Ruff Fitness

Getting into a regular exercise routine is a very good thing -  if we are talking about making time each day to train. Unfortunately for many a "regular exercise routine" means performing the same exercises, at the same intensity day after day.

Fall into this trap and suddenly your body adapts to the workload - the result is a plateau in performance, boredom and perhaps even weight gain. Common pitfalls include doing the same cardio, at the same intensity, for the same amount of time each day. It also includes doing the same strength training exercises, in the same order, day after day. Let's take a look how some simple "tweaks" can breathe new life into your workouts...

Cardio

Using a heart rate monitor is the single most important tool for results! You'll have non-stop feedback as to how hard, or easy, you are working. The formula is simple - train all or most days. Alternate between short days at very high intensity (85%+) and long days at 70% of your maximum heart rate. You'll boost your lactate threshold and burn lots of calories on the hard days, the easy days will allow you to recover and build a strong aerobic base.

Strength

Vary your exercises on a regular basis. A simple way to do this is to make sure you incorporate exercises from each group: Pushing, Pulling, Rotation, Squatting and Lunging. Exercises that are functional and incorporate multiple muscle groups will give you more bang!

Simple "tweaks" include:

• Increase the speed of the exercise - see this week's workout!
• Increase or decrease the weight being used
• Increase or decrease the reps are being performed
• Vary the sets being performed
• Vary the rest period
• How difficult is the exercise - multiple muscle groups
• Move from stable to unstable
• Move from two legs to one

You spend a great deal of time and effort training! Making a few simple changes will give your workouts a whole new look, and help you get the results that you are looking for!