Boost Workout Intensity
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Boost Workout Intensity

Want to kick your workout up a notch? Whether you run, swim, cycle or something else, this quiz is for you.

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Boost Workout Intensity
Boost Workout Intensity
Question 1 of 20 Correct

True or false: Warming up before a workout doesn’t really make a difference in how you perform during it.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. A proper warm-up is essential to maximizing your workout routine and injury. Warm-ups do several good things for the body prior to a workout, including increasing flexibility, blood flow, lung performance, and oxygen delivery to the muscles.

Boost Workout Intensity
Question 2 of 20 Correct

True or false: You should get in a hard workout every day.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Depending on the intensity of your workout, it's good to get in some days of rest throughout the week to prevent burnout and overtraining. It is important to be active each day to maximize your health, and light activities like walking, doing chores or going for a casual hike with friends all count, too.

Boost Workout Intensity
Question 3 of 20 Correct

True or false: Running every day is good for you.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Even top runners take rest days, as the body grows stronger and faster when it is recovering from overload or stress accumulated through volume (miles or time spent running) and intensity (the pace at which you run). Without proper recovery, the body will not adapt to the overload properly and will suffer from injury or become susceptible to overtraining syndrome.

Boost Workout Intensity
Question 4 of 20 Correct

What is the best way to build up faster running speed?

Correct! Sorry, that’s incorrect.

The correct answer is: Keeping the speed slower and more sustainable allows you to cover more distance; the increased distance allows for more overload. Following proper recovery, the body responds with increased endurance. From beginner to advanced runners, this is a crucial element for running faster.

Boost Workout Intensity
Question 5 of 20 Correct

How often should you incorporate running up hills into your training plan?

Correct! Sorry, that’s incorrect.

The correct answer is: Integrate hill work into a sound training plan at least once per week. The intervals can range from 30 seconds to three minutes in length with a one to one recovery, meaning if the interval is one minute in length, take one minute jogging recovery down the hill to start again. Be careful when running downhill, as this puts a tremendous amount of stress on the joints in the body.

Boost Workout Intensity
Question 6 of 20 Correct

How long should you wait after having a meal to practice yoga?

Correct! Sorry, that’s incorrect.

The correct answer is: Eating too close to your yoga class can lead to lethargy and limit movement (and cause nausea in a strenuous class). There is a general rule to wait about two hours after a meal to practice any style of yoga to maximize your practice.

Boost Workout Intensity
Question 7 of 20 Correct

How hot is a Bikram yoga studio?

Correct! Sorry, that’s incorrect.

The correct answer is: Bikram Yoga, or Hot Yoga, takes place in a room heated to approximately 105 degrees and a humidity level of 30 percent to 40 percent at most studios. Bikram is good to try if you are looking for a more challenging physical yoga practice.

Boost Workout Intensity
Question 8 of 20 Correct

If you can only do one exercise to improve your swimming stamina, what should it be?

Correct! Sorry, that’s incorrect.

The correct answer is: Lat pull down is the singular best exercise for swimming as the strength of the lats are so very important for the stamina of the swimmer. The latissumus dorsi starts at your shoulder blades and runs down your back and up and down your sides. A strong lat will not only increase swim speed and power, it will also enable you to swim longer at a faster speed without tiring so quickly.

Boost Workout Intensity
Question 9 of 20 Correct

What speed constitutes 'power walking'?

Correct! Sorry, that’s incorrect.

The correct answer is: Up the ante on your usual walk around the park by "power walking," walking using a natural gait with an exaggerated arm swing, at a rapid pace. This is usually done at a speed of between 4 to 6 miles per hour. If one can get their heart rate up to 80 percent of the maximum heart rate, power walking is considered as efficient an exercise regime as jogging with less impact on the joints.

Boost Workout Intensity
Question 10 of 20 Correct

How many calories can you burn scrubbing floors for 30 minutes?

Correct! Sorry, that’s incorrect.

The correct answer is: Have too much housework to hit the gym? Good news, it still counts! Certain vigorous cleaning activities like scrubbing the floors can earn you an 189-calorie burn.

Boost Workout Intensity
Question 11 of 20 Correct

True or False: Exercising with a friend has been found to make people slack off during workouts.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Exercising with a friend is a great motivator. A workout buddy can help you exercise on days you don't feel like it, try new kinds of exercise and work out longer than you normally would.

Boost Workout Intensity
Question 12 of 20 Correct

How much water should you drink for every 15-20 minutes of exercise?

Correct! Sorry, that’s incorrect.

The correct answer is: Thirst alone is a poor indicator of how much water you need while you're working out, and staying hydrated will help your body function at its maximum capacity. Drink 6 to 12 ounces of cold water for every 15 to 20 minutes of exercise to replenish sweat and urine losses. You should have 14 to 22 ounces of fluid 2 hours before exercise as well.

Boost Workout Intensity
Question 13 of 20 Correct

True or false: You should hold post-workout stretches for 5-10 seconds each.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. You should hold stretches for 30 seconds each after your workout. Stretching after exercise is vital to improve pliability and range of motion of muscles and joints in order to maximize their function.

Boost Workout Intensity
Question 14 of 20 Correct

How many calories can you burn per hour working out with weights?

Correct! Sorry, that’s incorrect.

The correct answer is: Depending on your intensity, working out with weights can help you burn between 234 and 413 calories per hour.

Boost Workout Intensity
Question 15 of 20 Correct

What's the best pre-workout snack to give you extra energy while you exercise?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Providing your body fuel to help you workout will go a long way. Eat a carbohydrate-rich snack, such as a half of a bagel with some almond butter, energy bar or even a smoothie about 30 to 60 minutes before you workout.

Boost Workout Intensity
Question 16 of 20 Correct

True or false: Using a heart rate monitor will make you burn more calories.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. A heart rate monitor is simply one of the best tools to help keep you accountable for training at proper intensities that will help give you the positive fitness results you are looking for! When used for a walking program, a heart rate monitor can help motivate you by allowing you to challenge yourself by walking farther, faster or up steeper grades, in order to increase your heart rate and caloric consumption.

Boost Workout Intensity
Question 17 of 20 Correct

What percentage of your maximum heart rate should your heart rate be in order to up the aerobic ante on your workouts?

Correct! Sorry, that’s incorrect.

The correct answer is: To increase aerobic (cardiorespiratory) fitness, do higher-intensity workouts that get you up to 60 to 80 percent of your maximum heart rate for at least 20 to 30 minutes three times a week. This should be in addition to your base activity of 30 minutes a day.

Boost Workout Intensity
Question 18 of 20 Correct

True or false: You should be able to carry on a conversation during a moderate-intensity workout.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. People can usually talk, but not sing, during a moderate-intensity activity. During a vigorous-intensity activity, most people cannot say more than a few words without pausing for a breath.

Boost Workout Intensity
Question 19 of 20 Correct

Up to how many calories can you burn in a spin class?

Correct! Sorry, that’s incorrect.

The correct answer is: An hour of spin class, due to its high level of intensity, will burn close to 800 calories per hour. Now that's a great way to kick off your spring training!

Boost Workout Intensity
Question 20 of 20 Correct

True or false: Balance training will help you lose more weight during workouts.

Correct! Sorry, that’s incorrect.

The correct answer is: Anytime you perform exercises on one leg, your body is burning more calories just trying to stabilize itself. This is also true when exercising on a stability ball your body has to recruit additional muscles in order to perform the desired exercise.

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You got out of 20 correct. You're a health wiz!

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