7 Ways to Increase Your Intensity

The 2 week marker was a big deal for weights when I played in college. We got new exercises, and I would be like "Thank God! I don't have to do step-ups anymore!!!!" (I hate step-ups). Besides being a great confidence booster, changing the workout every two weeks is crucial to avoid The Plateau. The Plateau is an evil place where you are working hard but go nowhere.

This is what happens with plateaus. Frustration, followed by quitting. [Image]

Increasing intensity is the key to avoiding this dreadful place. Usually this means increasing weight and variety of workouts. However, since my "gym" consists of a yoga mat, 5 lbs dumbbells, and the streets of DC, I have to get a bit creative.



Here are some quick and easy ways to up the intensity:

1. Increase the Temperature 

   The body works hard to maintain homeostasis, or keeping everything the same (i.e. body temperature, acidity, blood sugar levels, water levels, etc.). By increasing the temperature from 75 to 80, you are making your body burn more energy trying to maintain body temperature. Its a really easy way to make your biology work for you. Don't believe it? Try running during the hottest part of the day then compare that to the cool morning.

2. Change the Exercises:

   Muscle memory is only useful if you're a golfer or pitcher or other athlete. If you are trying to gain muscle mass and get fit, muscle memory is your enemy. As your muscles learn an exercise, like dips, they perform their biological imperative: the muscle becomes more efficient, using less muscle and burning less calories. By changing what exercises you use, you prevent your muscles from hitting The Plateau.

3. Shorter Rest Time:  

   Common sense. By giving your body less time to recover, you are making it work harder. You can even turn a weightlifting session into a cardio workout. Kill two birds with one stone. The best way to do this is get a timer. If you count in your head you're less likely to actually stick to a rest time.

4. Up the Reps/Sets:  

   This increases the strain on your muscles. The problem with only using this technique is it can make your workouts ridiculously long. Personally, I prefer upping the reps first, so instead of 3 sets of 10, doing 3 sets of 15.

5. Burnout Sets:  

   Go until there is nothing left in the tank. This is part of the mentality behind CrossFit. I don't have the weights to do this. If I try to burnout on bicep curls with 5 lbs weights, it'd probably take me an hour. I'd go for about 60% of your max.

6. No Talking/More Talking: 

   If you are doing a weightlifting workout, don't be social. This increases the rest time and gives your body way too much time to recover. However, if you are doing cardio, talk it up! This is a really easy way to make your cardio session more difficult because you have to use your breath to talk. If you are having a hard time getting the words out, guess what? You're doing a solid workout.

7. Compete: 

   I'm a competitor. If I have a friend doing a workout with me, I am going to work harder to try to "beat" them. Find a friend and try to keep up with them, whether it is in speed, their intensity, how much weight. Let them push you to your limit. My good friend was the fastest on our team. I always tried to keep up with her 6ft self with my tiny little legs. Never actually beat her before but I would always be right behind her, huffing and puffing.