Use the principle of "separate" training. If you usually do exercises for all muscle groups, break the complex. One day, devote the upper body, the other - the bottom. So you can intensively work out each group of muscles. Include uphill climbing. Exercising on the street, find a hill nearby and climb it in 3-5 minutes at a heart rate of 80% of the maximum. In the gym, a treadmill with the appropriate angle of inclination is suitable for this. Do 2-3 "uphill", then bring their number to 5. With an increase in the angle of inclination for every 2 °, the calorie consumption increases by 25% and the cardio endurance significantly increases. Start with 1 "mountain" training per week. Use the periodization. Regularly change the number of approaches and repetitions. First 2 weeks, follow 1 approach from 10-12 repetitions of each exercise, the next 2 weeks - 2 sets of 8-10 repetitions, then 3 of 6-8 repetitions and finally 4 of 3-5 repetitions. Reducing the number of repetitions, increase burdens. Those who are constantly engaged in one program, the stagnation period comes in 4-6 months. Those who apply periodization, nothing prevents to improve their physical form. Monitor the intensity with a heart rate monitor. The heart rate is an excellent indicator of the functioning of the body. Suppose, 1 km you usually pass for 10 minutes, with the pulse - 135 beats per minute. After 6 weeks at the same time at a similar pulse rate, you have traveled a greater distance. Hence, your physical form has improved, and the body now easily copes with the increased load.
Practice "step" classes. Do 10 repetitions with weights to make the muscles tired. Decreasing the weight by 10-20%, do 2-4 repetitions without pause. During 8 weeks of sessions, in which deeper muscle fibers are involved, muscle strength will increase by 40% faster. But to avoid injuries, it is at this time to make a 4-week break. Add interval cardio training. Dedicate 2 sessions alternating 30-60-second intervals of high intensity with active "rest", the duration of which is 3 times more. The time of the first increase, the duration of the second cut until they become the same. If the speed increases by 1 km / h, the energy consumption increases by 12%. This means that a woman weighing 60 kg per hour of walking at a speed of 5 km / h burns 225 kcal, and at a speed of 6 km / h - 252 kcal.
Plan your days off. This is an important ingredient of success. When people who do sports notice that the results do not improve, they increase the load. And you need to do the opposite: take a breather. Every week it is necessary to arrange 1-2 days off (from fitness) of the day. Increase burdens. Afraid to build up excess muscle mass, do you work with minimal burden? However, you will never succeed in this way. The lack of progress is due precisely to the fact that the muscles are accustomed to a certain weight. If you easily perform 12 repetitions, then increase the burden, so that the latter approach is given with difficulty. And do not be afraid to turn into a mountain of muscles: women have too little testosterone hormone for this. Maintain a fitness diary. He will tell you what exercises can cause fatigue and trauma. After cardio workout, record the time, distance, speed, type of session, name of the instructor. After the force - the number of repetitions and approaches, the size of burdening. Change the jogging path. Even a picturesque road sooner or later you will get bored. The simplest thing that can be done is to run along the usual route in the opposite direction or at another time of the day. Vary the exercises. Working the muscles from different angles, you use different fibers and stimulate their growth. Alternate, for example, a chest press of dumbbells on a horizontal bench with a similar exercise, but on a bench tilted down or up. Instead of dumbbells, take the barbell, replace the bench with a "butterfly" or work out on the cable traction simulator. Ask for help from the trainer. For 1-2 lessons, he will be able to determine what prevents progress, and easily solve your problems. Perhaps you just limp technique. For example, doing exercises on the biceps, you lean your elbows on the waist, because of what the load is reduced by half. Perform strength exercises with an assistant. Set or take a burden, in which the muscles get tired on the 10th repetition, and then with another girlfriend or coach do another 3-5 repetitions (you do not need to support yourself, but a simulator or a bar). Stop when it will be difficult for you to return to the starting position.
Sign up for a sports club. When you are in public, you want to always be on top. You will begin to train harder and improve the results. Reduce the tempo. Make an effort for 10 accounts, in the starting position return to 4 accounts. Follow the 1 approach from 4-6 repetitions. For 10 weeks of such trainings it is possible to increase the strength of muscles 2 times faster than with traditional training: effort to 2 accounts, return to the starting position - to 4 accounts. These intense and tedious workouts should be included in the training program when a qualitative leap is needed. Work in a group. Sometimes we are too attached to our favorite equipment and are not at all interested in what is happening in the next aerobics room. And completely in vain. If you feel that you are no longer happy about a treadmill or stepper, try to attend a group session with a sikling. In the company, to the music, you will give all the best in the performance of the instructor's commands. And after a while, suddenly find yourself in your muscles, the existence of which was not even suspected. Train with pre-fatigue. First, perform an exercise on a specific muscle group, and then without pause - an exercise that additionally connects several more muscle groups. For example, to intensively work quadriceps, make at least 10 repetitions on the simulator for the front surface of the thigh, after which there are as many repeats on the simulator for bench press. With this training much more muscle fibers are involved. Attend yoga classes or Pilates training. They will force the body to work in a new way, which will affect normal training. For example, doing squats, you effectively stabilize the body thanks to the strong muscles of the press and waist. So, you can deal with a lot of burdens. Place a list of sports goals in a prominent place. Attach it to the refrigerator door, to the mirror in the hallway or bathroom or enter into the splash screen for the computer monitor. This will help you not only to keep the fitness attitude, but also to achieve better results.