There is a saying , that the definition of insanity is doing the same thing over and over again and expecting a different result. When I'm in the gym and overhearing the lamenting of various individuals expressing their feelings of futility and frustration despite their efforts in the gym. I can understand how this saying can very easily apply to their workout routine.
As I find myself engaging in conversation with them, they often accredit the lack of progress to their age or having reached their body’s genetic potential. As a trainer in observing their exercise routine I know all to well in most cases this is simply not true.
They work and work but their workouts are just not working!
As I find myself engaging in conversation with them, they often accredit the lack of progress to their age or having reached their body’s genetic potential. As a trainer in observing their exercise routine I know all to well in most cases this is simply not true.
They work and work but their workouts are just not working!
The end result in some cases is that they become so disillusioned and desperate for results they seek out various questionable methods. Methods such as radical fad diets, diet pills, performance enhancement drugs, or controversial surgery procedures. Where unfortunately at times there can be dire consequences.
While not ruling out major factors such as dietary and nutritional considerations. In observing these individuals I find that the basic common thread to emerge is a lack of variation in their exercise routines. They do the same thing day after day, time and time again. Hence insanity.
While not ruling out major factors such as dietary and nutritional considerations. In observing these individuals I find that the basic common thread to emerge is a lack of variation in their exercise routines. They do the same thing day after day, time and time again. Hence insanity.
When a exercise routine becomes redundant the body tends to adapt and does not respond to the demands once imposed on it. Simply put, you find yourself in a rut.
Change is constantly needed in any exercise program. This is why professional athletes use a training method call periodization.. Periodization is the process of varying a training program at regular time intervals to bring about optimal gains. This can be done for cardiovascular or resistance training. For example the regular time interval for a routine can be a period of time of maybe a week of high intensity training. Followed by a week of low to moderate intensity training or a combination of both during the same week.
The method of high intensity training prevents the body from adapting by proving a much needed stimulus. However one common error that individuals make is constantly training at very high intensities over a extended period of time. This inevitably leads to over training.
Overtraining causes the body to release a stress hormone called cortisol. Cortisol is a catabolic hormone that causes your body to store fat.
Your low intensity phase, considered an active rest is particularly crucial because it is an important part of the recovery and rebuilding process and prevents from overtraining.
Tell, tell signs of whether you are overtraining are the feelings of lethargy, irritability, lost of appetite, insomnia or a weakened immune system.
Tell, tell signs of whether you are overtraining are the feelings of lethargy, irritability, lost of appetite, insomnia or a weakened immune system.
Conversely, your perceived exertion may lead you to think you are training harder than you actually are. Training below your target heart rate for an extended period of time can result in what is call reversibility. Reversibility does not necessarily mean that you will revert back to post exercise condition or deconditioned state. But by continuously training at the same level your progress will actually somewhat gradually diminish.
Another way to get yourself out of a your plateau or rut is by incorporating cross training into your routine. For example if you always do the bike, do the treadmill one day instead, or if only do aerobic classes try elliptical machine.
Another way to get yourself out of a your plateau or rut is by incorporating cross training into your routine. For example if you always do the bike, do the treadmill one day instead, or if only do aerobic classes try elliptical machine.
However how hard you should, or should not be working, or what exercises you should or should not be doing could be perplexing unless you seek the assistance of a experienced fitness professional.
Taking in consideration your age, fitness level and any physical limitation you may have, a fitness consultant can help in striking the right balance with an analysis of your current routine and by making the appropriate modifications in the frequency, intensity, time and type of exercise according to your specific goals.
Taking in consideration your age, fitness level and any physical limitation you may have, a fitness consultant can help in striking the right balance with an analysis of your current routine and by making the appropriate modifications in the frequency, intensity, time and type of exercise according to your specific goals.
In keeping an open mind you’ll discover that just a little change can make a surprisingly big difference in your workout. Without exploring all the options that you have available to you, you will unwittingly sabotage your results. The possibilities are limitless and always remember as another saying goes, that variety is the spice of life.
Anthony Kelley is a Certified Personal Trainer and Nutritional Counselor with over 20 years of experience and is certified through AAAI/ISMA and the American Fitness Professional and Associates. He can be reached at 732-208-6903 or visit his website at http://www.customfitness1on1.com/
