Change Workout

 Is it time for a Change to Your Workout?

Andy Nelson for GetFitNYC - andy@getfitnyc.com   

 

    When your body is stimulated and challenged, it adapts at a pretty rapid pace. If you give your body more physical activity and exercise than it is used to, it will go through a host of biological adaptations that make you more efficient at handling similar exercises next time. This is called progressive adaptation; your body adapts to physical challenges, provided it’s given enough recovery.

    Rest is often an overlooked part of our health and fitness. If you rest too much or not enough during your workouts, you may not achieve optimum results. If you don't rest enough between workouts, you will not be able to progress as quickly as you would hope (I will address the effects of sleep deprivation and benefits of adequate rest on another day). If you get excited about how high intensity exercise feels and don't do enough lower intensity exercise you will eventually pay the price in emotional and physical distress. If you have been doing the same workout for weeks/months/years, you have probably kept every other area of your life stagnant as well, right?  Change is important on so many levels. If you no longer see the results of your exercise regimen, then you need a change in your workout. Maybe even some changes in the rest of your life; but that’s a topic for another discussion.

      Lets look at some simple changes you can make:

1. If you run/walk/bike, change the mileage. Travel farther; explore new territory. if you cover a longer distance in the same amount of time, then you are more fit.

2. Change how long you work out. Been doing those same 5 exercises for the last 5 years in 1 hour? Then try doing them all in 45 minutes.

3. Do the same exercises with more weight. If you can lift 5 lbs over your head 15 times then maybe you should try the same thing with 7.5 lbs, 12 times. Once you can lift the 7.5 lbs 15 times, try 8 or 9 lbs, 12 times, and so on.

4. Take a class that looks fun. Or you can take one that looks completely silly; you might even like it. You do not have to belong to a gym to take a class, there are outdoor classes offered in most major cities in the US.

5. Lift your weights slower. This may seem counter to #2 but it increases the time a muscle has to work. This in turn increases the endurance of the muscles (involving more muscle fibers overall). This is not recommended if you have high blood pressure. Don’t hold your breath.

6. Workout for longer. This applies mostly to cardio workouts, but can be used while doing resistance training as well.

7. Change your intensity. Walking on the treadmill at 3.5, incline 0, for 45 minutes will only provide you with results for so long. Increase the incline or do intervals of harder effort.

 

    As the body adapts to the demands placed on it, it wants (even craves) more. Try it for 90 days. Change something about your workout once a week for 13 weeks. You will see some amazing and surprising results. Make the commitment to yourself.

Have fun and be healthy, change can be good.