Mental Strategies to Increase Workout Intensity

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Exercising

You often find yourself thinking, totally confused, about why your muscles don’t respond the way you expected.  You’ve read a hundred books and articles, So Today Read About Mental Strategies to Increase Workout Intensity eat right, get enough sleep and rest, take supplements, and train like a warrior. And yet, the results obtained are neither close nor far from what he intended. He begins to get frustrated and wonder if the effort is worth continuing.

But what if I told you that you just think you train too much? Consider the following factors that may be holding you back and the secrets surrounding them.

Intensity Applied to Success

The secret of the most successful athletes is the development of very refined competitive skills to be carried out later with intensity. Especially for those who train with weights, mastering intensity is a key ingredient in achieving size and muscularity training. But it is necessary to ascend to the maximum intensity through the previous development of the physical capacity and the necessary Hyperbolic Stretching strength.

Intensity is defined as the application of maximum effort systematically applied to a technically developed motor skill. This means that we must try out techniques before we can apply intensity. Therefore, if you lack experience and try to perform a deadlift with an incorrect style, you could get injured. But if you do it with correct technique and good style, it will help you to prevent training accidents.

Try to Win

Before you can perform with maximum efficiency, you must first master the physical discomfort associated with intense physical activity. The expression “No pain, no progress”, refers to the mental development of pain tolerance to be able to take muscular endurance to the absolute limits of failure, thus stimulating muscle growth.

Strength and endurance athletes use the expressions “reaching the limit”, “going to the maximum”, and “hitting the wall” as representing the upper limits of performance. However, this does not imply the use of dangerous and careless techniques to achieve maximum performance at any price.

On the contrary, with regard to exercise, the term refers to the skillful use of weight training techniques, systematically applied to the muscle group that we work and which will allow us to produce temporal failure, without causing muscle injuries. Therefore, it is necessary to distinguish muscle congestion and fatigue from the pain of an injury.

The discomfort caused by fatigue usually disappears 20 to 30 seconds later, while the pain of an injury is accentuated. Therefore, first of all, we have to know our own physical limitations and learn to read the signals that the body transmits to us.

Break through the Pain Barrier

The next step is to overcome the pain barrier. For this, it is first necessary to develop tolerance to this pain. This is achieved by progressively increasing the intensity, so that your body gradually adapts to the sensory overload. Eventually, continuing to train with the same weight, the same number of repetitions, similar rest times, makes us feel all of this less intensely.

For starters, a set of push-ups with 10-pound dumbbells can be very heavy and produce considerable muscle fatigue and congestion. After 3 or 4 workouts, these dumbbells will get lighter. In a month, a 14-pound dumbbell can become the same as a 10-pound dumbbell. In other words, muscles adapt to increased weight and respond to it in the same way as if you were lighter.

Work Out

Be Mentally Prepared

You should expect to feel some pain. This will prepare you emotionally to increase physical intensity. Unfortunately, in our culture, pain has become a word with a very negative connotation.

All the messages we receive tend to present pain as something undesirable and that should be avoided. The media bombards us with a massive arsenal of painkillers. We are also told not to harm ourselves, not to overdo ourselves, and to seek balance and well-being.

These affirmations program and convert us into pleasure seekers; In individuals who do not seek to develop through difficulties and pain.

To combat this tendency, psychologically we must change our perception of pain as something that must be tolerated and even sought after. As time goes on, the same level of pain will decrease, and the brain will reinterpret pain as something acceptable.

Surprisingly, as you continue to work within the pain zone, the muscle responses of increasing strength and size will be mentally interpreted as pure pleasure.

This is the point at which the brain begins to transform these pain sensations into feelings of euphoria. Even so, the continuous exposure of the nerves to the pain process produces a decrease in the response to the same level of pain that previously affected us.

The Brain is Immune to Muscle

Getting the brain to reinterpret pain as pleasure is not difficult at all. It only requires three elements: 1) Constant effort, 2) Repeated exposure, and 3) Absolute determination to succeed.

Getting used to pain that does not produce injuries is similar to the process that allows you to withstand the high temperatures of the sauna; we slowly let the body adjust to the intensity of the heat.

In the same way, if we gradually increase the intensity of the workouts, over the course of a month, the brain will not be exposed to abrupt feelings of physical discomfort. As time goes on, muscle fatigue, general congestion and heavy loads will become “normal” and perfectly tolerable. Once you’ve reached the upper limit of your pain tolerance, that will be the future limit of your training intensity.

Finding Pleasure in Pain

What transforms intense physical effort into pure ecstasy is the victory over our feelings, fears and doubts. When we got to that next step, where we added more weight and were able to do more reps, we hit the authentic athlete class mark.

All who manage to reach this level will enjoy the pure pleasure of victory over their previous limitations. The next time you can do 12 reps of squats, challenge yourself and trust that you can increase the weight by at least 10% more. So that you can do 8-10 reps correctly (always make sure a workout buddy experienced in this type of help is observing).

Yesterday’s Memories

Past experiences of pain can teach us to avoid it rather than face it and work through it. A curious human phenomenon is that we can never fully appreciate pleasure until we have experienced some pain.

Today, we Westerners feel manipulated and encouraged by television, technology and automatisms to reduce efforts, avoid discomfort and seek immediate gratification.

Consequently, we place an excessive emphasis on the pursuit of pleasure. Which weakens the discipline necessary for any achievement that requires intense and prolonged effort. Abandoning an intention is much easier than insisting on a difficult achievement. In this regard, few are superstars and there are millions of “can be”.

Take note: continuous effort is the key to athletic success (as well as wealth and fame). If you are serious about getting better, you must keep moving forward and face your fear of failure. Be confident that each attempt will help you improve your skills and increase your strength.

Survival of the Best

While getting rid of the internal battle between pleasure and pain, you must decide what your long-term goals will be. If you seek pleasure just because you feel good about it, you are likely to avoid most unpleasant experiences.

The danger inherent in this type of behavior is that the slightest effort will start to make you feel bad. And as a result, you will end up avoiding doing everything that requires the least amount of intensity.

The word ethics seems like an inappropriate choice, but over time, the rewards for your efforts will be pure victory. Great achievements imply great efforts, and nothing worthwhile is easily achieved. If that were so, we would all get something without having to pay any price.

 

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