Why are some people drenched with perspiration after a workout, while others are barely winded? Fitness level and body chemistry are two reasons, but another reason that is seldom discussed is effort. The amount of effort that each person exerts during a workout varies. This is especially true when the workout has become so tedious that no concentration is needed to complete it. It doesn’t matter if you are doing kickboxing, aerobics, weight-lifting, yoga, or Kung Fu. If you are not concentrating on the required movement, then you are not putting forth 100% effort.
Laborious effort is necessary during workouts to benefit the heart, circulatory system, and muscles. As you become fit, you will need to increase your resistance, time, weights, or another element that will make the workout harder in order to get the same benefits that you were getting when you first started. This means that if a very fit person does the same exercises at the same intensity as an unfit person, the fit person will not garner the same health benefits. Each person should work up to sixty to eighty percent of his/her maximal heart rate. (Current age subtracted from 220.) The unfit person will work out closer to 60%, and the fit person will work out closer to 80%. Plan ahead and start slowly. Remind yourself that this is for the long haul, and you are going to increase your endurance level slowly so that you do not hurt yourself or become discouraged. Build up to your target zone slowly and then increase as needed. This will not only help to prevent injuries, but will also keep you motivated.
When a fitness routine becomes so easy that it can be done with no effort, or without breathing heavily, or feeling any exertion, it’s time to train harder. Increasing the time or the level of training can help a person climb to a higher level. The old workout may be comfortable, but the routine should be changed every six to nine weeks to maintain a proper fitness level.