If your regular workout isn't giving
you the results you want, you may need to train smarter, not harder
Do you find you just go through the motions
at the gym, never really challenging yourself and not getting the results you
want? If you said yes, then it’s time for a workout overhaul. By training
smarter rather than harder, you’ll feel more satisfied, motivated and increase
your fitness level in no time. Here are six surefire strategies to shake up
your routine.
Strategy one: Aim for a total number of
kilometers per week
A good way to start is to try and hit 30km
per week using a variety of cardio machines. This is great motivation if some
days you are a little time-poor and may only have 15 to 20 minutes to work out
rather than thinking 20 minutes isn't worth it, and expends fewer kilojoules
than other forms of cardio.
Cardio
machines
Strategy two: The row/run combo
Row for 1 km then run for 10 minutes,
increasing the running speed by 0.5km each minute. Repeat two or three times
depending on your fitness level.
Strategy three: Aim to burn 1672kJ
before finishing each workout
Having a goal like this really helps to
ramp up the intensity of your workouts because knowing that the faster and
harder you go means less time in the gym is extremely appealing for most of us!
So before you start using the equipment, take a minute to enter your age and
weight details so the end kilojoule count is as accurate as possible.
Alternatively, wear a heart rate monitor which will give you an even more
accurate reading of your overall energy expenditure.
Aim
to burn 1672kJ before finishing each workout
Strategy four: Push, skip and run
Start with a set of push-ups then follow
with 100 skips (using a skipping rope), then a 1km run on the
treadmill, increasing the incline level by one every minute. Repeat three
times.
Strategy five: Choose four machines and
include at least 10 intervals on each machine
Interval training is one of the best ways
to assist in fat loss, improve the heart's stroke volume (making it much
more efficient and with less wear and tear) and also boost overall
cardiovascular fitness. Interval training also floods the body with those
special endorphins that leave us feeling good.
Too many people think that the best way to
burn fat is to stay in the 'fat burning' zone, which means training at a low to
moderate intensity. The truth is, yes, the main fuel source being used
here may be fat, but it is being used at a very slow rate. In fact, the
body is usually in this zone all day so jumping on a treadmill in the same zone
isn't going to cause greater fat loss.
Interval
training is one of the best ways to assist in fat loss
You will get a lot more bang for your buck
when you train at a much harder intensity for a shorter period of time. This
is due to interval training's effect on the body's metabolism, which stays
elevated after you have actually finished exercising, once again leading to
more energy expenditure. Aim to include 10 intervals (sprints) on whatever
cardio machine you choose before moving on to the next. Bear in mind that the
fitter you are the longer the intervals should be (at least 30 seconds), with
less recovery time in-between.
If you're just starting out, try doing
10-second sprints with up to a minute to recover before starting the next
sprint. Over time you will feel your fitness go through the roof, while at the
same time you’re getting rid of the extra fat.
Strategy six: Treadmill/bodyweight combo
On a treadmill, walk at a fast pace for one
minute, run at a challenging pace for one minute and then walk up a
challenging incline for one minute. Repeat at least five times before
finishing with three sets each of squat jumps, dips and walking lunges.
