As humans, we are creatures of habit. When it comes to workout routines, we also tend to stick with what we know and stay in our comfort zone. As a result, we see less physical changes in our bodies. Whether it’s lifting the same amount of weight in each strength session or running the same speed on the treadmill, the body tends to adapt after as little as 4-6 weeks of doing the same fitness routine.
Let’s say you’re brand new to working out. Here’s a brief overview of what’s happening to your body over the course of a couple months.
Week 1
After the first week of consistent exercise, your body is already beginning to change physiologically and mentally. Your body is already able to produce MORE energy and have a boost of endorphins and self-confidence. I highly suggest wearing a heart rate monitor or use a smart device to track your HR. You’re goal during cardio workouts is to be somewhere between 55-65% of your max (beginners) and build up to 75-85% as your endurance and stamina increases!
Weeks 2-3
After 2-3 weeks of consistent exercise (and healthy eating), your body is getting fitter and increasing in stamina! You may even notice physical changes like in your weight (whether your goal is to lose or gain weight) and measurable improvements on strength.
Weeks 4-5
More physical health changes are occurring, and your everyday life is positively impacted like being more productive at work, feeling less tired, more positive mood, less sick days, etc. Having a long-term adaptation to exercise has so many great benefits like increased endurance, maintaining blood sugar and body weight, reducing chances of high blood pressures and heart disease and so much more!
Week 6+
It’s time to mix up your regular routine with some new exercises, weights and or formats! If you’ve been doing, for example, the elliptical machine for 30 minutes at level 5 for the past month, you don’t have to give up this type of workout…just mix it up! Trying to go for a shorter amount of time (like 20 minutes) at a higher level and cadence. Incorporate strength training with cardio to make it more interval style! Asides from mixing up your fitness routine, here are some other tips to shake it up:
- Set new fitness goals– Did you achieve your short-term goal? Set a new goal to reach within the next month!
- Find a workout buddy– Workouts are much more enjoyable if you have someone to workout with AND to help keep each other accountable.
- Plan your workouts– Write out your routine for the week ahead of time so there’s no guessing what do in each workout. Also set out your workout clothes the night before so it reminds you to not skip your workout!
- Sign up for a fitness challenge or race– I know these can be intimidating, but what a great way to help you hit a goal! Start small like 1-mile race or a two week fitness challenge designed by your favorite trainer or gym. It’s amazing how completing a physical challenge can boost confidence and maybe motivate you to do more!
- Try a BRAND NEW workout– Get out of your comfort zone and try a fitness class or workout you’ve never done before! You never know if you’re going to like it until you try!
Shake up your routine and JOIN my fitness channel!
If you’re not yet aware, I have recently started a NEW fitness channel on Kuula! A monthly subscription gives you access to LIVE fitness classes as well as an ever growing On-demand (full-length) workout videos AND fitness challenges!
What does a Subscription include?
Subscribing is the way to go because it includes EVERYTHING at one low price! To celebrate this new chapter, I am offering an EARLY BIRD rate of only $15/month! This includes: UNLIMITED LIVE virtual classes, an On-demand full length library, pre-recorded live classes, fitness and nutrition challenges and programs, accountability & support!
Subscribe HERE
The LIVE class schedule is currently Total Body Conditioning on Wednesdays at 6PM EST (perfect for ALL fitness levels!) and Perinatal Fitness on Saturdays at 10AM EST (Pre-natal/Postpartum/Beginner level are welcome).
Check out the class schedule HERE
Moral of the story is, keep your workouts interesting and fun and you’ll see positive changes inside and out.
Xo,
Ally
Welcome to Allyfit! 