|
 |
Pharmacy |
|
|
Over
10,000 products currently online...
|
|
|
|
|
|
|
 |
|
|
|
|
|
Overcoming Workout Plateaus
Lynn Bode
Humans are habitual. They strive on routine and rituals. It's true
that routine can provide a sense of ease and security, but I think
we'd all agree that the same old, same old can also turn to boredom.
And when it comes to working out, routine can be downright toxic.
New exercisers often see quick fitness results such as weight loss
and increased muscle strength while engaging in the same workout day
after day. However, after several weeks following their fitness
routines and consequently experiencing fitness improvements they
often become frustrated as the gains begin to dwindle. Eventually
dieters scales become frozen on the same number or weight lifters are
stuck at the same weight size. They hit a plateau.
A plateau typically is the direct consequence of a fitness rut ¨C when
an exerciser performs the same workout over and over. The human body
is very efficient and quickly adapts to work. Once the body practices
the same activity repeatedly, it grows more proficient at performing
those moves. So that means it requires less energy and therefore also
burns less calories.
Instead of celebrating their body's improved fitness capabilities,
exercisers often abandon their workouts. And who can blame them?
After all, they no longer are seeing the results they desire and have
become increasingly bored with their workouts. Plus, hitting a
plateau not only can halt fitness gains, but it can even reverse
previous successes. But, with just a few simple steps exercisers can
easily break-through that brick wall and continue to reap all the
rewards of regular physical activity.
Dodging the dreaded plateau is actually very easy. Variety is the key
ingredient to continual fitness success. To avoid hitting a workout
plateau, follow these recommendations.
To begin with, every workout routine should be changed about every 4-
6 weeks. The modification doesn't have to be dramatic. A totally new
exercise is a possible option, but alteration of a current exercise
can be just as effective.
A simple way to determine how to transform your current workout is
using the F.I.T.T principle. F.I.T.T. stands for frequency,
intensity, time and type. This strategy can be adopted for both
cardio and resistance training.
Frequency ¨C increase or decrease how often you workout
Intensity ¨C increase or decrease the difficulty or level at which you
workout.
Time ¨C increase or decrease how long your workout sessions last.
Type ¨C change the type of exercises you perform.
Frequency and Time are limited by an individual's schedule as well as
appropriate rest time to ensure maximum efficiency and safety. But
Intensity and Type are really only limited to creativity and planning.
Cardio exercise intensity can easily be varied through speed,
incline, distance, height, etc. And of course the types of exercises
are practically endless, so exercisers should never have the excuse
that they've exhausted their exercise options. Good cardio examples
include, walking, jogging, swimming, biking, hiking, etc. In
addition, combining several of these exercises into one workout
session can be very effective. Try 10 minutes each of 3-4 unique
exercises.
Strength training intensity can also easily be altered with changes
in resistance size, number of reps, rest time, number of sets and
more. Even simply switching the sequence of the exercises can prove
effective. There are also numerous strength training exercise
options. Unfortunately, most exercisers are unaware of the plethora
of training techniques and equipment options. They often get stuck
performing the same 10 exercises over and over. Yet, there are
hundreds of unique options. Simply utilizing new types of training
equipment every 4-6 weeks can result in big improvements because each
type of equipment will work the muscle groups in a slightly different
manner. Gear options include: free weights, body bars, selectorized
machines, resistance bands, fitness balls, and more.
So, to reduce your chances of hitting a plateau remember the F.I.T.T.
principle. And approximately every 4-6 weeks choose one element of
the principle to change (or even all four components). Incorporating
this strategy will enable you to progress further and attain even
higher fitness levels. It's just that easy!
Lynn Bode offers her personal training services online through her
company, WorkoutsForYou.com. Workouts For You provides even the
busiest of people affordable, personalized exercise programs (via the
Internet)for losing weight, toning-up, building muscles & increasing
stamina. The programs can be done on their schedule and at or away
from home. Visit www.workoutsforyou.com for a FREE sample workout.
|
|
|
|
|
 |
|
|
|
|
|
|
