Laren Rusin
Jul 30, 20192 min
With any regular exercise, our bodies become efficient at performing the task you’re requiring. The more you do something, the easier it gets (which is ideal sometimes: take distance running as an example), but efficiency equals adaptation, and depending on what your goals are, changing up your workouts can:
-improve your strength training
-help you burn more calories
-keep things from being boring
So how to keep things spicy in your exercise routine? Think of the FITT principle: F.I.T.T.= Frequency, Intensity, Time, Type of exercise. Try changing one aspect at a time and see how your body responds.
For newer exercises, give yourself 2-3 weeks to make neuromuscular adaptations (let your brain learn), then stick with simpler exercises (think bicep curls) for a few more weeks until your body has adapted. More complex, whole-body movements may take longer to finesse and perform correctly, and could be performed for a few months before switching up the routine.
If you’re a runner, try a barre or total body fitness class once a week. If you strength train, get into a yoga class once a week, or find a good video online. Try microprogressions: cycle through different kinds of planks, or walk slow and steady one day and do intervals the next time.
In running or cycling, add intervals, or hill repeats, or a trail. Skip, hop, and side shuffle for fartleks! (never forget to move sideways.-the neglected plane of movement!)
Remember to recover! Take an easier week every three to four weeks. Remember, ultimately exercise should be a beneficial and healthy part of your life, and leave you feeling better, more energetic, and stronger. If not, then it might be time to take a look at your mechanics, alignment, your overall stress levels, or motivation!
I’ll cover the mental/biochemical benefits of exercise next time…