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THIRTEENREASONS SparkPoints: (36,999)
Fitness Minutes: (33,194)
Posts: 1,805
10/10/11 3:09 P

I always do a lot of the same movements, but I change things up by adding more weight to make things challenging. There's nothing wrong with simple, compound movements. I am always excited when I can deadlift more, squat faster... the cardio has always been a hard thing to conquer but once I start trimming time off my miles it's a wonderful feeling.

- Occupational Therapist
- Not as devoted to Sparking as I used to be
- Powerlifting novice since 2009
UNIDENT Posts: 33,498
10/10/11 1:30 P

That's the only variation you need - that it's still challenging you as you get fitter.

There's no problem with sticking with one video, or just running, or just swimming, or whatever a person does. Cross training is useful, but not essential.

All you need to do is make sure that whatever it is you do, you do at a challenging level every time. One should find that one is getting better at doing it all the time.

Deb, in New Zealand
HOLISTICDETOXER SparkPoints: (32,314)
Fitness Minutes: (20,400)
Posts: 2,704
10/9/11 5:40 P

My workout "routine" is quite varied already. On Mondays I do a ninety-minute boot camp class that incorporates different strength and cardio every time. Tuesday is (temporarily, I'm not enjoying it) yoga. Wednesday is also a sixty-minute "instructor's choice" class that incorporates cardio and strength. It's the same for four weeks, and then changes. Over the weekend I go to the gym and do an hour on the treadmill and elliptical, on a program mode that varies the speed and resistance/incline each time. And then twice a week I do the same cardio video- because I love it and I don't care at all if my body is getting used to gyrating its hips and doing pelvic thrusts while squatting! This is the same workout routine I did for an entire year (mid-2009 to mid-2010) and now that I'm back on track it's the same one I've been doing since July 24th. To an outsider looking in it might not seem varied, but as the person doing the workout I know that I end up soaked in sweat every single time, my muscles ache the next day and I'm still seeing great weight-loss results.

I worry that people- especially newcomers- might get the wrong idea about varying one's workout. Lots of workout programs contain natural variation. I think a better indicator is whether or not your workout is still challenging and enjoyable. If your workout is both, you're probably on the right track.

Edited by: HOLISTICDETOXER at: 10/9/2011 (17:41)
Stats: Female, 5'4", 28 years old.

Goal: From 152 (07/24/2011) to 125 by December, 2011. DONE! December 4th weighed in at 124. In 2012 I've been maintaining around 122, which is a thirty pound loss. My BMI has gone from 26.1 to 20.9 since following the Spark plan!

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MARITIMER3 SparkPoints: (154,804)
Fitness Minutes: (84,211)
Posts: 8,275
10/9/11 4:00 P

I agree with both of you. I change the incline, speed and distance I do on the treadmill frequently, have just added swimming twice a week, and have added the exercise ball to my strength training.

Eastern Time Zone
UNIDENT Posts: 33,498
10/9/11 2:12 P

Goodness me - do it every time!

If you always go to the gym and always do 4mph on the treadmill, at incline 2%, for 30 minutes ... you very quickly lose any benefit from that.

Every session (or at least every week) you should be able to make an increase on speed, distance, endurance, incline, resistance, or SOMETHING that challenges you a little bit more.

I wouldn't wait 6-8 weeks for that!

Deb, in New Zealand
PMS1323 Posts: 2
10/9/11 7:50 A

Always remember to change your workout routine every 6 - 8 weeks. Your body gets into a rut when you do the same moves day after day. Either up your intensity on a cardio machine or up your weights. It will make a world of difference!

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