Do you do the same training program day after day? After a while, your muscles get used to it and expect the same workout. Over a period of 6 to 8 weeks, they adapt and become more efficient at performing those same exercises. Consequently, you end up not burning as many calories as when you started your routine. This is known as reaching a plateau.
To get across a plateau, throw your body into a curve; change your routine. Always keep your body guessing what you expect it to do next. Changing routines periodically prevents your muscles from taking a “set” and thus helps you burn the maximum number of calories. Make sure your training activities include aerobic, strength, flexibility, core, and balance exercises.
Aerobics
Cardio training increases your heart rate, makes you breathe faster, and generally uses your large muscle groups. Because your blood circulates faster and you breathe faster, more oxygen gets to your muscles. Activities include jogging, running, swimming, and bicycling.
Strength
Strength training can include anything from using weight machines to lifting free weights to doing exercises that only use your own body weight, such as pull-ups, push-ups, and sit-ups or crunches.
If you’re only doing bodyweight training, be sure to switch to machines or free weights every few weeks to prevent your body from adapting to your bodyweight. With free weights and machines, you can continually add weight and challenge your muscles.
flexibility
The problem with many exercise routines is that they don’t take the muscles through a full range of motion. consequently, not all muscles in a particular group are exercised equally. This can lead to imbalance and increased risk of injury. Part of your routine should include dynamic stretching before exercising and static stretching afterward.
Center
To lift heavy weights safely, you need to have a good foundation and do exercises that mean strengthening your back and core along with your legs. Good options are crunches, yoga, and weight machines that target your core muscles.
balance exercises
Of the five, this is the most overlooked. Most training routines do not include activities that improve or maintain balance. An excellent way to work on balance is to practice yoga. Many of the poses used target balance. What you do not want to happen to you is to suffer a fall due to lack of balance. This can put your fitness goal on hold while you rehab.
Diversifying your routine is the key to keeping your body functioning at its optimal level and preventing it from stagnating. Make sure your routines include some exercises from each of the five areas.
