Fitness Plateaus
We will all hit plateaus in our training progress whether we are beginners or advanced fitness experts.
Even the top bodybuilders, and those who are taking steroids will plateau from time to time and it is something that we need to understand to breakthrough.
The first thing many people will do is to increase their training intensity.
This is the wrong move for most beginners and intermediate people as it quickly leads to over training.
Many times these plateaus will come about when the body is crying out for a bit more time to recover and rebuild.
Inexperienced fitness enthusiasts will see this as a sign that they need to push harder to continue their development and so begins an ever more difficult time where the training intensity increases but the results diminish.
If this problem isn't addressed soon enough it can lead to illness as the immune system gets overloaded with the loads that are being placed upon it.
If you find that you aren't making progress with your training then it might be time to reduce your training intensity, either by lifting lighter weights, working out for a shorter time, or in the case of aerobic exercises like running, reduce the distances and times of your training for a week or two.
In some cases where the training has been particularly intense you might even need to take a few days or a week off where you have a complete break and come back rejuvenated.
The more you exercise the better you get at reading your body and understanding when it is time to train harder and when it is time to take a break.
You might also need to consider having a backup training plan for these times where you will do something completely different to maintain fitness but still have a rest from your usual regime.
If you usually run for fitness you might try swimming for a week or two before coming back to your running training again.
Monday, June 25, 2007
Thursday, June 21, 2007
Consistently Training
Consistently Training
By being consistent in all aspects of our training, from the time of day that we train, to the type of training that we do on those days is one of the keys to being successful with any training program.
The more often we do something, the more likely we are going to continue doing it, whether it is a good or a bad habit.
To make fitness a habit that we do on a regular basis will help to ensure that we succeed without it being a struggle.
It is human nature to avoid pain and finding fitness training a chore is a pain that we will seek to avoid.
This will result in missed training days and eventually refraining from training altogether.
By getting a training program that targets, not only our desired physical outcome, but also our personality type will make the training less painful to endure.
We will find it easier to train more often and eventually is can become a habit where we get to the stage that we actually fell like we are missing something if we don't get our fitness 'fix' for the week.
Consistency delivers the results at the end of the day, faster than irregular training sessions, where we might put more effort in, but not return to the gym for a week or two.
Consistency also allows us to do less and achieve more.
This happens because we can make small improvements when we are training regularly and the combined results of these small improvements build up to bigger gains in the long term.
Consistency also reduces the incidence of injury that can stop our progress as our muscles are attuned to the regular exercise that we will be giving them.
Making fitness and your good health a habit that you enjoy, will set you up for the long-term health benefits that only regular maintenance can bring.
By being consistent in all aspects of our training, from the time of day that we train, to the type of training that we do on those days is one of the keys to being successful with any training program.
The more often we do something, the more likely we are going to continue doing it, whether it is a good or a bad habit.
To make fitness a habit that we do on a regular basis will help to ensure that we succeed without it being a struggle.
It is human nature to avoid pain and finding fitness training a chore is a pain that we will seek to avoid.
This will result in missed training days and eventually refraining from training altogether.
By getting a training program that targets, not only our desired physical outcome, but also our personality type will make the training less painful to endure.
We will find it easier to train more often and eventually is can become a habit where we get to the stage that we actually fell like we are missing something if we don't get our fitness 'fix' for the week.
Consistency delivers the results at the end of the day, faster than irregular training sessions, where we might put more effort in, but not return to the gym for a week or two.
Consistency also allows us to do less and achieve more.
This happens because we can make small improvements when we are training regularly and the combined results of these small improvements build up to bigger gains in the long term.
Consistency also reduces the incidence of injury that can stop our progress as our muscles are attuned to the regular exercise that we will be giving them.
Making fitness and your good health a habit that you enjoy, will set you up for the long-term health benefits that only regular maintenance can bring.
Tuesday, June 19, 2007
Monitoring Your Fitness
Monitoring Your Fitness
There are many ways we can monitor our fitness and this is essential for a number of reasons.
For most people the biggest benefit they will get from monitoring their fitness will be the encouragement they will get from seeing the progress from their efforts.
There is nothing more inspiring for someone trying to lose weight than to get on the scales and find that they have shed several pounds since the last time they were weighed.
Or for a bodybuilder to measure their muscles to find that they have gained an inch or two here or there.
This measured progress can increase energy levels more than a bucket full of vitamins.
The mind is a powerful tool in fitness training and by feeding it positive information that can actually be measured will ensure continued enthusiasm for maintaining a fitness regime.
One thing that everyone should be aware of however is to leave sufficient time between measuring progress to ensure that the body has had time to make some progress.
It is not a good policy to weight yourself everyday, as there will be fluctuations where you could appear to gain weight slightly from one day to the next.
It is also not good to measure your muscles every day either as they take time to grow and big increases will not be seen overnight.
This can be discouraging if you are constantly looking for measures of progress and not getting them soon enough.
Sometimes measurements can be deceiving as with resistance training and weight loss.
While we are burning fat with a resistance training program we will also be building muscle so although the weight might not be changing when we stand on the scales, the fat to muscle ratio might have changed quite considerably and our body might be leaner, yet still weigh the same.
This is where taking photos of our body once a month will show a better picture of progress and offer an alternative measure of our success.
There are many ways we can monitor our fitness and this is essential for a number of reasons.
For most people the biggest benefit they will get from monitoring their fitness will be the encouragement they will get from seeing the progress from their efforts.
There is nothing more inspiring for someone trying to lose weight than to get on the scales and find that they have shed several pounds since the last time they were weighed.
Or for a bodybuilder to measure their muscles to find that they have gained an inch or two here or there.
This measured progress can increase energy levels more than a bucket full of vitamins.
The mind is a powerful tool in fitness training and by feeding it positive information that can actually be measured will ensure continued enthusiasm for maintaining a fitness regime.
One thing that everyone should be aware of however is to leave sufficient time between measuring progress to ensure that the body has had time to make some progress.
It is not a good policy to weight yourself everyday, as there will be fluctuations where you could appear to gain weight slightly from one day to the next.
It is also not good to measure your muscles every day either as they take time to grow and big increases will not be seen overnight.
This can be discouraging if you are constantly looking for measures of progress and not getting them soon enough.
Sometimes measurements can be deceiving as with resistance training and weight loss.
While we are burning fat with a resistance training program we will also be building muscle so although the weight might not be changing when we stand on the scales, the fat to muscle ratio might have changed quite considerably and our body might be leaner, yet still weigh the same.
This is where taking photos of our body once a month will show a better picture of progress and offer an alternative measure of our success.
Sunday, June 17, 2007
Setting Goals
Setting Goals
We all have the ability to make major improvements to our health and fitness but there is one thing that stops more people than anything else.
It is not our genetics or the access we have to the best fitness equipment or training facilities.
The thing that stops most people from getting a good physique and optimum health is when they don't set goals.
Setting goals is a fast track to success and it is the only way that you will stick to a plan and follow through to completion.
By having a predetermined plan of action before we start a training program and knowing exactly what we want to get out of the program we will have a goal to aim for.
With this goal in mind we can track our progress and watch as we build towards that goal.
Along the way we will often change our expectations and this is a good thing, as progress gives us a different perspective on what we can achieve as we improve and gain in confidence.
By writing these goals down they become a lot more powerful and we can refer back to these written words to enforce our path.
Fitness training requires planning to get the most benefit, and planning can only begin when goals have been determined.
So the first step of any fitness program must be setting goals no matter how small they might be and then challenge yourself on a daily basis to meet and surpass those goals.
One thing that we all need to be careful of when setting our goals is to be realistic and take into account the time we have to devote to the plan and the resources we have available to implement the plan.
We all have the ability to make major improvements to our health and fitness but there is one thing that stops more people than anything else.
It is not our genetics or the access we have to the best fitness equipment or training facilities.
The thing that stops most people from getting a good physique and optimum health is when they don't set goals.
Setting goals is a fast track to success and it is the only way that you will stick to a plan and follow through to completion.
By having a predetermined plan of action before we start a training program and knowing exactly what we want to get out of the program we will have a goal to aim for.
With this goal in mind we can track our progress and watch as we build towards that goal.
Along the way we will often change our expectations and this is a good thing, as progress gives us a different perspective on what we can achieve as we improve and gain in confidence.
By writing these goals down they become a lot more powerful and we can refer back to these written words to enforce our path.
Fitness training requires planning to get the most benefit, and planning can only begin when goals have been determined.
So the first step of any fitness program must be setting goals no matter how small they might be and then challenge yourself on a daily basis to meet and surpass those goals.
One thing that we all need to be careful of when setting our goals is to be realistic and take into account the time we have to devote to the plan and the resources we have available to implement the plan.
Saturday, June 16, 2007
When There Is No Time in the World
When There Is No Time in the World
Sometimes we feel that we just don't have any time in the world to spare for our own health.
With the pressures of work and family it seems that every hour of the day is taken doing something other than improving our health.
Maybe there is a solution to this hectic lifestyle that can give you the benefits of improved health and get the same amount done in the day.
If the dog needs a walk, then how about taking it for a run instead.
You will still be out for the same amount of time but you will be getting increased benefit from running rather than walking.
Or, if you don't like running, you can step up the pace of your walk.
Not only will you be getting fitter, but your pet will also be healthier.
And if you have to mow the lawn on the weekend then try walking faster with the mower, or if you have a big property run with the mower.
Now that will give you a good workout and you will have more time for relaxation in the time you have saved by mowing the lawn faster.
Try walking to work rather than driving the car or park the car a little further from your office and walk the extra distance.
Go for a walk or run at lunchtime rather than sitting in the lunchroom or your office.
If you are sitting in an office all day working at a desk try doing leg extensions as you sit there. Even without weight resistance you will still be exercising your legs and you can add weights if you like to get more benefit from these exercises.
Drink water rather than coffee and tea to boost your energy and you might just find the energy to spend a little more time on yourself.
#BREAK#
Sometimes we feel that we just don't have any time in the world to spare for our own health.
With the pressures of work and family it seems that every hour of the day is taken doing something other than improving our health.
Maybe there is a solution to this hectic lifestyle that can give you the benefits of improved health and get the same amount done in the day.
If the dog needs a walk, then how about taking it for a run instead.
You will still be out for the same amount of time but you will be getting increased benefit from running rather than walking.
Or, if you don't like running, you can step up the pace of your walk.
Not only will you be getting fitter, but your pet will also be healthier.
And if you have to mow the lawn on the weekend then try walking faster with the mower, or if you have a big property run with the mower.
Now that will give you a good workout and you will have more time for relaxation in the time you have saved by mowing the lawn faster.
Try walking to work rather than driving the car or park the car a little further from your office and walk the extra distance.
Go for a walk or run at lunchtime rather than sitting in the lunchroom or your office.
If you are sitting in an office all day working at a desk try doing leg extensions as you sit there. Even without weight resistance you will still be exercising your legs and you can add weights if you like to get more benefit from these exercises.
Drink water rather than coffee and tea to boost your energy and you might just find the energy to spend a little more time on yourself.
#BREAK#
Friday, June 15, 2007
Finding Time for Fitness Training
Finding Time for Fitness Training
With the demands of modern life we tend to neglect the most important things, like the condition of our body and our health.
How often do we use the excuse that we just don't have the time for fitness training?
By taking the time to plan our lives we will always allow for our heath and find the time for some form of fitness.
This time is essential to rejuvenate the body and the mind and you will find that setting time aside for fitness will actually help you get more done during your working day.
The added benefits of reduced stress will help you to work better and stay happier.
Along with this will be a reduction in the time that you might have off due to illness.
With the abundance of good home gym and fitness equipment this has allowed us to train at all hours of the day or night and the convenience of this means there really is no excuse to avoid dedicating 20 - 30 minutes three times per week to fitness.
If you find that you can't spare that much time each week then you need to take a serious look at your lifestyle as it is one that will lead to ill health in the long term and a reduction in the quality of your life.
By getting out of bed earlier a few mornings a week and training before you go to work, your energy levels will begin to increase after a while and your metabolism will remain at a higher level throughout the day which will assist in burning an extra fat that you might be carrying around.
At the end of the day you will be able to rest in a more relaxed and stress free manner and have a better nights sleep.
With the demands of modern life we tend to neglect the most important things, like the condition of our body and our health.
How often do we use the excuse that we just don't have the time for fitness training?
By taking the time to plan our lives we will always allow for our heath and find the time for some form of fitness.
This time is essential to rejuvenate the body and the mind and you will find that setting time aside for fitness will actually help you get more done during your working day.
The added benefits of reduced stress will help you to work better and stay happier.
Along with this will be a reduction in the time that you might have off due to illness.
With the abundance of good home gym and fitness equipment this has allowed us to train at all hours of the day or night and the convenience of this means there really is no excuse to avoid dedicating 20 - 30 minutes three times per week to fitness.
If you find that you can't spare that much time each week then you need to take a serious look at your lifestyle as it is one that will lead to ill health in the long term and a reduction in the quality of your life.
By getting out of bed earlier a few mornings a week and training before you go to work, your energy levels will begin to increase after a while and your metabolism will remain at a higher level throughout the day which will assist in burning an extra fat that you might be carrying around.
At the end of the day you will be able to rest in a more relaxed and stress free manner and have a better nights sleep.
Thursday, June 14, 2007
Personalized Fitness Programs
Personalized Fitness Programs
Whether you are using resistance training, yoga, pilates, aerobic fitness training or one of the many methods to get fit and lead a healthier life there is one important ingredient that you must have and that is a personalized fitness program.
No two people have the same requirements to reach their optimum health and this has to be represented in the choice of fitness program and even within that choice of the specific actions that are necessary.
By this I mean that, if for instance you choose resistance training for your fitness program, you will need a personalized program of exercises that will suit your body type, the condition of your health, your time restraints and so forth.
The same will apply to a yoga program. While you might join a yoga class for your preferred form of exercise, you will need to place more emphasis on those exercises that will assist the areas of your body that need help the most.
The reason for this need to have a personalized program is simply because you will want to get the best results in the shortest time to get to a good level of health and fitness without losing motivation.
There is nothing less motivating than a lack of progress and that is precisely what will happen if you don't have a fitness program that addresses all your needs.
There are programs that will serve as the basis for the majority of people but they will need to be adjusted and modified to personal requirements.
Keeping a fitness diary will help as it will show which areas are progressing well and where changes will need to be made to get more improvement.
The information from the data that you record will be the source of your fast track to health and fitness.
Whether you are using resistance training, yoga, pilates, aerobic fitness training or one of the many methods to get fit and lead a healthier life there is one important ingredient that you must have and that is a personalized fitness program.
No two people have the same requirements to reach their optimum health and this has to be represented in the choice of fitness program and even within that choice of the specific actions that are necessary.
By this I mean that, if for instance you choose resistance training for your fitness program, you will need a personalized program of exercises that will suit your body type, the condition of your health, your time restraints and so forth.
The same will apply to a yoga program. While you might join a yoga class for your preferred form of exercise, you will need to place more emphasis on those exercises that will assist the areas of your body that need help the most.
The reason for this need to have a personalized program is simply because you will want to get the best results in the shortest time to get to a good level of health and fitness without losing motivation.
There is nothing less motivating than a lack of progress and that is precisely what will happen if you don't have a fitness program that addresses all your needs.
There are programs that will serve as the basis for the majority of people but they will need to be adjusted and modified to personal requirements.
Keeping a fitness diary will help as it will show which areas are progressing well and where changes will need to be made to get more improvement.
The information from the data that you record will be the source of your fast track to health and fitness.
Subscribe to:
Posts (Atom)