fitness corner
Changing Up
Your Workouts
By Pam Polestino
O
ften when I go to the gym, I notice so many people doing the exact same exercise each and every day. When you find that your body is no longer changing, when you no longer feel that soreness one to two days after – you definitely know it’s time to try something different. Visually you should also be able to see a change in your body if you are training consistently and eating a well-planned diet. Taking pictures is a great way to keep track of your workout progress. For those that are trying to lose body fat, adding the change in your routine will allow you to burn the most calories. Once your body has adapted to your exercise routine, you are no longer burning the same amount of calories. For example, if running is your passion, it can be changed by adding an incline, speed or sprints to the treadmill, or make a change running or jogging outside by adding distance, hills or speed. If you are a group fitness patron, a great change for you would be to do your own workout with free weights, and add intervals of jumping rope –as a high intensity interval – so that your body feels something different. If you like to keep the same cardio routine, I advise gym goers to change up their cardio choices every 21-28 days. One of the greatest benefits of changing your workouts is that you will avoid hitting a weight loss plateau. Training with a workout partner, or a personal trainer, even once every few weeks, to introduce your body to various new exercises specifically for your desired results, will help keep your training from becoming stale. I usually like to do my cardio first, and then I train one body part a day with weights and I have added stretching for injury prevention and flexibility. As I became more flexible, I was able to add in exercises that are more challenging for myself and I am also less sore at times. The biggest benefit from varying your workouts is with preventing injuries. As a group fitness instructor for more than 20 years, I sustained numerous injuries that never seemed to completely heal. I look back at all the students I have seen injured so often and realize that for anyone who does many of the same exercises repeatedly there is so much more risk for strain and overuse injuries.
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If you find yourself lacking the motivation to get your training done, adding a new mind and body format such as Pilates, yoga, or bar could help you regain your interest. These methods are going to give your body a different response than the cardiovascular and strength training would. Training for a race or a competition has motivated many to change their routines and get intensely motivated. No matter what exercise you do, challenge yourself to change often and get the most out of your discipline of choice.