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One of the most important factors in any type of muscle and weight lifting training is intensity. Beginners to muscle and weight training should adhere adhere to low levels of intensity and progressively adopt new and higher levels of intensity as they experience the results that they are trying to achieve. Once you have achieved higher levels of intensity in your training you should always focus on keeping a consistent muscular development with this same training intensity, otherwise the results that you have experienced will start to deteriorate over the long run. Keeping an adequate balance of training intensity can be effectively achieved by practicing the following strategies and techniques.
The first step in the process of training intensity is to appropriately understand the exact definition of high intensity training and overtraining. There exists a very important threshold between high intensity training and overtraining. In basic terms, training at high intensity levels simply means to reach for the maximum potential within yourself while lifting weights, accelerating your rest periods and experiencing the fatigue to a healthy yet optimal level. Overtraining on the other hand refers to the process of surpassing the maximum potential of strength to the point where muscle development, toning and other beneficial effects are reversed and the opposite occurs, damaging muscle tissue and feeling restless without the desire to obtain higher levels of intensity and benefits.
Due to these reasons, it is very important for you to have a proper balance by augmenting your training intensity to levels where you feel comfortable and feel that you are doing so in a very healthy manner. Once you have determined this level and balance of intensity and training, the next step is to increase intensity through more repeated sets in a short period of time. Doing more sets is simply engaging yourself to increase the number of repetitions that you do in each weight training exercise. Always remember to increase progressively as you experience more results and feel comfortable in doing so.
Another important factor in training intensity is the proper negative balance and interval sets that provide intensity of effort and intensity load. These involve doing several repeated sets of intense training intensity over a short period for time and then continuing to do low level intensity reps for a prolonged period of time, repeating the cycle for several minutes until the point of muscle fatigue and pain starts to kick in. Emphasizing your level of muscle training by lifting weights and counting for at least six seconds is the best way to augment the greatest amount of effort and an intense workout session where your muscles develop to tremendous levels of prolonged intensity and growth overtime.
Moving our discussion now to aerobic exercise, it is highly recommended to adhere to aerobic exercises that emphasize a high intensity training level as cardiovascular exercises, such as jogging, running, swimming or bicycling. A high intensity training period of this kind can be effectively achieved when these types of exercise are done for at least 30 minutes 3 to 5 days per week; especially when you are breathing heavily and you feel fatigued after a session.
High-intensity training involves short but repeated bursts of running or cycling activities, some of the best steps to effectively undergo this process are explained in detail below:
- Use a ten minute period to warm up, cycling or doing any kind of aerobic activity at a slow pace where your heart rate begins to slowly increase.
- Cycle through the activity at least up to 85% of the overall maximum effort that you can undergo, this will give you the chance to increase each interval that you do in a very effective manner. Try your best to repeat this cycle for at least 5 times.
- Once you finish the cycle repetitions, you have to recover yourself at a slower pace as you have effectively done so in step 1. Let your body rest a little bit at a slow pace.
- Cycle once again for fifteen to thirty seconds and rest for twenty seconds. Cycle through this step at least 10 times in order to effectively gain results.
- Rest once again as in step one and continue the entire steps 1-5 that we have just mentioned.
These strategies are directly focused on helping you achieve your maximum potential in the long term through direct high intensity training levels. Do not underestimate the power that you can have as an individual to achieve these strategies in a very effective manner. Keep in mind that working hard and maintaining the discipline needed in a high-intensity training environment is one of the best ways to obtain your desired level of strength or fitness.
Some of these benefits include but are not limited to changing your body shape, losing weight, losing total body fat and toning muscle tissue. In the long run, you will experience other potential benefits such as the expansion of your muscle tissue, muscle growth and development, a higher self-esteem and a wide variety of health effects that are desired by many people around the world.
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