There are many reasons why people embark on a journey to better fitness - some start out wanting to lose weight or just have more energy. With consistent efforts, many people easily attain these goals. Then what?
From my experience with clients, I have seen a few scenarios play out:
A. Some will get bored, take a break, slip downhill, and never find the same energy and enthusiasm to get back to training
B. Some will take a break thinking they can continue to do some form of exercise on their own, but will be unable to meet the same intensity of training & hence in reality not make progress
C. Some will continue doing what they have been doing, without evaluating their current capabilities and exploring new goals on the path
All of the above scenarios are counterproductive to achieving gains & joy on the journey.
Some evidence based information & other ideas to help you look at your fitness training in a new light:
A. Understand 'The Principle of reversibility':
The principle of reversibility refers to the gradual loss of beneficial training effects when the intensity, duration, or frequency of training is reduced. Training effects produced over a short term are usually lost more quickly than those produced over a longer term.
In a research study it was found that with four weeks of detraining muscular strength, two thirds of favourable muscle gains that had been obtained with 13 weeks of muscular training were abolished. Another study looking at upper body muscular strength in middle aged adults and detraining also showed that reversibility occurred and local muscular endurance decreased. However, these outcomes did not decrease to pre training values, showing that some strength gains were retained.
Note that the detraining effects can be reversed when training is resumed. So don't fret if you have had to take a break for whatever reasons. Just try to resume when you can.
Bottom line:
In order to make continual progress, you need to look at making your fitness routine a habit that somehow fits into your lifestyle, rather than looking at it as a means to achieve some short term goal. Once you embark on this journey, commit to stay on it for life.
Understanding the reversibility principle and how it plays out can help you avoid Scenario A.
Understand the principle of "progressive overload":
The idea behind progressive overload is to make your workouts more challenging over time in order to place greater stress on your musculoskeletal and nervous systems so as to gain strength and build endurance. While commonly used in Strength Training, the principle can be applied to any kind of exercise including cardiovascular endurance exercises.
Doing the same kind of workouts or lifting same amount of weight every time you strength train can lead to your body plateauing. By changing or progressing the workout, the muscles are challenged and get stronger.
However, the increases in time, weight or intensity should be kept within 10% or less each week to allow for a gradual adaptation while minimizing risk of injury.
Bottom line:
Understanding the principle of progressive overload can help you avoid Scenario B, and enable you to better plan your workout routines so you are not just doing the same things over & over again.
Now coming to addressing Scenario C.
Evaluate where you are & set new goals:
Maybe you started out your fitness journey looking for something fun, something that gave you the adrenaline rush or whatever else. For most of us, this is usually a good start. It helps us be consistent, keeps us coming back and discover how our bodies can transform & perform better. You can be in this phase till the time you start seeing some gains.
But as you get better, your goals need to evolve in order for you to get more joy out of this journey. Fun alone is not going to cut it.
You need to begin to look at your training to help you accomplish new goals that you can now aspire to, with your current physical abilities, whatever they be. Allow yourself to think big as thinking small will just keep you stuck were you are. Know that with the right guidance and effort nothing is unachievable.
From then on, do this evaluation of where you are and where you would like to go, done every 6 months or so. This will ensure you never get bored or stuck but are continually learning & growing. Making progress. And uncovering layers of physical & mental potential within yourself.
Great writing man. Keep going.
I'm so much more interested in the light in your picture than new exercise goals! That is an AMAZING beautiful thing! Do you follow Sandra Walter? She says today through the 29th is a great energetic reset/trajectory/highest choice point time. For me I feel that in terms of choosign frequency (I still have fun dancing on my steps more than a formal routine) but I bet it would serve for those who prefer structure to set an intent during this time and perhaps consider either a fast/cleanse and or purge of limiting beliefs.
What if I'm beautiful just the way I am - AND I deserve to be healthy?
What if my body can support me better if I come home to my breath more?
What if the Universe/God loves me and WANTS to support my energetic field in being free of intrusions so I can flourish no matter what happens in the external world of other people's choices?