Tag Archives: personal training

Do you know what to do?

Do you know what to do when you reach a plateau?  Let’s say you’ve been eating healthy and working out for 3 months. During those 3 months you saw continuous weight loss and you’re now down 12 pounds, but have not seen any additional weight loss for two weeks.  What’s going on and what do you do about it?

I get this question quite often, the simple answer is:  ‘step it up a notch’.   Your body becomes accustomed to exercise in anywhere from 1 to three months of doing it.  Once that occurs, your body sees no need to make anymore changes as it’s meeting your regular needs. 

So nows the time to step it up a notch.  If you’re using 5 pound dumb bells, increase them to 7.  If you’re running on the treadmill or the elliptical for 30 minutes, increase it to 40 or raise the level of the program.  

Once you do this, you should begin to see changes once again, as your body will adapt to the increased stresses you’re putting on it.

Just a word of caution, not too much too quickly.  That’s how we get hurt and lose our interest in exercise, and that’s the last thing you want to see occur.

So have at it and have fun doing it!

The Three Major Elements of Exercise

A well balanced exercise program needs to include three major areas of fitness: Resistance or strength training, aerobic or cardio training and stretching or flexibility training.

Resistance (strength) training 20 minutes of resistance training with dumbells, barbells, body weight, resistance bands or using weight machines twice a week. All the major muscle groups of the legs, abdomen, arms, chest, back and shoulders should be worked.
Aerobic (cardio) training 30 minutes of exercise at about 60% to 85% of your maximum heart should be done at least 3 times per week, more often is best. The 60% to 85% is known as your the aerobic range, which is calculated by subtracting your age from 220, then multiplying that number by .60 and .85 to obtain your heart rate range. 
Stretching (flexibility) training 15 minutes of stretching, after you’re fully warmed up, to include all the major muscle groups at least 3 times per week.