Jump-Start Your Workout Program

Tuesday: Go to the gym, run on the treadmill for 30 minutes, go home. Thursday: Go to the gym, run on the treadmill for 30 minutes, go home. Saturday: Go to the gym… well, you get the point. Hitting a rut in your workout routine is a common pitfall that can halt your fitness momentum and even tempt you to stop exercising.

Figuring out if you’ve hit the wall is simple. Ask yourself two questions. "Am I not seeing the same results as when I started my workout routine? Am I losing my motivation to go to the gym?" If ‘Yes’ is the answer to either question, it’s time to shock your body with a new or different routine. As the saying goes, "variety is the spice of life," and workouts are no exception.

Drastic changes are not necessary; in fact they’re discouraged. We’re talking about small changes that confuse your body a bit and return it to "fat-burning" and "muscle-building" mode. When your routine remains utterly monotonous, your body thinks it’s in maintenance mode, making body shape change hard to obtain. That’s why an element of shock is needed.

How do I do it?

It all depends on your current routine. Here are some suggestions:

Runners:
  • Decrease/increase length of time
  • Decrease/increase intensity
  • (Outside) Change your route, even if it’s the same distance
  • Add some hills
Strength workouts:
  • Shift the focus of your workout each time. (Upper body one day, lower body the next, core the next)
  • Add some cardio
  • Shorten your total workout time and go at a quicker pace. (Or lower your pace and add more exercises)
  • Simply do different exercises, even if it hits the same muscles
Other ideas:
  • If you take classes (yoga, Pilates, etc.) try adding a day of swimming or spinning
  • Cardio: Do sprints one day, endurance the next
  • Whatever your workout, do it with a buddy/group; or if you take classes, do a solo workout
These may not seem drastic enough to produce noticeable results, but your body responds to even the slightest bit of change if it’s used to the same routine, day after day. If you feel sore or achy the next day, consider it a sign that your body is responding positively. Remember, every once in awhile, the body needs a little shock.
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Member Comments

thanks. need to get going Report
Great information. Report
This is so true. I train with someone 3 times a week and on all these days, the exercises are very different. Twice a week I do cardio and I rotate among 4 equipment : rowing machine, bicycle, treadmill and elliptical tainer.
And on Sunday, I do brisk walking for 2 hours.
Saturdays are slow walks with my pals. Report
TOMATOCAFEGAL
Need to mix up more often! Report
Thanks for the excellent advice! Report
Balance class at the "Y" today and Friday Chair Yoga. Report
Great ideas...Thanks! Report
I've been trying to mix my workouts up to shock my body!!! Report
Thank you. Report
4DOGMOM1
great info Report
Variety is the spice of life! Report
One of the best things I did last year was change gyms so I can take different classes and use new machines. Really keeps it interesting.
Visitor can get more tips here : www.weightlossgra
ph.com Report
Right now I just need to get back to finding a consistent time to workout. Report
Great ideas Report
Great Article..........
.......Thank You. Report

About The Author

Holly Little
Holly Little
A former Division I basketball player, Holly is a certified in Spinning and personal training.