By AMANDA RUSSELL Special to The Nugget
Updated 2 days ago
Whether you are a die-hard marathon runner who lets nothing get in the way of your workout or a recreational yo-yo exerciser who tries out all the new fads, you are equally at risk for what Im calling fitness fatigue. This is not a diagnostic term, it is simply what I have labelled the burn out and bored stage in anyones exercise regimen.
It doesnt matter if you exercise seven days a week (not recommended) or twice a week, if you do the same thing over and over, you are destined to get bored and burned out from that same ol routine.
With monotony comes mood swings, dwindling commitment and less overall satisfaction in life, not to mention diminishing returns from your workouts.
A few tips to keep yourself from hitting plateaus and fitness fatigue are:
Never do the same thing twice in a row: If you rode the bike on Monday, try a workout class or video Tuesday (great videos on ARFit), join a pool and swim laps Wednesday do something different each time. It keeps your body from reaching a plateau and your mind from getting bored.
Change it up: Every four to six weeks, change up your routine. Even if you change it up on a daily basis, I recommend stepping back, analyzing and revamping your routine. Your body gets efficient at doing the same thing repeatedly, so you never want to become complacent. Whether that means running your mile intervals slightly faster, lifting more weights, or doing an extra round of ARfit workouts you need to keep your body challenged. The only way to get fitter, stronger and faster is to push yourself to new levels.
Try something fun and out of the box: There are endless ways to get active and fit, so dont confine yourself to running, biking, swimming and the gym. Look at what kids do, they are active almost all day and have fun with it. Pick something you are curious about or that you wouldnt typically think of as exercise (such as a dance class, a fun touch football league) and sign up. Youll be surprised that you can actually work up a sweat and have fun while youre doing it.
Give yourself a new goal: Whether its a marathon race you want to finish or simply be able to make it through a round of advanced push-ups set your goals in writing and maintain that goal at the front of your mind. Break larger goals into smaller more manageable steps. For example, if you want to complete a triathlon, but have not yet swam a lap, start by getting in the water two to three times per week for 15 minutes, and gradually add more each week.
Different day, different intensity: To keep shocking your body, and allowing your body to respond, repair and attain results vary the intensity. For example if you do a hard interval running workout one day, take the next day easier, maybe do a long walk, or do an upper body lifting circuit. Cross-training is often recommended, but its also important to cross train the intensity of your workouts.
If none of these work, it may be time to take a break. Perhaps the problem could be that you are just doing too much and both your mind and your body could benefit from a vacation from exercise! If this is the case, dont beat yourself up, or try to fight it, simply take some time off and let yourself come back energized and ready to go.
For motivation, inspiration, tips, tools, workouts, recipes and more visit me at www.amanda-russell.com  I hope I can offer you some new excitement to fuel you in your active lifestyle!
Amanda Russell, CPT, MBA, is a North Bay native who splits her time between New York City and Los Angeles. She is a fitness and lifestyle writer, professional keynote speaker, Olympic-trained athlete, celebrity fitness expert, model, spokeswoman and founder of The AR Program. On the web: www.amandarussell.tv, www.amanda-russell.com, www.youtube.com/amandarussell
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