Variety, Variety, Variety – it’s all about mixing it up

In my studio, far too often, I come across the refrain ‘I really enjoy running and that’s the only cardio machine I’m going to use’ or ‘I only need to do strength training since I want to build muscle’ and similar such declarations, all based on the individuals perception of their needs and goals.

However, you are looking at just one aspect of your fitness, which is based more on your preferences, rather than what you actually need. While we, as your fitness trainers, are more concerned with ensuring that you have a body that is overall fit, flexible and strong, and not just for running or lifting heavy weights as the case might be. The idea is to keep your workouts interesting, challenging and result-oriented while you train for your favorite sport or activity as the case might be.

- Variety is the key. To see results, you need to vary your workouts. Our muscles have a memory and become used to the repetitive activities that we perform on a regular basis.
To see changes in your body, try following a plan that includes varied cardio activities, strength training and flexibility exercises. Doing the same exercises or workouts also leads to undue stress on the body that leaves you open to injuries. Something you definitely do not want. So even though you may want to focus only on your running, including a few days of rowing or cycling would actually help in your training.

- There is no single solution that works for everyone. Just because a friend lost weight on a particular diet or workout regime, or the really muscular guy at the gym does weight training six days a week, does not mean that’s what will work for you.
Once you explore your options, you can determine what mix will work best for your body’s particular needs.


- You must do cardio, anywhere from 3-5 times a week depending on your goals.

* For weight loss or reduction in body fat - aim for at least 5 days a week of cardio.
* For strength training - 2 days a week of cardio, along with 10 minutes of cardio warm-up on strength training days is a must.
* For maintenance program - the goal should be 3 days a week of cardio.


- Add Pilates or Yoga to your workouts to provide a varied flexibility cum strength component to your workout.


- Make it count. Are you lifting weights regularly (3-5 times a week) but not seeing the kind of results you imagined?
Check your intensity:
* Have you been lifting the same weights for years? You need to make systematic increases in the weights you are lifting.
* Can you do more than 10 reps of any exercise without feeling a slight burn? Then the weights are too light.
* Are you just repeating the same set of exercises since you first started out?


- Stretch to improve quality of your workouts. You may argue that stretching is not going to build your endurance or muscles. Right, but it will keep you flexible. So you can move and lift better.


- Finally, it’s the effort and the combination that counts. Just going through the exercises is not what matters; it’s the intensity that you put into those exercises that will show you the results. Also, your work-outs need to be combined with the right dietary habits.


For example, are you doing endless crunches and ab exercises and still not able to see your abs? Try watching your diet and the amount of cardio exercise you're doing. No matter how defined your abs get, if there's a layer of fat on top (no matter how small)... you won't see definition!