One mistake many of us make with our exercise routine is sticking to the same fitness program for months or even years at a time. Once our bodies get used to a certain routine, you'll find the aesthetic, anaerobic or aerobic improvements you've been making taper off. This is what sports scientists call a "plateau". If you're looking to break through a plateau, our Obstacle Challenge may be the way to go! By identifying the obstacles standing in the way of your physical progress, you can make targeted changes to your fitness plan and enjoy the sustained and consistent improvement.
The "same old, same old" Obstacle
Our bodies adapt quickly to even the most punishing fitness routines, and tweaking our intensity, exercises and workout duration can help exposing us to new challenges for faster improvement. Here are some suggestions.
- Try a new exercise. If you normally spend time on the treadmill, try using the cross trainer or stationary bike instead to challenge new muscles and develop mobility in other areas.
- Change your workout intensity. If you normally do low-intensity cardio for a long duration, try doing interval training where you alternate short periods of high-intensity cardio with short periods of low-intensity work. For example, try sprinting uphill for 20 seconds, then walking back down to the starting point before sprinting uphill again!
The "I deserve a treat" Obstacle
Most of us chronically overestimate the number of calories we burn while exercising. How many times have we stumbled sweatily off a treadmill, gratified and proud, and walked straight into the nearest ice-cream shop or Cha Chaan Teng for a well-deserved treat?
Unfortunately, that post-workout treat could be wiping out all your hard work in the gym. Calorie-dense snacks such as cake, ice-cream or even soft drinks like Coke and Sprite can take 45 minutes to an hour on the treadmill to burn off! So if you feel great after your workout, channel that positive energy towards resisting temptation. Don't waste your workout with unhealthy snacks, have some fruit or whole grains instead!
The “night owl” Obstacle
Working adults frequently exercise in the evening, to avoid having to get up even earlier than usual before work. In fact, working out in the morning produces better results for most people. When you're well-rested and have had a light breakfast snack, you tend to feel more energized and motivated, and can push yourself harder in the gym.
If you frequently feel exhausted and hungry during your evening workout, try a morning workout instead. You can head to bed a little earlier to make up for the early wake-up call. Your fitness is worth the effort!
Identify the saboteurs holding you back from realizing your true potential today, and get the progress you deserve. Take our Obstacle Challenge!
© Cigna Healthcare 2023
Information provided in this article is intended for health and fitness purposes only and is not intended for use in the diagnosis of disease or other conditions, or in the cure, mitigation, treatment or prevention of disease (see Terms & Conditions for details). Any health-related information found in this article is available only for your interest and should not be treated as medical advice. Users should seek any medical advice from a physician, especially before self-diagnosing any ailment or embarking on any new lifestyle or exercise regime. Any information contained in this article may not be suitable, accurate, complete or reliable. Cigna Healthcare accepts no responsibility for the content or accuracy of information contained on external websites or resources, or for the security and safety of using them. "Cigna Healthcare" and the "Tree of Life" logo are registered trademarks of Cigna Intellectual Property, Inc. in the United States and elsewhere, licensed for use. All products and services are provided by or through operating subsidiaries, and not by The Cigna Group.
