What to Do When Your Workout Isn't Working for You
When starting an exercise plan, it's really easy to get into it because it's all motivating and exciting! Even though it wasn't the most fun and fulfilling activity you had ever undergone, feeling better and seeing results started soon from hard work. Somehow it was manageable to get out of bed early, to squeeze in a little gym time each day, and stick to the plan without much effort.
However, the novelty began to progressively wear off. You began making reasons to sleep in and found seemingly "better" things to do with your time instead of exercising. Before you knew it, you had missed 5 or 6 days in a row and your will to persist was M.I.A. Is this generic scenario just another inspiration problem? Not likely. Something else is most likely getting in the way of your enthusiasm and the results of your prior workouts. Learning to recognize the signs that it's time to change-up your workout patterns, thus you can remain undeviating and spirited about exercise, is important. Four of the most common signs that it is time for a change is you're bored with your workout, you're not seeing anywhere near the same results as you did before, you are finding yourself more tired and sore after a workout, and the workout just doesn't seem challenging anymore. SO, here are 4 ways you can get back on track....
Top 4 Signs Your Workout Isn't Working
1. You are getting bored with your current workout...
Walking on the treadmill used to be fun, so why do you now dread it? Getting bored is easy when you stick with the same routine day in and day out, for weeks at a time. It really helps to add in some variety! For instance, try working out outdoors, add in speed variances, put new music on, or bring a friend with.
If all of that's not enough, maybe it's time to try something new. Is there anything you've always wanted to try? Bicycling? Hiking? Snow shoeing? Boarding? Surfing? Etc... Change helps in many ways, it will keep your workouts fun and interesting, and it will actually be something you look forward to! It is exactly what will keep you going if you are truly determined.
2. You're no longer receiving good results.
Doing the same activity all the time will cause you to plateau a lot sooner than someone who throws in variety to their work out. Your body adapts, and similar to you getting bored by always doing the same exercises, your body can also adapt, thus not getting the same benefits that it once did. Variety is just the thing you need to get the scale moving again and bust through that plateau.
Here are some ideas that probably will break you through the plateau you find yourself on:
- Take an "active rest." Take some time off from "structured" exercise and go play basketball with your kids, or go for a hike around the lake with your best friend, or take a kick boxing class at the gym. An active rest rejuvenates the body and mind, gives certain over-worked muscles a rest and time to rebuild. You will return to regular exercise tougher and ready for new challenges.
- Time to eat ;) As your fitness increases, so does your metabolism and your caloric needs. If you have hit a plateau, evaluate how much you are eating. You might need to eat more to support how much you're exercising. You don't want your body to be running on empty. If you find yourself hungry more often, then eat more often... keeping in mind what you are eating.
- Mix it up... If you do not vary your work-out, you're body will begin to run on auto. Try using new cardiovascular activities, or using free weights instead of always using machines. These kinds of changes will force your body to adapt, which will cause you to increase in fitness levels.
- Different day—different activity: Cross-training and varying your activities is essential to avoiding, or breaking through, a plateau. It is important to add in some variance to your work-out, whether day-to-day, or adding in variance in intensity through out your daily workout.
- Sleep it off ~ Be sure you are getting a good-nights sleep. Your body receiving the right amount of sleep will not only give you more, and adequate, energy for your day, but it will allow time for your muscles to restore the damage you did to them the day before. Our bodies heal the most at night. Thus, the more sleep you get, the better muscles and the more energy you get ;)
3. You walk away from your workout a lot more tired and sore than before.
Exercise is supposed to give you more energy, not leaving you worn-out and tired. If you are feeling overly worn-out or continually sore, you could be over-training. Our bodies need time for rest and recovery. It is during this down-time that your muscles build strength and endurance by rebuilding and repairing. You will become weaker if you do not let your muscles repair. If you are guilty of this, then your top exercise priority should be rest. It may take up to a week for you to recharge mentally and physically. Once you are feeling better and stronger, start back slowly. Reevaluate your workout program and create ways to continually make changes that will prevent this from happening again ;)
4. Your not challenged anymore at all.
Running a 10-minute mile becomes easier as time goes on. If your workouts refuse to be challenging anymore, it can be helpful to get your hands on a heart-rate monitor. Your heart rate will change over time as you become more fit. A heart rate monitor will allow you to know when to change up or intensify your routine. Challenging yourself and your body advances your fitness level and can also supply a sense of attainment as you become stronger and work toward your goals.
Changing up your workout routine whenever you see these signs will help encourage you work to continue improving your fitness level. The fundamental thing is to listen to your body and pay attention to when you're either mentally or physically incapable of pushing yourself further. Exercise should never be a burden, but a delight and should make you feel good about yourself!
To Your Success,
Tanya
The Diet Solution Program is all about YOU.
On the treadmill, you run on one surface: the treadmill belt. This is good because it's flat and has some give for your knees, as long as the belt is properly waxed and cared for. On the other hand, the treadmill is flat and, even with an incline, doesn't give your muscles the same variability or challenge that you'd get outside.
Running outside offers you greater variance and challenges because of the diversity in landscape and deviation. However, running on the cement sidewalks or asphalt can be very jolting on your knees and joints. The same goes for when it is wet or icy. Running on a trail or track is best on your body for outdoor running, because the ground absorbs the energy you are putting on it, rather than reverberating it back up your body like the previously mentioned does; but depending on where you live, a trail or track may not be available.
It is easy to know that the conditions are going to be in the upper 60s or lower 70s, that there's not going to be wind, rain, or snow to battle, you also know what to wear to regulate your body temperature... When you run on a treadmill. But treadmill runners miss out on the sunshine (the vitamin D it supplies, the numerous health benefits it provides for us, and the fact that it just causes many of us to feel happy :D ) and outdoor experience that so many people crave.
When the weather is perfect, 70 degrees, and the sun is beaming in welcome, it's hard to conceive the idea of wanting to run inside. The weather can really play a factor in your comfort level when it's dark, cold, rainy, snowing, or windy though it can really take a toll on your performance and safety. In the winter, if you're not properly prepared, you can suffer from dehydration, frostbite, falling on ice, or even pulling a muscle because they're cold, and be stranded miles away from home. Extreme heat also has its risks for people suffering from seasonal allergies, thus causing exercising outside to not even be an option sometimes.
One of the best things about the treadmill is that you can always know exactly what's going on with your run. You know the steepness of your ascent, how many miles you have run, how many calories you've burned (or at least an estimated count), and your pace. The treadmill is perfect for doing interval training. This is because the treadmill makes it so easy to watch your stride, and speed up or slow down your speed appropriately. However, for those who are disheartened by watching the clock or seeing these stats, they can be hard to avoid looking at on that giant console right in front of your eyes.
Running outdoors can be a nice break from technology. It doesn't have all those bells and whistles of the treadmill. Being out in the open air and nature is able to be a great and rejuvenating break for those of us who spend way too much time in front of the computer. For those who want it, you can always get some portable gadgets that give you all of the same real-time running stats (pace, distance, time and more) as the treadmill, but for a fraction of the cost. So whether you desire the solitude or the data, there's an outdoor option for you!
Many treadmill runners may swear by watching TV or listening to music keeps them going, but on the whole, most people find the treadmill to be more than a bit boring—particularly if you're constantly at the gym (or you can't find an open treadmill by a television). Honestly it can be boring (and a little bizarre) to put in all that work but ultimately to not go anywhere! However, most treadmills also have workout programs that 
Thanks to the shifting scenery and people, there is just so much more to look at and think about when you're running outdoors! If you're in a park, the people watching alone can keep you entertained for miles. Many outside runners have no qualms about running without their iPods or external motivation sources! And by varying your route regularly, any boredom can be easily alleviated. Also, outside running can be made even more interesting by running errands, literally! Run to the bank, to the post office, or to work... A treadmill run remains as uninteresting as running in place.
No matter what you think of it, treadmill's are kind of a one-hit wonder. Even with the different programs and "terrain" changes, treadmill running is a stationary movement on a motorized belt. Playing with your kids or getting to first base quicker in that baseball game is what gives you an optimal work out. Yeah treadmill running is an awesome workout and will improve your fitness level, it doesn't imitate how you would walk or run in real circumstances. Even a mature treadmill runner in wonderful shape will have a harder time running the same speed or distance outdoors—because outdoor running is different and more challenging and uses your body more efficiently . Optimistically, the general safety and stability of a treadmill will allow you to do lateral movements and even backwards walking, which are great ways to cross-train that you might not attempt outdoors.
Running outdoors is very beneficial. You see, the ground is never completely flat outside! This means your foot, leg and core muscles are constantly making small adjustments to contend with the varying surfaces. These little muscle movements are important for your coordination, balance and ability to do everyday stuff. It might not sound like much, but it really makes a difference: The more muscles you can recruit in any given movement, the more calories you will burn and fitness you will build.
If everything I wrote above wasn't clear enough, treadmill workouts are by far easier and less intense than outdoor ones. They incorporate less muscle fibers, coordination, and balance and, in fact, they help propel you forward so that you're doing less of the work, and receiving less. Furthermore, there are handles for support (if needed), making the treadmill a great way for a beginner, or a person with joint or balance issues, to get fit. But not every treadmill workout has to be easy. By increasing that incline, you'll counteract that propelling motion of the belt and by upping your speed, you can receive some great exercise! Ultimately, treadmills offer a lot of variety in difficulty level.
Outdoor running and walking isn't always hard, because you are able to control your speed and distance, and where you run. Flat, paved paths are best for beginners and people with balance issues, but they're not always easy to find, depending on where you live. Overall, outdoor running is better because it's more functional, uses more muscle fibers and burns more calories greater than a treadmill.
Slipping, falling, encountering extreme weather conditions or being attacked... The chances of those are probably a lot lower when you're indoors on a treadmill ;) For those of us who exercise alone, in the early or late hours, or in an unsafe area of town, the treadmill can provide safety. Yes, there are many things to consider when picking your workout mode, but you should never be frugal on safety. That said, a treadmill is no guarantee that you won't injure yourself. Plenty of people can lose their footing, trip or overheat when exercising inside.
Changes in weather and landscape, mixed with traffic and other limitations, causes outdoor running to be risky for a lot of people. While you can be prudent and do what you can to stay as safe as possible, there is no warrant that they will indeed work out in your favor.
