To be honest, I HATE working out but it's the results I am much more interested. When you block time for your exercise doesn't it make sense to have an efficient and effective result for your efforts. I do not have competitions on my calendar anymore. No team member is relying on me to be in peak form. I'm just trying stay alive and have the physical ability ro move this old body on its own for as long as possible. This menial task takes so little exertion on a regular basis it almost astounds me with the keyword being regular.
As long as you're moving you're meeting a minimal goal that 30% of Americans have a problem attaining. It's expected as we get older to slow down but look at many of our youths today. Sad to watch in my opinion except for their shoes. If $500 Jordan's would let me lift more or run faster I would gladly trade in my $80 New Balance pair.
Today INTENSITY is my focus. None of us want to exercise grudgingly for 1, 2 or more hours. I take that back, there are some that do but my belief is they are overdoing it. Intensity is the thought of how can I make this exercise harder but without injury and spend less time doing it? There's no easy answer although for weight trainers I have some suggestions. It's simple really and all you need to do is slow down. Whereas 1 repetition could normally be completed in 1 to 2 seconds try stretching that out to 6 or 8 seconds instead. Oh, you'll feel it, and why, because you've taken the inertia and momentum you usually use to complete that same rep.
Another change to introduce would be to take that same rep and split it into thirds. Now your, let's say, bicep set, is done with 10 to 12 reps of the beginning 1/3 of the movement immediately moving to 10 to 12 reps of the middle range of the movement then immediately to 10 to 12 reps at the upper third going to FULL muscular contraction. A slight hold at FULL contraction is an excellent source of the desired intensity. Once again, inertia & momentum are minimized in the equation. Yes, it 's a lot tougher then again so are YOU!
Building on that concept, you might want to try what I call "one and a halfs". Using bicep curls as an example you complete the positive motion normally but the negative portion is not. You'll get about halfway through and contract again then repeat the motion. Two contractions for the price of one! Your muscles are going to LOVE HATE it, but only for the moment. That's INTENSITY! Don't stop there you've got an entire circuit left to do.
These Tactics Make Exercise Much More Difficult although Their Use Allows for a Very Palatable Result When Used Sparingly!
Crediting David Weck, WeckMethods and YouTube for this week's video