Posted December 5th, 2012 under Fitness Tips
Get out of Your Comfort Zone Get Results
Tags: Get out of Your Comfort Zone Get Results, bootcamp, personal training, boot camp, health and wellness, fitness and nutrition
A friend that was frustrated about her fitness results told me last week, "I've been doing my same ab routine all the time, and I'm not seeing the results I did before. WHY IS THAT?"
I SAID: "That's because you're doing your 'same ab routine all the time.'"
She had hit a plateau. This is totally normal and nothing to be frustrated about. The answer is simple: Change it up! Expose your weaknesses, get uncomfortable & get creative!
CHANGE IS KEY & VARIETY IS THE SPICE OF FITNESS!
We can't do the same exercises or activities every time and still expect to see improvements.
This is because as we train, our bodies go through a 3-step progression curve called "Periodization." Periodization is the amount of time our bodies can continue to make improvements in one realm, activity, sport or exercise. In order to continue seeing results & overcome plateaus, we must understand these three phases.
3 PHASES OF PERIODIZATION:
(1) Adaptation: In the first phase, we figure out how to do a particular sport or exercise & adapt to our training.
(2) Growth or Mastery: In the second phase, we begin to make rapid progress as our bodies master the sport or type of exercise we are performing.
(3) Plateau: Our bodies no longer make improvements b/c it's the new sport or exercise becomes too easy, and we've gotten too good at it. The progression levels off, resulting in a plateau. ALL physical training follows this curve.
ANSWER: RESULTS come with "PROGRESSIVE OVERLOAD" & RECOVERY
To keep our bodies from hitting a plateau, we must "progressively overload" our system. Each workout should be slightly harder than the last.
We have to expose our weaknesses, get uncomfortable, & get creative! This means adding variety, intensity and/or weight over time.
Examples of mixing up your normal workout routine:
If you're strength training: find new exercises; use a medicine ball or bands instead of dumbbells; add heavier weights/less reps some days; do maximum, high reps & less weight on other days; circuit train w/resistance & cardio intervals; do exercises using only your own body weight; change the order/sequence of your weight lifting routine; create circuits & perform w/no rests in btwn.
If you always run for aerobic conditioning: try plyometric or jump training; circuit train w/resistance training & running intervals; run long & slow some days, sprint intervals on other days, or try a tempo run (speed up your pace by 30 seconds per min for a shorter distance run); run hills.
Add new programs & classes to your routine, so you can experience different styles & trainers, learn new exercises, discover different intensity levels, get pushed farther and harder than before; and create a hybrid workout so that your body continues guessing. Come to my Body Bootcamp classes - we are changing it up all the time with new exercises, drills, equipment and interval training methods.
You get the idea! The possibilities of changing up your fitness routine are endless! The key is do something that shocks your body!
Recovery is also important for overcoming plateaus. Our fitness will only improve if we let our bodies recover, so that we can come back stronger, refreshed, and able to endure the next challenge.
Tony Horton, creator of P90X, Power 90, & 10 Minute Trainer sums it up:
"Multiple types of physical activity can be very humbling for people because it exposes our weaknesses - and most people don't like being/looking bad at anything. ....Boredom, plateaus & injury are the enemy and the only way to combat them is through Variety. If you're struggling it's working. Swallow some humble pie and get busy."
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