Posted by UzeIt Fitness on 06/13/2019

Help! Why aren't I getting any fitter?

Help! Why aren't I getting any fitter?

You started your 'health kick' and have been training at the gym or out pounding the pavement in your local area, however you feel you are not getting any fitter. When you first started this regime, you felt you were getting some results. Regarding running if you haven't done any for a while you may have started with a slow walk/run gradually building up your time and distance to your goal distance of say 5km. You have your little circuit that you run 2-3 times per week and if you are feel like it you may throw in a few stretches after your run. BUT now, you feel you aren't getting any better and you've hit that fitness plateau.

Our bodies are marvelous things, they adapt quickly. With any fitness routine consistency is the key. Training consistently 3-4 times per week should get you seeing some small results within a 4-week period.

Variety is the second key component. Our bodies adapt quickly to the different stresses you put on them and if you just keep doing the same thing then you will get the same results. Doing different exercises, running at different speeds on different surfaces, taking part in different sessions all challenge your body, in various ways.

The FITT principle is the set of rules that must be adhered to benefit from any form of fitness training.

  • Frequency - as mentioned 3-5 times per week
  • Intensity - using a heart rate monitor to work at a moderate intensity, or using the talk test as a guide, where you can carry on a conversation.
  • Time - recommendations of 30-45 mins depending on your fitness level. Obviously, this depends on your goal, if you are looking at training for marathon for example, then you will need to include longer runs.
  • Type - this is the type of training you are doing. Cardiovascular training such as running, walking, swimming, cycling, boxing or resistance training such as weightlifting.

Adjusting any of these principles can change your workout. As you get fitter you may feel you need to do more but you may not have the time. Increasing the intensity in one or two workouts per week you will change the focus of your training and challenge your body, adding that variety which will mean your body has to adapt. Depending on your long-term goal you may need to increase the time spent exercising on one day. For example, training for a marathon you will gradually increase that long run day, your other days will be shorter runs, such as tempo runs, hill sessions, etc.

Correct nutrition also needs to be addressed. If you are trying to lose weight or reduce body fat, then you should consult with a dietitian or nutritionist to ensure that you are getting the appropriate nutrients. Your body needs to be getting the correct fuel to allow you to train. It may be that changing your fuel source or eating more will lift you out of that plateau & also allow you to lose weight if that is your focus.

Signing up with a Personal Trainer will also push your fitness to a new level. You will be held accountable; your trainer will assess your technique and ensure that your training is congruent with your fitness goals. Your trainer will make you do the exercises you don't want to do but are good for you eg burpees.

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