Increased Intensity = Increased Results

Research shows many active adults are not seeing physical benefits of their workouts. Have you found yourself trying to tone muscles but they still appear flabbier than you prefer? Have you been holding on to those last ten pounds for the past 6 months? Have you hit a wall and just don’t see the results? Chances are you need to increase your intensity to increase your results.

Intensity is the X factor in any workout routine. It’s one thing to get on the treadmill for an hour a day, it’s another to have intervals of sprinting that sends your heart-rate up to a level you’ve not felt before. It’s one thing to go outside and walk for 45 minutes, it’s another to take a jump rope with you and mix in one minute rounds of speed rope. It’s one thing to do squats and lunges to tone your legs and another to rev it up with a hop between each lunge and squat. There are many ways to add more intensity to what you already do. The results will make you a believer in getting the look you want the old fashioned way – through a healthy diet and exercise.

It’s not the length of time you exercise that is most important, it is the intensity of the workout. Remember Increased Intensity = Increased Results!

Here are a few simple strategies to help you intensify your workout!

Jumping Rope
Did you know you can burn up to 250 calories in 15 minutes jumping rope? Of course it depends on your weight and the speed you jump. Jumping rope is one of the most effective exercises you can do. It is a full body workout! It tones the muscles of your upper and lower body; it works your brain by combining coordination, agility and timing; and best of all it conditions your heart!
If that isn’t enough for you, jump ropes are inexpensive, portable and a ton of fun. You can even jump rope with children and in groups. For more fun try double dutch!

Add jumping rope to your already established routine:

• If you walk outdoors, walk for 3-5 minutes and jump rope for 1 minute for the entire length of your walk.
• If you are weight training, jump rope between sets.
• If you are watching television, jump rope during the commercials.
• When you go to the dog park, jump rope vs. sitting on the bench while your dog plays.
• If you are with your children at play, jump rope with them. Have a “who can jump the longest” contest.
  

Plyometrics
Plyometric exercises produce fast and powerful movements that improve the nervous system. In plyometric exercises you use your own strength in energetic jumping, hopping, skipping, and sprinting movements. These exercises will definitely increase the intensity of any workout.

Plyometric exercises can safely be performed in a controlled fashion. Proper form rules everything! In any exercise you do, ALWAYS do it the proper way. Quality always gives you results you want, quantity feeds the ego. Learn to do these exercises correctly and only do what you can properly.

Add plyometrics to your already established routine:

• If you walk outdoors, walk for 3-5 minutes and find a curb and hop up with both feet and carefully step down. It is important to land softly on the balls of your feet. The goal is to be graceful like a cat. Increase your speed as you become comfortable with this exercise.
• If you are doing squats and lunges, complete your reps and in lieu of resting between sets, do jump lunges or squats. How many? I recommend doubling the stationary reps then rest 30-60 seconds and repeat.
• Jump Rope! See above.
• Take your children for a walk and skip every other block.
• Take your dog for a walk and skip every other block.
• Add a clap between push-ups.

Interval Training
Interval training is alternating bursts of high intensity training with moderate activity. Since you know jumping rope and plyometrics are a great way to add intensity to your routine, this one is a no brainer. Here are a few interval ideas to get you going.

• Walking or jogging at the same pace on the treadmill? TRY adding 30 seconds – 1 minute sprints for every 3-5 minutes.
• Weight routines with a rest in between a full set? TRY jumping rope, lateral hops or something that gets your feet off the ground between full sets.
• Watching TV with the children at home? TRY dance intervals, everyone gets up and dances HARD for 3 minutes or more.
  

Increased Intensity = Increased Results! With each and every activity you take part in, give it your all. You will cut down on your frustration, obtain your goals, and love what you see. You can add intensity anytime, not just at the gym or during your exercise time. Add intensity at work by running up the stairs instead of taking the elevator. Think outside the box and add intensity all over your life. I believe Increased Intensity = Increased Results is physical as well as mental. I challenge you to intensify your life.

Dream it. Be it. Do it! And know that it is yours.