Getting stuck in a training rut is probably the most common training error of all. Yes, 20 minutes in the pool and three sets of 10 reps with 5kg weights might be fine when you start out – but if you fail to increase either the length or intensity of the swim, and the weight or number of repetitions that you do, the improvements will plateau out. In fact, one study found that in beginners, aerobic fitness began to plateau in as little as three weeks when the training load was not increased. So, to continue making progress in fitness, you have to keep raising the bar every it gets close enough to touch – every six weeks at least, but ideally more often.
Photo by Getty Images Apr 20, 2012