When we get into
a fitness rut, there are (at least) two things that can bust us out.
One is heavy
lifting. To do this one safely, grab a
trainer or buddy because otherwise you are getting risky. Spotting is for champs, not chumps. Also, because heavy lifting requires longer
rest periods, it’s good to have someone around for chatting. Pick two or three exercises at most for a
session, and make sure one of them is squats, deadlifts, or lunges and the
other ones target upper body muscles.
Start with a weight at which ten reps is easy. Increase gradually, until five reps are an
appropriate set. By this point, rest
periods between sets should be at least two minutes and preferably closer to
five (see what I mean about the chatting?).
Keep increasing the weight in small increments until you can only complete
one lovely rep. Your buddy should be
keeping an eye on your form for you and, if it deteriorates, is charged with
telling you to stop. At that point, you
have reached your one-rep maximum and you can move on to the next
exercise. Keep track of that number
because in a few weeks when you blow past it, you will feel extra good!
The other thing
we can do is add high intensity intervals.
If you are a runner, this means sprints or hills (or both!). Bikers, same deal. If you love the cardio machines, up the
resistance, grade, speed, or all of them for a minute at a time and then
recover for a minute or two.
Small changes in
routine can have big payoffs!
