How-to: break free of your fitness comfort zone

It's time to amp up your exercise plan

There’s nothing more frustrating and de-motivating than hitting an exercise plateau. An exercise plateau, also known as the fitness ‘comfort zone’ occurs when your body adjusts to regular exercise and stops responding to it. This means that your weight loss stops, your energy levels stay the same and your cardiovascular health stays the same. It’s the equivalent to your body going into autopilot mode. It’s also extremely common, if not inevitable – to hit the fitness comfort zone after you’ve been following a regular exercise routine for a few weeks. Thankfully though, there are a few ways to beat it. Here’s how…

Get fit, differently
It’s time to ditch the same old exercise program and mix up the ways you get fit. If you run the same track at the same speed everyday, your body will eventually adjust, so trick your body by varying your speed and your track. Incorporate hill climbs and inclines into your run or bike rides and switch between light jogging and sprinting in one-minute bursts. Incorporating small, one-minute high-energy bursts into your regular fitness routine is a proven way to get your body achieving results again.

Try different activities
Once a week, switch to an entirely different activity from your normal routine. If you usually jog, try swimming or dancing – if you usually dance, try bushwalking or pilates. Adding an entirely different activity to your fitness program will get your body working on new muscle groups, which will increase your metabolic rate, meaning you’ll start to burn fat again.

Strength training
If you’ve been focussing exclusively on aerobic exercise, you’ve been doing yourself a huge injustice. Including strength training as part of your regular fitness program is an easy and effective way to push your muscles in a different way and move out of your fitness comfort zone. After your regular exercise, simply add on a few sets of squats, lunges or push-ups and you’ll start to see results again.

Have you fallen victim to your fitness comfort zone? Are you inspired to mix it up a little?

71 Member Comments

Rpear 3 Jun 2012 7:03 AM

I have gotten very lazy.....I will make sure to make a change this week! Thanks for the motivation !

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Jessamy 1 Jun 2012 5:12 AM

Well, I am being forced into a change. After 4 years of regular attendance at my old Gym - it has closed down. So off to a new one next week...maybe I can shed those last few kilos!

Beautybabe140194 30 May 2012 7:09 AM

I have fallen into a slump where I do the same exercises but I get bored easily so I believe I should try and add more variety

Fashionista8P 27 May 2012 3:43 AM

great tips and really motivating

saha 10 May 2012 9:05 AM

Great:)

Senorita 4 May 2012 9:48 AM

such a great article

Jess124 19 Apr 2012 4:25 AM

I have just hit my exercise plateau! I'll have to try something new this week. Dancing sounds fun :)

beautybabe(: 16 Apr 2012 11:07 AM

Great tips! I probably need to differ my exercise routine and try something different every now and then. (:

Princess Perfume 16 Apr 2012 10:23 AM

I don't think I've ever found a comfort zone in exercise! But I agree - the best way to make your routine interesting is by varying it.

Lovelace 15 Apr 2012 3:42 PM

I think for me getting out of my comfort zone was actually getting off the couch and just exercising ;)

AmberB 15 Mar 2012 12:07 PM

I really need to mix up my exercise routine

Chicklet 7 Mar 2012 12:35 PM

Always good to mix it up. I probably should incorporate more cardio - because I prefer strength training, I tend to gravitate towards that.

Senorita 12 Feb 2012 5:55 AM

I usually go to the gym and do a variety of different classes. it's great :)

Love this article

Green_Jaguar 12 Feb 2012 3:59 AM

I only walk and swim. I go on different walks but maybe I should also do something else for a change.

sprinkles37 28 Jan 2012 8:53 AM

I'm very much in a routine, but it is difficult to fit in exercise with a child, so I have to be quick

Rpear 27 Jan 2012 10:37 PM

I am a victim!! I have found doing workouts with different trainers really helpful to get out of my rut! I love all the fitness how to's! I really need to get into better habits!

weekend 27 Jan 2012 8:29 AM

I always exercise the same way but I take different routes. Walking the dog and taking different routes is pretty refreshing. :D

Yummii 27 Jan 2012 2:31 AM

I find doing classes will almost always get you out of you comfort zone

sprinkles37 27 Jan 2012 1:22 AM

I really love doing workout DVDs at home. I love pilates, it is so calming.

Jenniqua 26 Jan 2012 10:23 PM

There is such a thing as a fitness comfort zone? I guess you would have to be doing some form of exercise to hit this. I know, I am terrible, I mean it I am starting next week, Seriously...

Shonson 26 Jan 2012 1:42 PM

I need variety, but at times i have kept up with something probably too much if i've enjoyed it.

A Lil Kuki 26 Jan 2012 1:30 PM

I do alot of circuit training and find I get too comfortable in my circuit and blaze through it without even noticing ... I usually get a new one every 8 weeks to 'mix it up'!

pinkheart 26 Jan 2012 10:41 AM

Another way to excercise is to invite a group of friends to the beach or park and play some fun sports like kick-ball, cricket, frisbee, soccer etc. It's always fun and great to be in the fresh air every now and then.

Princess Perfume 26 Jan 2012 10:36 AM

I agree that variety is the key to maintaining a fitness regime and making it interesting and not boring (so want to give up if you do the same thing every day).

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