True Motivation and Avoiding Plateaus are the Keys to Getting the Most Out of a Gym
Posted by Christian Aguirre on Mon, Sep 14, 2009 @ 01:54 PM
Most people who join an East Bay gym follow one of two courses. The first is to join the gym, go there 1 to 5 times, and then never return.
You're Not Actually Motivated (Yet)
If this describes your situation, you need to really look at your motivation for joining a gym. Joining due to pressure from a family member or as a half-hearted New Year's resolution means you haven't actually cultivated the necessary motivation within yourself. 2008 research from psychologists Richard Ryan and Edward Deci showed that when someone makes a decision based on something they truly believe, their willpower will not face the same depletion issues as someone who makes a decision because of the influence of others.
Before you can expect to make working out at the gym a regular part of your life, you need to sit down and think about how it can truly change your life for the better. Although it may take some time and effort, by moving from a general idea of "I should go to the gym to lose weight" to more specific details like "I want to lose ten pounds by working out three times a week," you can gain the true motivation to make this pursuit something you personally believe in doing.
Learn How to Keep Progressing in Spite of a Plateau
The other typical course of someone who joins a gym is to regularly hit a treadmill, speed bike or elliptical for anywhere from one to three months. After making continual progress, this person hits a sticking point.
If this is your situation, you should start by patting yourself on the back. Although you may think this plateau means you're not working hard enough, it simply means you've conquered your existing routine. Following the same routine is a good way to get used to working out in an East Bay gym. It can also help you make progress during the first 1 to 3 months. However, as you've found out for yourself, repeating the exact same routine can only take you so far.
The key to moving to the next level of progress instead of letting this plateau derail you is to start using HIIT. This doesn't mean you should punch your gym's machines. HIIT stands for "high intensity interval training." The basic concept behind HIIT is to cycle your cardio efforts between medium and high intensity.
Effective Cardio in Just 20 Minutes?
There are multiple cardio approaches based around the HIIT principle. One of the most interesting is the Little Method. The reason is this approach allows you to maximize the benefits of your cardio efforts in just 20 minutes.
If that sounds too good to be true, you'll be happy to know this method is backed up by a 2009 study. If you want to try this HIIT approach for yourself, hit a stationary bike at your gym three times a week.
When you do, start with a three minute warmup. Then do 7 sets alternating between 1 minute of high intensity and 1 minute of low intensity. End with a three minute cool down.
Although this sounds too easy, when you really push yourself during the high intensity phases, you'll find it's quite challenging. If you need to build up, you can start with 30 seconds of high intensity and 90 seconds of low intensity. This approach to cardio will allow you to save time at the gym and avoid hitting a progress plateau.
