Four Intensity Techniques For Improved Gains and Boosted Workouts
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You want to get the most out of your workouts and push yourself to the limit. You work hard, give it your all, and then once you’re done, that’s it. You start over again.
You might not be getting the most out of your workouts if you’re relying on one technique to challenge yourself. These four techniques will ensure that you’re constantly improving!
Occlusion bands are a recent fitness trend that can be done with or without weights. You wear them around your arms or ankles to restrict blood flow to the muscles. This will help improve your muscle endurance to get more out of your workouts.
Occlusion bands work best in conjunction with other exercises like squats and calf raises, but they’re also great on their own! You can buy occlusion bands online or at some sporting goods stores. For beginners, 10-minute sessions are recommended twice a day for three days in a row, with two additional days of rest in between each series.
Increase Time Under Tension
Building up your time under tension (TUT) can be an effective way to push yourself harder in the gym.
If you’re not sure what TUT means, it’s essentially the amount of time your muscles are under load. Ideally, you want to increase your muscles’ time under tension during each exercise.
When increasing TUT, don’t worry about increasing the weight as much as maintaining good form and moving faster. This will have a more significant impact on your workouts than increasing the weight alone. Most people will experience less pain when performing high-intensity exercises with lighter weights than heavyweights performed slowly or without good form.
Fuel Your Body Properly
No matter which workout you’re doing, it’s essential to fuel your body with the right foods at the correct times. If you don’t, you’ll feel sluggish and less motivated to work out.
You also want to be sure that you’re eating enough carbs, protein, and healthy fats before a workout so your muscles have all three macronutrients to use as fuel. This will help you train harder for more extended periods without feeling drained.
A post-workout snack is also essential. You need those macronutrients right after your workout, too, to help your muscles recover from the training and build up those muscle fibers.
For a pre-workout snack, make sure it has a mix of carbs and protein—a banana and peanut butter sandwich would do the trick! And if you can’t eat a big meal before a workout, make sure there’s something else in your stomach like fruit or yogurt. That way, you’ll have some nutrients in your system when you start training.
Supersets are a great way to get the most out of your workouts. This means that you’re doing two exercises back-to-back with no rest in between. So, for example, you might do a set of 10 pushups followed by 10 sit-ups.
The benefit of supersetting is that it challenges your muscles to work harder and use more energy. You’ll get more out of your workout because you’re using the same amount of time to do more reps or sets. The downside? Supersets can be hard on your joints, so if you have any injuries or limitations, talk to your doctor before trying this technique.
*This article is based on personal suggestions and/or experiences and is for informational purposes only. This should not be used as professional advice. Please consult a professional where applicable.