Here is How to Get Your Workout Groove Back from Here is How to Get Your Workout Groove Back
Here is How to Get Your Workout Groove Back
It’s been a while since the last time you actually enjoyed exercising and you’re starting to skip the gym more than once a week. The solution sounds simple: You need to reset your fitness regimen. From setting new goals and changing your music playlist to ditching the gym completely and taking each day one step at a time, you have plenty of options to get out of a workout rut.
Update your playlist
Maybe it’s time to switch the tempo. Make it upbeat. Research has shown that the faster the beat, the more intense the workout. It’s very basic— you get with the beat of the music. There are three primary things about music that could influence exercise performance: The tendency to move in time with synchronous sounds, the tendency to increase arousal, and the tendency to distract you from discomfort related to working out.
Upgrade your routine
Once you master the basics of an exercise you have to move on not only because it’s going to get boring if you don’t, but also because the body will get too comfortable with the movement and won’t be challenged anymore, which means you won’t make any progress. You’ll reach a plateau and stop seeing results.
Get a partner
Get a workout buddy. If you’re not sure where to find one, look for a new friend at the gym, ask your coworkers, or try to find your buddy online. Having a fitness partner has many benefits. He or she will help promote healthy competition and will push you harder than you would ever push yourself. The average gym session suddenly becomes so much more fun.
Do more circuits
High-intensity circuit training usually incorporates bodyweight as resistance into a workout routine. Not only is it an efficient way to work out because it saves time, but it also requires no equipment, which means you can exercise anywhere. No gym or equipment required at all. In addition to revealing a large slew of aerobic and metabolic benefits, research has shown that large muscle group resistance exercises performed at a high-intensity and in an intermittent circuit style may have a greater impact on subcutaneous fat loss and that the accrued metabolic benefits can persist for up to 72 hours after exercising.
Ditch the gym
Cold temperatures and exercise are the perfect fat burning duo, research suggests. First, your body will try to heat itself up, thereby burning more calories. Then, cold is said to activate brown fat—good fat that helps with body heat and metabolism. Brown fat helps burn the bad white and yellow fat that you might find on your thighs and midsection. One study found that exposure to cold temperatures increased brown fat activity 15-fold.
Do cross training
Once you get into the swing of things, it’s a good idea to add some cross training to your routine. This means including one or two weekly workouts that aren’t your usual ones. Cross training will help to increase your strength and prevent injury. Try exercises that will build muscle strength and also improve your joint range of motion, like swimming, weight lifting, or yoga.
Replace workout with a sport
Gym-goers often want results as fast as possible and some workouts will provide them, but they come with greater risk for physical injuries and physiological burnout. Exercise your entire body without feeling like it’s a chore; start practicing a new sport. Most trainers recommend swimming as a low impact cardio training while shaping the core, hips, glutes and arms at the same time. The resistance of the water is building strength—often more efficiently than lifting weights in the gym.
Keep track of your routine
Don’t keep track of the number on the scale – it may stay the same while you’re losing fat and building muscle – but make it a point to sit down every Sunday night, for example and review how you did the past week, what did you do to work towards your goal. Then create a plan of action for the week to come. Tracking your routine and progress is a good way to easily see where you have to tweak your routine for better results.
Do you know how to scuba dive? It’s a very intense hobby that burns a ton of calories. And you can get become a certified scuba instructor. The training will be a completely new way for the body to move, which will make it very challenging. You will stay fit, learn new skills, and enjoy stunning marine life while on a tropical vacation in the Caribbean.
Change your goals
You are sabotaging your fitness routine and setting yourself up to fail without realistic goals. The weirdest goals are ones where people have no idea what it will take to achieve them, and are disappointed when they learn that work will be involved. It takes courage to admit that you were fooled and that you can’t possibly lose 20 lbs. in a week. Signs to be on the lookout for when trying to determine whether your goal is unrealistic include working out really hard but not making any progress, being sore all the time, and putting off going to the gym.
This style of training is a popular form of HIIT and can be done with any strength or conditioning exercise. Tabata raises your heart rate, pumps up your muscles and increases your fitness levels in just 4 minutes. This kind of training is great for those on a super tight schedule. It is also a good alternative for when you’re too tired to work out. A typical Tabata workout consists of eight intense exercises. You’ll perform four rounds of each exercise for 20 seconds each with just 10 seconds of rest in between each 20-second bout.
Try a boot camp
Boot camps can be helpful in making a workout more social and fun. They usually last an hour, take place in a studio, and are very intense. Some even claim you will burn about 1,000 calories per session. Boot camps routines often consist of treadmill interval training, strength training with and without weights, using resistance bands and medicine balls.
Get a trainer
There is nothing wrong with asking for help. Having a trainer also keeps you accountable, and accountability goes a long way in reaching your goals. For example, a fitness coach can run body composition scans on you to track specifically where loss occurs, i.e. body fat, muscle, etc. to tailor and tweak your program as needed. Also, trainers probably know many ways to make exercising fun.
Buy new workout clothes
Spend some money on fashionable workout clothes. This is usually a good motivator for people. No one wants to waste money; so, chances are, you’re going to want to make your money’s worth by actually exercising in the new gear you just bought. Athleisure has become a popular and acceptable trend – performance wear is now everyday wear for people of all ages.
Work out at home
Save the extra cash for an unforgettable summer trip and spend the time you’d be walking to the gym watching your favorite show. You won’t have to sacrifice your health because – and you many not even know it – you have plenty of items in your home that can be perfect for resistance training, flexibility, endurance, and stretching.