Timing Is Everything

Posted On Jun 17, 2014 By Tim Arndt, Resistance Training Specialist

Timing Is Everything

I often get questions from folks using their BowFlex® Treadclimber® and MAX Trainer™ machines wondering when they should increase the intensity level of their workouts. This is a very good question to be asking, especially when you are relatively new to exercising. If you don't increase your intensity level, your results will eventually slow down and plateau. This happens for two reasons:

  1. When you lose weight, your metabolism actually slows down because you have less weight to move around.
  2. Your body becomes more efficient at doing the exercise. Meaning it can produce the same amount of work with less energy.

When a plateau happens, it's likely that your energy output (calorie expenditure) has reduced to match the amount of calories you eat and it's time to make a change. My suggestion is to increase your level of intensity when you feel like you're able. Basically, when you finish your workout and feel like you have a decent amount of gas left in the tank, then that would be a good time to take it up a notch.

You will likely be able to increase your intensity levels more frequently at the beginning. As you continue to progress to higher levels of intensity, increases will happen less frequently.

As you can see, it's ultimately all based on what you feel you're capable of and comfortable with. Just don't force the process. Fitness is and should be a long, slow, dynamic process. Your weight will fluctuate and there may be a week or two where no matter what you do, you won't drop a single pound.

The best thing to do is not to panic if you don't lose weight every single week. Stay the course and follow the guidelines mentioned above. In the long run, you'll get to where you want to be.