So, you’ve finally mastered that workout you do on a daily basis and that 8-pound weight isn’t as hard to lift anymore. You’re finally getting better at working out and reaching your goals right? …yes and no. According to Healthline, when your body performs the same exercises repeatedly your muscles and body adjust. Even though your workout is more comfortable, your body is no longer being challenged.
It takes about 6 to 8 weeks for your body to adapt to an exercise routine. If the routine stays the same, your fitness level will plateau. It’s important to add diversity to your exercise routine. The best way to do this is cover three areas of fitness: cardio, strength and stretch.
Cardio, or cardiovascular exercise, is any activity that increases your heart rate. When your heart rate reaches a certain level, the body begins to burn calories. This applies to any cardio exercise like running, dancing and aerobics.
The best ways to vary your cardio workouts are changing pace, distance and intensity. Using a higher incline on a treadmill or changing your 2-mile daily walk to 20 minutes of jogging.
It’s very hard to build muscle without changing up strength or weight training; this is any exercise using weights and resistance. Once the muscles have adapted to a strength exercise, they will continue to need exposure to more challenging exercises to build muscle.
Remember to change up the weight. The best way to improve strength is to vary exercises for each body part. Many people may stick to bicep curls and push ups, but also remember the back, shoulders and triceps during your weight training.
Improving your flexibility will not only improve your overall fitness, but it will give you more options and range for other workouts. Stretching routines like yoga at least 3 times a week will add to a well-rounded exercise routine. If stretching on your own remember to hit the major parts of the body like arms, legs, neck, shoulders and back.
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