High intensity burns a lot more calories per minute, but you do it for a shorter time. High intensity also raises your heart rate to higher levels faster as well as your breathing rate. Your muscles have to work harder and you could benefit with muscle strengthening and growth.

Low intensity is done for a longer amount of time and normally you burn the same amount of calories as you do with high intensity. Your heart rate increases more slowly and tops at a lower levels. Your respiratory rate often hits the same level but the increase is slower. Your muscles are not worked as taxed with this exercise and you increase your endurance, though you don’t get gains in either size or strength.

How intensely you do your cardio exercise depends on your fitness level and experience. For example, some people can jog easily while for others it’s a high intensity exercise and some can swim while others struggle. You should measure your intensity level by your exertion level and heart rate. If you have to expend lots of energy to do the exercise for just a short amount of time and your heart rate rises fast it’s high intensity. If you can easily hold a conversation while exercising for a longer time then it’s lower intensity.

So what are the benefits of each? Any low intensity is great for those beginning an exercise program and those who have a health issue, such as heart or lung problems. You can do low intensity workouts over a long time and increase the fat you burn over that time frame. Although it’s not true all the time, low intensity workouts are usually easier on your joints. You also improve the health of your blood vessels and heart since there is a steady increase and leveling of your heart rate.

High intensity cardio is done in a short time span but burns more calories. There is muscle building potential since it works the muscles harder than low intensity. Your heart also gets stronger since it has to pump harder, but the walls of the heart may thicken. High intensity exercises are not good ideas for beginners because the cardiovascular system isn’t ready for it and muscles get sore.

Many people who want to lose fat wonder which is better for them. The best thing to do is to start out with low intensity workouts and get your body used to the work load. Slowly add high intensity workouts once in a while to keep variety and boost your metabolism. You’ll work your way up to high intensity easily this way.

The use of pre workout supplements will help you increase your capacity for a high intensity cardio session.

Squat Racks

Traditional squat racks are very simple in design. It has two uprights that have supports for a bar on top of each one. Some squat racks also have an independent stand on either side. Most squat racks come with two uprights that normally are attached at the bottom by a crossbar. Uprights are adjustable so you can put these supports at just the right height for you. These might or might not have safety bar extensions you can use for spotting. Extensions and accessories tend to be limited though there are attachments you can buy that will enhance the rack.

Squat racks are normally used for military presses, squats, and bench presses. You can do these on an incline or flat, if your supports go down low enough. You can do other lifts on a squat rack if it has safety bars that are adjustable. It is common to find dip bars on squat racks.

Power Racks

A power rack is simple but is more complex than a squat rack. A power rack has four uprights that are held together by a square frame on top and support on three sides at the bottom. It is designed for the lifter to be inside and to give a protective barrier to the lifter. Supports adjust to the lifter’s height and there are safety bars that adjust and stretch back to front on the rack. If a lifter should lose their balance, these provide additional safety. There are additional attachments you can get for more exercises to do.

The safety bars also offer additional exercises. They are a supports for weight at low levels and if you can raise them up high enough you can use them for pressing exercises you do overhead. Snatch, deadlifts, cleans, and many other weight and power lifting workout routines can be done in a power rack. It’s a great way to do squats too.

Both kinds of racks allow the lifter to get under weights and they both offer peace of mind since they give lifters safety bars. Using a rack gets rid of the need to take the weight off the ground or a very low support and getting to the right height, which helps a lifter’s back and avoids injuries. If space is a problem, the easy use, small, and adjustable squat racks make it easy to do bench presses, military presses, squats, and more in small spaces. There are more options for a power rack, which also has added safety features but takes a bit more room. Whichever you pick, a rack is a must for any home gym.

If you are looking to add to your home gym, check out the squat racks for sale at SquatRack.org.

There are different views and opinions about what the proper warm up should consist of. Most people believe in the need for a general warm up before starting, and then exercise specific warm ups before each muscle group. The controversy comes when dealing with stretching. Some people swear by static stretching before a workout, while others believe static stretching should be reserved for post workout stretching only. The latter group believes that dynamic stretching is much better for pre workout stretching.

Research brings about new developments in the science of stretching on a regular basis. Currently, it is believed that stretching cold muscles may lead to additional injuries. It is also believed that this may cause a reduction in the range of motion, because the tearing of the muscle causes the production of scar tissue in the muscle. It is also believed that stretching and holding it for more than two to three seconds is also counterproductive. Holding the stretch for longer than that actually activates the stretch receptors in the tendons and causes the muscle to contract.

Pre Workout Stretching Routines

A common pre workout routine following this new research would include a general warm up of walking, jogging, biking, or some other cardiovascular exercise for ten to fifteen minutes. This would be followed by some dynamic stretches for the muscles that will be trained. This might be some light plyometrics, calisthenics, or agility exercises. This stretches the muscles through a full range of motion in an active manner and prepares them for the workout to follow. Static stretches should be reserved for in between sets and post workout.

To put this in a simple format, the following pre workout stretch routine would work for a chest workout:

• Stationary bike for ten minutes
• Arm circles for fifteen seconds forward, then back
• Forward and back arm swings for fifteen seconds
• Chest pass with a medicine ball for ten repetitions
• Explosive push-ups all the way to the floor for a set of ten repetitions

The pectorals, deltoids, latissimus dorsi, and triceps should be well warmed and stretched at this point and ready for any exercises thrown at them. This type of stretching serves to stretch the tendons, the belly of the muscle, and even the fascia around the muscle. The muscle is better prepared for the workout and will be less susceptible to the potential injuries encountered when training a cold, or poorly stretched, muscle.

Pre Workout Stretching – Tips

The key, when performing pre workout stretches is to make sure to stretch all of the muscles that will be involved in the workout. When training the back there are many supporting and assistance muscles that are called into play, also. Obviously, the latissimus dorsi, teres major, rhombus, and trapezius muscles must all be stretched, but don’t forget the others. The spinal erectos (lower back), the rear deltoids, the biceps, the forearms, and the neck all get worked hard during a back workout. If dead lift or power cleans are performed then the hips and legs also get worked.

Pre workout stretching is necessary to prepare the muscles, and entire body, for the work to follow. Neglecting this important pre workout routine can result in injuries, sometimes career ending. Pre workout stretching is as important, or more, as any other pre workout routine.