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How often do you switch it up?



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DANCEMOM1970
SparkPoints: (25,325)
Fitness Minutes: (38,931)
Posts: 176
7/30/13 8:00 P

I do about 3 different things throughout the week. Zumba 3 times, cardio machines (usually elliptical and treadmill) twice and once a week I take a women's toning with weights class. The Zumba classes are done with great instructors that change up the routines regularly (and I see at least 2 different ones every week). The weights class is relatively new (a few months now) and she also changes up the equipment and exercises every single week. Also when I use the cardio equipment, I change up the length of time, intensity and even how I do the workout (random hills or heartrate adjusted). So far, it's working. :-)



LINDASB12
SparkPoints: (3,216)
Fitness Minutes: (6,187)
Posts: 73
7/30/13 6:30 P

My "routine" is not to do the same thing everyday. So I'm always switching it around.



CANTOUTSHYNE
SparkPoints: (8,784)
Fitness Minutes: (3,264)
Posts: 81
7/30/13 6:16 P

I like to try a new type of workout every month. For instance, my first month I did more free weight training, second month to interactive video games, Wii Fit, UFC trainer, Wii Zumba etc and this month I have been working on Kettlebells. Every week I change the workout/game to keep it fun and interesting. My goal is to try calithstenics, yoga, palates and even some cross training.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
7/30/13 1:59 P

There are no hard guidelines because it varies dramatically between types of workouts. You don't do it to "prevent" plateauing, when you plateau, you might consider a new routine. Good routines can produce progress for several months to several years. Crappier ones usually stop producing results within 4-6 weeks.



KCLARK89
SparkPoints: (24,610)
Fitness Minutes: (13,450)
Posts: 1,061
7/28/13 10:00 A

My ST I just change by changing weights. I also have a dvd program with ST routines, and there are 9 different ones, so I have TONS of options. Cardio I have to constantly change or I don't look forward to it.



WATERDIAMONDS
Posts: 14,644
7/28/13 7:28 A

When I can do any routine mindlessly, I know my body has adapted and it's time to make a change.



N16351D
Posts: 2,349
7/27/13 10:46 P

I switch up my workouts daily, otherwise I get bored. If I get bored, I'll quit doing them.
Also, I switch because there are so many sports I enjoy doing. That keeps it fun!



MPLANE37
SparkPoints: (65,056)
Fitness Minutes: (35,097)
Posts: 2,166
7/27/13 9:45 P

You already mentioned "plateau" and "the body getting used to the workout". Essentially that is how you know that you should switch it up. There is no workout that you can "milk" forever. At some point, your body gets used to it and you no longer burn the calories you think you are burning; you can't lift any more weight nor increase your reps. That is when you hit a plateau as you mentioned, and to break the plateau, you need to switch it up. For example I switched from a 5x5 routine to a 3x8 routine with drop sets, which helped a lot. But soon, I will have to switch back to 5x5 or may be to 5/3/1... As long as you don't hit a plateau, there is no reason to switch it up. Unless you are terribly bored of it.

Edited by: MPLANE37 at: 7/27/2013 (21:51)


BARBANNA
SparkPoints: (103,794)
Fitness Minutes: (80,084)
Posts: 3,346
7/27/13 7:08 P

I try new exercises weekly. I work out everyday. I will add one and subtract another. If I am doing something that does not challenge a muscle and there is no way to up the resistance I find another one. I do upper body, lower and abdominal resistance exercises throughout so that I am getting good core strengthening. I used dropsets and subsets so that I can do more. I have a hard time seperating them out. I do squats with bicep curls, squats with arm extensions, lunges with bicep curls, squats with overhead press, lunges with boxing moves, squats with lateral arm raises and so on, so that I am being more efficient and using all my body.

I shop around on SP and other sites for ideas. I have reems of ideas from years of exercise. That keeps me intertained and excited. I always enjoy upping my weight resistance. I started ST in Aug. I would do long cardio and then a short ST session. I began SP and then weekly increased my ST time and resistance. It's all so much easier and I find different exercises are so much easier since that time. I hated abdominal exercises but now I am not fond of Upper and lower body weight training as it keeps me SOB. It the best thing for me. Sadly just as it gets easier I up the weight.

It's the best gift I can give to my self!

Just try a new one when the old ones are boring. I am always trying to challenge my extremities with dumbbells, resistance bands and body weight. I hate to move on to another exercise unless its too easy. Sometimes it's nice to have an easy exercise to give you a break when you are tired.



VESUVIOUS
SparkPoints: (27,178)
Fitness Minutes: (31,822)
Posts: 774
7/27/13 6:13 P

every 6-8 weeks. My body adjusts very quickly so I have to keep mixing it up to keep losing weight!!



CHERIMOOSE
Posts: 387
7/27/13 1:08 P

If it's a properly designed program, most of the exercises can be done indefinitely. You can swap out a few of the exercises periodically for similar movements, so you don't get bored, and for functional versatility.

If you reach a plateau on an exercise and can't progress in weight or reps, that's not necessarily a bad thing. You're still getting benefits, provided that you use a challenging amount of weight and you push yourself on your sets.



JENNILACEY
SparkPoints: (73,709)
Fitness Minutes: (59,998)
Posts: 2,488
7/27/13 12:51 P

I don't use circuit training for strength training. It's more efficient to use heavy weights and low reps to muscle fatigue. I up my weights once I can do 8-10 reps for 3 sets.



KEEPGOINGEMILY
SparkPoints: (20,164)
Fitness Minutes: (10,436)
Posts: 675
7/27/13 12:17 P

I am wondering whether there is any guideline for how often to change your workout routine to avoid plateau or your body getting too used to it?

I've been following a circuit training video for most of July, and I've upped my weights several times (yay!). I'm continually pushing myself and really enjoying the reward of getting stronger! Aside from getting a little bored with the "same old" routine, is there any drawback to keeping going with this workout?

If there's a benefit to be had from changing it up, how often does this need to happen? Or is it just a trial and error thing? Thinking ahead to the next month and making a new plan.



 
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