Fitness Tip of the Week: Change up the Intensity

On some days, it’s good to push it and be aggressive.

On other days, it’s good to train lighter and focus on quality.

Its best to have a structured program that gives you both!

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Here are some examples of how

a weight training workout might be structured:

• Heavy day - Training with Heavy Weights and Maxing (85-100% max)

• Muscle-strengthening

• High joint stress

• Longer rest between sets (2-5min)

• Percent day - Training at a percentage of your Max (75-85% of max)

• Muscle-adaptation

• Mild joint stress

• Medium rest between sets (1-3)

• Endurance day - Lighter weights, higher reps (65-75% of max)

• Muscle-endurance

• Joint recovery

• Low rest (30sec-1min)

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A consideration of your future goals (health, fitness, weight loss, strength, endurance, appearance) should influence your workout schedule and frequency (how many times a week).

Remember – a workout is not about stringing together a series of exercises and calling it a workout. Instead, always react to feedback - before, during and after your workout.

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