Rapid and Explosive Movement

There are several ways that we can increase the intensity of an exercise to stimulate further development of muscle, bone, tendon and ligament strength.

1. We can increase the weight or resistance, so that the targeted muscle group has to work harder lifting, pulling, pressing or pushing a weight.

2. We can also move the same weight we have been using faster creating a greater resistance on the muscles being used. When we move the same amount of weight through the same distance at a faster speed, (weird as it may sound), it increases the resistance and forces the muscle to work harder, thus stimulating the muscle group to adapt to this new intensity. The first one is a method that is used most times in a gym, but when someone has a more limited amount of equipment or weights at home, (such as using one’s bodyweight for exercises), the second way can be a good way to move around the limitations restricting workout intensity, simply by doing the movement faster. You can also intensify a walking routine by not only walking rapidly but also stopping every 5 minutes and doing a rapid set of 10–15 squats.

This is a big part of why programs such as Crossfit have worked so well for ones that have stuck it out and why the ones doing it have a more muscular and sculpted shape vs. results one often sees coming from most aerobic classes, treadmills, jogging, steppers, elliptical etc. A good example would be the leg development of a high-speed short distance runner vs. a long-distance runner.

Since working muscles require blood and oxygen, rapid or explosive movement of especially the large muscle groups will increase the need for blood and oxygen, this is why our heart rate, and breathing will speed up so as to meet the demand. If this demand is kept up for approximately 20 minutes or longer it will send a signal to meet another need, this time it will be for energy. This is when our fat cells start releasing their energy and we get to the fat burn zone, otherwise known as our 2nd wind.

We need to gradually work our way up to avoid injury. Our body adapts to new demands placed on it, whether it’s our muscle, bones, tendons, ligaments, brain or even our immune system, but if we place to much demand and without adequate recovery, we can increase risk of injury same as in over exposure of our immune system can lead to illness.

Take away: whether it’s pushups, in place bodyweight squats, a walk or a regular workout in a gym, we can increase the intensity of our workout by keeping an eye on the clock and gradually pushing ourselves to do the same amount in a shorter amount of time.

Note: this works as well at any job at the workplace that requires physical output. We can turn our (housework, construction site, walking from car to work, taking stairs and other activities of daily living) into an exercise routine by increasing speed of movement. Remember to fuel your engine with water first thing every morning, (it’s the next thing in line of importance to oxygen), and it does so much physiologically in the body, it should be called gym-in-a-bottle!

Rapid and explosive movement develops more muscle, burns more calories, and it gets more done in a shorter amount of time, whether in work or in our workouts!