Does your fitness routine need a tune-up?

Does your fitness routine need a tune-up?
We tune pianos, tune-up our cars but often engage in the same fitness routine expecting different results.  It may be time for a fitness makeover.

Studies have shown that varying your workout can help boost your metabolism and break a weight loss plateau.  When you start a new exercise routine your body has to readjust or change to accommodate the new routine.  Your muscles are rebuilding and readjusting in different ways.  This confuses the muscles so to speak, and this in itself increases caloric output.  Once your body adapts again you end up burning fewer calories doing the same routine.  Your body goes on auto-pilot and requires less energy. As you get bored so does your body.  Below are some effective methods of exercise training you can incorporate to jumpstart your metabolism again and give your fitness routine a new beginning:

Strength Training 
The more muscle the higher the metabolism, even at rest.  According to the American Council on Exercise,  “ Strength training has been shown to be very effective in helping people manage their weight because the added muscle helps to offset the metabolism-lowering effect of dieting and losing weight. “  To start any strength training program you want to start out with a light weight (two to five pounds) of one set (consisting of eight to twelve repetitions).  Be sure to incorporate all muscle groups starting with the larger groups such as chest, back and legs then moving to the smaller muscles such as the arms. There are also many exercises using your own body weight or a stability ball that can increase strength as well. Consult with a fitness professional if you are not comfortable starting a program on your own..

 Cross Training
Mix it up!  If you routinely use the treadmill try biking or swimming.  If you enjoy the treadmill or have access to only one activity mix that up.  Change the pace, the intensity the time in regular intervals.  This will keep your metabolism on its toes.

Un-training
Many times exercising too much can be detrimental.  Your body does not get a chance to recuperate and engage in rebuilding the muscle.  Overtraining can also leave your body prone to injury.  Choose gentler activities to balance your more intense routines.  Try Tai Chi or yoga. Or choose a more recreational activity such as dancing or gardening.  Even a leisurely stroll has positive health benefits. Aim for thirty minutes of enjoyable activity that engage your body.

The bottom line is giving your fitness routine an occasional review, and adding to your menu options of exercise increases the likelihood of long term weight management success.  Be sure your fitness program incorporates aerobic activity and flexibility exercises along with strength training.  This overall well balanced approach to fitness is not only most effective but safest.

If you have been inactive for awhile talk with your doctor especially if you have any pre-existing or chronic health conditions.