The word ‘ Intense ‘ refers to physical exertion, mental exertion, or strong emotional feelings of exertion. So, what is an intense workout and how can we accomplish it?
Actually, an intense workout involves all of the above. Physically, we become involved with what we are doing. We require our body to perform various tasks.
Mentally, we want to put off the everyday cares or anxieties, concentrate on what we are doing and enjoy this change of the daily grind.
The emotional aspect of an intense workout is the fun part. When we feel that we are progressing in our regular workout, we not only feel better physically, but we have that overall sense of well being.
Our emotions are now involved because we feel good about ourselves. 🙂
Walking…..An Intense Workout
How To Do It…..The Correct Way
Intensity refers to : extreme force, degrees, or strength. It can also refer to extreme, acute, fierce, severe, powerful or vigorous.
Walking with Nordic poles can be associated with all of the above categories. How so?
Since we are here concentrating on an intense workout, we are assuming that you already have a measure of physical fitness. However, as you gradually increase your intensity, your fitness level becomes more and more pronounced.
Recall that in the beginning you added short bursts of high intensity during every workout routine.
Soon you will see that these short bursts of intensity rely on the stored energy within your muscles. It takes time, and regularity for your muscles, tendons and ligaments to “catch up to” these workouts.
It does not take much to get tired from these short bursts. On the other hand, as you continue, these short bursts become longer and longer as you become more and more fit.
What To Expect
This interval type of training will give your body time to adapt to your demands. Soon, with systematically repeating the depletion of glycogen within your muscles, your body will increase it’s capacity for stored energy.
Now those activities and exercises that at one time were tiring, (anaerobic) become easier to maintain (aerobic).
We find that we have more zest for life along with building lean muscle mass which begins to develop and in turn, burns body fat quite effectively.
If you find that what you are currently doing is “not getting the job done”, then it’s time to step up your intensity.
Cardio Training For The Advanced Workout
Just to name a few of the benefits of cardiovascular training and their benefits are : stress reduction, weight loss because of a greater capacity for burning body fat, and disease prevention. All because you have a fit body.
Meditation During Workouts
At times you’ll need to change what you are thinking about as you have your workout. You’ll need to meditate on what you are trying to accomplish and its final goal…just to get through your workout. That is OK to do, but it does take effort.
Remember, you are trying to change the composition (conditioning of or shape of) of your body. High intensity training will get the job done.
Gearing up our bodies or kicking them up to a higher gear requires experience, care and effort on our part. It also means that we do not want to injure ourselves, especially at the start.
What Is Your Heart Rate?
To begin with, measure your heart rate. How many beats per minute (bpm) when at rest? How many bpm after a workout? The lower the bpm after a workout is an indication of your physical fitness.
The same is true when you are in a resting state. Keep track of your heart rate from time to time. You’ll note that as your physical fitness improves, your heart rate will decrease when you are performing the same type of physical activities.
Working out with more intensity will (without hurting ourselves or overdoing it) typically, strengthen our hearts, producing a slower bpm.
Warming Up and Cooling Down
Ambient temperature, whether it be warm, hot or cold along with the altitude we find ourselves, can play an important role in the overall health of our body before, during and after our intense workouts.
Intensity demands that we push ourselves to the limit. However, we need to be aware that overloading our musculoskeletal structures without proper warm up can result in injuries.
Proper warm up, stretching, and cooling down are all a part of an intense workout so why not make it enjoyable? By our gradually increasing our walking speed or pace will give your body that needed muscle warming up for what is to come.
But what about speed and types of walking or running for intensity? Let’s consider that now.
Written by : Tom McDaniel Share this site
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