There are many goals in mind when one is working out. It can be to build muscle, stamina, lose some weight or even to stay flexible and strong. Many times, when we're in our workout routine we get comfortable focusing on one specific goal, such as focusing primarily on losing weight. What if you changed your focus? When you introduce a new style of training you are introducing a new stimulus to your body even using new muscles you have never used before. Then, when you revisit your favorite training style you will often notice the movements that used to be challenging are much easier or more stable. There is also a list of added benefits to changing up your training style that can help you have a long-lasting active lifestyle.
1. Break Through a Weight-Loss Plateau.
Can't seem to lose those last few pounds no matter how much you try? When you repeatedly use the same exercises, even the same number of reps, your body adapts very quickly to make the movement as efficient as possible. When this happens, the exercise begins to lose its effectiveness, and you burn less calories. By switching up the exercise and reps you challenge your body in a new way increasing your caloric output. With any new change ensure that you are using an appropriate weight that challenges you but does not compromise your form. For example, switching to using lighter weight and aiming for 15-20 repetitions, lower the rep count to 5-6 and increase the weight. By switching to a heavier load you not only burn more calories, but you also strengthen the small stabilizer muscles needed to maintain good technique.
2. Prevent Overuse Injuries.
Using the same exercises or rep scheme may cause an overuse of those specific muscles, joints and tendons possibly leading to injury. By switching up how, or even what muscles you train, you allow those overused muscles to recover as well as strengthening the surrounding muscles, tendons and joints. For example, if someone is an avid runner experiencing knee pain, it may be beneficial for them to work on their hamstring and glute strength, since running is largely dependant on your quad muscles of your thighs. Even spending some time to focus on your range of motion with the joints involved in running, such as your ankle and hip, could help decrease knee pain while running.
3. Improve Brain Health.
When you switch to a new way of training your brain learns a new skill keeping your neurons firing and your brain healthy. Aside from learning a new skill you also increase your brain's connectivity to the muscles you work in order to execute this new skill. The brain is just like a muscle, "You don't use it, you lose it". Start with something that is just slightly out of your comfort zone and build confidence in that new skill, then progressively choose something that is increasingly more challenging. For example, if you prefer things at a faster pace, switch from cyling to a Zumba class. You're still moving at a fast pace but there are more muscles involved and a new skill to learn.
4. Decrease Exercise Boredom
Finding it hard to want to continue with your fitness/wellness journey? Maybe it's time to switch things up. Instead of doing that one movement for 10-12 reps implement a rest pause where you complete the 10-12 reps, rest for a few seconds, and then see if you can complete a few more reps. This is another way to challenge the body and keeping your body guessing and adding some spice to your workouts. Find little changes you can throw into your daily workout routine that make it more exciting and fun, because you want exercise to be fun and not feel like a burden.
By changing up how you train can truly benefit your body and your mind, no matter what your fitness/wellness goals are. Ideally you want to switch up your training focus every 4-6 wees in order to reap the most benefit of each phase of your training. When training the same way for months, even years your body begins to adapt and you loose some of the effectiveness of your workouts. Feel free to experiment, try new things, and most improtantly...HAVE FUN! This will encourage you to stay more consistent with your workout routine, leading to a long healty lifestyle.
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