Do you remember when you started your exercise program and you were filled with enthusiasm and motivation? You managed to get yourself out of bed early to start your day off right and it seemed like there was minimal effort to get the workout completed. Now the novelty of getting fit and healthy has somewhat worn off and you are finding reasons or rather excuses to do something better with your time other than working out. Whether you are lacking motivation, not seeing results, or simply just bored, these are indications that it’s time to change up your workout routine. Here are ways to get you back on track and in-line with your fitness goals again.
1. Your workout bores you.
If you are doing the same activity over and over for weeks or months at a time, you will start to experience boredom. Variety is the spice of life and it’s no different when it comes to exercising. If you enjoyed walking on the treadmill at one time but dread the sight of one, it’s time to change it up. Try walking outside or even taking a stab at running or doing some walking hill intervals. If you want to avoid the treadmill completely, it’s time to try a different machine or workout altogether. The whole point of changing up your fitness workout is to keep it fun, challenging, and something to look forward to. Remember, exercise should be fun so you keep coming back for more.
2. Not seeing results.
If you are new to fitness and you are use to seeing results in the first 6 weeks, you are not alone. Going from a couch potato to incorporating a regular gym routine, you will see results such as weight loss, increased energy level, increased muscle tone and so much more. However, if you keep doing the same routine over and over, your body will adapt and plateau much sooner than someone who is constantly changing up their fitness routine. There are many ways to change up your workout to add variety. Add speed, distance, interval training, increase the load of your weights, increase your repetitions or sets, or simply try a new activity. Any of these things will keep your heart and muscles challenged to bring change to your body.
3. Your workout no longer challenges you.
As mentioned above, if you continually keep doing the same workout, you will no longer see results. The workout may become easier, but the changes to your body will plateau. If we take running as an example, you can run a distance of 5km and it might seem challenging at first to complete the entire distance or within a certain time. After a while, your body adapts to the distance and you are able to complete the entire distance with ease or without stopping. Your time improves but then you start to plateau and are unable to run faster or longer. This is when you start to get discouraged as results are no longer within your reach. Now, you need to increase the intensity of your workout by incorporating some interval training in order to run the distance faster. There are several ways to challenge your body regardless of what activity you are participating in. If you don’t like to run but would rather walk, then walk faster, walk uphill, or strap a pack on your back with some added weight, to increase the intensity. If you enjoy weight training, you can increase your sets, reps, weight, or even the type of training, to build more muscle, strength, or power. By challenging your body physically, you are also challenging it mentally. This new profound challenge can provide you with a sense of accomplishment and reach your goals faster.
4. You finish your workout feeling more tired or sore.
Working out should provide us with energy, not the other way around. There is a difference between your muscles feeling sore from being challenged and feeling rundown after a workout. Sometimes people think that ‘more’ is better when it comes to exercise, but it’s simply not true. One of the most common mistakes people make is that they don’t take enough rest and recovery between their workouts. Paying attention to how your body feels and responds is extremely helpful in determining your recovery needs but also in prevention of injuries. Take a look at your current program to see if you have enough recovery time in between workouts.
Eat Well, Move Well, Live Well
Your Compassionate Coach,