Training intensity can be varied with many different factors. So within our workout we can’t just achieve variety by changing the exercises we practice but by driving the intenseness of our training. These factors for example are the weight, the fulfilment of the muscle function, and the exercise form.
Training intensity – main factors
Training intensity mainly is determined by the weight we work out with. The more weight we are able to overcome the more effective the respective exercise becomes. But we have to be careful. Too much weight has negative impacts on the exercise form and can cause injuries or premature wear to our joints and locomotor system. Learn more about the training weights.
Another important factor that drives the intenseness of our training is the fulfilment of the respective muscle function. Most muscles don’t have just one function but operate our joints in different ways. Flexion or extension, adduction or abduction, inwards or outwards rotation, etc. The more accurate we perform an exercise in accordance to the respective muscle function the more intense we train the muscle. Learn more about muscle function.
The form of exercise also has a significant impact on how intensive the training becomes. If you are able to get the most out of each and every repetition your workout reaches highest effectiveness and you don’t waste any time. So instead of moving the weight throughout the entire amplitude you could much rather remain in the area of highest muscle contraction. Learn about the best form of exercise.
Intensify your training with other factors
The above mentioned factors represent the main determinants to drive the training intensity. But there are a few more things we can change within the exercise. We usually work out by overcoming a weight positively (concentric). Our eccentric strength is much larger so a negative training is much more intense because it causes much higher muscle tensions. Learn more about eccentric weight training.
Experienced athletes of good health without any damages or complaints perform each set until the very last possible repetition (muscle exhaustion). For beginners and health-oriented sportsmen and -women it is recommended to rather choose a soft training method. Here, we abort each set at a rate of perceived exertion of medium-to-hard. The muscle development still is very good and we just have a very low risk of injuries and premature wear. Learn more here: No pain no gain vs. soft training.
Furthermore there are different techniques body builders use to achieve better results and intensify the training. Occasionally it is useful to use these methods for better workout results and to stimulate the muscle in a different way. This could be with peak and end contraction, partial movements, stutter and forced repetition, burns, and so on. Learn more about body building techniques.
We have quite a few factors that change the training intensity. In many cases we don’t even have to go for maximum exhaustion. If you optimize your workout you achieve much better results and stay healthy without risking injuries or premature wear. For more training variety please read the article fitness training methods. Moreover, get the answer to the question of “How often should you exercise?”.
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