Exercise Plan Plateaus: Another Sad Excuse for Ineffective Workout Routines
You need to change your workout routine every ten weeks or so, or you'll hit a plateau and stop making progress.
How many times have you heard this crazy statement? Lots of times, I'll bet?
While I'm a big fan of variety in exercise program - I'm not a big advocate of or believer in the above statement.
It never made sense to me. It actually seemed counterproductive for many people. One of the primary reasons I think this is true is that it complicates matters and confuses people. It gives people one more bad reason to give up on trying to stay on his/her own fitness routine.
This myth was most likely spawned from the old school of personal training with has a heavy influence from the bodybuilding sub-culture. These are simply not principles that should be applied to everyone - especially 'regular people' with real lives to live.
Here is what I do like to teach, when it comes to 'variety' (because it works).
It's called 'micro-varying'.
You take one exercise and create several variations of it. It could be three variations - or it might be twelve. The key is that you create options without having to overhaul your entire program every 2 or 3 months. Here are 2 examples:
For abs and core - one of my all time favorite exercises is the reverse crunch. Now, most people - if they've even ever heard of the reverse crunch - stop there, and then want to know "another exercise for the abs".
The truth is, the basic reverse crunch can be morphed into at least 4 variations. And, yes, crunches are very effective - when done properly.
These are:
1 - Cross leg reverse crunch
2 - Twisting reverse crunch
3 - Incline/Decline reverse crunch
4 - Side to side reverse crunch
The second example features my all time favorite butt and thigh exercise - the one leg hip extension (OLHE). This exercise is done with a simple floor mat and it can easily be morphed into 3 variations. These are:
1 - OLHE with a stability disk or small ball (soccer ball size)
2 - OLHE with 55cm swiss ball
3 - OLHE using the edge of your couch or an ottoman
Make your program fun and realistic by modifying the exercises you already know how to do - without having to do a complete fitness program makeover every 2 or 3 months. It's easier to stick with and you won't stress out, thinking you 'have to change everything around again' - while still reaping the desired benefit - results.
Yeah - you can can add new exercises here and there - or vary the sets, repetitions and rest periods - but there is no need to do a total program makeover - just when you're starting to get into a system.
The concept of the 'fitness plateau' is more a myth than a solid fitness principle. A lot of people even use it as an lame excuse to validate their lack of success.
If what you are doing is working - stick with it. If your program 'stops working' - contemplate why - before you going messing things around and replacing your entire exercise program with no rhyme or reason. Changing your routine for the sake of change or because you've been fooled into believing the fitness plateau myth is actually true, may only cause you to do something else that isn't going to work for you either.
Source: Free Articles from ArticlesFactory.com
Related Tags: exercise, for, sad, plateaus, plan, workout, routines, another, ineffective, excuse
Joey Atlas, MS - Exercise Physiology, is the Amazon.com Bestselling author of the fat loss book, Fatness to Fitness and the Author of the Ultimate Cellulite Reduction Exercise Program for Women. Visit his sites for more free tips and articles from Womens' Favorite Trainer, Joey Atlas.. Your Article Search Directory : Find in Articles
Recent articles in this category:
- A Look at How Saunas Are Healthy
Most people go to Saunas in order to relax after a stressful day or intense exercise. The act of sit - The Rigid Training of Army Fitness Program
When you are healthy, it leads you to have a quality and enjoyable life. It improves your dispositio - How Important is Finding a Dentist Speaking the Same Language With You
I personally hate to visit my dentist. Neither because she is a unprofessional dental care provider - The Right Diet For Acne
Acne occurs when the over production of oil (sebum), from the sebaceous glands, clogs the follicle, - Scrubs - The Health Care Worker Uniforms Trend
Throughout history, fashion has not usually been dictated by comfort or purpose. This is not the cas - Hippotherapy is an Excellent Physical Therapy Choice
When the average person thinks of physical therapy, they immediately picture a trained expert and a - Getting the Best Massage Therapy
Having a massage can help take away the feeling of tension and stress that runs through your body af - Do You Have a High Risk Factor For Gum Disease?
According to the American Academy of Periodontology, there are certain factors that create a higher - Where to Buy Pure Acai Berry?
Life feels so lonely when your friends shun you. However, have you ever thought why did this occur?Y - Options to Keep in Mind Regarding Body Massage Toronto
The amount of stress that we all deal with on a day to day basis can have a harsh affect on our bodi
Most viewed articles in this category:
- What About The Zone Diet?
What Are Gums? Gums that are common food additives are also water-soluble, found in stems and seeds - Freestyle Bmx - Drive yourself to the Limits
Freestyle BMX otherwise also known as Bike Stunt is actually the trick of maneuvering bicycles. Well - Serious Fat Loss Using Boxing Training
This brief article will outline a boxing workout you can use to get shredded and take your condition - Hemaroids
Do you feel constipated frequently? Do you postpone your bowel movements? Do you exclude roughage fr - Folding Mountain Bikes - your Travel Mates, your Convenience!
Folding mountain bikes are essentially practical bicycles, which are easy to store and transport. Th - How Exercising Helps In Losing Weight
The beneficial effects of exercising were used to treat obesity since the beginning of modern medica - What Physical Activity Is Best For You
As you may already know, physical activity and health come together, like a couple. Regular exercisi - Treadmill Running Tips
Running is a beautiful way to get fit. It is so simple and so basic, and while it can be difficult a - The Gestational Diabetes Fear For Moms
Gestational diabetes is a type of diabetes that develops in pregnant women in 2-3% of pregnancies. F - Low Carb Diet - Weight Loss Benefits
A low carb diet, as the name implies, is a diet that is low in carbohydrates (bread, rice, sugar, es