Cardio Training
How to avoid the dreaded plateau!
Did you know every 4-6 weeks your body adapts to your workouts? Your body is built to adapt to stress levels placed upon it to survive in any condition.
This means that after 4-6 weeks, you have reached a new fitness level, and will likely stall there until your body faces a new challenge. You must keep your body guessing to keep progressing!
If you’ve been doing the same cardio workout for at least 4-6 weeks, it’s time to mix it up.
• Try a new piece of equipment. If you always walk on the treadmill, try the elliptical. Start with 3 minutes and then finish the rest of your cardio session on the treadmill. Once 3 minutes becomes easy, challenge yourself to try 4, then 5, etc.
• Do intervals. Add 1-2 minute high intensity intervals to your workouts. Crank up the incline on the treadmill to 5+ for a minute and back to flat for a minute, repeat. Or increase your speed to a fast walk or slow jog for a minute, then back to a moderate walk, repeat. On the bike and the elliptical, increase the resistance for a minute or two, decrease for a minute or two, and repeat.
Most importantly, keep moving! If you’re making it to the gym, you’ve already won half the battle.
Weight Training
I keep lifting but I look the same!
First of all, how long have you been doing the same routine? If it’s longer than 8-12 weeks, you’re
officially in a rut! It’s time to do something different.
Doing something different doesn’t mean doing hammer curls instead of barbell curls. Doing something different means overhauling your program. A few things you might consider looking at:
• If you’re still on the machine circuit – get off! The machine circuit is a good beginner workout but you will adapt quickly. Ask me about some body weight exercises you can incorporate!
• How long have you been doing the same workout split (ex: whole body, upper/lower, split by body part)? If you’ve been doing one kind of split for a long time, try shocking your system with a different type of split.
• What is the intensity level of your workout (ex: fast and furious, slow and heavy, one set in between 5 min of conversation with the person on the machine next to you)? Maybe it’s time to lift heavier, lighter, faster, slower, etc.
• Take a break! WHAT?! If you’re demanding too much from your body over a long period of time, it may work against you. Sometimes your CNS (central nervous system) kicks in and says, “okay, that’s enough” and we don’t listen. Perhaps it’s time to take a few days off, de-stress, regroup, and come back with a new plan.
Ashley Brodeur
Personal Fitness Coach
413.519.9641
http://ashleybrodeur.com
