Increase Your Workout Intensity

For many people there never seems to be enough time for anything, each day is a continuous rush from one job to the next, then bed, wake up and the repeat the whole process the next day.

This can be the same for exercise as well. We rush from one thing to the next not necessarily following any plan but just jumping onto the next available machine.

Pre planning your exercise routine is as important as pre planning your day. We can all achieve so much more by planning your day in advance and this is just the same with exercise. Just spending a few minutes planning your day and planning your exercise routine can help you achieve all those goals you set yourself in life.

Here is a great tip to help you save some time in the gym whilst increasing the intensity of your workout. I use the type of training with myself, my clients and my classes because I want everyone to hit their exercise goals. We all know how important resistance exercise is in maintaining a healthy weight, so by combining two exercises together we can not only work more efficiently but challenge the body systems more. This creates a multiple joint and muscle exercises, that help the body burn fat quicker.

An example of this is the squat and the shoulder press. 2 exercises that are common in the gym, one is important functionally movement for the lower body and the other helps to strengthen the upper body, but combined together the squat/ press will do all that and increase the challenge on the cardiovascular system.

Start in the standing position with dumbbells held in the shoulder press position, squat down until your thighs are parallel to the floor then return to standing position. From there press the dumbbells overhead then return to the shoulders. Repeat this 8-12 times for a great combined exercise.

Other examples of this type of training are:

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Vertical Jump Training Exercises to Increase Your Vertical Leap

Vertical jump training which includes jump rope training exercises is necessary if you wish to improve your vertical jump ability. There are specific sports and activities that require you to be a high jumper and if you think you need to enhance your leap, below are the things that you should consider keeping in mind.

Basically, if you want to jump and plunge higher, you need to build strong muscles. Athletes such as basketball players need to perform specific exercises that help enhance vertical leap.

The absolute way for you to increase your vertical jump ability is to do more of your usual exercise routines and combine one or more of the exercises. However, it is important for you to consult a professional before changing your training habits. Moreover, you should also have ample warm up exercises before proceeding with any vertical jump training routine.

Easy Exercises to Enhance Vertical Jump Ability

After warming up (light jogging in place for a few minutes, for instance), you can already start doing several or all of these following exercises that can help enhance your vertical leap. Once again, please be reminded that you should consult your trainer and physician before doing any exercise as not every training program fit everyone.

Toe raises

To perform toe raises, stand with your weight equally divided with your two legs. Next, raise your feet so that you are standing on your toes' tips. Release slowly until you're on your original position. Do 20 to 25 repetitions. You may increase the repetitions after a week or so of training.

Knee bends

To perform knee bends, start with standing upright then slowly bend your knees while making sure that your back is straight. Continue bending your knees down, but only up to your capacity. Do not overdo the bending and if you feel any pain, stop at that point. Gradually go back to the original position. Repeat 20 to 25 times as well.

Knee bend jump

This exercise is basically derived from knee bends. However, you are required to jump after you have bent your knees to a certain point. To do this, repeat the directions on how to perform knee bends. Once your knees are bent to its maximum capacity, jump upwards as high as you can. As you land, assume the first position where your knees are bent. Repeat about 10 times for the first week and increase the repetitions in the following weeks.

Jump rope training

Jump rope exercise can extremely increase your leg muscle strength and eventually helps enhance vertical leap ability. This exercise can be done anywhere for several minutes as long as you can.

Given these vertical jump training exercises (toe raises, knee bends, knee bend jump, jump rope training), you can be assured that effortlessly dunking that basketball is possible for you, too.

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