Why isn't my workout working?

At first it is usually exciting and exhilarating when you start exercising — like following a celeb exercise video step-by-step or completing a difficult set of crunches. But it could get a tad boring as your initial zest, drive, hunger and motivation dip and fatigue sets in.

Which is why it is important that you vary your exercise routine. When you vary your routine, you’ll most likely become more flexible as your body becomes adept at executing different movements.

What can you do then to vary your exercise routine? First, you can try a new workout altogether. You can rearrange the days of your schedule. You can even rearrange the sequence of your daily exercise routine. You can increase repetitions with weights and you can increase the weights. You can turn your exercise into a high-impact routine by moving faster or incorporating additional moves. You can also increase or decrease the resting period. You can try out different machines instead of the ones you’ve been using. You can change your exercise area. You can ask a friend to join you. In sum, you have to be creative. A great way to balance your workout is to mix and match exercises after consulting your gym instructor or personal trainer.

Flexibility exercise: This is performed to enhance the movements of your muscles and joints. Stretching and bending are the common ways of flexibility training. This exercise helps to prevent muscle stiffness and joint pain — to an extent. Along with a warm-up session, stretching should be performed before and after your workout as a warm-up and cool-down exercise. Stretching also prevents muscle soreness and injuries, and allows for proper recovery of the muscles after you exercise.
Aerobics: Also known as cardiovascular exercise, it strengthens the muscles and promotes cardiovascular endurance by targeting a specific heart rate. It aims at improving the oxygen intake by body cells. It typically involves moving muscle groups from a moderate to a rigorous routine over 20 minutes. Running, jogging, cycling, swimming, dancing and sports qualify as aerobic exercise. For an effective aerobic exercise session, a moderate intensity exercise should be preceded by a warm-up period and end with a cooling down period.

Anaerobic exercise: Anaerobic exercise or weight-lifting is performed mostly to build strength and endurance. It includes functional training, weight training and sprints,  followed by a cooling-down session. Common activities are sit-ups, pull-ups and push-ups, squats and rowing. Though anaerobic exercises are performed for a lesser duration, they can be a good supplement to aerobic workouts.

There is no specific time and place for exercise, and it is never too late to start exercising. In case you feel reluctant to exercise outdoors or in a gym, you can work out on specific exercise equipment at home.

Without a balanced diet, exercise can actually have harmful repercussions. In the absence of a balanced diet, the body starts utilising proteins as its energy source. Pregnant women and people who have medical complications should consult and seek advice from their physicians before embarking on any exercise programme.

Isometric exercises: These exercises involve activation of muscles without shortening or lengthening them. However, these exercises are not recommended for those with high or low blood pressure.

An isometric workout is ideal for those who have little interest in a gym. It is possible to perform these exercises without any equipment.

The following are a few examples of Isometric workouts:

Pilates:  This is a bouquet of exercises for enhancing and improving the strength and flexibility of core muscles in the back and abdomen. It’s a great way for women to get back in shape after pregnancy.

Plyometric push-ups are routines performed by athletes to improve their stamina and performance in a game. It helps them to develop explosive power and acceleration. The fantastic thing about plyometrics is that they can be performed almost anywhere and in minimal time.

Resistance band exercises are a good form of exercise, not only for people suffering from injury, but also for healthy people. Resistance band training is the newest tool for fitness and weight-loss.

Yoga helps to increase the body metabolism, which in turn increases energy levels.
Cardiovascular exercises, also called cardio for short, are workouts for large muscles. They help to burn a lot of calories and keep blood pressure in check. A cardiovascular workout helps in better blood circulation and functioning of the heart. Ask for a ‘Cardio Interval Training’ at the gym for a quick and scientific way to shed those extra kilos.