Weekly Secret

Hey Fit People!

I wanted to share with you this week's fitness secret: Progress

     Progress refers to the continual increases in intensity of training. This could be anything from running longer, lifting more weight or performing repetitions.  This could even be a fundamental change in a routine such as running instead of swimming or adding some plyometrics between sets in the weight room.  The key to a change in body composition, strength and endurance is accomplished only through a progression in training.

    How much progress should you expect? A minimum of 5% weekly!  This means that if you can lift 100lbs for 10 repetitions this week, you should be able to do 105lbs for 10 repetitions next week. Another way of looking at it would be to perform 100lbs for 11 repetitions the following week (a 10% increase). Finally, while running for 30 minutes would become 31:30 after a 5% increase!

    Progress is key to making real physical changes and accomplishing your goals.  Fitness is like paddling upstream in a canoe!  If you paddle the same speed all the time, you won't go anywhere.  If you give up, you'll float downstream.  Only if you increase your speed and stroke will you make any progress!

   I challenge you this week to make that next 5% increase in your training and learn to expect progress weekly.  If you get to the point where you haven't been progressing, it's time to take a step back and change how you train!  Good luck!

Stay Strong,
Russ