As some of you may have experienced in your times of working out, it seems that after a while things seem to be easier than before, and you don't seem to be benefiting from your usual workouts like you used to.
This is because your body has adapted to the challenges that you have given it. To avoid this "plateau" of losing weight or maintaining weight and fitness, you can follow this acronym and these steps to find a way around that fitness plateau:
FITM
Frequency
If you're not seeing improvements or the results you want, start with changing how often you work out. If you're only working out 3 days a week, up it to 4 days a week. Then increase it to 5 days. The general recommendation for cardio exercise is on most, if not, all days of the week.
Intensity
When you've increased the amount of times you workout and you don't think you can do much more, increasing the intensity of your workouts is the next step. You can increase your intensity by elevating the incline (on a treamill, or choosing to go up hills outside, the elliptical), resistance (holding weights while walking or running, on a bike, elliptical, stair master, rowing machine, using hand paddles or flippers to create drag while swimming), speed (treadmill, outside, bike, elliptical, stair master, rowing machine, swimming), or by adding other movements such as when walking or running, punch the air in front of you. You can also stand up on your pedals when biking for 30 seconds at a time, or use the arm handles on the elliptical.
Time
After frequency and intensity comes the concept of time. Working out for longer amounts of time will definitely give you that challenge you're looking for. Instead of doing 30 minutes of cardio, try increasing your time to 33 or 35 minutes. Remember, every little bit helps, and you want to set yourself up for success. If you're only doing 30 minutes, and you increase to 60 minutes, do you really think that you're going to stick with it and finish that workout? Chances are, no! Be realistic and set realistic goals for yourself! Build slowly and surely.
Mode
Exercise can get really boring. I can't stand doing the same thing every day, week after week. So I like to change things up to increase my motivation, to keep me on my toes, and to keep my muscles confused and challenged. If you walk everyday for 1 mile and do the same strength training routine 2-3 times per week, you're body will definitely come to a stand-still when it comes to increasing fitness level. You can change the mode of your workouts by several different way, such as change the type of exercise you do, like swimming, running, walking, biking, elliptical, rowing machine, kettlebells, aerobics, kickboxing, spin, zumba, hiking, bootcamps, power yoga, etc. All these are wonderful kinds of cardiovascular exercises that will keep your body challenged and maintain a high heart rate. As for strength training, there are millions of different ways to challenge your body! Such as kettlebells, calisthenics (using body weight instead of hand weights or machines for strength, i.e. pushups, pullups, crunches, squats, plank, TRX, etc.), weight machines, free weights, body bars, boxing, swimming, yoga, etc.
There are so many different types of exercises out there! Take advantage of what is offered in your area!
*Disclaimer: If you are sedentary and are interested in creating and following an exercise program, please contact me. Or if you have just started an exercise routine, then read this blog post with something else in mind: TAKE IT SLOW! Give yourself a break and allow yourself a reasonable amount of time to ease into exercising. If once a week is all you can do for now, then that's still better than nothing! If where you're at right now is only being able to walk 1 mile a week, then that is a success in it of itself! Setting yourself up for success is key...therefore make realistic goals for yourself that you know you can achieve, giving yourself more motivation, high self esteem, and more confidence in increasing your health and fitness level.
YOU CAN DO IT!!
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