How to Determine the Benefits of Your Existing Exercise Program

You have been doing the same routines for a few months and you're becoming bored. Is it time to switch up? Are you still getting benefits from what you're doing or have you reached a plateau? Maybe you need to find something that will push you a little more, or increase your resistance. You are already in shape, the main worry isn't stressing your body, it's trying to find a way to keep progressing. You still don't want to over do, but you want to at least stay where you are or move ahead a little. You don't want to lose any ground after all the time and effort you've invested in getting to where you are now.

Instructions

Difficulty: Challenging

Things You’ll Need:

• a list of the routines your using now
• a copy of your diet
• a chart that states your progress
• a list of things that are different now compared to when you started (any injuries, illnesses, life changes, etc.)

1. Most people notice that after they have done a particular routine for a long period of time, that their progress slows down. They don't lose weight as fast, or they can go for longer periods of time, without feeling the resistance. They have reached a plateau. They can stay there and the benefits won't decrease, but they won't show progress either. Alternate workouts, more often. Switch up. Once your body gets used to doing the same workouts over and over, it gets lazy. Divide things up. Instead of doing legs, and back, do legs and arms. On the day you normal do abs and arms, swim or do cardio. Keep your body guessing. This will also help to tighten up the metabolism a little bit. Your metabolic rate will set to the types and frequency of the activities you do. If you change this up, occasionally, your metabolism will alter itself, too.
2. Keep an eye on your heart rate. When your body becomes accustomed to a certain way of doing things, it will adjust itself accordingly. Your heart rate may actually slow a little after you have done the same exercise program for several months. You may have to push yourself a little harder to get it raised back up to peak level for your exercise routines. Your heart is a muscle and as it gets stronger, it will have to work less to accomplish the same results. Make sure you stay with in your range while you exercise.
3. Your routines may have to change due to illness or injury. Just because they have to change doesn't mean that you can't still try to progress. Find out what you can still do efficiently and keep working on it. Do what needs to be done to help you rehabilitate or recover and adjust your routines for long term maintenance. Come up with new routines to switch in and out with your existing ones.
4. Don't go beyond your limitations. If you have reached your maximum weight tolerance, don't push more weight. Alter the number of reps and the sequence. Divide your work out in to different sets. Check your technique. Is there a different exercise you can use to work the same set of muscles? Do some research. Visit a local gym. Ask questions and watch. See what other people are doing and if it's something you are capable of. Try new things.
5. Look at your diet. Are you getting enough protein to support the amoung of muscle mass that you have? Are you eating enough carbs? What about water? Do you drink adequate amounts or are you substituting energy drinks? Look at your program and see if the diet you are currently on supports what you are trying to accomplish. You can't build new muscle if you don't have the building materials.

Tips & Warnings

• Try new things slowly. Don't over do.
• Always consult your physician before advancing or expanding your program.
• Always consult a professional personal trainer if you have questions. Ask for their credentials if you are unsure of the qualifications.
• Listen to your body. If you hurt, or ache or something just doesn't feel right....STOP!
• Don't do something just because your neighbor is doing it. It may not be right for you.