Taking time for yourself to get a workout is one of the best "me time" things you can do for yourself. So why not make the best of? While you are in the gym, be sure that every repetition, every set, and every exercise counts toward your goal.

Two great studies come to mind as I breeze through my "Google Reader" this morning - both emphasizing the importance of the negative (or eccentric) portion of exercise. 

The first study determined that your resting metabolic rate (rate at which you burn calories all day) remained higher with an emphasis on slowing down the negative portion of exercises. "The main finding of this investigation is that full-body resistance training with an eccentric concentration significantly increased REE up to 72 hours postexercise."

This other study concluded, "It is reported for the first time that only 30 min of eccentric exercise per week for eight weeks was sufficient to improve health risk factors."
 
Thing is; you've got to be intense:

Patricia Kroboth observes in the Journal of Pharmacology, Volume 39: "When exercising at 80% maximal heart rate, DHEA increased 1.4 times and while exercising at maximal heart rate the DHEA increased 4 times their original concentrations."

In other words, move it or lose it!

Female athletes rejoice. By training at a high level of intensity you will boost your DHEA and testosterone naturally within your body's limits and without any adverse side effects (manliness) as seen with anabolic steroids.

Increased levels of DHEA will promote muscle growth, lower body fat, promote longevity, and increase sexual performance and drive. It's like growing younger, more vibrant, and sexy. Now who wouldn't want that?

That's not all. High intensity-training will promote optimal cholesterol levels, lower blood pressure, improve insulin sensitivity (which can help prevent diabetes), lower cortisol, and improve stress management.

In order to reap all the benefits of high intensity training be sure to pace your reps. I like to count on the way up with a speed of "up, 2, 3,...and then down 2, 3, 4." Challenge yourself, feel the burn, and be sure to come back and workout again the next day!