Are you constantly going to the gym but getting no results? Do you wonder why the inches do not seem to be disappearing despite the fact that you workout five days a week? If you are doing the same routine all the time, using the same machines and lifting the same weights, it could be the reason.
Is Your Workout Effective?
According to certified personal fitness trainer and fitness nutrition coach, Sharon Chamberlin, in order to see changes in your body and results from your workouts you need to change up what you do periodically. In you do not, your body will get used to the routine and you will not see results.
Vanessa Bader, creator of The Pizzazz Factor and Hot Burning Body exercise series, agrees. When you do the same workout everyday your body idles and stops responding.
Ben Wilson, certified personal trainer and author of the book “Rugby Fitness Training: A Twelve Month Conditioning Programme”, associates this phenomenon with the Theory of Adaptation. Basically, the human body reacts when it is presented with a new stimulus, altering itself so that it can handle the stimulus if it is even encountered again in the future. The body will adjust the physical ability that was stressed by the stimulus, for example, an increase in muscle size when heavier weights are lifted. Once the stimulus is no longer perceived as being new, the body will stop adapting and changing to the exercise. At this point, your level of fitness will plateau.
How To Add Variety to Your Workout
According to Chamberlin, the first step is to track how long you do your workout before you stop seeing results. Usually, this is anywhere from four to sixteen weeks. After you are able to pinpoint this timeframe you will be able to create your program cycle, which is how long you can do a workout before you must change it up.
After you have figured out your program cycle, it is helpful to think of different activities that you not only enjoy but also have access to. Does your gym have fitness classes? Try attending some different types to change up your workout. Also, if you usually use a stationary bike try running, or if you usually use machines for strength training try lifting free weights.
Lastly, it is important to alter your strength training schedule. “Vary the number of sets, repetitions per set, and amount of weight from one week to the next, while keeping in mind that you always want the last three repetitions of each set to be challenging,” recommends Chamberlin.
Even if you can not incorporate all of these changes into your routine all at once, it is still helpful to at least make small changes. Not only will you see a difference in your body, it will keep your workouts interesting and help stave off boredom at the gym.