Exercise Intensity: Phoning It In vs. Amping It Up

The Rock Stars

Every gym and every class has a Rock Star. She's the one with the wild look in her eye who can't wait to get started. She normally stands near the front and always jumps higher and runs faster than the rest of the group. Rock Stars are in the zone, feeling their strength, dripping in sweat, and loving every minute of it. Some folks call them "show offs" but secretly watch them and wish they had that kind of energy and confidence.

Rock Stars may have once been Noodles or Workers, but somewhere along the way they experienced the direct correlation between the intensity of their workouts and the change in their bodies. They got it. And now they're hooked. Bottom line: Rock Stars get results.

How to Amp It Up

So who are you going to be? The one who phones it in or the one who amps it up? (Check out the video to understand your choices!)

Look at it this way: If you're going to go to all the trouble to arrange childcare, tug on your workout bra, lace up your shoes, and shave your legs, for goodness sake make it worth your while! Put forth the extra effort and reap the results. Here's how to amp up your workout:

• Make it brisk. When you're walking, go quickly enough and with a long enough stride to make you sweat. Act like there are literally ants in your pants.
• Add extra reps. Let's say your strength workout calls for 12 biceps curls. A Noodle would do eight reps and collapse in exhaustion or complain that her wrist hurt. A Worker will dutifully complete all 12 reps. A Rock Star will do 14 reps … just because she can.
• Add time to your workout. If you planned to exercise for 45 minutes, make it 50 if you can. Even if you take a 45-minute class at the gym, you can jog around the indoor track for five more. Or you can do jumping jacks, squats, pushups, or lunges anywhere. If you're walking, how about taking the 10 minutes to literally go the extra mile?
• Tighten your band. You can make any resistance band movement more challenging by choking up on the band and removing any slack. If you can comfortably complete a set of 12 Supermans, you can either do extra repetitions or just do 12 with your band tightened up around your hand or leg.
• Take the high road. In our workouts, we describe different exercise moves for varying degrees of difficulty. For instance, holding a plank position on your hands and knees is easier than doing it on your hands and toes. Amping it up means performing plank on your toes for as long as you can, and then moving to your knees. Each day, you stay on your toes a little longer.
• Add mini-workouts to your day. Even if you worked up a good sweat during a 45-minute workout today, could you possibly sneak in 15 triceps dips on a chair at some point during the day? Could you drop everything and do 10 pushups right now? Could you put the baby in the stroller and the dog on the leash for a 10-minute walk in the fresh air? Could you take the stairs … two at a time? How about putting the baby in the exersaucer, planting your feet in front of it, lying on your back and curling up to play peek-a-boo … about 25 times in a row? If you get creative, you can do this. And when someone asks you how you got that flat belly, you can honestly answer, "Playing with my baby."

Please consult with your physician or healthcare provider before embarking on a new diet or exercise program. Nothing contained on this site should be considered as, or used as a substitute for, medical advice, diagnosis, or treatment.