The Importance of Intensity
I wrote a few weeks ago that timing your rest periods between sets in the gym is important. This leads me to today’s topic which is intensity in the gym. Intensity in the gym means that you are training with focus, proper weight, proper technique, proper program design, and proper rest periods. I’m going to address each one for you so that you can get the most out of your time in the gym.
Proper weight: Proper weight means that you are challenged in the gym with the weight that you are lifting. For example, if your repetition range is to be 8 to 10, then you should be hitting those targets. You shouldn’t be able to do 25 reps. This means that you are going way too light. At the end of each set you should feel the muscles that you worked out. Alternatively, you should be able to hit the minimum. If you have the same target but can only bump out 3 reps, then you need to lose the ego and drop the weight to something more realistic.
Focus: When you’re in the gym, you are there to workout. Forget talking to your friends and wasting your time. Focus at the task at hand and save the rest for before and after the gym.
Proper technique: Proper lifting technical is important to make the most out of your workouts and prevent injuries. If you lift too much weight you will struggle as your body will look to lift the weight whichever way possible. This will hamper your improvements in the gym, and may possible cause joint and muscular injury that can set you back weeks or months in the gym.
Proper program design: This means that you are in the gym with the purpose of attacking several muscle group in a row with a set out plan. The worst thing besides not showing up is showing up and not knowing what to do. You would probably be best to ask a professional for help and with proper guidance you will see that your improvements in the gym will be faster.
Proper rest periods: Depending on the amount of reps that you are doing, typically the lower the number of reps the higher the weight and the higher the time that you need in between sets. You will want to limit your time in between sets anywhere from 10 seconds up to about 3 minutes, on average. It is important to respect these rest periods between the sets to keep the intensity up. You don’t want to do a light set and then sit down for ten minutes in between each set talking to your friend or watching one of the tv’s in the gym.
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Filed under: Fitness
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