| As you exercise your body continually adapts to | | | | - Decrease the amount of time that your rest |
| your routine which is how you improve your | | | | Cardiovascular |
| fitness. Each time you perform the same routine | | | | - Add 2 to 5 minutes onto your usual time |
| it gets a little easier because your body gets | | | | - Increase your incline or resistance |
| stronger from repeating the motions. Of course | | | | - Increase your speed |
| this is a good thing! The only problem is that if | | | | It is important to make sure that you do not |
| you continue to use the same muscles groups | | | | increase your pace too fast. Use baby steps to |
| and the same levels of intensity your body will | | | | avoid the possibility of injury. |
| adapt to the program and you will no longer see | | | | For example: if you use a 3 pound dumbbell and |
| the same benefits. | | | | do 3 sets of 20 repetitions, try using a 5 pound |
| This is why you so often see dramatic | | | | weight but stick to 3 sets of 20. Only change on |
| improvements in the first month or two or | | | | part at a time so you do not put too much strain |
| exercising regularly, and then you "hit a wall" and | | | | on your body. If you prefer to stick with the |
| your results either slow down or vanish. Once you | | | | same weights, try to move up to 4 sets of 20. |
| approach this point you can avoid it by | | | | Another example: if you have been using the |
| systematic progression. This simply means that | | | | treadmill for 30 minutes at a time with a speed of |
| you need to work harder over time. | | | | 3.2 miles per hour and zero incline, thy the |
| As your body adapts so must your routine. Here | | | | following: add an extra 5 minutes and keep the |
| are some ideas to help you along the way. | | | | other settings the same. |
| Strength | | | | Progressing too fast is a recipe for injury. If you |
| - Add 2 to 3 more repetitions | | | | listen to your body it will let you know if you are |
| - Add more weight | | | | moving too fast. Joint pain and excessive stiffness |
| - Add more overall sets | | | | are the first clues that you are working too hard. |
| - Expand your exercises | | | | Be patient and increase slowly over time. |
| - Move slower | | | | |