If you're feeling as though your training regime is a little 'off' at the moment, there's a good chance it is, but what are the signs you need to look out for? Here are three key indicators that you should consider...
1 | YOU’RE BORED
If the thought of your impending workout makes you want to yawn - or worse - fills you with dread, it’s a sure-fire sign you’ve either a) been doing the same old, same old for too long, or b) you’ve been doing the wrong thing to begin with! Perhaps you pound the treadmill for a 30-minute slog 4 days a week and follow this with a strength training routine you could do in your sleep, you know it so well. OK, a pat on the back to you for your commitment. But your fitness regime should be making you feel energised, not depleted. FIX IT: It’s time to mix things up! You wouldn’t eat the same dinner every day of the week, so why would you want to complete the same set of exercises every day? And just like one meal wouldn’t provide your body with everything it needs nutrition-wise, the same old workout routine won’t help you see physical results either. When we do the same exercises, our bodies get used to it and it all gets a bit lazy. To continue to see results, you need to keep your body guessing. Worried no other cardio will have the same benefits as the treadmill? It most definitely can. Try the Stairmaster (or even a set of actual stairs will work!), elliptical cross trainer, or try out some high energy HIIT or CrossFit-style functional fitness workouts to keep things interesting.
2 | YOU ONLY HAVE EYES FOR CARDIO
Whether you love working up a sweat on the cross trainer or the exercise bike, there’s no doubt that you SHOULD have cardiovascular training in your life. It’s good for your heart, burns calories and releases endorphins, aka the happy hormone. But if you’re sticking to cardio 100% of the time, you’re missing a trick. You need to strike the balance between cardio, strength training (including core) and flexibility training for all-round benefits. Cardio alone won’t strengthen, tone or firm muscles, for example. FIX IT: Don’t give cardio the heave-ho, but DO stop thinking it’s all you should be doing. It’s time to incorporate resistance training. This is any exercise that uses weight – kettlebells, dumbbells, barbells, resistance bands, to name a few - to act as a force against your body. Resistance, or strength training, helps create lean muscle as it burns calories AND fat. So why not reduce your time on the cardio, and follow it up with a bit of circuit training, which could include weighted lunges and squats, abs training etc.? If you don’t see results, we’ll eat our hats.
3  | YOU’RE IN PAIN
There’s a difference between that afterburn, and actually overdoing it. If you suffer from chronic pain after exercise, you may have done yourself an injury, or if you feel absolutely shattered after exercise, you could well be overdoing it. We shouldn’t be feeling absolutely exhausted after every training session. Where’s the fun in that? And how on earth will you be able to maintain your regime if it’s making you feel like this? FIX IT: Rest is so important for our bodies. You need to make sure you give your body time to recover from a workout. Schedule regular rest days – try not to train for more than 5 consecutive days without a rest. Latest studies suggest making time for rest ensures better results. That’s fantastic news! On top of rest, make sure you’re eating well and getting enough actual sleep too. If you think you have an injury, see your GP and don’t continue to train that area till you’re fully recovered. It might be a good idea to try some lower impact training, such as using a rowing machine or elliptical, or reducing the weight load you’re using and giving your body more time to progress gradually.