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     Fitness Tips For 1/28/2015
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Your Intensity Threshold

by Donnie Whetstone

Intensity is the active ingredient in all exercises. Yet intensity
alone is only part of the equation. Consistency is another element 
that is needed. The two make an unbeatable pair in getting the 
quickest adaptive response from the body.

Now this is not indigenous to just bodybuilders who are no strangers
to this concept. The general public has a lot to gain from it. This
is evident with the medical community acknowledging the benefits of
intensity in training.

As a Certified Personal Trainer it's the base of my business, 
providing consistent, intense workouts for my clients. However, here
is where it get tricky. Not everyone has the same intensity 
threshold.

There are a number of factors that can affect a person's intensity 
threshold. Some are controllable like diet and lifestyle. Some are 
not like injuries, age and hereditary conditions like hypertension 
are a few. This does not mean all is lost. It means it will take 
longer to accomplish the goal.

The consistent intense workouts that I do are the primary reason 
why I eat well all year around. Of course I don't walk around with
a chastity belt around my mouth but I do keep the eating in 
perspective. With intense training there is a definite correlation
between performance in the gym and activity out of the gym. When 
clients experience this, then the need for a lifestyle change is 
realized. The amount of intensity needed in a workout depends on 
how far and fast an individual wants to go.

Competitive bodybuilding is the extreme side of the spectrum. Holding
the cliché "Drastic results require drastic means". Fortunately 
extremes are not necessary for the general public to get intensity in
their workouts. During the course of a workout I get and keep my 
clients in an area I refer to as the zone. It's an area outside of 
their comfort zone and yet they are still able to efficiently 
complete their workout. How far a client can train efficiently in 
this zone is their intensity threshold.

The second catch is the consistency. Which means if a client trains
with me 3 days a week for 30 sessions, then their subsequent workouts
must be as intense or a bit more intense that the previous for the 
entire 30 sessions. The body then adapts to the consistent stress 
imposed on it which brings about change.

There are a number of ways to add more intensity to a workout that 
is lacking it. The most basic is to increase the weight of an 
exercise. I love heavy weights but heavy is not a prerequisite for 
increasing intensity which is a common misconception. Rule of thumb
when I'm with clients is moderate poundage. Challenging but 
manageable.

Another way to increase the intensity is by increasing the rep or set 
range, still using moderate poundage. This is an excellent method of 
heating things up a bit. Speed is also effective. Not in terms of rep
speed but rest between sets. Then there are the ATP's, Advanced 
Training Principles. Superset, tri-sets, compound sets, force reps, 
negatives, continuous tension, rest pause (my favorite) and a slew 
of others I will talk about in the future.


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Your Intensity Threshold

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