Change up your workout by changing its intensity

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The human body is an amazing machine, adapting quickly to the exercises and activities we choose to do. For that reason, we must be intentional in changing up our workout routines.

This doesn't necessarily mean that you have to change the movements and exercises you are doing or buy the latest exercise gadget on TV. It is as simple as changing the intensity of the exercises you do.

By changing the intensity, we can benefit more from the results. This does not necessarily mean that you have to increase the impact, like going from an air squat to a squat jump or from walking to running. In fact, impact is not synonymous with intensity. Impact describes the amount of force the body must work with, while intensity refers to the level of difficulty, your exertion rate.

High-impact moves are important, but they can be difficult. For many reasons, not everyone wants to perform high-impact activities. While these types of moves can increase bone density, they can also assist with skill acceleration and deceleration as well as coordinated movements. However, the increased intensity may also cause some muscle aches or joint pain.

For those of us who do not want the jarring and jumping of these high-impact moves, there is good news. You can engage in higher-intensity exercises without having to perform high-impact moves, which is great for anyone of any age or fitness level. Experts suggest incorporating the following strategies to naturally increase the intensity of your workout or a specific exercise.

Increase your speed - have a set amount of time for performing a movement, and increase the amount of repetitions you perform within that time. You can also do that with walking. If you spend 30 minutes walking, increase your speed to cover more distance. This will keep you from having to dedicate more time to being active.

Increase your range of motion - make your movements bigger. Whether you need to squat lower, reach higher or step wider, all of these can help you improve your range of motion and flexibility while intensifying the actual movement.

No matter what exercises you do, just keep moving. The goal is to maintain or improve your cardiovascular fitness, muscular strength and endurance. By doing so, you may experience better health and fitness as well as enhance your overall quality of life.

Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.