![\"\"](\"http:\/\/healthjigsaw.com\/blog\/wp-content\/uploads\/2011\/01\/activities.jpg\" "\\"Vary")
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Some of us train within our comfort zones, but if\u00a0you keep doing the same thing all the time you won’t see any improvements.\u00a0If you’re not trimming down, toning up, or feeling any fitter, it could be because you’ve hit\u00a0a plateau.\u00a0There are many reasons why this can happen, but you can change things up and get back to achieving results.<\/p>\n
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You Always Run at the Same Pace<\/span><\/strong><\/p>\n If you want to increase your speed, interval training is the way to go as you’re teaching your muscles to use energy more efficiently so you can go faster.<\/p>\n If you’re running on a treadmill, start by warming up at a easy pace, then run at your normal pace for one minute followed by running at slightly faster pace for a minute, back to your normal pace for a minute, and so on.\u00a0If you’re outside, you can use telegraph poles as markers – run at your normal pace past 4 poles, then increase your pace past 4 poles and back to your normal pace past another 4 poles.<\/p>\n The aim is to gradually\u00a0lengthen the faster-paced intervals and increase the tempo.<\/p>\n You Do Whatever<\/span><\/strong><\/p>\n Do you walk into the gym and then decide what what exercises you’re going to do? Do you know the reps, sets, tempo and rest you\u2019re going to use? To achieve results, what you train, when you train, how you train and even why you train, should be included in your program (which needs to be specific to you and your goals).<\/p>\n You’re Doing the Same Weight Circuit as Last Year<\/span><\/strong><\/p>\n If you’ve noticed that the circuit seems easy, it’s because your muscles have adapted to the circuit and are bored with doing the same exercises. To become stronger, you need to continuously challenge your muscles by mixing things up, such as using\u00a0machines, free weights, resistance bands or your body weight. You can also play around with the number of sets and reps, amount of weight, length of rest periods between sets and the overall number and order of exercises.<\/p>\n You Only Cycle or Do Yoga<\/span><\/strong><\/p>\n There is nothing wrong with cycling or yoga but if they are the only form of exercise you do, then try other activities. It’s all about challenging your body and keeping your regime interesting. Choose something that you and your family\/friends will enjoy. Or set yourself a goal to do the Sydney to Gong Ride, City to Surf or a half marathon for the first time.<\/p>\n See A Personal Trainer’s Week<\/a> for more ideas on what you can do or get involved with some of the social events<\/a> that Health Jigsaw<\/span><\/strong> organises each month.<\/p>\n Eat What You Want<\/span><\/strong><\/p>\n Just because you’re doing some exercise it doesn’t mean you can eat McDonald’s or KFC everyday. As discussed in The 70-30 Rule<\/a>, your diet is the most factor in a healthy lifestyle.\u00a0Eating not only involves what you eat, but also how much you eat and your emotions play a big part as well.<\/p>\n Your Recovery<\/span><\/strong><\/p>\n If you are constantly\u00a0smashing yourself you can end up overtraining, which can sometimes be worse than under training. Your body needs sufficient time between workouts to recovery properly.<\/p>\n Recovery also involves getting enough quality sleep\u00a0each night. Try\u00a0not to be watch TV or have bright lights on just before going to bed as it could taking you longer to fall asleep. The body uses the time while you are asleep to recover, both physiologically and psychologically\u00a0(see\u00a0Keys To Better Sleep<\/a>).<\/p>\n = = = = = = = = = = = = = =<\/p>\n Please note that before you begin any fitness program, consult your doctor first, especially if you are over 40 years old, have health related issues or have not exercised for an extended period of time.<\/em><\/p>\n Home<\/a> | Who We Are<\/a> | What We Do<\/a> | Resources<\/a> | Contact Us<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" Some of us train within our comfort zones, but if\u00a0you keep doing the same thing all the time you won’t see any improvements.\u00a0If you’re not trimming down, toning up, or feeling any fitter,...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4,7,5,6],"tags":[64,44,20,21,67,17,15,55,26,19,68,24,47,35,49,56,34,33,25],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/posts\/902"}],"collection":[{"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/comments?post=902"}],"version-history":[{"count":21,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/posts\/902\/revisions"}],"predecessor-version":[{"id":1956,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/posts\/902\/revisions\/1956"}],"wp:attachment":[{"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/media?parent=902"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/categories?post=902"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/tags?post=902"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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