You are into a workout regime and are seeing results, but like anything else we do in life, certain habits arise; some good, some bad. Are you getting the most you can out of your workout? If the answer is no, lets look at some of the reasons why.
First, have you made a baseline assessment? Do you know what your starting point was? If not, then how do you know how much progress you have made? When you began, did you set "SMART" goals? (Your goals should be Smart, Measurable, Action-oriented, Realistic and Timed).
It is common for an individual to take on an exercise program without knowing his/her current levels. For example, the first time you got on that treadmill to get into shape, did you know what your resting heart rate was? If not, when you take your resting heart rate now, how will you know if it has improved?
Next, how stressed out are you when you workout? Exercise is proven to be one of the best ways to release stress. However, if you don't allow the stress to be let go, even just for the one hour or so you are exercising, then the workout will suffer too. The more you think you need to hold onto that stress, the more stressed out you will become. Realize that it is OK to let go, even if it is just temporary.
The solution: give yourself time to be stress-free. Slow down, take deep breaths and focus on what you are doing. Make every move count. Don't just go through the motions; feel them take the time to understand what benefits they provide.
How lax is your workout? Are you challenging your body to go to the next level? In exercise, there is a concept known as the "overload principle." This is pushing your muscles just beyond where they think they are capable of going.
The body is always going to take the path of least resistance. In other words, given the choice, the body is going to do the minimum amount of work that it can do to get the job done. However, the least amount will not necessarily do the job completely. Therefore, the muscles need to be pushed past their comfort level to yield the maximum results.
When you began your fitness program, you had specific goals. And as we know, goals change and evolve.
Now I pose this question to you: Have you lost sight of your goals? Are you still working towards something? If not, this is a problem. A workout should not be "aimless." If this is the case, then it is time to reassess the reasons you are doing what you are doing. If you had an initial destination, say, to lose five pounds, and you lost them, then it is time to set new goals.
"I want it and I want it now." These words were uttered by Varuca Salt in "Willy Wonka and the Chocolate Factory" many years ago. It is a perfect statement of our society today. And that includes how we feel about our exercise programs. We are all looking for that instant fix. And, unfortunately, is does not exist. The best and most lasting results are the ones that are achieved slow and steady. Exercise is a long-term solution to long-term, never-ending, always-changing aspirations.
While I still maintain that the best workout is the one you'll do, it is important to have some variety in your program and to hit all the areas of your body. I've said it before and I'll say it again: I'm a huge fan of balance. If you work the top, work the bottom. If you work the front, work the back. And if you work the inside, work the outside. It is also important to keep the muscles challenged. If they get to complacent, results will slow down.
Do any of the above scenarios sound familiar? If so, the fixes are relatively simple. Focus on your goals, what you are doing and how you are doing it.
Karen Seraphine Karen Seraphine holds a master's degree in physical education/fitness management from New York University, and is certified by the American Council on Exercise as a personal trainer and a lifestyle and weight management consultant and is a certified T-Tapp Trainer. She owns HomeRun Personal Training in Gilroy. Contact her at (408) 981-1566 or visit www.homerunpersonaltraining.com.
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