Jump-start your workouts
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When you first start exercising on a regular basis, the gains come relatively quick. Your endurance increases. You lose excess weight. Your muscles get stronger and firmer. You feel better!

It is not uncommon, however, for a routine to lose its punch after a while and to see your fitness gains reach a plateau. If this has happened to you, do not give up. By adding new challenges, you can kick start your exercise program and make even greater gains in your fitness level. Here is how:

• Cross train -- One of the most effective ways to get out of an exercise rut is to cross train, which means you include one or more additional activities to your normal routine. If you are a devoted runner, substitute some of your runs for a session of cycling or swimming. The benefits are multiple. Cross training reduces the chance of injury; it employs different muscles in different ways, which leads to better muscle development. And, it provides variety for greater enjoyment, less boredom. Starting a new activity will trigger new improvements that will motivate you to continue.
• Learn a new cardiovascular machine -- If you have shied away from exercise machines, now is a good time to try them out. Most health clubs offer a wide array of cardiovascular machines that provide different challenges. Hop on a stair machine, take a trip on a treadmill, move on a rower, and experience an elliptical stepper. You may be pleasantly surprised at how enjoyable -- and effective -- a machine can be!
• Push your weight around -- If you have not started a muscular fitness routine yet, maybe you should. Perform the routine after your cardiovascular workout, while your muscles are still warm. A well-balanced program that includes muscular fitness and flexibility as well as cardiovascular endurance is your best strategy for maximum gains. If you already have a routine for building muscular strength and endurance, mix it up. Add free weights if you solely have been using weight machines, or vice versa. Since muscles adapt to the challenges they are given, you need to progressively add resistance through muscle overload in order to make gains.
• Join a class -- Sometimes people need other people to help push them harder. Group exercise classes offer a supportive instructor as well as a roomful of people who can motivate you to make the extra effort. Such classes also provide much-needed variety -- one day you can take a spinning class, the next time a step class. Check out the options. You are bound to find a class or two that works for you.
• Raise the stakes -- If you have not changed the intensity, duration or frequency of your workouts in a while, it is probably time. If you have been jogging for 25 minutes, three times a week, increase to 30 minutes, four times a week. If you have been using 10-pound dumbbells to complete 15 repetitions of a biceps curl, move onto the next weight increment that allows you to complete no more than 10 reps with effort. Do not progress too quickly, however; increase the training phase of your workouts by no more than 10 percent a week.
• Consult with an expert -- Whether you hire a personal trainer or talk to an exercise professional, you can find out what it is about your specific program that needs to change in order to make greater progress. A personal trainer offers the advantage of providing one-on-one attention, which promotes safe, effective workouts, motivation and accountability.
• Monitor your progress -- By keeping a record of your workouts you can chart your progress and see what you are doing week to week. This will give you a better handle on where you have been and where you are going. Stay on track and you will reach your goals.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.