Hello ShapeFit.com Family!
Our October 2004 issue is going to give you some tips on how to get out of those dreaded 'funks', or workout 'plateaus', as they are often called. You know the deal- you've been cranking the weights and the cardio diligently. You're looking good, you're feeling good and everything seems to be clicking. Then, out of nowhere, it suddenly comes to a screeching halt. What the heck happened?? You're still going to the gym. You're still knocking down all the protein and veggies within arm's reach. You're getting 6-8 hours of sleep. What gives??"If your workout is stale, you get frustrated and you develop a negative attitude," says Todd Durkin, a spokesperson for the American Council on Exercise.
Lessons from the pros
So how do you avoid hitting a plateau or break free of a rut if you're already in one?Take some lessons from elite athletes. Sure, they're in top physical shape. But they don't stay that way by doing the same activities over and over like so many gym-goers do, emphasizes Durkin.
He works with many elite athletes but says his message is the same for all of his clients, whether they're training at the professional or recreational level: "Your body needs change."
Take it from the Pros
So how do you avoid hitting a plateau or break free of a rut if you're already in one?Take some lessons from elite athletes. Sure, they're in top physical shape. But they don't stay that way by doing the same activities over and over like so many gym-goers do, emphasizes Durkin.
He works with many elite athletes but says his message is the same for all of his clients, whether they're training at the professional or recreational level: "Your body needs change."
Listen to your body
Professional athletes know that aging takes a toll and they adjust their workouts to compensate, says sports medicine specialist Dr. Nicholas A. DiNubile, an orthopedic consultant to the Philadelphia 76ers and the Pennsylvania Ballet.Take Allen Iverson of the 76ers, for instance. Approaching 30, Iverson's body now requires more training in the off-season to stay in the top form that has allowed him to play at the professional level and make the Olympic basketball team that will compete in Athens this summer, says DiNubile. "He's putting the time in," he says.
Professional athletes with staying power not only clock quality time at the gym, they also stay tuned into what's happening with their performance, DiNubile says. "Athletes get very good about listening to their bodies," he says.
If something really hurts, don't do it. If you need rest, take a day off or engage in lighter exercise like walking. And if you feel like you're coasting during your workout, you probably need to kick things up a notch if you want to get greater results.
"It should never really be getting easier," DiNubile says.
If you need help getting out of a fitness funk, consider hiring a personal trainer, even for a few sessions to help you get your program on a new track.The American Council on Exercise offers these additional tips for improving your workout:
#1 Exercise when your body wants to. Work out when you usually have the most energy, rather than putting your workout off until a time when you might not feel your best.
#2 Get a workout partner. Exercising with a partner makes you accountable to someone else for each workout and can improve sticking to a program. A partner also can inspire you to push yourself a little bit harder if and when you start to slack off.
#3 Focus on your breathing. When strength training, take full breaths during each exercise, exhaling on the exertion and inhaling as you release. During cardio activities, full breaths will deliver as much oxygen as possible to the working muscles, making them more efficient.
#4 Listen to music. Music can make a workout more enjoyable and give you that extra jolt of energy you need to work harder.
#5 Incorporate the mind-body link. Yoga and other types of mind-body fitness have been associated with improved muscular strength, flexibility, balance and coordination.And for all the couch potatoes sitting in front of the tube who get inspired to get moving, good for you! Just remember to take things slowly at first to avoid injury, advises DiNubile.
"Exercise is medicine," he says. "If you overdose you can get into trouble just as you can if you underdose."
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