If the warmer days, increased sunshine and longer evenings have you in a great workout space, it’s time to capitalize on that motivation and turn things up.
Prevent yourself from getting stagnant and falling off track by doing one of these three things:
1. Make it More Intense
One of the best ways to ramp up your workout is to increase the intensity. If you have heard of high intensity interval training (HIIT) and you are familiar with how beneficial this can be, you may already be well aware of the advantages of having a high intensity workout. Intensity increases your heart rate which increases blood flow and forces your body to become more efficient with oxygen. When this happens, you can work out more and harder and improve the quality of your workouts so that you get better results.
To make your workouts more intense, interval training is definitely a great way to do it. You can also increase the intensity in the following ways:
- If you are running, increase your speed, do hills or head to the track for a workout.
- Gym machines can be made more intense by increasing the resistance.
- When you are in your spin class, see if you can add on more tension than the instructor requests!
- For weightlifters, can you add more weight, change the pace of lifting and lowering or do a superset?
All of these offer great results and will make you proud of your progress!
2. Add it On
There is nothing like cranking up a workout by adding more! There are a lot of variables you can play with when it comes to your fitness, and each of those can be increased. For example, if you are a runner, you can add on more by running for longer distance or a longer time. If you prefer weights, try adding more weight, adding more repetitions or doing more sets. Pilates, yoga and on the mat work can be intensified by holding poses for longer or adding on the next level of the post.
3. Try Something New
Finally, know that as you work out more and improve, your body becomes more efficient. This increased efficiency means you burn fewer calories doing the same work, compared to what you would have burned when you started and this means your body doesn’t have to work as hard for the results. The best way to combat this is to try something new! Whether it is a new type of exercise, you complete your exercises in new surroundings, or you try out a new gym, there are lots of ways to incorporate changes that will bring you big benefits.
Don’t let summer pass you by without making the most of it when it comes to working out. Try one of these tactics and you’ll end summer on a workout high!
By: Laura Peill, RHN, BScH – Viand Nutrition