Get Out of your Fitness Rut

Getting no results from your workouts? Busting your chops at the gym? Are you noticing any changes in your body? It is time you made changes to your workouts. Here are suggestions on how to achieve results again from your hard work. If you want to lose weight, increase muscle mass or improve endurance, you will notice changes once you try some changes to your routine.

Boring, repetitive workouts

If you are still following 1980 as aerobics videos on your old VHS player, or if you have been doing the same exercises since you graduated from college, then it is time to replace your routine. Muscles adjust to any given exercise. Therefore, it is important to regularly change your exercise routine. Try these pointers instead:

Increase your weight size.

Increase your reps. Increase your sets.

Change the exercises for each muscle group. Try circuit training.

Alternate between heavy weight weeks and light weight weeks.

Try 1-2 minute cardiovascular exercises or plyometrics in between sets of weight training.

Are you over-crunching?

Ever wonder why your gut still is not flat despite 500 crunches everyday? Maybe it is because you are not doing the right exercise for your gut. Crunches work your rectus abdominus only. This is only one pair of your 12 abdominal muscles. In order for you to reduce your gut, you will need to get rid of the fat that wraps around your abdominal muscles. A change in your diet and an increase in cardiovascular activity will do just that. You can, however, tighten all the muscles in your abdomen (this includes the external and internal obliques and your transverse abdominus) by attempting a variety of core exercises: yoga, Pilates, and exercises that require the use of balancing boards, Bozu or stability balls.

Cardio queen.

To maximize calorie burning, cardiovascular exercise is the way to go. It is also key to keeping your heart and lungs healthy. However, cardio is just a part of a wholesome fitness goal. Add resistance training and stretching to your workouts. Augment that with a balanced diet and reduced calorie intake (if you want to lose weight) and you will achieve results in no time.

Rushing through your workouts.

Your are not using muscle power to maximize the benefits of strength training when you are allow momentum to lift your weights. Try focusing on your muscles to the point of exhaustion. Concentrate on lifting – lowering your weights with slow, steadfast movements.

Depending on your workout exclusively.

If you depend on your workout for your fitness goals, then you are missing out on all the opportunities to improve your fitness and well being all day long. Instead, make small changes to keep in shape. You can workout all day long. For example:

Find the farthest parking space and park your car there.

Use the stairs instead of the escalator.

Be inefficient in your chores. For example, instead of taking your dirty clothes to the basement laundry room with a large hamper, use a small hamper and go back several times.

Not getting enough rest?

When you undergo the stress of physical exercise, your body adjusts and becomes more efficient. It is just like learning a new skill. At first it is difficult, but with practice, it becomes second nature. There are, however, limits to how much stress your body can take before it breaks down and risk injury. Relax and rest before stressing it out again. Getting about 8-9 hours a day of sleep. Also, wait about 24 hours between light training days or 48 hours during heavy training days.

Rochester Health and Fitness Center, Certified Personal Trainers of Rochester and Rochester Group Exercise Programs provide their members quality service in fitness and health.