Get Ready for Change

Some of us have been doing the same exercises for way too long. Adding variation to an exercise program not only allows for increased physiological improvement, reduced risk of injury, prevention of overuse, but also a reduction of psychological/mental monotony. This is a great time to make changes to our current exercise program. Doing the same activities over and over can cause repetitive injuries we don't need or want. Also, if you have been doing the same exercise program for so long that you feel like you're not progressing any more, it's time to change things up. If you haven't started working out yet, then the time to start is now! My favorite motto for the gym- Train Hard! Train Right!

Changing up program training variables is crucial in any exercise program. Variables that can be manipulated in a cardiovascular program are time, intensity, frequency, type of mode selected, duration, and interval workouts. Don't always do the treadmill or walk outside for the same amount of time, same speed, same incline, or same program type. Mix and match all of the above variables to challenge your body in different ways each time you perform an activity. Interval training is a great way to change up a cardiovascular workout.

I recommend that all of my clients and Female Focus participants do interval training at least 2 times per week. Do the same for your strength training program. Change up sets, reps, weight used, rest interval, speed of movement, exercise order, and plane of motion. Exercise selection can be a big issue. Some people do the exact same exercises and/or machines at the same weight and repetitions for 14 years. Try not to go more than 3 months without changing up your specific strength training exercises. If you're uncertain about where to start, get a qualified personal trainer to show you a different program. Your body and mind will definitely stay challenged.

Always challenging yourself in different ways in your cardiovascular and strength training program will definitely give you the progress and results you are aiming for. Incorporate strength training at least twice per week but not 2 consecutive days in a row, unless you are doing a split workout such as upper one day and lower the next. Three fundamental goals should be 1) learning proper form/technique 2) designing a program that will reduce risk of injury 3) choosing a program that will encourage adherence. It's also important, especially as one gets older, not to go to complete failure in a set as this can cause joint compression, breath holding, and a change in proper form.

Exercise choice depends on the individual, such as previous injuries, flexibility, goals, and individual capabilities. Since each individual should have their own personally designed strength program, it is difficult to recommend specific exercises in an article. However, it's best to focus on exercise technique and major muscle group stimulation. Start each training day with multiple-joint leg exercises (squats, leg press, lunges), because these exercises induce a greater hormone response than upper-body exercises. These movements are safe for most people, can improve coordination/balance, and can prevent injuries from everyday activities. Next, target the upper body (back, chest, shoulders, and arms). Most important, you need to address your core (trunk).

Research has shown that the greater the core stability and strength you have, the less your risk for injury. Improving your core strength should be a fundamental objective for each training session. Perform lower and upper body exercises that include core work at the same time. These would be types of exercises that I call more functional (specific movements that we do on a daily basis). Choose exercises that involve standing rather than sitting with support, use the cable machines or dumbbells to enhance joint stability. If you aren't familiar with the stability ball, it's a very useful tool to improve core strength. A strength workout should last about 45 minutes and include all the major muscle groups and movements you need. A beginner should start with 1 set and increase slowly from there. Those who have been strength training for a longer period should definitely strive for 3 sets. Depending on each person's goals, anywhere from 10-12 repetitions for strength and 12-15 repetitions for more endurance is recommended by the American College of Sports Medicine.

Change or modify your strength training program on a regular basis to reduce the risk of a repetitive injury, to constantly challenge the different systems of the body, and to consistently improve functional progression.