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Fitness Wisdom Wednesday – 5 Ways to Beat Workout Burnout

My coworker came to me the other day and suggested I write about how to beat workout burnout.  She wanted to know how to plow through exercise plateaus and continue seeing results. So here we are!

We’ve all been there. Here you are chugging along with a new fitness routine on Total Gym or in the gym and you’re seeing great results – whether it’s weight loss, muscle tone, increased speed or endurance. Then a few weeks pass doing the same routine but the results seem to halt in their tracks. What gives? Welcome to your plateau. A plateau is when the body naturally becomes immune to repetitive exercise over time, stopping any potential progress.

Good news is there are ways to prevent exercise burnout. Here are some simple tips:

1. Vary your workout schedule. Instead of working out every Monday, Wednesday and Friday, mix it up by working out a few days in a row then take a rest day. Keep this up for a few weeks to help reprogram your body and avoid hitting a plateau and save muscles and joints from constant pounding.
2. Try something new for a week. If you’re no longer seeing results from your usual routine (e.g., running), then try switching it up by taking a week off to do something new. For example, try a mind/body exercise like yoga or Pilates. While yoga or Pilates may not give you the intense sweat session you’re used to, that’s OK. You will be strengthening and stretching important muscles needed to support your current routine. This way you’ll feel more rejuvenated when you head back to running.
3. Incorporate interval training. You don’t need to go all out in every workout. Instead of going for complete burnout, try incorporating intervals to challenge the body in new ways. I remember my triathlon coach told me that even the world’s top athletes like Lance Armstrong don’t go full press when training for their races. Instead they often take it slow to work on their endurance and form. Vary up your routine by incorporating 30 second to 1 minute intervals that include a faster pace, steeper incline or higher resistance.
4. Cross-train. Cross training is imperative to avoiding a workout plateau. Try new activities like weight lifting, plyometrics or other new fitness activities to improve your chances of seeing results. Using your muscles in a new and different way will prevent burnout – and it’s fun!
5. Take time off. This may seem counterproductive but on the contrary it’s actually quite efficient. The body needs rest to let muscles and joints recoup after a hard workout session and to keep the body from automatically plateauing. Try taking a full rest day after every two to three days of exercise. It may seem tough but trust me, it works!

Now get out there and beat those plateaus!

Cassie is the Communications Manager for efi Sports Medicine/Total Gym and a published fitness writer

Total Gym Exercises: Tom’s Weekly Tip – Progression of Lateral Sequence

Happy Monday everyone! Tommy C here with some more challenging lateral exercises on Total Gym. I can’t kneel on the glideboard after my recent ankle surgery so Nicole’s here to help me out.

P.S. After you watch the video, take a peek at our new Total Gym “Countdown to Summer” promotion (to the right of this post). We’ve got a great deal for those of you looking to buy a new Total Gym or upgrade your current model.

Always consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

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Total Gym Exercises: Tom’s Weekly Tip – Progression of Lateral Sequence

2010 June 28

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tags: Functional Training, Incline Resistance, Rehab, Total Gym Exercises

by Tom Campanaro

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Introducing New Nutrition Contributor – Tara Coleman: 4th of July Diet Tips

2010 June 25

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by Tara Coleman

Hello! I’m Tara Coleman and I’m excited to start blogging for Total Gym. I am a Clinical Nutritionist in San Diego specializing in sports nutrition, healthy weight loss and increasing energy.

Hot dogs, potato salad, nacho chips, red-white-and-blue colored deserts…for many of us the 4^th of July is not only a celebration of our national independence but also our personal independence from healthy eating!  I’m here to tell you it doesn’t have to be…and I don’t mean you have to stay at home doing sit-ups and eating broccoli.  If you follow these simple tips you can have some fun, enjoy the food and not spend all of July paying for it:

1. Don’t Skip the Gym – I know we are all anxious to get to the beach but be sure to make time to exercise in first thing in the morning. This will burn a few extra calories and you are more likely to crave healthier foods.
2. Eat Before You Go - Always make sure to eat a little something before you head out for 4^th of July festivities.  If you are starving when you get there you are much more likely to over eat.
3. Step Away From the Food Table – Your physical location (i.e., bellied up to the chip bowl) is the biggest culprit when it comes to mindless eating.  It’s one thing to indulge in one of your favorite foods, but most of the extra holiday calories come from food we hardly enjoy and barely remember.  We simply eat it because it’s there.  Prepare a small plate of your favorite foods and then head to the other side of the party.  This holds true for the bar as well.  This trick may not only save your waistline but also a little face!
4. Don’t be Afraid of Seconds – When you prepare your first plate take about half as much food as you think you want.  Enjoy this plate, wait a couple of minutes, and if you are still hungry go back for seconds.  This will allow some time for your body to determine if it is really still hungry and allow you to remain a member of the Clean Plate Club!
5. It’s Just One Day – I know 4th of July falls on Sunday this year, but that should not be a justification to kick off over-indulgence on Friday and keep it going strong through Monday!  A little extra on a single day is something your body can handle but a four day binge is going to be much tougher to recover from.  So pick one of the days of the long weekend to treat yourself and stick to your normal routine the rest of the days.  I promise that heading into this summer lean, strong and healthy is going to feel so much better than that third helping of potato salad!

Happy 4th of July!

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She’ll be guest blogging twice a month with “Tara’s Friday Bite.” Subscribe to receive our RSS Feed and/or Email Updates (see CONNECT WITH US) so you’re always in the loop on Tara’s posts! Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.

Tara Coleman, Clinical Nutritionist www.taracoleman.com

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Fitness Wisdom Wednesday: Benefits of Rebounding

2010 June 23

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by Cassie

All of us probably have some fond memory of bouncing on a trampoline when we were kids. Little did you know, you were actually rebounding – a fun way to burn calories even as an adult! Believe it or not, bouncing up and and down offers a safe, low-impact workout for any age and fitness level.

Benefits of rebounding have been shown to include:

• Stronger musculoskeletal system due to increased G-force (gravitational load)
• Faster metabolism
• Improved digestion
• Increased blood flow

Today’s mini-trampolines offer a portable, quick and efficient way to get in shape. Take for example our PlyoRebounder. We’ve joined forces with Todd Durkin, ACE Personal Trainer of the Year and trainer to leading NFL and MLB athletes, to show how PlyoRebounder offers dynamic, high-energy “plyo-training” for users of every ability. Add medicine balls (up to 20 pounds) to work on slow and quick response plyometrics and upper and lower body agility training. Or hop on top and start jogging or bouncing to get a cardio workout with a stability handle for balance, just in case.

Video explains PlyoRebounder the best. Check it out:

Interested in PlyoRebounder? Contact our sales team at 800.541.4900.

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Total Gym Exercises: Tom’s Weekly Tip – Seated Lateral Sequence

2010 June 21

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tags: Fitness, Incline Resistance, Recovery, Rehab, Total Gym Exercises

by Tom Campanaro

Good Monday to you all. I’m continuing on my rehab journey with seated lateral exercises to target the upper body and core muscles. Try sitting sideways to perform chest flies, bicep curls and more!

Always consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

Introducing New Nutrition Contributor – Tara Coleman: 4th of July Diet Tips

Hello! I’m Tara Coleman and I’m excited to start blogging for Total Gym. I am a Clinical Nutritionist in San Diego specializing in sports nutrition, healthy weight loss and increasing energy.

Hot dogs, potato salad, nacho chips, red-white-and-blue colored deserts…for many of us the 4^th of July is not only a celebration of our national independence but also our personal independence from healthy eating!  I’m here to tell you it doesn’t have to be…and I don’t mean you have to stay at home doing sit-ups and eating broccoli.  If you follow these simple tips you can have some fun, enjoy the food and not spend all of July paying for it:

1. Don’t Skip the Gym – I know we are all anxious to get to the beach but be sure to make time to exercise in first thing in the morning. This will burn a few extra calories and you are more likely to crave healthier foods.
2. Eat Before You Go - Always make sure to eat a little something before you head out for 4^th of July festivities.  If you are starving when you get there you are much more likely to over eat.
3. Step Away From the Food Table – Your physical location (i.e., bellied up to the chip bowl) is the biggest culprit when it comes to mindless eating.  It’s one thing to indulge in one of your favorite foods, but most of the extra holiday calories come from food we hardly enjoy and barely remember.  We simply eat it because it’s there.  Prepare a small plate of your favorite foods and then head to the other side of the party.  This holds true for the bar as well.  This trick may not only save your waistline but also a little face!
4. Don’t be Afraid of Seconds – When you prepare your first plate take about half as much food as you think you want.  Enjoy this plate, wait a couple of minutes, and if you are still hungry go back for seconds.  This will allow some time for your body to determine if it is really still hungry and allow you to remain a member of the Clean Plate Club!
5. It’s Just One Day – I know 4th of July falls on Sunday this year, but that should not be a justification to kick off over-indulgence on Friday and keep it going strong through Monday!  A little extra on a single day is something your body can handle but a four day binge is going to be much tougher to recover from.  So pick one of the days of the long weekend to treat yourself and stick to your normal routine the rest of the days.  I promise that heading into this summer lean, strong and healthy is going to feel so much better than that third helping of potato salad!

Happy 4th of July!

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She’ll be guest blogging twice a month with “Tara’s Friday Bite.” Subscribe to receive our RSS Feed and/or Email Updates (see CONNECT WITH US) so you’re always in the loop on Tara’s posts! Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.

Tara Coleman, Clinical Nutritionist www.taracoleman.com

Fitness Wisdom Wednesday: Benefits of Rebounding

All of us probably have some fond memory of bouncing on a trampoline when we were kids. Little did you know, you were actually rebounding – a fun way to burn calories even as an adult! Believe it or not, bouncing up and and down offers a safe, low-impact workout for any age and fitness level.

Benefits of rebounding have been shown to include:

• Stronger musculoskeletal system due to increased G-force (gravitational load)
• Faster metabolism
• Improved digestion
• Increased blood flow

Today’s mini-trampolines offer a portable, quick and efficient way to get in shape. Take for example our PlyoRebounder. We’ve joined forces with Todd Durkin, ACE Personal Trainer of the Year and trainer to leading NFL and MLB athletes, to show how PlyoRebounder offers dynamic, high-energy “plyo-training” for users of every ability. Add medicine balls (up to 20 pounds) to work on slow and quick response plyometrics and upper and lower body agility training. Or hop on top and start jogging or bouncing to get a cardio workout with a stability handle for balance, just in case.

Video explains PlyoRebounder the best. Check it out:

Interested in PlyoRebounder? Contact our sales team at 800.541.4900.

Total Gym Exercises: Tom’s Weekly Tip – Seated Lateral Sequence

Good Monday to you all. I’m continuing on my rehab journey with seated lateral exercises to target the upper body and core muscles. Try sitting sideways to perform chest flies, bicep curls and more!

Always consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

Tom's Log – June 18, 2010

Boy what a year…

Personally, I’ve been dealing with remnants of the old heavy lifting and bodybuilding days, which included a broken fibula recently. If you follow this blog regularly, you’ve probably seen my ankle rehab video series every Monday. Well, the surgery left me with a plate in my left ankle and recently I had arthroscopic surgery on the same ankle to relieve some arthritis pain. Now, I’m two weeks out of arthroscopic ankle “clean out” so to speak. My 30 years in the rehab business couldn’t hurt my situation now could it?

Not to add to my pity party, but I’ve also been having massive pain in my right shoulder thanks to that culprit arthritis. Surgery soon and a thing called a Copeland shoulder implant which acts like a cap over my humerus.  They say you get pain-free results but it will be a longer recovery to get my strength back. We will see…

Oh well, I have the very best tool for rehabbing my shoulder – Total Gym. You know, years ago Chuck Norris had great results with Total Gym to rehab his shoulder after injury.

All I can say is what’s better than being in the fitness business where we can have a major impact on peoples lives, mine included? More Tom’s logs to come…

Yours in good (orthopedic) health,
Tommy C

Tom’s Log – June 18, 2010

Boy what a year…

Personally, I’ve been dealing with remnants of the old heavy lifting and bodybuilding days, which included a broken fibula recently. If you follow this blog regularly, you’ve probably seen my ankle rehab video series every Monday. Well, the surgery left me with a plate in my left ankle and recently I had arthroscopic surgery on the same ankle to relieve some arthritis pain. Now, I’m two weeks out of arthroscopic ankle “clean out” so to speak. My 30 years in the rehab business couldn’t hurt my situation now could it?

Not to add to my pity party, but I’ve also been having massive pain in my right shoulder thanks to that culprit arthritis. Surgery soon and a thing called a Copeland shoulder implant which acts like a cap over my humerus.  They say you get pain-free results but it will be a longer recovery to get my strength back. We will see…

Oh well, I have the very best tool for rehabbing my shoulder – Total Gym. You know, years ago Chuck Norris had great results with Total Gym to rehab his shoulder after injury.

All I can say is what’s better than being in the fitness business where we can have a major impact on peoples lives, mine included? More Tom’s logs to come…

Yours in good (orthopedic) health,
Tommy C