Often when people reach out to a personal trainer in need of assistance in their fitness journey, they actually know what to do but it is easy to get stuck in a exercise routine that’s well…..simply a routine. While going through the motions of a workout may be better than no workout at all, this uninspired approach won’t likely lead to significant improvements, often what is needed is a change to the INTENSITY!
1. Get explosive. Research shows explosive movements such as box jumps, kettlebell swings, and plyometric push-ups can achieve a greater response from something called fast-twitch muscles (the ones used during quick, powerful movements) The BONUS to these movements is that “fast-twitch” fibers have greater potential for growth when compared to slow-twitch fibers….and remember more muscle, less fat!
2. Superset strength and cardio. People often think of strength training and cardio exercise as two separate beasts, but this doesn’t have to be the case. Adding a cardio interval such as jumping rope, or 20-second sprints will rev the metabolism while still allowing for added strength. The BONUS – it can shorten the time it takes to workout, so busy moms like me can get more calories burned in a shorter session.
3. Skip the machines. While exercise machines do make resistance training user-friendly, lifting with free weights will incorporate more stabilizing muscles adding to your intensity. More muscles used equates to you burning more calories than your weight machine counterparts. The same can be said for bodyweight exercises, which can be more effective for core strengthening and calorie-burning than workouts done on machines.
Overall I find people over estimate the intensity of their workouts, sometimes you have to switch things up to get you back on track to your goals!