So, you have managed to maintain a regular fitness routine. That is good. However, have you noticed any changes in your body? Are you no longer seeing results from your hard work? Maybe it is time you changed your workouts. Whether you want to increase muscle mass, lose weight, or improve your endurance, you will notice changes once you try some alterations 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 the number of reps and or increase the number of sets.
Try new exercises altogether.
Interchange between heavy weight days and lightweights days.
Try 1-2 minute cardiovascular exercises or plyometrics in between sets of weight training.
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.
Aerobics 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.
Relying solely on your workout.
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:
Park your car in the farthest parking space from work.
Use the stairs instead of the escalator.
Do your household chores inefficiently. Try carrying grocery bags to your refrigerator one at a time instead of all at once.
Not enough rest and relaxation
When you undergo the stress of physical exercise, your body needs to recuperate, because there are limits to how much stress your body can take before it breaks down and risk injury. Relax and get enough rest before you stress it out again. Get about 8-9 hours a day of sleep and wait about 24 hours between light training days or 48 hours between 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.
categories: Health club, fitness center, weight loss programs, personal training, certified trainers, Rochester gyms
Similar Posts Other People Have Read:
