5 methods to maintain your train depth excessive at house
Exercising at home, despite its convenience, is not always easy.
Many people are motivated by the energy of a group class or the personal presence of a killer trainer. You might be short of space or lack of familiar equipment. Maybe you're somewhere in the middle. Or maybe you love the efficiency of exercising at home.
Those who are intrinsically motivated thrive in solo situations and don't need the outside influence of others to survive tough training. The benefits associated with exercise are of course satisfactory regardless of the environment.
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However, in the vast majority lie those of us who are extrinsically motivated. We desperately need someone to push us. These types of people are driven by appreciation or praise, and without them, desire and intensity can subside. In situations like this, trying to keep the intensity high will make you feel like a deflated balloon.
Here are some strategies to help you maintain all the physiological aspects of a group atmosphere in order to stimulate you to peak performance:
Set a clock
This may seem obvious, but there are many interpretations when it comes to setting a timer. You can set a clock to measure the total amount of work. For example, perform four laps of 400 yards and 25 burpees on a running clock. Another way to use the clock is through a strategy called "every minute on the minute" (EMOM). For example, if you crouch for five reps for 10 minutes at the beginning of each minute. Viewed as EMOM10, this will keep your heart rate elevated and give you plenty of time to recover.
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Pro tip: If the intent of your session is to get to muscle failure, a two to three minute break in this particular situation is a more appropriate technique.
Add combination moves
While muscle isolation is helpful, combination movements (that is, more than one muscle group in action at the same time) are ideal for getting your heart rate up and increasing the intensity. You can already do these movements in your workout without even realizing it. Here's the short list: rows, tricep dips, lunges, squats, compression presses, deadlifts. From a physical-therapeutic point of view, I love these movements because they are functional. They permeate everyday activities such as getting up from a chair. You'll notice an instant difference in intensity as you sprinkle more of it into your routine.
To run? Include intervals. These are short bursts of speed followed by less intense, low heart rate activities. For example, sprint 200 meters and then run 400 meters at a normal conversation pace. Perform these intervals over a cumulative distance of 3 miles. This type of exercise is known as measured intervals.
Another option would be to work as hard as you can for as long as you can, followed by an untimed recovery break – for example, max reps of bicep curls with a resistance band, followed by rest until muscle fatigue subsides, or a sprint over the top maximum distance (running, rowing, cycling) followed by a slower recovery pace. This type of exercise is known as different intervals. Using this strategy in a weight training exercise like the example above can give you a complete rest. Using different intervals for running, biking, or rowing can either reduce your speed by 75 percent until you get back to your recovery heart rate, or stop recovery entirely.
Add in plyometric exercises
Plyometric training is ideal for building up intensity, protecting against injuries and improving performance. Any form of jumping can create greater intensity in your training. Think: box jumps, jumping lunges, jumping squats. Take those moves that you are already familiar with and add a performance component to your session to get more bang for your buck.
With every jump movement in a workout, it is essential to protect your joints and control your landing. Repeated jumping with poor mechanics can cause hip, knee, and ankle disorders. Choose a challenge that makes sense for your fitness level. Maybe that means a bottom box or a squat jump instead of a jumping lunge. Listen to your body and work on improving eccentric control (jumping off) on lighter variations to keep your workout moving forward.
Community leader boards
Another fantastic way to keep the intensity of your workout high is by joining a digital community or by paying for a subscription which has a leaderboard where you can compare results while interacting with other members. It's not exactly the same as high fives and punches in the gym, but it mimics the environment many of us need to be successful. Some programs are comprehensive and require the use of their equipment (hello, peloton). Other program subscriptions provide interactive communities with the devices you already own.