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Are you still getting results from your work-outs? You have been working out regularly for awhile. How is it working for you? Are you seeing any changes in your body? Perhaps you have you reached a plateau. Here are some pointers on how to get out of your fitness rut. Whether it is to lose weight, increase muscle mass or improve endurance, you will notice changes once you try some of these revisions to your routine.

Dull, boring routines.

If you have been doing the exact same workouts or following 1980s aerobics videos on your old VHS player, then it is time to switch routines. Your muscles adjust to any given exercise. This it is important to constantly change your weight-training routine. Try these ideas instead:

Increase your weight size.

Increase the number of reps and or increase the number of sets.

Try new exercises altogether.

Alternate between light weights days and heavy weight days.

Interval training-1 minute of cardiovascular exercises in between sets of weight training.

Do you over-crunch?

Ever wonder why your gut still is not flat despite 500 crunches everyday? Maybe it is because you are not doing the right exercise for your gut. Crunches work your rectus abdominus only. This is only one pair of your 12 abdominal muscles. In order for you to reduce your gut, you will need to get rid of the fat that wraps around your abdominal muscles. A change in your diet and an increase in cardiovascular activity will do just that. You can, however, tighten all the muscles in your abdomen (this includes the external and internal obliques and your transverse abdominus) by attempting a variety of core exercises: yoga, Pilates, and exercises that require the use of balancing boards, Bozu or stability balls.

Aerobics queen.

To maximize calorie burning, cardiovascular exercise is the way to go. It is also key to keeping your heart and lungs healthy. However, cardio is just a part of a wholesome fitness goal. Add resistance training and stretching to your workouts. Augment that with a balanced diet and reduced calorie intake (if you want to lose weight) and you will achieve results in no time.

Are you rushing through your workouts?

If you are allowing momentum to lift your weights, then your are not using muscle power to maximize the benefits of strength training. Try coercing the muscles to the point of fatigue. Focus on lifting and lowering the weights in slow and stable motions. Feel the muscle relax and contract behind every movement.

Relying solely on your workout.

You are missing out on all the opportunities to improve your fitness and health if you vegetate all day, and depend solely on your workout to burn calories. Make small changes to stay in shape and perform all day long. For example:

Park your car in the farthest parking space from work.

Use the stairs instead of the escalator.

Do your household chores inefficiently. Try carrying grocery bags to your refrigerator one at a time instead of all at once.

Not getting enough rest?

When you undergo the stress of physical exercise, your body adjusts and becomes more efficient. It is just like learning a new skill. At first it is difficult, but with practice, it becomes second nature. There are, however, limits to how much stress your body can take before it breaks down and risk injury. Relax and rest before stressing it out again. Getting about 8-9 hours a day of sleep. Also, wait about 24 hours between light training days or 48 hours during heavy training days.

Rochester Athletic Club, Rochester Health Club and Rochester Personal Training dedicate their services to fitness and health.