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Plateau Busting Workout
By Christina | April 10, 2009
Every four to six weeks you need to change up your workouts so that your body doesn’t become efficient at performing the same tasks. I know people who will do a step class or a Spin class every single day. It is wonderful that they have committed to getting their body’s moving everyday, but they are not making the most of their time out there. If you have been in a fitness rut, here is a quick and easy two week plan to break out of the pattern you are in.
This is a cardio fat-burning workout to help you to achieve some quick results. Your results will vary based on several factors, not the least of which is compliance or doing what you are supposed to. If you don’t do the work, please don’t say the workouts don’t work, I hear that a lot!
This program is fantastic because it allows you to chose the cardiovascular exercise you prefer. This is a four week fat burning workout that’s designed to produce results. The changes will be from varying the duration, level of intensity and change of workout protocol.
1. Increasing duration and intensity (week 1 and 2) - With this cardio try to keep an elevated heart rate but not working so hard you’re short of breath. Try to keep yourself going for 45 minutes of whatever activity you choose. Do this exercise three to five days per week and try to maintain a heart rate of approximately 70 to 75 percent or moderately hard work.
2. Interval Training (weeks 3 and 4) - You can also perform this workout three to five days per week. Interval training is best described as incorporating higher intensity exercise with lower intensity ones. This method helps stimulate and speed the metabolism. Intervals can be applied to any form of cardiovascular exercise.
The following is an example of interval training on the treadmill:
Warm-up for 5 minutes at light speed level
On the 6th minute, increase to 4.0 mph (light jog)
On the 7th minute, increase to 5.0 mph
On the 8th minute, increase to 7.5-8.0 mph (this should be an all-out sprint)
For the next 2 minutes (minutes 9 and 10), return to 3.0 mph
Repeat each of those phases two additional times, but increase the level of intensity 1 mile per hour on each phase.
Cool down for 5 minutes at 3.0 mph.
In this example, you are to perform three cycles of higher intensity training. If you’re at a more advanced fitness level, then you’ll need to adjust the speeds accordingly to make sure the intensity is somewhat demanding at the higher levels.
Please check with your doctor before starting any exercise program.
Topics: Exercise, Personal Training |
