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4 Ways To Boost The Intensity Of Your Workout Without Adding More Weight

4 Ways To Boost The Intensity Of Your Workout Without Adding More Weight

If you’re hitting a progress plateau with your workout session and can’t seem to lift any more weight, this doesn’t mean you’re on track to being stuck at your fitness level. There are many ways that you can add more intensity to your session, all of which should help you eventually lift more weight and bust through that strength plateau.

Let’s take a closer look at a few of the top strategies to try yourself.

1. Drop Set

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drop set circuit

    First, consider doing a drop set at the weight you currently are using. A drop set is where you perform your desired number of reps at your current weight and then drop the weight by about 5-10 pounds. Then perform a second set, drop the weight one more time, and finish up with a third.

    This drop set technique will go a long way towards improving not only your strength, but your muscular endurance level as well.

    2. Increase Your Rep Range

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    increase reps

      The next option is to just boost your rep range. If you are doing 5-6 reps, you can definitely take that up to 8-10 reps in an effort to eventually lift more weight overall.

      Make sure when increasing your overall reps that you do not overdo your rep range. You still want to do a smaller amount of reps between 5-10. This is a common mistake that many people make when lifting, because they think it will build muscle faster. If you are able to do 15-20 reps that means you need to add more weight to get the appropriate amount of reps.

      This is a very good cycle to move through as you continue to see progress. Work your way up the rep range and once you hit a specific point, drop the rep range back down again and try for the a heavier weight.

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      It’s also a great way to mix up your workout program.

      3. Decrease Your Rest Time

      rest time

        Decreasing your rest time is the third strategy to boost your overall workout performance and bust through a strength plateau. By decreasing your rest period, you force your body to do more work in less time, which in turn will get you more fit than you were before.

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        Just always remember that you should never take your rest periods so short that you begin to sacrifice good form. Do that and you’ll be on a road to injury.
        30 seconds should generally be the minimum used for any heavy, major compound exercise. Taking a break is ideal because it lets your body relax from the lactic acid buildup. During the 30 second break it is a good idea to hydrate to decrease the lactic acid buildup.

        4. Use Different Equipment

        rowing machine

          Finally, also try and utilize different equipment. At times, the simple switch could be what will bust you out of the strength plateau and onto better results. For example, if you typically use the barbell press for chest, try doing a dumbbell press instead. Likewise, if you are trying to bust your plateau on the squat, you might transition to leg pressing for a short period of time. There are also a variety of machines you likely never use, like a rowing machine, elliptical or even a tread-climber.

          This not only helps you gain strength, but can also help keep boredom at bay. Incorporating new exercise machines into your routine is a great way to continually challenge your body and keep it guessing as to what’s coming next.

          So there you have the main ways to up the intensity of your workout program without adding more weight. Use these methods when you get stuck and you can still see progress moving forward.

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          Last Updated on January 11, 2021

          11 Hidden Benefits of Using Oil Diffusers

          11 Hidden Benefits of Using Oil Diffusers

          Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

          Read on for 11 hidden benefits of using oil diffusers.

          1. Safe Scents That Make Sense

          Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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          2. Stress Relief

          Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

          3. Improved Sleep

          Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

          4. Appetite Control

          Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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          5. Bacteria and Mold Killing

          When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

          6. Decongestion and Mucus Control

          Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

          7. Mosquito Repellant

          Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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          8. Pain Relief

          While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

          9. The New Anti-Viral

          Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

          10. Improved Cognitive Function

          Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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          11. Money Saving

          With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

          Featured photo credit: Jopeel Quimpo via unsplash.com

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