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Intense Workouts

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Intense workouts are great for building endurance and strength. The problem is that to do them you need to be in tip top shape. However, it's not that hard to get there if you have a right mindset. It may take a while, but that's okay. The process should be gradual and not all at once.

To have intense workouts it's always better to start easy and gradually build intensity. If you try to jump in and get intense, while you're out of shape, there's a good chance it will be most unpleasant. Excessive soreness, fatigue and injury knock people out the game early. In other words, they quit.

Know your limitations and don't push it. If you don't know your limitations then you need to start easy and build intensity over time. You can also learn the hard way or by trial and error, but I don't recommend it, since you most likely will ened up with injuries. Only those who are well trained and in shape should train with high intensity.

Use interval training to do intense workouts. This is a great way to make gains that take you where you want to be. Interval training simply means that you increase intensity for a short period then slow down again. You repeat the technique throughout the entire workout.

For example, if you walk on a treadmill, start by walking at a slow pace to warm up, then increase walking speed for let's say 5 minutes. Then increase intensity by using the incline for 5 minutes then slow it down for 5 minutes. Repeat for 20-30 minutes depending on fitness level. Next, up time to 10 minute intervals then 15 and so forth until you reach the goal of 30 minute intensity. Tnis way you lessen the risk of injury or over training.

Use circuit training for intense workouts, since circuit weight training is great for building intensity. Many gyms have weight training circuit stations set up, if they don't you can make up your own. This works just as well and you can custom design your workout.

To circuit weight train you don't rest much between sets, if at all, as you normally would. You go directly to the next machine to keep the body working for 20-30 minutes. For optimal results work alternating muscle groups, such as chest/back, biceps/triceps, leg extensions/leg curls and so forth.

Do a combination of interval and circuit training to change it up. This way you give muscle variety and increase the challenge factor. The P90X Workout System is a good example of changing it up they refer to this as muscle confusion. Muscles get used to doing the same exercises or routine and do not respond as well over time.

Be consistent if the goal is to maintain high intensity workouts, otherwise, you won't be able to increase. If you hit and miss workouts then you lose endurance and are set back to beginner fitness levels and all the hard work done previously was a waste of time.

Articles of interest:

Cardio Weight Training

Preparation for P90X Workout