Spring Clean...Your LIFE Pt3
Spring Clean Your Exercise
Good things really do come in threes.
The Three Musketeers
Harry, Ron and Hermione
The Father, the Son and the Holy Spirit aka Me, Joe and Rach (you can decide who's who)
And, of course, this blog in the trilogy.
This ones all about exercise. Making it fun, progressive and beneficial to YOU.
If you're finding that you're bored of your fitness routine or even seeing a plateau in your progress, maybe it's time to switch it up. Our bodies adapt to what we give them, so naturally things will get easier and ultimately, plateau. That's why beginners see results pretty quick. Been training for ages? Then you'll see a slower rate of progress which can feel disheartening. BUT there are some things you can do to jazz it up.
Some starting points:
If you feel like your progress has slowed down or is just not moving AT ALL, then here are some things to check out first.
How frequently are you training?
How "hard" are you training?
On a scale of 1-10, what's your stress level?
How many hours sleep are you getting?
Whats your day to day activity level like? (NEAT exercise)
Whats your diet like? Check out: https://www.coreworx.co.uk/post/spring-clean-your-life-pt2)
If you are starting to see a slow down in progress, it might be time to up the frequency of your workouts. If you can add another workout into your week, this could really help your stamina and recovery.
A great rule of thumb is to ask yourself, are the last two reps of each set hard? If not, time to up the weight.
Cortisol (stress hormone) can really upset progress. It can slow metabolism, reduce sleep/recovery, increases our want for "naughty" treats and it has also been linked to lower belly fat. Feeling stressed or anxious can really slow down progress. Find exercises you really love. Exercise pumps out endorphins that combats feelings of stress. Finding healthy ways to switch off like a nice bath, good book or movie, walk with friends or yoga.
Aim 7-9hours sleep each night. Less than this can trigger cortisol (stress hormone- see above) Scientists found that after 4days of bad sleep, a persons ability to process insulin (responsible for turning food to energy) gets all funky. (https://www.webmd.com/diet/sleep-and-weight-loss) After this, your body is more likely to store fat! So get those zzz's. Make sure your room is dark and quiet, switch off all technology 30mins before bed (extra bonus put your phone at the other side of the room or double bonus another room.)
5: Increasing your NEAT:
NEAT is anything that isn't directly "exercise" or "working out". Things like walking, gardening, cleaning, washing, stretching, playing with pets or kids.
It's worth a surprising amount of your total daily energy expenditure (so how many cals your burning a day.) See below:
BMR: Basal Metabolic Rate
(Basically, cals burnt by just existing. Fun tip, if you have more muscle you'll burn more in BMR. Another reason to be strength training)
NEAT: Non Exercise Activity Thermogenesis
(Cals burnt from living your day to day life)
TEF: Thermal Effect of Food
EAT (ironically): Exercise Activity Thermogenesis (Working out, actively exercising)
Try and increase that NEAT exercise by getting that step count a day up to 8000-10000. Desk job? Get up every hour and walk around, a lap of house or office, make a tea, walk in the garden. Or just get a dog...
Shake up your exercise (EAT):
Try some new cardio:
Fair enough, me and cardio have a love hate relationship too. First up, find a type you like. You can try:
HIIT (High Intensity Interval Training)
Wanna improve your speed? Try HIIT intervals alongside strength leg day.
Wanna improve your endurance and distance? HIIT will help improve heart rate recovery, gradual build up in distance (run x walk y.)
Some new ways to add in cardio if you're bored of these already:
Try Ball Slams, In Out Squats, Devil Press, Snatch, Sled Track, Box step up or jump.
Mix up strength training
I don't mean to incorporate cats into the workout, but I get the sentiment. Instead, try adding in:
Some new strength exercises to try if you're bored of the golden oldies:
(Filmed on our insta if you need a demo: https://www.instagram.com/coreworxgym/?hl=en)
Bored of a shoulder press? Try an Arnold Press.
Bored of a bench press? Try it on an incline or decline.
Press up? Try an offset press up (one hand on a weight slightly higher.)
Bored of a squat? How could you? Try a sled push.
Deadlifts? Try using the trap bar to sort out that posterior chain.
Lunges? Bulgarian split squats.
Glute bridge? Frog pumps or try your feet or back on a Bosu Ball.
Anything that puts you off balance helps with core (eg: Lunges but holding one weight on one side.)
Cable oblique twists.
No two people or the same. So much of your progress depends of factors like your weight, metabolism, height and age. Need a more personalised programme to help get out of a rut? Grab a PT! https://www.coreworx.co.uk/personal-training
Happy spring cleaning!