Elevate Your Fitness Game

Are you feeling like your usual workout is becoming a breeze? Whether you’re strolling around the block or hitting the gym regularly, if it’s getting easier, it might be time to elevate your fitness game.

It’s a common scenario: You’ve mastered your current routine, and now it’s time to level up. Whether your goal is to increase speed, and strength, or just shake off the monotony, it’s essential to switch things up.

Why change?

Well, your body adapts to repetitive exercises, making them less effective over time. By introducing variety, you keep challenging your muscles and your mind. Perhaps you’ll find yourself jogging instead of walking, lifting heavier weights, or swimming faster than ever before.

How to revamp your routine using the “FITT” principle of exercise:

Frequency: How often do you work out? If you’re hitting the gym twice a week, consider adding a third session to your schedule to elevate your fitness game

Intensity: How hard are you pushing yourself? Ensure you’re hitting your target heart rate zone, which is typically 50% to 85% of your maximum heart rate. If you’re unsure, gauge whether you’re truly exerting yourself or if the activity feels too easy. Challenge yourself to increase the intensity by picking up the pace or adding resistance.

Time: How long are your workouts? If you typically jog for 20 minutes, aim to extend your session to 30 minutes. Similarly, if you’re accustomed to a 45-minute walk, try adding an extra 15 minutes to your routine.

Type: What exercises are you doing? Consider switching up your activities. Transition from walking to jogging, or introduce entirely new exercises like biking, swimming, or weight training.

By embracing these changes, you’ll keep your workouts fresh, engaging, and effective in achieving your fitness goals.

Seek Support from Professionals or Peers: Consider consulting with a certified personal trainer or exercise expert, even if it’s just for a session or two. They can provide valuable insights and adjustments to your workout plan, whether you’re training for a marathon or aiming to shed those last few pounds. Plus, they’ll help you avoid making sudden, drastic changes that could be counterproductive.

However, If hiring a professional isn’t feasible for you due to cost or time constraints, consider teaming up with a workout buddy instead. Research suggests that having a partner can significantly increase your adherence to a fitness regimen. Aim to pair up with someone slightly more advanced in fitness than you are, as this can motivate you to push yourself harder.

Enjoy your Rewards

To incentivize yourself to step out of your comfort zone, set mini-goals and reward yourself for achieving them. Instead of using food as a reward, opt for non-food treats like attending a concert, treating yourself to a manicure, or purchasing a desired item after reaching your monthly fitness targets.

Even more importantly, focus on the intangible benefits of getting fitter. Do you want more energy to keep up with your kids or grandkids? Better quality sleep? Preparedness for an upcoming adventurous vacation? Visualize crossing the finish line at a race or accomplishing a personal fitness milestone. With consistent effort and incremental progress, these goals are entirely attainable.

Sources:

• American College of Sports Medicine
• The American Council on Exercise
• American Heart Association
• University of California, San Francisco
• University of Wisconsin Health