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.
Dull, boring routines.
If you have been doing the exact same workouts or following 1980s aerobics videos on your old VHS player, then it is time to switch routines. Your muscles adjust to any given exercise. This it is important to constantly change your weight-training routine. Try these ideas instead:
Increase your weight size.
Increase your reps. Increase your sets.
Change the exercises altogether.
Alternate between light weights days and heavy weight days.
Try 30-45 seconds cardiovascular exercises in between sets of weight training.
Do you over-crunch?
You do hundreds of sit-ups every night, and you wonder why your gut still is not flat. It is probably because crunches just work your rectus abdominus, which is just one pair of your 12 abdominal muscles. In order to truly trim your waistline, you need to burn the fat that sits on top of your abdominal muscles. Burning the fat will require a change in your diet and cardiovascular activity. You can strengthen all the muscles in your abdomen including the external and internal obliques and your transverse abdominus by trying a variety of core exercises, including yoga and Pilates moves.
Disco-aerobics queen.
Aerobic exercise is vital in keeping your heart, blood vessels and lungs healthy. You also need it to burn calories. However, cardio is just one part of a well-rounded fitness routine. You need strength training and stretching as well. Do not forget that good nutrition and cutting down on your calorie intake (if your are overweight) is a big part of your overall health too.
Rushing through your workouts.
If you are allowing momentum to lift your weights, then your are not using muscle power to maximize the benefits of strength training. Try coercing the muscles to the point of fatigue. Focus on lifting and lowering the weights in slow and stable motions. Feel the muscle relax and contract behind every movement.
Depending on your workout exclusively.
If you vegitate all day long, and rely only on your workout to burn calories, then you are missing out on all the opportunities to improve your fitness and health. Make small changes to incorporate being in shape all day long. Here are some examples:
Park your car in the farthest parking space from work.
Take the stairs, not the elevator.
Become inefficient in doing chores. For example, instead of carrying grocery bags all at once into the house, take one bag at a time.
No 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.
Fitness Centers of Rochester, Rochester Group Fitness Programs and Weight Loss Centers of Rochester provide health and fitness consultation to its members.
