In this case, we’re looking to exhaust a specific muscle group or do some type of high-intensity interval training (HIIT) to complete our workout. In all these instances, the exercise category is the same but subtly different to keep things fresh.įor those of us with especially short attention spans, ending each workout with some type of “finisher” that changes daily can satisfy our need for variety without stalling our progress. Switch from running on a treadmill to running outdoors.Switch from traditional static stretching to a guided yoga workout.Switch from pushups to dumbbell bench press.Switch from reverse lunges to walking lunges.We’re talking subtle changes - just enough to keep things interesting while still moving toward your goals. When we say switch it up, we don’t mean change everything all at once to the point where the routine is unrecognizable compared to your previous one. For most people, every 4–6 weeks is a reasonable timetable to change your strength-training exercises, stretching movements, running routine, etc. Outside of your indicator exercises, switch up your movements on a semi-regular basis. If you get bored with your workouts, you won’t put in the necessary effort to get better, so mixing it up every so often is crucial. How boring would working out be if you never changed things up? Sticking with a routine long enough to make progress is important, but so is staying motivated and engaged. We’re going to stop building muscle and strength now!” If we don’t add some muscle here and increase our strength there, we may not survive that a second time.” But if that stress never returns, our body then says, “Must have been a fluke. Afterward, our body says, “Wow, that was tough. We voluntarily apply stress to our body by working out. When our body adapts to exercise, it’s simply a survival mechanism. When we consistently run further or at a slightly faster pace, we get faster, our lungs get better at using oxygen, and our heart gets better at pumping blood to our working muscles. We get stronger and build muscle by lifting a little more weight, doing an extra set or a few more reps, consistently over time. This is because our body adapts to exercise according to the principle of progressive overload. If you wanted to get better at playing guitar, you’d practice the guitar every day, right? You wouldn’t play guitar one day, then piano the next day, and trombone the following day and expect to sound like Jimi Hendrix. Think of exercise as a skill, not a task. To truly master a discipline, including any form of physical exercise, you must do it frequently until it becomes second nature. The more often you run, the faster you get at running. The more often you squat, the stronger you get at squats. The more often you practice a certain exercise or routine, the better you get at it. The thing about exercise is that doing the same thing over and over generally works.
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