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Are You Following the Wrong Exercise Program?

Are You Following the Wrong Exercise Program?

Why do some of us invest so much time and energy into our exercise program for so little in the way of results. Yep it’s true; some of us spend a lot of time achieving not too much. Heaps of sweat, commitment and even dollars, for a less than desirable return.

I’m constantly getting letters, emails and phone calls from frustrated exercisers, so I figure it is time to take a look at why time spent exercising doesn’t always equate to desirable results.

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    Let’s get under way with some basic exercise physiology…

    Our body recognises exercise as a form of stress (mostly good stress) and when we stress our body the right way for long enough, it adapts. Simple enough. We see those physiological adaptations as improvements in aerobic fitness, strength, muscular endurance, speed, power, flexibility, along with decreases in body-fat levels and increases in lean mass (muscle). From a purely scientific and academic perspective, changing a body is a relatively straight forward process. In reality, we know that once we throw human emotions and a few other practical issues into the mix, that simplicity can become a lot more complex!

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    Bodies don’t think, they simply adapt.

    If we put too many calories into a body it will ‘adapt’ by storing that excess energy in the form of body-fat. If we lift progressively heavier weights, we will see adaptations in the form of bigger and/or stronger muscles. If we begin a program of aerobic exercise, within the first few weeks we will see physiological changes; lower blood pressure, lower resting heart rate, lower working heart rate, less post-exercise soreness, decreased recovery time, increased metabolic rate and changes in body composition just to mention a few – all of these being adaptations to the ‘stress’ of cardiovascular exercise. If you train yourself like a distance runner, you ain’t gonna wind up looking like a bodybuilder. Neither will training like Mr (or Miss) Universe turn you into that slender, waif-like running machine.

    When a body changes, there’s a reason. When a body doesn’t change, there’s a reason. And as I’ve said before, we need to learn how to ‘drive’ our body and to discover what works for us (personally). Individual bodies respond differently to the same stimulus, so we need to learn how to maximise our own genetics. Quite often, by being less emotional and more practical and methodical about our approach to exercise, we will achieve far better results in much less time.

    Here’s a few things to consider as you work through the exercise thing…

    1. What works (in terms of creating significant physical change) and what we enjoy doing, are often two different things.

    Yes we want to make exercise fun when possible, but sometimes we need to stop looking for easy and starting doing effective. I don’t particularly enjoy stretching but I can’t improve my terrible flexibility by bench pressing small cars. Heavy sigh. So stretching it shall be for the human ceramic tile. The piece of chalk with hair on top. I might not always love the process, but I really love the results. You might not enjoy lifting weights but you won’t build your upper body strength or achieve that athletic shape you’re after by going for a gentle walk with your neighbor each morning.

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    Mountain bike
      2. Your body will only adapt when it needs to.

      If you constantly stimulate your body the same way day in, day out (same workout, same exercises, same format, same intensity, same weights, same distance, same machines, same duration) it ain’t gonna change ’cause it doesn’t need to. You are following a maintenance program. Give your body a reason to change and it will. Some people have been following the same program for years, all the while wondering why nothing changes. It’s true in life and in the gym; if nothing changes, nothing changes. Progression is good. Variety is good. Change is good.

      3. Over-training.

      Many people simply train so much that their body is in a constant state of disrepair. When you stress an already stressed (over-trained, injured, exhausted) body (via more exercise) you’re setting yourself up for long term problems and frustration.

      Don’t confuse volume with quality. Don’t make emotional decisions about your exercise program. It’s good to train hard (sometimes) and smart. I only lift weights three times per week for forty five minutes, but I’m stronger than most of the twenty three year-old meat-heads who inhabit the weight room seven days per week. Not because I have better genetics or more testosterone (I wish) but because I know what works most effectively for my body (in terms of creating the right balance between training, nutrition and recovery) and I stimulate my physiology the right way. I train optimally for me. Don’t forget… the adaptation takes place when you’re not training. The workout is for the stimulation, the recovery time is for the adaptation.

      4.Going-though-the-motions-itis.

      A little-known scientific term which is Latin for “looks like a workout but isn’t”. It’s a condition where people go to the gym and fluff around for an hour or so without actually doing much. A few chats, a little self-admiration in the mirror, a cappuccino or two and a strategically-placed towel over the shoulder – they’re hard to miss. Every gym has a least ten of them. They are known colloquially in Australia as… wankers. There is also another group of well-meaning people who work out often but simply don’t train hard enough to create the results they’re seeking.

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      Of course we need to train safely and intelligently, and yes we need to develop a training base before we get anywhere near the intense zone, but sometimes we simply need to force our body to adapt. If what you’re doing in your workouts is easy for you, then don’t expect to see much in the way of physiological change. Easy might be fun but it ain’t really productive when it comes to changing a body. If you wanna see some change, get uncomfortable. Often. Don’t kill yourself but don’t avoid the tough stuff either.

      5. All the other stuff.

      Of course there are plenty of variables in the creating-your-best-body process and exercise is just one of them. If you’ve nailed your exercise but your diet is a nightmare (over-eating, under-eating, sporadic eating, poor quality food) your results will be average at best. Other factors which might sabotage or inhibit what you’re doing with your exercise program are: alcohol, drugs, lack of sleep, stress and medications. No use training like an Olympian if you’re living a lifestyle which is at odds with your exercise goals.

      If (for example) you’re expending more calories than you’re consuming, you ain’t gonna grow muscle ’cause their ain’t no gas in the tank. Conversely, if you’re consuming more than you’re expending each day, you ain’t gonna get leaner no matter how well you train or how much cardio you do. You’ll be fitter but you’ll still be fat.

      Adult female with personal trainer at gym
        6.The Wrong Program.

        For a wide range of reasons thousands and thousands of people are currently following a program which is less than ideal, if not completely inappropriate for them.

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        Go into virtually any gym and you’ll see dozens of people (with different bodies, goals and needs) all following essentially the same ‘generic’ program. This is called laziness, ignorance, lack of professionalism and I-don’t-really-care, on the part of the instructors who set those programs. If your program wasn’t designed specifically for you (by someone who knows their stuff), then it’s not the best strategy for you.

        That’s not to say that your program is not of any value but why settle for okay, when you can have ideal. Your program should be designed specific to your age, goals, body type, current level of fitness, training history, medical conditions and injuries. If you found your current training program on page seventy two of Buffed and Ripped, then you ain’t doing yourself any favours. Same goes if you got your program from your cousin Guido the panel beater who came second in that bodybuilding show in 1992. The same one who worked in a gym for three months when he was nineteen.

        So… maybe it’s time for some change.

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        Last Updated on August 15, 2018

        7 Amazing Things That Will Happen When You Do Plank Every Day

        7 Amazing Things That Will Happen When You Do Plank Every Day

        Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

        Video Summary

        Why is it important to train up our core strength?

        There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

        This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

        Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

        In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

        One Exercise, multiple benefits

        There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

        By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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        When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

        Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

        In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

        What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

        What will happen when you start doing planks every day

          1. You’ll improve core definition and performance: 

          Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

          • Transverse abdominis: increased ability to lift heavier weights.
          • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
          • Oblique muscles: improved capacity for stable side-bending and waist-twisting
          • Glutes: a supported back and a strong, shapely booty.

          2. You’ll decrease your risk of injury in the back and spinal column

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            Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

            Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

            3. You’ll experience an increased boost to your overall metabolism

              Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

              4. You’ll significantly improve your posture

                Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                On top of everything, someone with good posture looks better, healthier, and more confident.

                5. You’ll improve overall balance

                  Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                  6. You’ll become more flexible than ever before

                    Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                    7. You’ll witness mental benefits

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                      Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                      How to hold a plank position

                      1. Get into pushup position on the floor.
                      2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                      3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                      4. Your head is relaxed and you should be looking at the floor.
                      5. Hold the position for as long as you can.
                      6. Remember to breathe. Inhale and exhale slowly and steadily.
                      7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                      Watch the video if you have any doubt!

                      Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                        How to improve your plank time gradually

                        1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                        2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                        3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                        Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                        Who Should Be Cautious Doing The Plank?

                        You need to be cautious doing Planking exercises if any of these risks apply to you:

                        • Prolapse
                        • After prolapse surgery
                        • Pelvic pain conditions
                        • Weak or poorly functioning pelvic floor muscles
                        • Previous childbirth
                        • Overweight

                        Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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