Tricks to Get Fit-Break the Routine

 

BLAIR MOREAU - Taking the steps to begin a fitness program is one of the first steps to a healthier you. You may notice some awesome changes right of the bat with weight loss, increased stamina, feeling good, etc. When you start a fitness program, you challenge your body to do more and it will respond. But as soon as they occur they stop, why? Here is the secret the body is a master adapter. When you do the same routine day in and day out the body adjusts and becomes more efficient, so it will begin to use less energy. Like going Green, you become more energy efficient, you begin to burn fewer calories and the gains you experienced in the beginning start to level off. If you want to continue to experience results you need to get passed the routine and adjust your program so that it will push your body and mind outside its comfort zone. Try one of these workouts once a week on to any cardio session and you will notice a difference not only physically but also emotionally.

Tempos:

• Maintaining a comfortable hard pace for a sustained period of time.
• This is the classic fitness routine.
• Helps the body become oxygen efficient
• Allows the body to do more before becoming fatigued.
• Increase lactate threshold - the point at which the body fatigues
• The tick with tempos is to perform the activity outside your comfort zone. On a scale of 1 to 10, you want to be at bout 7. Breathing heavy, but not gasping for air.
• Example:
o Do a 5 to 10 minute warm up
o Tempo pace for 10 to 20 minutes. If need do tempo time for 10 minutes and work your way up to 20 minutes
o Do a 5 to 10 minute cool down

Intervals:

• Alternate high intensity exercise (a 9 on a 1 - 10 scale) with recovery periods.
• Experience major caloric burn
• Great fitness workout in a short amount of time
• Example:
o Do a 5 to 10 minute warm up
o All out cardio vascular effort for 30 seconds
o One to two minute period at a lower intensity
o Do 5 to 10 Interval cycles
o Do a 5 to 10 minutes cool down

Hills:
• Increase speed and power
• Improve stamina
• Help in preventing over use injuries (incorporate different muscle groups)
• Really help in toning the lower part of the body
• Example:
o Do a 5 to 10 minutes warm up
o Ascend a hill at an even pace and then come back down to the beginning.
o Repeat as many times as you feel, however set a number to start like 5.
o Do a 5 to 10 minute cool down

Race Rehearsal:
• Incorporating race work into your program will help you get a feeling for how fast you can go and still complete a certain distance in a given amount of time.
• Practice race pace to help build confidence that you can participate in whatever race you partake.
• These are a good calorie burn than just a steady lull.

These workout plans will add challenge and variety to any fitness plan. Get out of your routine and comfort zone. Give them a try, what do you have to lose.

Blair Moreau - Mercy Health Partners