However, variation is a must. Your body adapts to the demands you put on it. In other words, if we don't challenge ourselves, we won't improve. Fitness pros refer to this as the "overload principle." If it's easy to do bicep curls with a 5-pound weight, continuing with a 5-pound weight will not help develop your bicep strength. You'll need to lift an 8 or 10-pound weight to overload the muscle and build strength.
If you've been doing your current workout consistently for three months, your body has most likely adapted to that workout. You'll eventually reach a plateau or possibly find it difficult to maintain your current fitness level. The workout becomes too easy, too "normal."
Here are a few simple ways to transform your workout:
Increase the weight: When you can perform the last repetition of a strength exercise easily, its time to boost the amount of weight you're lifting.Add sets or reps: Instead of one set of 10 lunges, make it two sets of 10 lunges (or one set of 15 lunges).Lengthen the duration: Plain and simple -- work out longer! Choose the 60-minute video instead of your usual 45-minute program.Raise the intensity: If you're physically ready, pick it up a notch and get that heart rate up. Add an extra riser to your step or increase the range of motion in your movements.Try something totally new: This is the best way to physically and mentally rejuvenate your workout. There are so many great options -- Pilates, boot camp, step aerobics, Jazzercise, interval training, dance and more. Every new exercise will challenge the body in diverse ways. This helps create the desired "overload" as well as reducing the risk of overuse injuries.Okay. So there's no need to give up that favorite routine entirely. Just make a few easy modifications. To start, try a new technique or a completely different activity at least one day a week. Before you know it, your old routine may be history.
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