We’ve all heard of the dreaded workout “plateau” but do we know how to avoid it? There are many different variables in every workout program that you can change to help avoid hitting that plateau and help your body continue to see the benefits of physical activity. The four basic areas in which you can change your workout come from the acronym F.I.T.T. – Frequency, Intensity, Time and Type.
The body reacts differently to the different stimuli that you provide it. By changing that stimuli, you help the body avoid adaptation, thus continuing to achieve results.
Frequency – Changing the days you workout or how often
Intensity – Increasing weight when lifting, adding cardio intervals into your program, change your sets and reps to challenge your muscles in different ways and different energy systems
Time – Length of workouts; can work in conjunction with Frequency, try working out more days for less time, or less days for longer
Type – Change the style of cardio you choose (treadmill vs. bike), try a new fitness class, or learn a new piece of equipment
Remember, change is a good thing.
In a Canadian Press post by the Huffington Post website, writer Alicia Chang explores details surrounding a study recently released looking at teens and Diabetes:
New research sends a stark warning to overweight teens: If you develop diabetes, you’ll have a very tough time keeping it under control.
A major study, released Sunday, tested several ways to manage blood sugar in teens newly diagnosed with diabetes and found that nearly half of them failed within a few years and 1 in 5 suffered serious complications. The results spell trouble for a nation facing rising rates of “diabesity” — Type 2 diabetes brought on by obesity.
What type of cardio is the best for losing weight?
This is a question that trainers often hear, especially now with all the people that are starting off their New Year Resolutions.
The answer is that there is no real “best” exercise or machine. The best one is whatever activity that you enjoy to do and will keep doing. Let me explain.
To burn off fat, you need to be in a negative caloric balance. You need to burn more calories every day than you take in. Cardio is an excellent way to burn off some of those extra calories, as well as being good for strengthening your heart and lungs.
You can alter any cardio exercise so that you burn the same amount of calories in a given time.
For example if you burn 200 calories by walking on the treadmill in 30 minutes, you could ride the bike and adjust the tension or the RPM’s so that you burn 200 calories in 30 minutes. Same goes for any type of cardio or piece of cardio equipment out there. You can always make adjustments to the intensity to burn more calories.
The key factor in the cardio equation is how much you enjoy the particular cardio equipment that you are using. If someone tells you that running is the best way to lose weight and you want to lose weight than you will probably try running. If you hate running you will probably use any excuse to avoid it, therefore it is not a very good exercise for burning off fat. If you enjoy biking and will do it several times a week and will not make excuses to avoid biking, you will have better success in the long run.
The key to dropping those unwanted pounds is being consistent. The key to being consistent is engaging in activities that you enjoy doing and will continue to participate in.
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