dizzy then it’s better to take a rest. It will keep you away from injuries.
- Everyone is different. Their body responds and recovers uniquely. So it’s better to listen to yourself than the others.
Hopefully, now you have a better understanding of your body and the importance of doing low-intensity workouts at the right time. Make sure to share this post if you find it helpful. You can read over similar topics like plyometrics and lower body.