The Road to Better Health...: Putting The "Fit" in Fitness

The arrival of spring can be a great time to clean up your fitness routine (or lack thereof). Plus, as the end of the Weight Loss Challenge is nearing, you may be experiencing a new sense of urgency to lose the last couple pounds &/or maintain weight already lost.

When your body gets used to a certain activity, it can accomplish that exercise more efficiently. To continue getting the most health benefit or potential weight loss, you may need to add some challenge. This can often be done through increased:

- frequency (times per week),

- duration (amount of time spent or repetitions & sets), or

- intensity (how hard you work... like incline, speed, weight/resistance, etc.).

There's no one-size-fits-all approach. Depending on your situation & goals, you may choose one or alternate as needed. Sometimes, those 3 strategies won't be reasonable for you. Other options could include:

- trying a new activity (to use muscles in different ways or reignite excitement... Don't forget to check out our fitness partners for ideas.)

- doing intervals (e.g., run/walk/bike/swim for 1 minute & then go faster for 1 minute & repeat OR a circuit of 1 minute of cardio followed by 1 minute of resistance or strength training & repeat)

- changing your routine (e.g., being active outside or using hand or free weights impact muscles differently than using a treadmill, stationary bike, weight machine; doing different exercises to target a muscle group; etc.)

For more tips, check out whichever topics interest you.

To review the potential benefits, different types, & the recommended amount of physical activity, please try our search box (upper left sidebar).

Plateaus

- American Council on Exercise's Weight Loss Plateaus & Pitfalls

- The Nest's The 10 Biggest Fitness Mistakes That Are Making You Fat

Excuses

- WebMD's Top 6 Exercise Excuses & How to Beat Them

Intensity

- WebMD's Exercise Intensity: Too Low, Too High, or Just Right?

Frequency or Duration

- Women's Day's Find Time to Work Out

Being Active with Health Concerns