Every day, I create workout programs for clients looking to achieve their goals, be challenged, and receive extra motivation. But for every one client I train, there are 4 long-time gym members on the floor doing the exact same routine they were doing last week, last month, or even last year. It’s the routine procedure, the familiarity, the “comfort zone” that they are uncomfortable stepping out of. Unfortunately, they also won’t see results.
When To Update Your Workout
Muscles must be continually stimulated in order to produce changes, and our bodies get used to movement patterns very quickly. If you continue to use the same program with no added challenge and no new exercises, then you will stop seeing results (also referred to as a “hitting a plateau”), you put yourself at risk for overuse injuries, and you increase the probability that you’ll give up on exercising all together. If I wasn’t seeing results and had the same routine to look forward to day after day, month after month, I’d get bored and give up too! This is why workout programs should get updated every 4 to 6 weeks (yes, you heard me right). I know that sounds like a lot of work, but there are lots of ways to change up your routine without a lot of effort.
Cross-Training For Results
Cross-training, by definition, is the use of a variety of exercises to stimulate strength gains, reduce injury risk, increase motivation, and drive results. You can cross-train just within the aerobic category or between both aerobic and strength training disciplines. With aerobic cross-training, you would vary the type of aerobic activity that you perform. For example, if you are an avid runner, you should cross-train with swimming or biking – two equally beneficial aerobic activities that will also allow your joints to rest and recover from the wear and tear that running can cause. Balancing your routine this way allows your body to recover while you continue to exercise. This is called “active rest.”
Likewise, it would also be beneficial for a runner to balance his/her aerobic program with some strength training. One to two days per week would add considerable strength, agility, and power to the running routine. The strength training in this case could also be called cross-training, since its purpose is to support the main goal of improving his/her running. Additionally, adding cross-training to a runner’s routine adds variability and a change of scenery. Going swimming or attending a sculpting class is something new and unexpected that a runner can look forward to a couple times per week, allowing him/her to return to running stronger and more refreshed.
I encourage my clients to have at least one secondary activity on their workout plan – even if it’s only done once a week. This way they have something to fall back on if they get bored or don’t feel like performing their “scheduled” exercise (I know we’ve all used that as an excuse, so this practice actually encourages adherence to your workout routine).
So don’t get stuck in a rut with your workouts! Remember to change your exercises or pattern of exercises every 4 to 6 weeks to ensure continuous progress toward your goals. Balancing your routine, both on the aerobic and strength sides, will bring you faster results, prevent overuse injuries, create a more well-rounded physique, and eliminate your excuses for not working out.
