Saturday, January 28, 2023
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    3 Tips to Up the Ante

    Have you recently overcome a workout slump? Do you now have a regular fitness routine? Good for you!

    Now that you’ve started exercising again, you might want to consider changing things up a bit. No matter your goal, our amazing bodies quickly adapt to any movements we repeatedly do and become less challenged. As our bodies become more efficient at completing these tasks, we need to keep them surprised and work hard to keep seeing results. Don’t let this discourage you! With a little mindset shift and a few minor tweaks, it is easier than you think! I am not a fitness professional, but these are some tweaks that have worked for me.

    1.Work smarter, not longer

    High-intensity interval training (HIIT) has changed my life! This type of workout is exactly what it sounds like: intervals of high intensity mixed with intervals of rest or low intensity. HIIT is highly effective because you’re pushing your body close to its limits in those moments of high intensity. Because you’re challenging your body so much, the American Council of Exercise recommends:

    Keeping HIIT sessions short- under 30 minutes

    Incorporating HIIT only once or twice a week– to reduce the risk of injuries

    Using HIIT periodically to enhance your workout routine– not year-round

    A bonus is that HIIT boosts your metabolism and creates a beautiful afterburn long after your workout is complete. There are many variations of HIIT and almost any type of cardio workout can be turned into a HIIT workout, but do your research before you begin.

    2.Strengthen your routine

    Strength training is another area of fitness that has changed my body composition and capability. There are many myths about strength training, but one fact that nobody can deny is that it makes you stronger. I can’t think of a downside to that! The beauty of strength training is that it makes any other workout you do even more effective. Like HIIT, it also increases your metabolism and gives you that afterburn. Just remember to start small.

    3.Switch it up

    I’m a creature of habit and my favorite physical activity is running outdoors. I feel a little sad on the days that it’s not on my schedule. However, I’ve learned the beauty and the benefit of incorporating other types of workouts into my routine. As I mentioned earlier, our bodies are incredibly efficient and adaptable. If we keep doing the same exercise at the same level of intensity, we may soon stop seeing results or gains. This is why I try to surprise my body and incorporate something new to shake it up at least once a week. Sometimes it’s yoga and a swim. Other times it’s trying a new class at the gym. I’ve noticed this habit of shaking myself out of my usual regimen has been great for my overall well-being and happiness as well. It’s helped with my ability to stay flexible and strong physically and mentally.

    Diet, sleep, and other daily habits are all things to consider when trying to take your fitness to the next level. Whatever you do, don’t allow yourself to become overwhelmed. The fact that you have a routine is great! Now choose whichever tweak appeals to you, give it a try, and adjust as needed. One change at a time can be extremely effective.

    Article written by RWAM Team

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