Once you get into a groove with your workout routine, you may start to wonder what comes next. The unfortunate truth of exercise is that keeping things the same isn’t always as effective as we want it to be. Sooner or later, your muscles won’t get an actual workout from the same activities—you need to increase the intensity. Read on to learn the top ways to step up your exercise routine.
Increase Time Under Tension
You might think that a certain number of repetitions is all that matters in weight training. It’s much better to increase “time under tension” than to add more reps. Time under tension is the amount of time it takes to raise and lower a weight. While you may typically speed through your reps to get the set done, you’ll see more benefits if you increase the time under tension.
This requires more control and yields better results, so try adding a second or two to each action—if you usually lift in four seconds and lower in two, make it five and three, respectively.
Up the Volume
Your muscles can get used to your usual sets, so it’s best to keep things fluid to increase muscle mass. If you usually do 12 sets for your biceps and calves, consider raising that to 16 sets once or twice a week. You’ll feel it when you start adding more.
Upgrade to an E-Bike
Finally, if you’re looking for an equipment upgrade instead of a tip, there’s nothing better than an electric bicycle. You may be thinking, “Wouldn’t that make my workout easier?” Not necessarily!
There are many reasons to convert your bike to an e-bike, such as the ability to set the pace and level of pedal assistance. If you opt for little to no assistance, you’ll enjoy a tougher workout since an e-bike increases the weight of a normal bicycle significantly.
The best part about an electric bicycle is that it allows you to warm up and cool down effectively. Set the pedal assistance to a higher setting when you aren’t working out, so you’ll keep your legs moving, but you won’t exhaust yourself during a relaxing cool-down.
Now that you know the top ways to step up your exercise routine, take your workouts to the next level and enjoy fitness like never before!
