Why you should diversify your fitness activities

Why you should diversify your fitness activities

Do you do the same training program day after day? After a while, your muscles get used to and expect the same workout. Over a period of 6 to 8 weeks, they adapt and are able to perform the same exercises more efficiently. As a result, you won't burn as many calories as you did when you started your routine. This is called hitting a plateau.

To break through a plateau, throw your body into a curve. change your routine. Always keep your body guessing what to expect next. Changing routines regularly prevents your muscles from “settling” and thus helps you burn the maximum number of calories. Make sure your exercise activities include aerobic, strength, flexibility, core and balance exercises.

aerobics

Cardio exercise increases your heart rate, makes you breathe faster, and typically uses the large muscle groups. Because your blood circulates faster and you breathe faster, more oxygen reaches your muscles. Activities include jogging, running, swimming and cycling.

Strength

Strength training can include everything from using weight machines to lifting free weights to exercises that use only your own body weight, such as pull-ups, push-ups, and sit-ups or crunches.

If you only do bodyweight training, switch to machines or free weights every few weeks to keep your body adapting to your body weight. Free weights and machines allow you to add weight and continually challenge your muscles.

flexibility

The problem with many exercise routines is that they don't take your muscles through the full range of motion. As a result, not all muscles in a given group are trained equally. This can lead to imbalance and increased risk of injury. Part of your routine should include dynamic stretching before exercise and static stretching after exercise.

core

To lift heavier weights safely, you need to have a good foundation. This means doing exercises that build your back and abdominal core along with your legs. Good choices include crunches, yoga, and weight machines that target the core muscles.

Balance exercises

Of the five, this one is the most overlooked. Most exercise routines do not include activities that improve or maintain your balance. A great way to work in balance is to practice yoga. Many of the poses used target balance. What you don't want is a fall caused by poor balance. This can put your fitness goal on hold during rehab.

Diversifying your routine is key to keeping your body functioning at optimal levels and preventing hitting a plateau. Make sure your routines include some exercises from each of the five areas.

Inspired by J Russell Hart