Written By Trent – 2nd Wind Fitness Consultant at 2nd Wind Store - Edina, MN
We've all been there. Your workouts are going great, you’re seeing great results, and then it happens. Stagnation sets in and your progress comes to a screeching halt. The effort is there, and you haven't changed your routine or diet, so what’s the issue? That in itself can sometimes be the issue. Your body’s used to the same old routine, and that halt means it’s time to mix things up. The change in the seasons is the perfect time to get out of a workout rut and explore new and exciting fitness routines. Our bodies change and adapt to the things we do, and sometimes, changing what we do will help spark even more changes. Here are some tips to help mix things up so you can start seeing results again:
Avoid the plateau by adding variety:
Adding variety to your workouts will keep your exercises from becoming ineffective. If you run at the same speed on the treadmill every day for 20 minutes, or do the same weight lifting routine week-after-week, year-after-year, your body will likely hit a plateau. You’ll still burn calories, but you’ll need to increase resistance levels, speed or weight routines if you want to maximize results. Simply trying different exercises for a body part will encourage more variety and confuse the muscle. For instance, try adding intervals to your cardio; speed things up every few minutes to help strengthen your endurance. Even just four minutes of high-intensity exercise during at 20 minute workout on a cardio machine like a treadmill
, can boost energy, reduce body fat, promote lean muscle mass and improve cholesterol. For weight lifting, try a kettlebell workout
or bodyweight exercises like pushups and planks.
Reverse your workout order:
Doing your routine in reverse order can also help. If you usually start your workout with strength training followed by cardio and stretching, try changing that around. Start with stretching and cardio and then move to strength training. You can even pick the exact same exercises, but do them in a completely different order than before.
Give yourself a rest:
I'm not talking about just the normal 8 hours a night. I'm talking about taking a break to let your body reset and heal. I have always advocated doing a 3-4 month training program, followed by one week off. This week can do wonders not only for your body, but for the mental monotony as well. It allows any nagging injuries to heal up and also gives a person time to just recharge and have something to look forward to for the next cycle of training. You can also take a week off from dieting. Don't just eat cookies and burgers and pizza, but also don't shy away from the foods you might have avoided during your training phase. In all, it allows a person to take in foods they might have been craving and to not feel as guilty about it.
If you’re interested in changing up your workout routine or need suggestions on what equipment or accessories you can use to do so, I’d be happy to help you find the right fit for your goals, home and budget. Feel free to reach out to me with any questions regarding your workout routine. I’m available at the Edina, MN 2nd Wind store