Do you go to the gym, jump on a piece of cardio equipment for 10 to 20 minutes, then do 10 reps with a weight that you could probably lift 20 times, and call it a day? If this sounds a little like your average workout, then you are not working hard enough.
Four symptoms that you should feel every time you workout:
- Increased Oxygen Demand-You should feel out of breath.
- Lactic Acid Buildup-You should feel slight pain and burning in your muscles, but not in your joints!
- Body Temperature Rise-You should be sweating.
- Increased Heart Rate-Your pulse should be faster than usual (most gyms have charts that help you estimate your optimal heart rate).
You may not feel all of these in every workout, but if you do not feel any of them, there is a good chance that you are not working hard enough. Now get out to the gym and up your intensity so that you actually get something out of your workout!
Here is an exercise that should make you feel all four symptoms:
Dumbbell Clean & Press
Grab a dumbbell between your legs in a squat position and then stand up explosively, pulling the dumb bell up to your shoulder. In that same motion flip it over and press it above you.*
*If you don’t know how to perform this exercise or have questions about it, please ask your trainer.