Increasing the intensity of your workout can be as simple as changing up your playlist. Listen to certain kinds of music to increase and maintain your workout speed during cardiovascular exercises, the American Council on Exercise recommends During strength training at the gym, increase your intensity by varying your exercises and recovery times. Adding intensity to your workouts requires the use of more energy. The harder you work, the more you will sweat.
Cardiovascular
Step 1
Choose workout music that has a distinct, consistent beat to listen to during cardiovascular workouts, such as when exercising on treadmills, elliptical machines, rowing machines, exercise bikes and stair climbers.
Step 2
Measure the beats per minute of your song selections. Play your music and look at a clock. Tap your foot to the beat of the music and count the number of times you tap your foot per second. Aim to select music that is faster than 120 beats per minute, which is two taps of your foot per second.
Step 3
Listen to music that is approximately 137 to 139 beats per minute while power walking. Take a step for each beat of the music to keep up your workout speed, which would approximate a 4-mile-per-hour pace, to increase your heart rate and elevate your workout intensity.
Step 4
Listen to music that is approximately 147 to 169 beats while running. Match your running speed to the speed of the music by making foot contact with the ground on each beat. Increase your running speed and running intensity by listening to music closer to 169 beats per minute, which is approximately an 8-minute mile pace.
Step 5
Use songs that are between 135 and 170 beats per minute while cycling. Pedal a complete rotation for every beat as you cycle. Pedal closer to 170 beats per minute, which is about 85 revolutions per minute, to increase your workout pace and intensity level. Maintain your speed to match the beat of the music for your entire cardiovascular workout.
One-Rep Exercises
Step 1
Select a heavy weight for your bench press. Slide weight plates onto the barbell until you reach a weight that is near the maximum that you are able to lift. Ask someone to spot you during the exercise.
Step 2
Lie on your back on a weight bench. Grasp the barbell with both hands. Unrack the barbell by pulling it off the supports and straightening your arms toward the ceiling.
Step 3
Bend your elbows and lower the weight to your chest. Straighten your arms to press the barbell. Rerack the barbell; have your spotter assist you if necessary.
Step 4
Rest for five to 10 seconds. Perform your next repetition.
Step 5
Rest for five to 10 seconds. Perform your third repetition.
Step 6
Continue to rest and perform the exercise until your desired number of repetitions are complete.
Tips and Warnings
- The bench press is not the only one-rep exercise you can do. Use this style of training for your leg press, shoulder press, pullup and leg extensions.
Things You'll Need
- Music
- Clock with a second hand
- Weight bench
- Barbell
References
- American Council on Exercise: "ACE Certified News": ACE-Sponsored Research: Exploring the Effects of Music on Exercise Intensity; Carl Foster, PhD., John Pocari, PhD., Mark Anders; September 2010
- Bodybuilding.com: Four High Intensity Training Techniques to Get Ripped and Build Muscle; Alex Stewart
- Self Growth: Exercise Pacing and Use of Music
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