Some people assume that I just love to work out. Wrong! I’ll be the first to admit it, working out really sucks sometimes. But it’s a necessary evil — and one I’ve come to appreciate to get the physical and emotional results it brings. Whether it’s playing with the settings on the treadmill to keep me entertained or switching things up with a boot camp class, I have my own tricks for staying motivated to get through my workout. Next time you are bored with your routine or want to rev things up, give them a shot.
Kick Up Your Cardio
The key to consistently challenging your body is to keep it guessing. When it comes to cardio, this is incredibly easy to do. You can create interval sets like walking on a steep incline for two minutes, then run on a flat level for one minute. Or jog for two minutes, sprint for one minute. You can also try running and jogging in quarter-mile bursts. Depending on your fitness level, any of these interval workouts will help you bump your calorie burn.
Just be sure that you’re always keeping your heart rate at 85 percent of your maximum. To calculate your maximum heart rate, if you’re a woman, subtract your age from 220. If you’re a man, subtract your age from 226. That number is your maximum heart rate in beats per minute.
Switch It Up
If you don’t know by now, I HATE the treadmill. It’s torture — I can only play with intervals and inclines for so many days a week. On the other days, I get my cardio fix by mixing things up. Adding variety into your routine forces your body to progress because you're physically requiring it to adapt to new stimulus. So take a boxing, Cross Fit, barre method, Zumba® or dance, yoga, kettlebells or spinning class. Better yet, try a different one every week if you can. By training in different ways, your body becomes more efficient, well rounded, and less prone to injury. So break out of your comfort zone and try something new. Bring a friend with you if you’re intimidated!
Sweat In Style
I’m all about the laid-back look, like jeans and cute tees, but when it comes to gym gear — nothing gets me pumped up like a cool new pair of kicks. Investing in stylish, comfortable clothes and killer kicks can really amp up the enthusiasm for dragging yourself to the gym. So what if you’re there to show off your hot, new gear. You’re still working it on the elliptical, and that’s all I care about.
Trick Your Bod
Your body quickly adapts to the number of repetitions you perform. This is why changing your repetitions on a weekly basis will help you improve the effectiveness of your workouts. First you need to calculate your one-rep maximum, or the maximum amount of weight you can lift once, and still do it properly. With that number, use this quick four-week plan as a guide:
Week 1: Do 3 sets of 20 repetitions at 40 percent of your maximum repetition.
Week 2: Do 3 sets of 15 repetitions at 55 percent of your maximum repetition.
Week 3: Do 4 sets of 10 repetitions at 70 percent of your maximum repetition.
Week 4: Do 2 sets of 5 repetitions at 90 percent of your maximum repetition.
By the end of four weeks, your maximum repetition may have changed and you can continue to work off of this pyramid method to continue to challenge your muscles.
These days, there are a lot of new products that make working out more fun. If you're like me and need music when you workout, a good pair of heaphones is essential. Smaller earbuds easily fall out of my earrs, which are extremely annoying, but these Sennheiser CX680 Adidas Sport Headphones hook into your ears so they stay put — plus, they're waterproof so you don't have to worry about them falling out when you're working up a sweat. They’re also designed for intense, active workouts — so they can handle some serious wear and tear.
So you get the drill. When it comes to working out, try to keep things new and fresh. If you’re consistently doing the same workout, your routine will start to feel stale —fast. So switch it up and style it up. After all that, you might actually want to go to the gym.