Thursday, May 23, 2019


Hello and Welcome to Super Tuesday
I have so many thoughts on this particular question.
I have the fortune to be able to test all my workout ideas and theories in real life settings with real people everyday.
And because I train groups of different fitness levels, I can see and get feedback immediately 
What makes a workout hard? A better question is what makes a workout effective but lets keep it to what makes workout hard?
The Answer is YOU.
Pick an exercise...Push Ups, Squats, 1 Mile 
Exercise intensity is the amount of physical power (expressed as a percentage of the maximal oxygen consumption) that the body uses when performing an activity. For example, exercise intensity defines how hard the body has to work to walk a mile in 20 minutes...or 10 minutes or 5 minutes
Think about it, the distance is the same...the work needed to run that mile in 5 minutes is different than the work needed to do it in 20 min
100 Push Ups or 100 squats...can you do it in 10 minutes or in 2 minutes
In weight training, volume is the term used to describe how much work you do, such as the number of repetitions (reps) you perform in an exercise. By contrast, intensity describes the difficulty of and exercise, typically based on the amount of weight you lift.
Take deadlifts as an example. If you do five reps with a 100-pound barbell and increase to 10 reps, you will have increased the volume. If you maintain the reps but increase the barbell weight to 150 pounds, you will have increased the intensity.

While you may assume that both of these scenarios deliver the same results, the outcomes in terms of muscle growth and fitness are actually very different.

Volume vs. Intensity

Broadly speaking, you would focus on increasing your exercise volume to improve your fitness and endurance. To build lean muscle mass and strength, you would increase the intensity.

This is not a cut-and-dry rule. Clearly, any exercise you do will improve your fitness, endurance, muscle mass, and strength to varying degrees. But, ultimately, cannot grow your muscles simply by increasing reps or improve your endurance if you don't increase your reps.

Now with all of that said....even in a group session ( a class) as the Coach I can only control intensity so much, I can control keep the class going, but intensity is up to YOU

If you are a member of THE WORKOUT, you may notice an increase in intensity by changing the tempo and routine of the sessions this week...

I just want to see how it plays out

Does all of this make sense?
Do you have questions on intensity?
Do you have questions on making workout harder?

Do you have questions, period?

Let me know, I would like to answer them if I can

Coach Rafael
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