Are you getting tired of the same routine at the gym? Do you feel that you’re not getting the same results out of the exercises you perform?
Answering "yes" to these questions indicates you are experiencing a workout plateau, the inevitable stage dedicated exercisers feel when they repeat the same routine month after month.
One way to combat this is to merely increase the weight you work with, the distance you run or the intensity of your performance. Eventually you’ll reach another plateau. Remember, this period of flat or declining results is not only due to your body’s adjustment, but boredom as well. When you feel like all your efforts are not leading to any forward motion, give these techniques a try:
Start with a plan. Keep track of your activity so you know when you are on track or diverging from the plan. When you start feeling stagnant, review your activity log and make one change for the month. Repeat this process every month until all possible factors are changed. Once you reach that point, look for another activity to cycle through, in which you repeat the same process.
For example, if you like to jog or walk for your cardiovascular workouts, track the days you work out, time spent, the distance you achieve and the route you take for one month. With this information noted, you now have at least four items you can change over the course of the next four months.
Keep in mind, the body works best when you focus your efforts on one task. Stay disciplined and stick with your decision. Take advantage of the body’s natural tendency to plateau and look forward to these great indicators that what you are doing is working. Doing so will maximize your results per variable, ultimately maximizing your body’s capacity to adapt.
No matter how much we want our bodies to change on our time, the body will follow its own time line set by genetics. Trust that your plan will work, and let the change happen fluidly and without stress. Life is stressful enough; there is no need to have exercise be stressful as well.
———
Reggie Palma is an exercise physiologist and personal trainer. His website is fitnessatyourdoorhawaii.com. Email questions to Fitnessatyourdoor@Mac.com.
