To increase workout intensity you need to be constantly adjusting
and changing your training routine. This can be done by performing
different exercises each time you workout but sometimes you want to
focus on just one. That is where training methods can be used.
Training methods are a way of increasing the intensity of an exercise you are doing and add some variation into your routine. This helps prevent the body from adapting too readily and allows you to constantly improve yourself when exercising. Below is a selection of a few training methods that you can implement into your next exercise routine.
LSD
Long slow duration exercise is the most commonly performed training method but most people don't realise they are doing it. It is as the name describes, continuous exertion at a slow pace for a long period of time. An example would be running continuously at around 40% of your maximum for around 30 minutes or swimming fifty lengths at a gentle pace.
For those looking to generally lose weight it is the preferred choice. Surprisingly most people looking to maintain muscle mass whilst losing fat will perform this. It burns fat and is relatively easy to perform.
Interval
Interval training is a little more interesting. This is when you perform exercise at a higher intensity for a set period of time, dropping to a lower intensity and then reverting back to the higher intensity. This can be done for any set amount of 'intervals'. Quite a common one used is sprinting between lampposts before jogging to the next one, repeating this as often as you can.
Intervals are as difficult as you make them really. To perform them correctly I would advise having some sort of stopwatch or timer as you need to record each of the intervals. You can even split it up into different exercises, so perhaps train on a cycling machine at 80% for 60 seconds before resting with rowing at 30% for 180 seconds.
Fartlek
Not many people have heard of fartlek but would have performed it at some point. To perform the fartlek training method, all you need to do is mix up your routine. What I mean by this is let's presume you are running. You sprint for 5 seconds, then walk for 10 seconds, jog for 15 seconds, walk for 5 seconds, sprint for 10 seconds etc. It is essentially performing varied and random bursts of activity for any set amount of time. Again fartlek is as difficult as you decide to make it; work hard and you will gain the benefits.
Try implementing these into your workout and see the results for yourself. I would ease yourself into it really and start off slow before slowly ramping up the intensity. My personal favourites are intervals as I like the structured nature of them and tailor them to my exact requirements.
Training methods are a way of increasing the intensity of an exercise you are doing and add some variation into your routine. This helps prevent the body from adapting too readily and allows you to constantly improve yourself when exercising. Below is a selection of a few training methods that you can implement into your next exercise routine.
LSD
Long slow duration exercise is the most commonly performed training method but most people don't realise they are doing it. It is as the name describes, continuous exertion at a slow pace for a long period of time. An example would be running continuously at around 40% of your maximum for around 30 minutes or swimming fifty lengths at a gentle pace.
For those looking to generally lose weight it is the preferred choice. Surprisingly most people looking to maintain muscle mass whilst losing fat will perform this. It burns fat and is relatively easy to perform.
Interval
Interval training is a little more interesting. This is when you perform exercise at a higher intensity for a set period of time, dropping to a lower intensity and then reverting back to the higher intensity. This can be done for any set amount of 'intervals'. Quite a common one used is sprinting between lampposts before jogging to the next one, repeating this as often as you can.
Intervals are as difficult as you make them really. To perform them correctly I would advise having some sort of stopwatch or timer as you need to record each of the intervals. You can even split it up into different exercises, so perhaps train on a cycling machine at 80% for 60 seconds before resting with rowing at 30% for 180 seconds.
Fartlek
Not many people have heard of fartlek but would have performed it at some point. To perform the fartlek training method, all you need to do is mix up your routine. What I mean by this is let's presume you are running. You sprint for 5 seconds, then walk for 10 seconds, jog for 15 seconds, walk for 5 seconds, sprint for 10 seconds etc. It is essentially performing varied and random bursts of activity for any set amount of time. Again fartlek is as difficult as you decide to make it; work hard and you will gain the benefits.
Try implementing these into your workout and see the results for yourself. I would ease yourself into it really and start off slow before slowly ramping up the intensity. My personal favourites are intervals as I like the structured nature of them and tailor them to my exact requirements.
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