Success After Lap Band Surgery - How Do I Know When To Step Up My Work Outs?
By: Jon Osumi
Getting started exercising is hard. Once we start a strength training program how do we know when we are ready to advance it? The number one question to ask yourself to determine if the workload is correct is: Can I hold perfect form for the entire set? If the answer is YES and the workload feels less than maximum, then try raising the intensity SLIGHTLY. Small increments of added intensity will allow your body to adapt to the new workload and possibly continue to adapt toward your potential. Too much intensity can cause the progress to 'plateau' as the body is overloaded. The word INTENSITY is used here because a more difficult workload can consist of: more weight, added repetitions, slower repetitions, longer workout duration, or many other variables. Intensity is the measurement of how hard you are working, and all the items mentioned above will contribute to increased intensity.
Back to the original question: how do you know when the intensity should be changed? During any set, the last few repetitions should have a significant burn when completed. If you are not feeling that anymore, it might be time to raise the intensity. If you are completing an entire workout and still feeling fresh at the end, it might be time to raise the intensity.
The original question actually poses another question: how do I know if the intensity is too high? The workload is too much if you cannot hold the same posture on the last repetition as the first repetition. Any extra body movement that helps complete the exercise will be detrimental and can cause an injury down the road. We are all capable of working very hard, but there is a fine line between what is helpful and what is hurtful. Good habits reduce the stress on the joints and connective tissue, while bad habits will continue to build up stress until an injury occurs.
Jon Osumi
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