As creatures of habit, we humans live by routine. Muscles become very efficient at reducing the work output and adjust and acclimatise. We want to make sure we get the most of our work out and squeeze as much as possible out of it. Importantly, our brain seeks stimulation, and often the same workout routine day in and day out can become strenuous and boring and in need of a good old shake up.
Check some of the following ideas to help get back in the groove.
Go hard for the time you have. If you can not fit in a full workout pick up the intensity and go hard and focus on specific muscle groups, shorter workouts involving different muscle groups are also effective. A 30 minute jog = a 45 minute brisk walk.
Slow down your reps. Slowing down your workout and reps will help build and strengthen muscle.
Review the reps. Change up your weight repetitions starting low and getting up to the 15-20 mark. Once you have achieved this, up the weights slightly and start again.
Check the technique. Make sure your technique is correct when exercising as a poor one can have you straining muscles and could cause you damage and not have you working the right areas you are wanting
Keep pushing your limits. The only way to achieve your goals is to keep working hard and increase your load and intensity. This can be done by increasing workouts, speed, decline, repetitions and amount of weights.
Mix up the routine Look for different types of exercises for selected muscle training so that you keep motivated. If you go to the same spin class every Monday night, try something new maybe a step class or a boxing class. If you do the same machines in a certain sequence on each visit, try to alternate the order or even change to a completely new way of working that muscle group. You can use free weights or body weight to change things up.
Speak to a trainer at your gym to help in choosing a few alternative workout exercisesand most importantly-ENJOY!
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